Chapter 4: Training and Conditioning Techniques

Question 1

relationship between athletic trainers and strength coaches

Answer 1

• communication is so important
• AT must critically review training and conditioning program given by SCC (if certain component is causing injuries, must be addressed)
• injured athletic - talk with SCC about substitutions
• AT may be the role of SCC at high school level

Question 2

what is the function/purpose of warm-up

Answer 2

prepare body physiologically for upcoming physical work by stimulating cardiorespiratory system to a moderate degree to increase blood flow to muscles and increase muscle temperature
—↑ muscle temperature = ↑ elasticity (degree muscle can be stretched), ↓ viscosity (rate at which muscle can change shape)

Question 3

Principles of Conditioning (10)

Answer 3

1. Warm-up/cooldown
2. Motivation (vary training program, incorporate techniques of periodization)
3. Overload (stress should not be so great as to cause injury before the body has had time to adjust)
   a. SAID principle: (specific adaptations to imposed demands) when the body is subjected to stresses and overloads of varying intensities, it will gradually adapt over time to overcome whatever demands are placed on it
4. Consistency (exercise program must be completed on a regularly scheduled basis to be effective)
5. Progression (increase intensity of conditioning program gradually and within athlete’s ability to adapt)
6. Intensity (stress the intensity of the work rather than the quantity; the tired athlete is prone to injury)
7. Specificity (identify specific goals for the training program – should be relative to sport athlete plays)
8. Individuality (needs of individual athletes vary consistently
9. Minimize stress (expect that athletes will train as close to their physiological limits as they can; don’t push too hard) 10. Safety (educates athletes on proper technique and when they should push harder or back off)

Question 4

Timeline for warmups

Answer 4

• 2-3 minutes whole body activity to increase metabolism and warm up muscle (jog, walk, bike)
• period of dynamic (6-12 minutes)
• total warmup time should be about 10-15 minutes
• activity started within 15 although the effects last up to about 45 min

Question 4

why use dynamic?

Answer 4

• prepares the muscles and joints in a more activity-specific manner than static stretching
• enhances coordination and motor ability
• revs up nervous system

Question 5

Cool down

Answer 5

• enables body to cool down and return to resting state
• should last 5-10 minutes
• decreases blood and muscle lactic acid levels more rapidly

Question 6

the ability to move a joint or series of joints smoothly and easily throughout full range of motion

Answer 6

Flexibility

Question 7

Factors that limit flexibility

Answer 7

• Bony structure: usually bony prominences stop movements at normal endpoints (or OCD in elbow limits ROM)
• Fat: fat may act as a wedge between two lever arms, restricting movement (i.e. abdomen fat & trunk flexion)
• Skin: inelastic scar tissue may form at the site of a tearing incision or laceration, which does not stretch well
• Muscles and their tendons (and fascial sheaths): most often responsible for limiting ROM; over time it is possible
  to increase the elasticity, or the length that a given muscle can be stretched
• Connective tissue: ligaments and joint capsules have som elasticity; but loose elasticity and shorten after being immobilized for a period of time
• Neural tissue tightness: morphological changes in neural tissue may result from acute compression, chronic repetitive microtrauma, muscle imbalances, joint dysfunction, or poor posture (causes irritation, inflammation)
  o Muscle guarding may alter normal movement patterns
  o Overtime, neural fibrosis results (decreasing elasticity of neural tissue)
• Excessive joint motion can also predispose athlete to injury
• With the exception of bony structure, age, and gender, all other limiting factors can be altered to increase ROM

Question 8

degree to which a joint can be moved by a muscle contraction (usually midrange)

Answer 8

AROM/dynamic flexibility

Question 9

degree to which a joint may be passively moved to the endpoints in the ROM

Answer 9

PROM/static flexibility:

Question 10

considerations of AROM/PROM and injury

Answer 10

AROM is important for optimal sports performance; PROM is important for injury prevention (if muscle does not
have enough elasticity to compensate for additional stretch, musculotendinous unit will likely be injured)

Question 11

increasing flexibility is possible by altering ______

Answer 11

musculotendinous unit(s)

Question 12

agonist vs antagonist muscle

Answer 12

balance in strength between agonist and antagonist is necessary to produce normal, smooth coordinated movement and to reduce likelihood of muscle strain caused by muscular imbalance

Question 13

muscle that contracts to produce a movement

Answer 13

agonist

Question 14

muscle being stretched in response to contraction of agonist

Answer 14

antagonist

Question 15

Ballistic Stretching

Answer 15

• involves bouncing movement in which repetitive contractions of the agonist muscle are used to produce quick stretches of antagonist muscle
• achieved through series of jerks or pulls on the resistant muscle tissue
• increase risk for muscle injury (if forces are greater than tissues’ extensibility)

Question 16

Dynamic Stretching

Answer 16

stretching closely related to the types of activities that athletes engage in, more functional, usually top choice

Question 17

PNF Stretching Techniques

Answer 17

combination of alternating contraction and relaxation of both agonist and antagonist muscles
- 10 second push phase followed by a 10 second passive relax phase repeated 3x for a total of 60 seconds
- best performed w a partner
- slow-reversal-hold-relax, contract-relax, hold-relax
- most dramatic increases (of the types) in one session

Question 17

uncontrolled ballistic/dynamic stretching could cause….

Answer 17

remember that forceful contractions of agonist muscle can cause soreness in antagonist muscle (stretching of it)
- ex: kicking soccer ball over and over could cause soreness in hamstrings due to eccentric contraction of the hamstrings to control the dynamic movement of quad (agonist)

Question 18

Static stretching

Answer 18

passively stretching a given antagonist muscle by placing it in a maximal position of stretch and holding it
- vary from 3-60sec, ideal for flexibility is 15-30sec
- each muscle 3-4x
- much safer technique
- start with this, then go into dynamic
- commonly used in injury rehab of sore or strained muscles

Question 19

When athlete performs active and passive multiplanar movements, tension is created in the neural structures that exacerbates pain, limits ROM, and increases neural symptoms (i.e. slump stretch position for sciatic nerve)

Answer 19

stretching neural structures

Question 20

stretching fascia (CT that surrounds musculotendinous unit)…

Answer 20

• damage to fascia will create pain and motion restriction
• can be done manually or using foam roller

Question 21

mechanoreceptor in the muscle that is sensitive to changes in only muscle length (stimulation results in reflex contraction to resist stretch) - send impulses along Ia nerve to spinal cord

Answer 21

muscle spindles

Question 22

mechanoreceptor in muscle that is sensitive to changes in muscle length AND tension. send impulses along Ib nerve to spinal cord

Answer 22

Golgi tendon organs

Question 23

How to GTOs respond to stretch of a muscle for extended period of time (longer than 6 seconds)

Answer 23

by sending a reflex relaxation as a protective mechanism

Question 24

A reflex relaxation of the antagonist muscle that occurs when the agonist muscle contracts, allowing smooth and coordinated movement by inhibiting the opposing muscle. (one muscle contracts the opposite relaxes)

Answer 24

reciprocal inhibition

Question 24

A reflex relaxation of a muscle that occurs when Golgi tendon organs detect excessive or sustained tension in that same muscle, leading to inhibition of the agonist muscle to protect it from injury. (the muscle relaxes itself)

Answer 24

autogenic inhibition

Question 25

non-contracticle components that both muscle and tendon are composed of

Answer 25

- collagen: enables a tissue to resist mechanical forces and deformation - elastin: composes highly elastic tissues that assist in recover from deformation

Question 26

contractile components of muscle (not in tendons)

Answer 26

- actin and myosin myofilaments

Question 27

role of non contractile and contractile components of muscle

Answer 27

- nc: primarily resistant to the degree of lengthening - cxtle: limit high-velocity deformation

Question 28

Neurophysiologic Basis of Stretching

Answer 28

* Ballistic stretching does not allow time for GTO to have any relaxing effect * Static stretch does allow sufficient time (GTO overrides spindle, allowing the muscle to reflexively relax after the initial reflex resistance) – thus, lengthening muscle and maintaining for a period of time is unlikely to cause injury * PNF stretching takes advantage of two additional neurophysiologic phenomena - autogenic in. and reciprocal in.

Question 29

Pilates method of stretching

Answer 29

- improves muscle control, flexibility, coordination, strength, and tone - make people more aware of bodies as single units - improve body alignment and breathing - increase efficiency of movement - strengthen certain muscles, while relaxing rest of body - works deeper muscles to improve coordination and balance

Question 30

Yoga method of stretching

Answer 30

- philosophy is that most illness is related to poor mental attitudes, posture, diet - stress can be reduced through combined mental and physical approaches (unit body and mind) - increase mobility and flexibility - slow, deep breathing important

Question 31

most widely used measurement of ROM

Answer 31

goniometer, (inclinometer also used, not as popular)

Question 32

the maximum force that can be applied by a muscle during a single maximal contraction

Answer 32

muscular strength

Question 33

the ability to perform repetitive muscular contractions against some resistance

Answer 33

muscular endurance

Question 34

large amount of force generated quickly

Answer 34

power

Question 35

relationship between muscular strength and muscular endurance

Answer 35

increased muscular strength = increased muscular endurance

Question 36

size of muscle....

Answer 36

the greater the cross-sectional diameter (or bigger a muscle), stronger it is, more force it can produce

Question 37

T/F number of fibers is not an inherited characteristic

Answer 37

False, it is an inherited characteristic. Someone with greater # of fibers has better potential to hypertrophy

Question 38

increase in muscle size in response to training

Answer 38

hypertrophy

Question 39

why are there remarkable gains at beginning (8-10 weeks) of weight training

Answer 39

- improvement of neuromuscular function, not necessarily hypertrophy (muscle bulk doesn't necessarily increase) - by overloading a particular muscle, it is forced to work efficiently - efficiency is achieved by getting more motor units to fire causing stronger contraction of muscle

Question 40

decrease in size of muscle, due to inactivity

Answer 40

atrophy

Question 41

Explanations for muscle hypertrophy (3)

Answer 41

1. # of fibers increase because of split response in training. THIS IS FALSE because # of fibers is genetically determined 2. more work for muscle = more blood required (oxygen and nutrients) 3. Myofilaments (contractile) increase in size and number as result of training, causing individual muscle fibers to increase in diameter

Question 42

other common physiological adaptions to resistance exercise

Answer 42

* ↑ strength of contractile structures * ↑ mineral content of bone (makes bone stronger, more resistant to fx) * ↑ maximal oxygen uptake (when resistance training elicits heart rates at or above training levels) * ↑ enzymes important for aerobic and anaerobic metabolism

Question 43

biomechanical factors

Answer 43

- position of attachment: attachment further away creates longer lever producing greater torque - length of muscle: determines amount of tension that can be generated * maximum crossbridges between actin and myosin myofilaments within the sarcomere can be achieved at the midpoint of the range of sarcomere length * third class levers: most common in body

Question 44

the length of a muscle determines the tension that can be generated (d)

Answer 44

length-tension relationship (think of bell curve w peak at the top)

Question 45

age and muscular strength.....

Answer 45

- peak around 20-25 years - after age 25, person generally looses an avg of 1% max remaining strength each year - 65 year old will have about 60% of what they had at 25 years (max strength)

Question 45

Can result in psychological breakdown (staleness) or physiological breakdown (injury, fatigue, or sickness)

Answer 45

overtraining; (prevent by efficient resistance raining, proper diet, rest)

Question 46

Cessation of strength training will result in muscle atrophy (↓ strength and mass) within as little as 48 hours

Answer 46

reversibility

Question 47

fibers more resistant to fatigue; longer time to generate contraction; long-duration, aerobic activity

Answer 47

slow twitch/type I/slow oxidative muscle fibers - dense with capillaries, rich in mitochondria and myoglobin - red color - carry more oxygen

Question 47

fibers moderately resistant to fatigue; short term, high intensity anaerobic activity

Answer 47

fast twitch/type IIa - similar to slow twitch fibers - rich in mitochondria and myoglobin

Question 47

true fast twitch fibers, least dense in mitochondria and myoglobin (thus white in color)

Answer 47

fast-twitch/type IIb

Question 48

fibers that fatigue rapidly; short term, high intensity anaerobic activity

Answer 48

fast twitch/type IIx/fast glycolytic fibers - less dense in mitochondria and myoglobin than IIa - fastest contracting muscle type - only sustain short anaerobic burst before contraction is painful

Question 49

muscles producing explosive, powerful, rapid strength movements have higher percentage of ____ fibers

Answer 49

fast twitch

Question 49

postural muscles have a greater percentage of ______ fibers

Answer 49

slow twitch fibers (maintain posture against gravity - endurance)

Question 50

T/F: metabolic capabilities of both fast and slow twitch can be improved through training

Answer 50

True; fibers in the process of transitioning form one type to another are called "hybrid" fibers

Question 50

exercise variables that can be changed in a program:

Answer 50

- plane of motion - body position - base of support - upper/lower symmetry - type of balance modality - external resistance

Question 51

Techniques of Resistance Training

Answer 51

- overload principal: for a muscle to improve strength, it must be forced to work at a higher level than its accustomed to working (otherwise will maintain strength, not increase it) - progression

Question 52

basis of a strengthening program

Answer 52

- multi-planar - focusing on all three types of contraction (not isolated muscle, single planar exercises - this does not consider the kinetic chain one integrated functional unit)

Question 52

muscle contracts to increase tension, but no change in muscle length

Answer 52

isometric contraction

Question 53

Involves a muscle contraction in which the length of the muscle remains constant while tension develops toward a maximal force against an immovable resistance

Answer 53

isometric exercise - generate max force for 10 sec at a time - 5-10x per day - strength gains are specific to joint angle that it is performed - valsalva effect: produces a spike in systolic blood pressure (holding breath increases intrathoracic pressure --- important to breathe!)

Question 54

Exercises that strengthen muscles through a contraction that overcomes some fixed resistance produced by equipment (dumbbells, barbell, or various weight machines)

Answer 54

progressive resistance exercise

Question 55

resistance is greater than the muscular force being produced and muscle lengthens while continuing to contract

Answer 55

eccentric contraction

Question 55

muscle shortens in length as a contraction is developed to overcome or move some resistance

Answer 55

concentric contraction

Question 56

hybrid that combines controlled concentric and concurrent eccentric contraction on the same muscle over two separate joints

Answer 56

ecocentric contraction

Question 57

may be either concentric (produce movement) or eccentric (control weight as it is lowered)

Answer 57

isotonic contractions

Question 58

eccentric vs concentric contractions

Answer 58

- more possible force generation for eccentric than concentric - requires lower motor unit activity to achieve a certain force than concentric; fewer motor units firing to produce force, more used to increase force - concentric accelerated movement, eccentric decelerates motion - eccentric contractions are more resistant to fatigue (oxygen utilization is much lower during eccentric exercise than concentric)

Question 59

isotonic training...

Answer 59

- incorporate both concentric and eccentric contractions - 1-2 seconds concentric (positive), 3-4 seconds eccentric (negative) (ratio 1:2) - amount of force is greatest while angle of pull is about 90 degrees - force require to move resistance varies

Question 59

free weights vs machine weights

Answer 59

- machines usually safer and simpler to increase/decrease weights - spotting: protect lifter from injury, make recommendations on technique, motivate lifter

Question 60

attempts to alter resistance so that muscle can handle greater load; varies resistance as needed

Answer 60

cam machine

Question 61

times a specific movement is repeated

Answer 61

repitition

Question 62

maximum number of repetitions at a given weight

Answer 62

repetitions maximum (RM)

Question 63

maximum amount of weight that can be lifted one time

Answer 63

1RM

Question 64

particular number of repetitions

Answer 64

set

Question 65

amount of weight/resistance lifted

Answer 65

intensity

Question 66

rest interval between sets

Answer 66

recovery period

Question 67

number of times an exercise is done in a week

Answer 67

frequency

Question 68

Progressive resistance exercise (PRE) techniques

Answer 68

- overload is the single most important principle in any strength-training program - amount of weight should be sufficient to allow 6-8 reps maximum for 3 sets w 60-90 sec rest - progression: ability to perform at least 8RM in each set (incr. by 10% - should allow 6RM) - frequency should be 3-4x per week

Question 69

strength vs endurance training

Answer 69

- strength: heavier weights with lower reps (3 sets of 6-8 reps) - endurance: lighter weights with higher reps (3 sets of 10-15 reps)

Question 70

Involves a muscle contraction in which the length of the muscle is changing while the contraction is performed at a constant velocity; in theory, maximal resistance is provided throughout the ROM by the machine

Answer 70

isokinetic exercise

Question 71

isokinetic devices (2)

Answer 71

- humac norm - biodex - disadvantages: cost, speed is constant no matter the force generated by athlete (easy to cheat) - best used as rehab and diagnostic rather than training

Question 72

uses series of exercise stations, each involving weight training, flexibility, bodyweight exercises, or brief aerobic exercises (usually 8-12 stations, repeated 3x, specific time at each station)

Answer 72

circuit training

Question 73

“free exercise” – isotonic exercises can be graded according to using gravity as an aid, ruling gravity out, moving against gravity, or using body weight/body part as resistance

Answer 73

body weight strengthening exercise - full ROM and good technique (10+ reps, 2-3 sets) - some use isometric (holding) phase, hold 6-10 sec, repeat 1-3x

Question 74

Includes specific exercises that encompass a rapid stretch of a muscle eccentrically, followed immediately by a rapid concentric contraction of that muscle (facilitates and develops a forceful explosive movement over a short period of time)

Answer 74

plyometric exercise - Hops, bounds, depth jumping for LE; medicine balls and other weight equipment for UE - helps develop eccentric control in dynamic movements

Question 75

the greater the eccentric stretch, the greater the resistance that muscle can over come

Answer 75

stretch-shortening cycle - the rate of the stretch is more critical than the magnitude of the stretch

Question 76

how tight should the cuff be (what needs to happen physiologically)

Answer 76

the pressure applied by the cuff should be high enough to occlude venous return from the muscle but low enough to maintain arterial flow into the muscle - initial pressures are 140-160mmHg when using a 5cm cuff - higher pressures of 200mmHg compared to 150mmHg when using a 13.5 cm cuff do not appear any better - wider cuffs restrict blood flow at a lower overall pressure than a more narrow cuff

Question 76

technique that involves decreasing blood flow to a muscle by applying a specially designed compression cuff to the top of a limb

Answer 76

Blood flow restriction (BFR) training (aka low-intensity occlusion training)

Question 77

optimal gains of BFR (both strength and hypertrophy) occur when it is used how many days per week

Answer 77

2-3 days per week

Question 78

T/F: initial strength gains with BFR are a product of muscle hypertrophy and not neural adaptation

Answer 78

true; initial traditional strength training gains is attributed to neural adaption but not the case w BFR

Question 80

Strength training for the female athlete

Answer 80

* Significant muscle hypertrophy in the female athlete is dependent on the presence of testosterone Both males & females experience the initial gains following the beginning of a strength program due to neuromuscular efficiency increases - females plateau around 3-4 weeks * Most critical difference between males and females is the different strength-to-body-weight ratio --> females reduced ratio is due to higher body fat percentage

Question 81

Strength Training in Adolescents

Answer 81

* Recent studies indicate that if properly supervised, young athletes can improve strength, power, endurance, balance, and proprioception; develop a positive body image; improve sport performance; & prevent injuries * Athletic trainer should provide close supervision and proper instruction and appropriately modify progression and intensity based on the extent of physical maturation of the adolescent * Calisthenic strengthening with body weight as resistance should be encouraged

Question 81

the ability to perform whole-body, large muscle activities for extended periods of time (cardiorespiratory system provides oxygen to the various tissues of the body)

Answer 81

Cardiorespiratory endurance

Question 82

improvement of endurance results from increased capability of the _____ (four components)

Answer 82

heart, lungs, blood vessels, and blood to provide necessary oxygen to working tissues (transport of oxygen throughout the body)

Question 83

greatest rate at which oxygen can be taken in and used

Answer 83

Maximum aerobic capacity (VO2max) - greater exercise rate/intensity = greater oxygen consumption needed to perform

Question 84

what is normal aerobic capacity for most college-age athletes is between ____

Answer 84

45-60 mL/kg/min

Question 85

Factors that determine maximal oxygen consumption rate:

Answer 85

- external respiration involving the ventilator process/pulmonary function - gas transport (accomplished by heart, blood vessels, and blood) ---- most limiting - CV system limits overall rate the most - internal respiration (use of oxygen by cells to produce energy)

Question 86

Heart must pump more oxygenated blood to meet increased demand; these adaptations include:

Answer 86

- heart rate increases proportionally to exercise intensity; plateaus after 2-3 mins (oxygen consumption can be estimated by heart rate - rises with intensity) - increased stroke volume (volume of blood pumped with each beat) ------ Normal: 70mL/beat; only increases up to 40% of maximal heart rate - Increased cardiac output ------ at rest: 5 L/min blood pumped through heart (exercise: increases to 20-30mL/min) ------ Cardiac output is the primary determinant of the maximal rate of oxygen consumption - Training effect: cardiac output = increased stroke volume x decreased heart rate (at given intensity)

Question 87

equation for predicting VO2 max

Answer 87

VO2max = ??????

Question 88

T/F the greater the percentage of maximum oxygen consumption required during an activity, the less time the activity may be sustained.

Answer 88

True

Question 89

predicting maximal heart rate equations....

Answer 89

211 - (age x 0.64) OR 220 - age

Question 90

T/F monitoring heart rate is an indirect measurement of oxygen consumption

Answer 90

True; heart rate and oxygen consumption have a linear relationship.

Question 91

_______ is closely related to the percentage of maximum aerobic capacity that a particular workload demands

Answer 91

Fatigue; an athlete with better cardiorespiratory endurance will work at lower % of their aerobic capacity at a given intensity than an unfit athlete

Question 92

immediate energy source; ultimate usable form of energy for muscular activity

Answer 92

ATP (adenosine triphosphate)

Question 93

where is ATP produced

Answer 93

in the muscle tissue from blood glucose or glycogen

Question 94

Glucose not needed immediately is stored as _______ in _______ and _______ (later converted back to glucose for transferring to blood to meet body's energy needs)

Answer 94

glycogen; resting muscle and liver

Question 95

Once glycogen from resting muscle and liver is depleted, the body depends on ________________ for energy

Answer 95

fats stored in adipose tissue for energy (the longer the duration and lower the intensity, the more fat that is used)

Question 96

What is the percentage of fats and carbs used during rest and submaximal exertion

Answer 96

60% fat, 40% carbs

Question 97

the three energy-generating systems that function in muscle to produce ATP

Answer 97

ATP, glycolytic, oxidative systems

Question 98

energy used during sudden outburst of intensive, short-term exercise

Answer 98

ATP

Question 99

energy used after the ATP stores are used up, after a few seconds of quick, high-intensity

Answer 99

glycogen to glucose to ATP (this produces byproduct of lactic acid that immediately disassociates to lactate)

Question 100

If intensity is low enough that oxygen can be supplied to meet demands

Answer 100

aerobic

Question 101

if intensity is high enough that there is insufficient oxygen to meet demands

Answer 101

anaerobic

Question 101

* Usually aerobic and anaerobic systems function simultaneously (degree determined by _______ & _______)

Answer 101

intensity and duration

Question 102

continuous endurance training involves four considerations:

Answer 102

- frequency of the activity - intensity of the activity - type of the activity - time of the activity

Question 102

frequency recommendations:

Answer 102

- moderate-intensity at least 5 days/week for 30 minutes for total of 150min/week OR - vigorous-intensity at least 3 days/week for 20 minutes for total of 75min/week OR - combination of moderate and vigorous intensity (should take at least one day off/week for rest)

Question 103

Intensity recommendations:

Answer 103

determine by monitoring heart rate - Estimate of MHR: (220 - age) OR 211 - (0.64 x age) = MHR - Karvonen equation - Heart rate should be elevated to at least 70% of maximal rate (up to 85%)

Question 103

Karvonen equation

Answer 103

Target HR = (% intensity x HRR) + HRrest moderate intensity range between 70% of HRR and 79% of HRR **express % as decimal!

Question 104

Heart rate reserve (HRR) equation

Answer 104

HRmax - HRrest = HRR (used to calculate upper and lower limits of target heart rate range

Question 104

used along with heart rate monitoring to asses exercise intensity, scale of 6-20

Answer 104

Rate of perceived exertion (RPE)

Question 105

Time (Duration) Recommendations:

Answer 105

- ACSM recommends 20-60 min of workout/activity with elevated HR - competitive athlete should train for at least 45 min

Question 105

Type of activity recommendations:

Answer 105

- must be aerobic (activities that elevate heart rate & maintain it at that level for extended period of time) - jogging, walking, cycling, running, swimming, jump-roping, stair climbing, xc skiing (intensity elicits a heart rate, allows athletes to maintain HR at a specified or target level)

Question 106

alternating brief periods of training at high level of intensity followed by an active recovery period of training at a lower intensity level

Answer 106

high intensity interval training

Question 107

intensity levels for endurance and high intensity interval training

Answer 107

- endurance: 70-79% of HRR (~20min) - high intensity interval: at least 80% of HRR, 60-70% HRmax recovery

Question 107

Pros for Interval Training...

Answer 107

*Allows higher intensities of exercise & longer overall duration (because you get to rest between intervals) * Sport-specific for: football, basketball, soccer, tennis

Question 108

amount of time that continuous activity is being performed

Answer 108

Training period

Question 109

time between training periods

Answer 109

recovery period

Question 110

group of combined training and recovery periods

Answer 110

set

Question 111

the number of training and recovery periods per set

Answer 111

repititions

Question 112

Type of cross-country running; similar to interval training in that the athlete must run for a specified period of time; however, specific pace and speed are not identified

Answer 112

Fartlek Training (Course should be some type of varied terrain with some level running, some uphill, and some downhill, and some running through obstacles (trees and rocks))

Question 112

objective of Fartlek Training

Answer 112

put surges into a running workout, varying the length of surges according to individual purposes * Advantage is that the challenging course will prevent boredom and may be relaxing

Question 113

What might fitness tests be used to assess

Answer 113

- flexibility - muscular strength, endurance, power - cardiorespiratory endurance - speed - balance - agility

Question 114

approach to conditioning that brings about peak performance while reducing injuries & overtraining through a program that is followed throughout the various seasons (takes into account that athletes have different training/conditioning needs during different seasons

Answer 114

periodization

Question 114

Tests to assess flexibility

Answer 114

sit and reach test, trunk extension test, shoulder lift test

Question 114

Tests to assess muscular strength, endurance, power

Answer 114

one rep max tests, timed push-ups and sit-ups, chin-ups, bar dips, flexed arm hang, vertical jump

Question 115

Tests to assess cardiorespiratory endurance

Answer 115

cooper's 12-min walk/run, 1.5 mile run, harvard step test

Question 115

test to assess speed

Answer 115

6- sec dash, 10-60 yard dash

Question 116

tests to assess balance

Answer 116

stork test

Question 117

the complete training period

Answer 117

macrocycle

Question 117

tests to assess agility

Answer 117

T-test, Edgren side step, SEMO agility test

Question 118

Periods of mesocycle (3)

Answer 118

transition period, preparatory period, competition period

Question 118

Macrocycle characteristics...

Answer 118

* Seasonal sports: macrocycle can be divided into pre-season, in-season, and off-season * Intensity, volume, and specificity of training are altered throughout the macrocycle * As competition approaches, training sessions gradually change to less intense, low volume activity

Question 119

divisions of macrocycle; may last for several weeks or even months

Answer 119

Mesocycle

Question 119

Transition period components

Answer 119

- begins after last competition and comprises the early part of the offseason -generally unstructured; sports as a recreational activity - escape both physically and physiologically from rigor of training regimen

Question 120

three phases of preparatory period

Answer 120

* Hypertrophy/endurance phase: (early in offseason) low intensity & high repetitions; goal is to develop a base of endurance on which more intense training can occur (lasts several weeks – two months) * Strength phase: (offseason) intensity and repetitions progress to moderate levels; weight-training activities become more sport-specific * Power phase: (preseason) athlete trains at a high intensity at or near level of competition. Volume of training is decreased so that a full recovery is allowed between sessions

Question 120

Preparatory Period components

Answer 120

- during off-season when there are no upcoming competitions - hypertrophy/endurance phase - strength phase - power phase

Question 121

Competition period components

Answer 121

- may last for week or less, for season sports lasts for several months - high intensity training at a low volume - may be necessary to establish microcyles (1-7 days) (intense training early in weak, taper off for competition - make sure athletes at peak levels)

Question 121

Approach to training and conditioning for a specific sport that involves substituting alternative activities that have some carryover value to that sport (ex: swimmer running to maintain levels of cardiorespiratory training)

Answer 121

Cross training - useful in transition and preparatory periods, not sport specific and should not be used in the preseason