Foundations of Conditioning Exam 2 (Chapters 14, 17, 21, 7; Activities 4, 6, 7, 8

PNF Stretching

"proprioceptive neuromuscular facilitation" usually performed with a partner (or band) and involve both passive and active (concentric and isometric) muscled actions facilitates muscular inhibition 3 types: hold-relax contract-relax hold-relax with agonist contraction examples: while laying on your back, straighten one leg so that the bottom of the foot is facing the sky, put band over bottom of foot and pull towards head while keeping knee extended. Adductor stretch: lie on your back, place band around foot, while keeping leg full extended, pull band so leg move laterally

Changes in strength

-developmental changes in muscular strength (as a child grows, body is larger, increased lean mass, stronger bc of that) -In boys, peak gains in strength typically occur about 1.2 years after peak height and 0.8 years after peak weight velocity -In girls, peak gains in strength occur after peak height velocity, although there is more individual variation in the relationship of strength too height and body weight

Levels of Core Training: STRENGTH

-strength endurance, hypertrophy, maximal strength- These exercises involve movement through the range of motion. It is important to maintain the stabilization of the core while moving through these exercises in an effort to improve the neuromuscular efficiency of the kinetic chain. examples: sit ups, crunches, superman, v-up, pallof press, high to low wood chops

microcycle

1 week

7 steps of Resistance Training program design

1. Needs analysis 2. Exercise selection 3. Training frequency 4. Exercise order 5. Training load and repetitions 6. Volume 7. Rest periods

Which of the following provides an examples of a specific warm up for a gymnast?

10 yards of power skips NOT: 10 minute jog 5 minutes of stationary cycle

macrocycle

12 weeks

what are the different ways to determine training load?

1RM: greatest amount of weight that can be lifted with proper technique for only 1 repetition RM (repetition maximum): most weight lifted for a specified # of repetitions

if you are working with an individual who has resistance trained minimally with little to no instruction in the past, how many times per week would you suggest they participate in their strength exercises?

2-3 times per week

if an individual want to elicit the greatest growth hormone response, which of the following volume assignments should they follow?

4 sets of 10 repetitions; 60 seconds rest between sets

mesocycle

4 weeks

Dynamic stretching (mobility drills)

A type of functionally based stretching exercise that uses sport-specific movements to prepare the body for activity places an emphasis on the movement requirements of the sport or activity rather than on individual muscles examples: knee-up side shuffles back pedals

BESS Test

Balance Error Scoring System -Count number of errors -max of 10 errors per stance/surface Client stands on different surfaces and stances with eyes closed for 20 seconds Both on firm and foam surface -double leg stance (feet together) -Single- leg stance (non-dominant foot) -Tandem stance (Non dominant foot in back)

Needs analysis

Evaluation of the sport -movement of the sport: what muscles are going to be used -physiological analysis: energy systems, what metabolic pathway are they predominately using during their sport -injury analysis: what are common injuries of the individuals that play that position in that sport? Strengthen that muscle group or joint Assessment of the Athlete -Training status (table 15.1) --beginner- <2 months --intermediate- 2-6 months --Advanced- >_1 years -Physical testing and evaluations: helps determine goals --anthropometric information --1RM test: max strength --plyo test --retest throughout program to ensure progression -Primary RT goal --muscular endurance: ability to sustain long amounts of force production --hypertrophy: increase in muscle size --strength: ability to exert maximal force --power: work/time

Exercise Selection

Exercise Selection -Core: muscles central to the the training program, multi-joint exercises VS. -Assistance: smaller and more focused, help with performance of primary exercise -Structural: performing for the purpose of training goals aligned with hypertrophy and strength VS. -Power: powerful, time component Movement analysis of the sport -Sport specific exercises (Specificity) Muscle Balance (agonist, antagonist, synergist, stabilizer) -SAID principle Exercise technique experience Availability of RT equipment Available training time per session

Levels of Core Training: STABILIZATION

How to stabilize: Perform the drawing-in maneuver which involves "drawing in" the region just below the navel toward the spine while also maintaining cervical spine in neutral position. Exercises involve little motion through the spine and pelvis and focus on endurance. be able to contract musculature and be able to maintain contractions examples: plank, side plank, bird dog, marching glute bridge, dead bugs

synergist muscle

Muscle that assists a prime mover

Exercise Order

Power Core Assistance Order is important so that the body doesn't fatigue before core exercises alternate push/pull alternate upper/lower body

what can be done to reduce injury risk relative to RT in youth?

Recognizing chronological vs. biological age -maturity, hormonal stages appropriate exercise technique -important bc they are gaining neurological patterns sensible progression -making sure we apply overload a little at a time, not just weight but also complexity instruction by qualified strength and conditioning professionals

General Adaptation Syndrome

Selye's concept of the body's adaptive response to stress in three phases—alarm, resistance, exhaustion. initiation of alarm or stimulus helps reach goals

Seniors and RT

Seniors who participate in progressive resistance training programs show significant improvements in -muscular strength and power -muscle mass -bone mineral density -functional capabilities (move a little quicker for ADL) Senior RT Considerations -both aerobic exercise and resistance training are recognized as important components of a well-rounded fitness program for older adults -attention should be given to preexisting medical ailments, prior training history, and nutritional stat before starting a resistance training program -volume and intensity should be altered throughout the year to precent overtraining and ensure that progress is made -all participants should be prescreened -warm up for 5-10 minutes -static stretching exercises both before and after each RT session -do not overtax musculoskeletal system -avoid performing the Valsalva maneuver -allow 48 to 72 hours of recovery between exercise sessions -perform all exercises with a range of motion that is pain free -receive exercise instruction from qualified instructors

Superset

Set of two exercises that are performed back-to-back that stress 2 opposing muscles -agonist/antagonist

Compound Set

Set of two exercises that are performed back-to-back that stress the same muscle group

Static Stretching

Slow and constant, with the end position held for 15 to 30 seconds. includes relaxation and concurrent elongation of the stretched muscle examples: toe touch hamstring stretch butterfly

SAID Principle

Specific Adaptations to Imposed Demands -what ever you are doing to the body, is how the body will adapt -ex. to strengthen the muscle, you must lift heavier weight

antagonist muscle

The muscle opposite the agonist, which must relax and lengthen during contraction of the agonist.

Agonist muscle

The muscle primarily responsible for movement of a bone.

Ballistic stretching

Typically involves active muscular effort and uses a bouncing-type movement in which the end position is not held often used in the pre-exercise warm up examples: bouncing toe-touch Chest stretch (arm out to the side with palms facing up, repeatedly flex back and shoulder: pulse)

Periodization

applying overload progressively to allow us to achieve peak performance at a specific desired time, while also avoiding injury

Examples of movement related RT exercises (Table 15.3)

ball dribbling and passing: close grip bench press, dumbbell bench press, triceps push down, reverse curl, hammer curl ball kicking: unilateral hip abduction and adduction, forward step lunge, leg (knee) extension, leg raise freestyle swimming: lat pull down, lateral shoulder raise, forward step lunge, upright row, barbell pullover jumping: power clean, push jerk, back squat, front squat, standing calf raise Racket stroke: flat dumbbell fly, bent over lateral raise, wrist curl, wrist extension Rowing: power clean, bent over row, seated row, hip sled, horizontal leg press, deadlift, good morning Running, Sprinting: forward step lunge, step up, knee extension, knee curl, dorsiflexion throwing/pitching: barbell pullover, overhead triceps extension, shoulder internal and external rotation

How can we reduce the risk of overuse injuries in youth?

before sports participation, young athletes should be evaluated by a sports medicine physician parents should be educated about the benefits and risks of competitive sports parents should understand the importance of preparatory conditioning children and adolescents should be encouraged to participate in year-round physical activity youth coaches should implement well-planned recovery strategies nutritional status of young athletes should be monitored youth sport coaches should participate in educational programs encourage kids to participate in a variety of sports so that they are utilizing different muscle groups in different planes

Training Frequency Based on Training Status

beginner: 2-3 times/week intermediate: 3-4 times/week advanced: 4-7 times per week general guideline is to schedule training sessions so that there is at least 1 recovery day, but not more than three between sessions that stress the same muscle groups

examples of core exercises

bench press deadlift squat

Sex Difference to Consider when Designing a RT program

body size differences body composition differences in terms of absolute strength, women generally have about 2/3 the strength of men if comparisons are made relative to fat-free mass or muscle cross sectional area, differences in strength between men and women tend to disappear

How does the bone change as one grows?

bones become more brittle and may break easier bone ossification occurs faster when younger

Matveyev's Model of Periodization

construct allowing for systematic, sequential, and integrative planning of training interventions into mutually dependent periods of time in order to induce specific physiological adaptations goal: muscular hypertrophy, strength, then power

This type of stretch involves quick yet controlled movements through the concentric and eccentric range of motion, aimed at warm-uping up musculature specific to exercise.

dynamic stretch

Linear Periodization

emphasis on aggressive overload over the course of the training period (months) block 1: 3 sets 12-15 reps block 2: 3 sets 8-10 reps block 3: 3 sets 4-5 reps Progression from: -4 sets of 10 to -5 sets of 8 to -5 sets of 6

When to stretch

following practice and competition: post practice stretching facilitates ROM improvements because of increased muscle temperature. It should be preformed within 5 to 10 minutes after practice. as a separate session: if increased levels of flexibility are required, additional stretching sessions may be needed

The goal of this part of the warm-up is to raise heart rate and increase blood flow to musculature critical to the workout or competition.

general warm-up

Which of the following notes the order in which the noted warm-up exercises should take place?

general warm-up specific warm-up dynamic stretches

General warm-up

goal is to increase heart rate, blood flow, deep muscle temperature, respiration rate, and perspiration to decrease viscosity of joint fluids examples: jumping jacks arm circles jogging

Specific warm-up

incorporates movements similar to the movements of the athlete's sport examples: lateral shuffles lunges squats torso twists

Which of the following examples is NOT associated with performing a needs analysis of a sport/position?

individual athletes injury history

example of an assistance exercise

leg extension

What area of the bone, if injured, could cause serious growth problems?

near or on the growth plate

which phase of the sport season would likely focus on the resistance training goal of muscular endurance and/or hypertrophy (initially), transitioning to strength toward the end of the phase?

off-season

Sport season and Training Frequency

off-season: high Preseason: medium In-season: low Post-season: variable

RT goals in relation to season

off-season: hypertrophy and muscular endurance preseason: sport and movement specific (strength, power, or muscular endurance) in-season: maintenance of preseason training goal post season (active rest): not specific

Age related bone changes

osteopenia: a loss of bone mineral density that weakens the bone osteoporosis: a bone disease that occurs when the body loses too much bone, makes too little bone, or both. As a result, bones become weak and may break from a fall or, in serious cases, from sneezing or minor bumps.

Training Load and Repetitions

refer to notes

age related strength changes

seniors are at increased risk of falling decreased muscle strength and power decreased reaction time impaired balance and postural stability research shows that physical activity intervention can be effective in improving our neuromotor function and preventing falls

Volume

sets x reps x load

This type of stretch can be beneficial, but should be completed to a greater extent after the workout or competition.

static stretch

Rest periods based on training goals

strength: 2-5 minutes power: 2-5 minutes hypertrophy: 30 seconds - 1.5 min muscular endurance < 30 seconds

Levels of Core Training: POWER

these exercises focus on increasing the rate of force devellopment of the core musculature examples: medicine ball slams, overhead crunch throws

Non-Linear periodization

training strategy that involves an undulating development of one or multiple physical qualities block 1 -2 days 3 sets 12-15 reps -2 days 3 sets 8-10 reps block 2 -2 days 4 sets 4-5 reps -2 days 4 sets 12-15 reps block 3 -2 days 3 sets 4-5 reps -2 days 4 sets 4-5 reps progression from week 1: 4 sets of 10 week 2: 5 sets of 6 week 3: 4 sets of 10 week 4: 5 sets of 6 week 5: 5 sets of 8 week 6....

Split Routines (Table 15.5)

when different body parts are trained on different days