NSCA CSCS Program Design CH. 17-22

Competitive Period

-For peaking, athletes use very high to low intensity (50% to ≥93% of the 1RM) and very low volume (1 to 3 sets of 1 to 3 repetitions). -For maintenance, athletes use moderate to high intensity (85-93% of the 1RM) with moderate volumes (about 2 to 5 sets of 3 to 6 repetitions). - preparing the athlete for competition by further increasing strength and power via additional increases in training intensity while decreasing volume

Exercise Progression

-Progression of an aerobic endurance program involves increasing the frequency, intensity, and duration. -Frequency, intensity, or duration should not increase by more than 10% each week. -When it is not feasible to increase frequency or duration, progression can occur with intensity manipulation. -Progression of intensity should be monitored to prevent overtraining.

Force

Interaction of two physical objects

Describe what resistance training exercises would help improve each one of these Sport specific movements: - Ball dribbling and passing - Ball kicking - Free style swimming (including starts and turns) - Vertical Jumping - Racket stroke - Rowing - Running, Sprinting - Throwing, Pitching

- Ball dribbling and passing = Close grip bench press, DB bench press, Tri-cep pushdown, reverse curl, hammer curl - Ball kicking = Unilateral hip add/abd, SL Squat, Fwd step lunge, leg extension, leg raise - Free style swimming (including starts and turns) = Pullup, Lateral shoulder raise, fwd step lunge, upright row, barbell pullover, Single leg squat - Vertical Jumping = Snatch, power clean, push jerk, back squat, front squat, standing calf heel raise - Racket stroke = Power clean, clean pull, snatch pull, bent over row, seated row, angled leg press, horizontal leg press, deadlift, stiff-legged deadlift, good morning - Rowing = Power lean, Clean pull, snatch pull, bent over row, seated row, angled leg press, horizontal leg press, deadlift, stiff legged deadlift, good morning - Running, Sprinting = snatch, clean, front squat, forward step lunge, step up, leg extension, leg curl, toe raise - Throwing, Pitching = Lunge, single leg squat, barbell pullover, over head triceps extension, shoulder internal and external rotation.

What is the physiological analysis for these 3 athletes? - Female college basketball player - Male professional American Football Lineman - Male high school cross country runner

- Female college basketball player = Strength/Power - Male professional American Football Lineman = Hypertrophy - Male high school cross country runner = Muscular endurance

What are the most important concepts to keep in mind when it comes to rehabilitation and reconditioning?

- Healing tissue must not be overstressed - controlled therapeutic stress is necessary to optimize collagen matrix formation. - Athlete must meet specific objectives to progress from one phase of healing to the next.

What should resistance training frequency look like depending on the sport season?

- Off season = 4-6 - Pre season = 3-4 - In season = 1-3 - Post season = 0-3

What are the recommended rest period lengths for each training goal: - Strength = - Power (Single effort/Multi effort) = - Hypertrophy = - Muscular Endurance =

- Strength = 2-5 minutes - Power ----- Single effort = 2-5 minutes ----- Multi effort = 2-5 minutes - Hypertrophy = 30 seconds to 90 seconds - Muscular Endurance = 30 seconds or less

Volume recommendations for each training goal: - Strength - Power (single effort & Multiple effort event) - Hypertrophy - Muscular Endurance

- Strength = 2-6 sets x less than 6 reps - Power -----Single effort = 3-5 sets x 1-2 reps -----Multiple effort event = 3-5 sets x 3-5 reps - Hypertrophy = 3-6 sets x 3-6 reps - Muscular Endurance = 2-3 sets x greater than 12 reps

First Transition Period

-A linkage between the preparatory and competitive periods. -Classically the resistance training in this period focuses on the elevation of strength and its translation to power development.

Preparatory Period

-The initial period is usually the longest and occurs during the time of the year when there are no competitions and technical, tactical, or sport-specific work is limited (the off-season). -The major emphasis of this period is establishing a base level of conditioning to increase the athlete's tolerance for more intense training.

Describe three examples of common split routines.

1. 4 days per week - M/Th = Lower Body - T/F = Upper Body 2. 5 days per week - M/F = Chest, shoulders, triceps - T/Sa = Lower Body - W = Back, Trapezius, Biceps 3. 6 days per week - Su/Th = Chest and back - M/F = Lower Body - T/Sa = Shoulders and arms

How would you classify each training status (beginner, intermediate, advanced) within each one of these variables? - Current program - Training age - Frequency (per week) - Training stress - Technique experience & skill

1. Beginner - Current program = not training or just began - Training age = less than 2 months - Frequency (per week) = 1-2x per week - Training stress = None or low - Technique experience & skill = None or minimal 2. Intermediate - Current program = Currently training - Training age = 2-6 months - Frequency (per week) = 2-3x per week - Training stress = Medium - Technique experience & skill = Basic 3. Advanced - Current program = Currently training - Training age = equal to or greater than 1 year - Frequency (per week) = 3-4x per week - Training stress = High - Technique experience & skill = High

What variables should be monitored for Agility development? (7)

1. Change Direction deficit - Difference in time between a straight line sprint and a COD test of equal length. 2. Ground contact time - The total time the foot is in contact with the ground during the change of direction (length of the plant phase). 3. Exit Velocity - Horizontal velocity of the athlete during the initial step out of the plant of the COD. considered the first step of re-acceleration from tow off of the plant foot to foot strike of subsequent step. 4. Entry Velocity - Velocity of athlete before the plant phase. can be measured over several steps or as the last step is entering the plant phase of the COD. 5. Decision Making time - Measurement of the time between two events is considered decision making time and can either be a positive or negative value. Decision making time can be broken down into two different orientations: defensive (move in the same direction as the stimulus)/offensive (move in the opposite direction of the stimulus).

What are 5 other general factors that need to be considered when developing an Aerobic training program?

1. Cross-training 2. De-training 3. Tapering 4. Supplemental Resistance training 5. Altitude

What strength requirements are necessary for athletes attempting to improve their agility? (6)

1. Dynamic strength - Base strength for all subsequent training as well as to ensure adequate mobility during BW and loaded training (BW, Leaning drills, Lower and upper push/pull, COD drills) 2. concentric explosive strength - effectively re-accelerate after the braking phase or maintain strong position through the transition phase of COD and agility. (Box jumps, acceleration drills, Box jumps, Olympic lifts, Squat jumps, advanced acceleration drills). 3. Eccentric strength - required to develop the ability to effectively absorb load required during the braking phase of COD and agility (Drop landing, deceleration drills, drop landings and receiving strength during the catch phase of Olympic lifts, accentuated eccentric training, Deceleration drills (high velocity and various angles) ) 4. Reactive strength - Required to increase the ability to transfer from high eccentric load to concentric explosiveness. (Beginner plyometrics, Loaded jumps, drop jumps, complex training, advanced plyometrics) 5. Multi-directional strength - Required to hold body position strongly during multitude of movement demands (Lunges, Low-velocity COD, lateral, backward, forward COD drills, Unilateral lifts, greater degree of freedom lifts e.g. landmines, high velocity COD drills, Challenging cutting angle COD drills) 6. Perceptual-cognitive abilities - Required to progress in visual scanning, effective anticipation, and decision making (simple reaction drills, introduction to increasing either temporal or spatial uncertainty, small sided games, agility drills with severely restricted temporal and spatial aspects)

What are the 5 variables to look at when designing Aerobic training programs?

1. Exercise Mode 2. Training Frequency 3. Training Intensity 4. Exercise Duration 5. Exercise Progression

What exercise prescriptions would be appropriate for these 3 athletes? 1. Female college basketball player 2. Male professional American Football Lineman 3. Male high school cross country runner

1. Female college basketball player - Core = Hang clean, Snatch and clean, Push press, Front squat, Incline Bench, Pull-up - Assistance = Abdominal crunch, Seated row, Stiff-legged deadlift, Standing calf raise 2. Male professional American Football Lineman - Core = Clean, Tire Flipping, Back Squat, Deadlift, Bench Press, Shoulder Press - Assistance = Towel-grip, Abdominal crunch, Step-up, Leg curl, Bent-over row, Shoulder shrug, Barbell shrug, Barbell biceps curl, Lying triceps extension, Seated calf raise 3. Male high school cross country runner - Core = Lunge, Vertical Chest press, Rear leg elevated deadlift - Assistance = Abdominal crunch, Leg curl, Lateral shoulder raise, One-arm dumbbell row, Toe raise, Machine back extension, Cable hip flexion

Describe what the exercise (Top = first, bottom = last) order should look like for each of these 3 athletes: 1. Female college basketball player 2. Male professional American Football Lineman 3. Male high school cross country runner

1. Female college basketball player (M/W/F) - Hang clean - Push Jerks - Front squat - Incline Bench - Seated Row - Dumbbell alternating curl - Triceps pushdown - Abdominal crunch 2. Male professional American Football Lineman (M/Th) - Deadlift - Back Squat - Step-up - Leg curl - Seated calf raise (T/F) - Bench Press - Bent-over row - Shoulder Press - Barbell Biceps Curl - Shoulder shrug - Lying Triceps extension - Abdominal crunch 3. Male high school cross country runner (W/S) - Lunge - Vertical Chest Press - Leg curl - One arm dumbbell row - Toe raise - Lateral shoulder raise - Machine back extension - abdominal crunch

Recommended training loads and repetition guidelines for each of these 3 athletes: 1. Female college basketball player (Preseason) 2. Male professional American Football Lineman (Off season) 3. Male high school cross country runner (In season)

1. Female college basketball player (Preseason) - Power exercises = 78%-85% of 1RM @ 3-5 reps - Core exercises = Greater than 85% of 1RM, Less than 6 repetitions - Assistance exercises = Limited to loads not heavier than an 8 rep max. 2. Male professional American Football Lineman (Off season) - 67%-85% of 1RM @ 6-12 reps 3. Male high school cross country runner (In season) - Less than 67% of 1 rep max, Greater than 12 repetitions

What variables should be monitored for speed development? (7)

1. Ground contact time - the total time allocated for a single stance phase. 2. Step length - distance between toe and heel of two consecutive footsteps. 3. Stride length - the distance between the heel in two consecutive steps of the same foot. 4. Flight time - the duration of time that an athlete is not in contact with the ground. 5. Stride angle - The angle at which the foot leaves the track. 6. Speed - The relationship between steps and the sum of the first step's ground contact time and the flight time leading to the subsequent ground contact. 7. Acceleration - Change in speed as determined by the delta of two steps (e.g., right heel to the left heel) and the sum of ground contact times and flight times of each step.

Briefly describe each stage of tissue healing: 1. Inflammatory Response 2. Fibroblastic Repair 3. Maturation-remodeling phase

1. Inflammatory Response - Pain, swelling, and redness - decreased collagen synthesis - increased number of inflammatory cells 2. Fibroblastic Repair - Collagen fiber production - Decreased collagen fiber organization - Decreased number of inflammatory cells 3. Maturation-remodeling phase - Proper collagen fiber alignment - increased tissue strength

Describe the frequency, duration, and intensity for each type of aerobic endurance training. 1. Long, Slow distance 2. Pace/Tempo 3. Interval 4. High-intensity 5 Fartlek

1. Long, Slow distance - Frequency = 1 to 2 - Duration = Race distance or longer (30m to 120m) - Intensity = ~70% of VO2 max 2. Pace/Tempo - Frequency = 1 to 2 - Duration = ~20-30 minutes - Intensity = At the lactate threshold; at or slightly above race pace 3. Interval - Frequency = 1 to 2 - Duration = 3 to 5 minutes (W:R of 1:1) - Intensity = Close to VO2 max 4. High-intensity - Frequency = 1 - Duration = 30-90 seconds (W:R of 1:5) - Intensity = Greater than VO2 max 5 Fartlek - Frequency = 1 - Duration = ~20-60 minutes - Intensity = Varies between LSD and pace/tempo training intensities

What are the recommended intensities and volumes for Hypertrophy training.

1. Low to moderate intensity (50% to 75% of 1RM) 2. High volumes (3 to 6 sets of 8-20 reps)

Briefly describe the typical length of time for each cycle: 1. Macro-cycle 2. Meso-cycle 3. Micro-cycle

1. Macro-cycle = several months to a year 2. Meso-cycle = 2 to 6 weeks 3. Micro-cycle = several days to 2 weeks

List 5 general movement patterns that would be appropriate for warming up to do plyometric drills.

1. Marching 2. Jogging 3. Skipping 4. Footwork 5. Lunging

What are the NSCA's resistance training program design variables? (7 variables)

1. Needs Analysis 2. Exercise Selection 3. Training Frequency 4. Exercise Order 5. Training Load and repetitions 6. Volume 7. Rest Periods

Describe what general training priorities of resistance training should be for each season. 1. Off season 2. Pre season 3. In season 4. Post season

1. Off season - Sport practice = Low - Resistance training = High - Resistance training goal = Hypertrophy and muscular endurance, strength and power later. 2. Pre season - Sport practice = Medium - Resistance training = Medium - Resistance training goal = Sport and movement specific (strength, power, muscular endurance, depending on the sport) 3. In season - Sport practice = High - Resistance training = Low - Resistance training goal = Maintenance of pre-season training goal. 4. Post season - Sport practice = Variable - Resistance training = Variable - Resistance training goal = Not specific (ay include activities other than sport skill or resistance training).

Describe what the Objective, Frequency, & Intensity be for each Sport season within aerobic training. 1. Off-season 2. Pre-season 3. In-season 4. Post-season

1. Off-season - Objective = Develop sound conditioning base - Frequency per week = 5 to 6 days per week - Duration = Long - Intensity = Low to moderate 2. Pre-season - Objective = Improve factors important to aerobic endurance performance - Frequency per week = 6 to 7 days per week - Duration = Moderate to Long - Intensity = Moderate to High 3. In-season - Objective = Maintain factors important to aerobic endurance performance - Frequency per week = 5 to 6 days per week (Training and racing) - Duration = Short/Race distance - Intensity = Low (training)/High (racing) 4. Post-season - Objective = Recovery from competitive season - Frequency per week = 3 to 5 days per week - Duration = Short - Intensity = Low

What criteria should training activities aimed at improving the stretch Shortening cycle fulfill?

1. Skillful, multi joint movements that transmit forces through the kinetic chain and exploit elastic-reflexive mechanisms. 2. In order to manage fatigue and emphasize work quality and technique, they should be structured around brief work bouts or clusters separated by frequent rest pauses.

What are some recommended structured injury prevention programs that recovering athletes should be participating in?

1. Sports metrics 2. PEP

What are the common sprinting technique errors, their causes, and how to correct them? 1. Starts and Acceleration (6) 2. Max Velocity (6)

1. Starts and Acceleration - Error = Hips too high in the starts of the crouch position/Recommendation = Space ft by 1.5ft to 2ft lengths. Lower into starting position by dropping the shin of the back leg to be more parallel with sprint surface. - Error = Athlete is stepping out laterally during the initial drive phase/Recommendation = Instruct athlete to push or drive through the ground to initiate the sprint. - Error = Athlete's arm movement is abnormally short and tight/Recommendation = Drive the elbow down and back OR Pull the hands down and back so as to simulate pulling on a rope. Also, cue the athlete to allow hands to fully break the waist while also allowing the arms to recover at the midline of the body (invisible line from nose through the naval) - Error = unnecessary tension in dorsal muscles; neck hyperextension/Recommendation = Instruct athlete to keep head in line with the spine. As the torso and head should rise at the same rate during the acceleration and transition phases of the sprint. - Error = Athlete "jumps" first stride or steps over the knee of stance leg/Recommendation = Initiate the movement by driving through the ground and allow the swing leg to horizontally cut the stance leg shin, rather than stepping over the stance leg. In addition, one may cue the athlete to keep the foot of the swing leg close to the ground in order to set up a proper acceleration phase. - Error = Premature upright posture/Recommendation = Instruct your athlete to keep pushing into the ground while maintaining a natural trunk lean. Also, cue the athlete to keep the head in line with the spine. As lifting the head may result in a sudden lifting of the torso, ultimately minimizing acceleration pattern. 2. Max Velocity - Error = Athlete is superficially attempting to maintain an acceleration phase when the shins are clearly vertical/Recommendation = Instruct the athlete that as the hips and the shins come up to vertical, so should the torso and the head. Encourage the athlete to feel for the rise in the hips so that the joints (shoulders to hips to ankles) stay stacked or in line. This position allows for the proper transmission of forces in to the running surface. - Error = Athlete is not displaying optimal front side mechanics with regard to the height of swing leg knee/Recommendation = Recall the swing leg's knee height (traditionally called front side mechanics) is purely a display of ground reaction forces. Improper cueing an athlete to lift the knees may result in further improper transmission of forces and ultimately change the muscular naturally used during the sprint event. - Error = Athlete is overstriding/Recommendation = Instruct athletes to run in their lane and maintain their natural gate cycle. - Error = Athlete is displaying chronic hamstring injury or pain/Recommendation = Mobility and soft tissue therapy plus activation exercise the help reposition the hips into a more neutral, stacked position, opposed to an anteriorly tilted pelvis. - Error = Athlete is attempting to "cycle" the leg action, resulting in an increased time to compete the swing phase. This is made apparent by the open gap between the knees during the stance phase/Recommendation = Instruct the athlete to drive the foot down and back into the track, not paw, so that way the athlete takes advantage of the Vertical forces at play using the stretch shortening cycle efficiently rather than overloading it. - Error = athlete is displaying erroneous arm movement in the transverse plane/Recommendation = Speed is limited by mechanical force application, not by Metabolic efficiency. Drive the arms down and back while maintaining an upright torso. In addition, the coach should recommend to the athlete that the arm wing recovers near the midline of the body in order to take advantage of the glenohumeral joint's natural ROM.

What variables determine sprint speed?

1. Stride Length - more successful sprinters tend to have longer stride lengths as a result of properly directed forces into the ground. 2. Stride Rate - Step frequency Rate of Force Development & proper biomechanics are two of the primary limiting factors influencing sprint performance.

What are the four major training guidelines for improving Sprinting, COD, and agility?

1. Visual focus 2. Body position during braking and re-acceleration 3. Leg action 4. Arm Action

Maximal Heart Rate method

220-age=estimated max HR * (percent) = target heart rate

strain

A condition resulting from damaging a muscle or tendon

2 for 2 rule

A conservative method that can be used to increase an athlete's training loads; if the athlete can perform two or more repetitions over his or her assigned repetition goal in the last set in two consecutive workouts for a given exercise, weight should be added to that exercise for the next training session.

Spring mass model

A mathematical model that depicts sprinting as a type of human locomotion in which the displacement of a body mass is the aftereffect from energy produced and is delivered through the collective coiling and extension of spring-like actions within muscle architecture

Macrotrauma

A specific, sudden episode of overload injury to a given tissue

Traditional Periodization (Linear)

A training model in which the athlete performs the same number of sets and repetitions across the training days and varies the training load.

What should be the overall goals of the Post-season?

Active rest period. Goal of the period is for the athlete to recuperate physically and psychologically from the long-season. All activities are performed at low intensities and low volumes.

Karvonen Method

Age-predicted maximum heart rate (APMHR) = 220 - age Heart rate reserve (HRR) = APMHR - resting heart rate (RHR) Target heart rate (THR) = (HRR × exercise intensity) + RHR Do this calculation twice to determine the target heart rate range (THRR).

Rest Periods

Amount of rest taken between sets and workouts

What is the effect of improving exercise economy?

An enhancement in maximal aerobic capacity (VO2 max) and lactate threshold.

Open kinetic chain

An exercise that uses a combination of successively arranged joints in which the terminal joint is free to move; open kinetic chain exercises allow for greater concentration on an isolated joint or muscle.

Stimulus-fatigue-recovery-adaptation theory

An extension of the GAS suggesting that training stimuli produce a general response. The greater the overall magnitude of a workload, the more fatigue accumulates and the longer the delay before complete recovery so that adaptation can occur.

Training Intensity

An individual's level of effort, compared with their maximal effort, which is usually expressed as a percentage, expended during a training session.

sprain

An injury in which the ligaments holding bones together are stretched too far and tear.

Training Frequency guidelines for beginners, Intermediate, Advanced.

Beginner - 2 to 3 days per week Intermediate - 3 to 4 days per week Advanced - 4 to 7 days per week

Undulating Periodization (Non Linear)

Changing the OPT Phase or acute variables daily or weekly to train multiple adaptations while still allowing for proper recovery (e.g., High-intensity Power workout Monday, low- intensity Stabilization workout Wednesday while still recovering, moderate-intensity Strength workout Friday).

Specificty

Choosing the right types of activities to improve a given element of fitness

In a common macrocycle, what periodization periods fall into the In-season?

Competition Period - Maintenance

In a common macrocycle, what periodization periods fall into the Post-season?

Competition Period (Second Transition) - Active Rest

Needs analysis

Determining a customer's needs by acquiring information, processing and evaluating the information, then creating a plan of action to address the needs. Movement analysis - body/limb movement patterns and muscular involvement Physiological analysis - Strength, Power, Hypertrophy, and muscular endurance priorities Injury analysis - Common sites for joint and muscle injury, plus causative factors.

Fitness-fatigue paradigm

Every training bout creates both fitness and fatigue, which summate to create preparedness. High training loads result in both elevated fatigue and fitness levels. Low training loads result in minimal fitness or fatigue. Fatigue dissipates faster than fitness and therefore allows for elevated preparedness with use of appropriate training strategies.

Hypertrophy Phase (Strength-Endurance phase)

Generally occurs during the early portion of the preparatory period (general preparatory phase)- the training intensity is low to moderate and the overall volume is high. (Essentials of Strength Training and Conditioning Ed. 4, pg. 589) Increase Lean body mass and develop a endurance e.g. muscular and metabolic base.

Progression

Gradually increasing the demands on your body

Heart Rate Reserve

HRR = HRmax − HRrest

What does the stretch shortening cycle do, what is it, and how does it work?

It combines the mechanical and neurophysiological mechanisms and is the basis of plyometric exercise. It is an active stretch (eccentric contraction) of a muscle followed by an immediate shortening (concentric contraction) of that same muscle.

What is periodization and what is it's function?

It's a logical and Systematic process of sequencing and integrating training interventions in order to achieve peak performance at appropriate time points.

Strength/Power phase

Low to very high loads (30-95% of 1RM, depending on the exercise) and low volumes (2 to 5 sets for 2 to 5 repetitions). to increase the speed of force development and power by integrating sport-specific power/explosive exercises of low volume and high intensity

Balance

Maintenance of a position without movement for a given period of time.

Physical agents

Modalities - Ice - Compression - Elevation - Electrical stimulation

List and describe the factors that affect the intensity of plyometric drills.

Points of contact - Single leg vs. Double leg. SL place more stress on the muscular, connective, and joint structures. Speed - Greater speed increases the intensity Height of the drill - The higher the body's COG, the greater the force of the landing Body weight - The greater the BW, the more stress is placed on the muscles, connective tissues, and joints. External weight can be added to increase the drills intensity.

In a common macrocycle, what periodization periods fall into the Off-season?

Preparatory (Preparatory) - Hypertrophy > Base > Hypertrophy > Base > Active rest

In a common macrocycle, what periodization periods fall into the Pre-season?

Preparatory Period (Second Transition) - Strength/Power > Base > Strength/Power

What is one of the most substantial risk factors for future injury in active individuals?

Previous injury

Intensity

Quality of work performed

General Adaptation Syndrome (GAS)

Selye's concept of the body's adaptive response to stress in three phases—alarm, resistance, exhaustion.

How can the strength and conditioning coach design their workouts so that they promote improvements in speed?

Since sprinting requires an athlete to move at high speeds, strength and conditioning professionals should emphasize the prescription of exercises that have been shown to increase in neural drive while over-loading musculature of the hip and knee regions involved in the stretch shortening cycle.

SAID prinicple

Specific Adaptations to Imposed Demands. When the appropriate overload is applied the body adapts specifically to the type of overload and the manner in which it is applied.

Exercise mode

Specific activity performed by the athlete

Supercompensation

Specific biochemical, structural, and mechanical adjustments that further elevate the athlete's performance capacity when the training stress is appropriately structured.

What skills and abilities are required to have speed? How about agility?

Speed - requires the ability to accelerate and reach maximal velocity Agility - Requires the use of perceptual-cognitive ability in combination with the ability to decelerate, then reaccelerate in an intended direction.

Velocity

Speed in a given direction

Lactate threshhold

Speed of movement or percentage of VO2 max at which a specific blood lactate concentration is observed or at the point at which blood lactate concentration begins to increase above resting levels.

Describe the Load and repetition assignments based off of these training goals: Strength Power Hypertrophy Muscular Endurance

Strength = Greater than 85% @ Less than 6 reps Power - Single effort event = 80%-90% @ 1-2 reps - Multi-effort event = 75%-85% @ 3-5 reps Hypertrophy = 67%-85% @ 6-12 reps Muscular Endurance = Less than 67% @ Greater than 12 reps

Concentric phase

The 3rd phase in plyometric training, also called the unloading phase. Occurs immediately after the 2nd phase and involves a concentric contraction resulting in enhanced muscular performance after the eccentric phase of muscle contraction. This is synonymous with releasing a rubber band after it was stretched.

What should be the overall goals of the Post-season?

The goal of this period is to establish a base level of conditioning to increase the athlete's tolerance for more intense training in later phases and periods

What should be the overall goals of the In-season?

The goals for the in-season are to maintain and possibly improve strength, power, flexibility, and anaerobic conditioning. 30 minutes, 1 to 3 times per week, consisting of an undulating regimen of varying volume-loads and relatives.

What should be the overall goals of the Pre-season?

The goals of the pre-season are to increase the intensity of sport-specific training and the attention given to basketball drills and skills. Resistance training portion s planned for 3-days per weekend focuses on primarily strength or power outcomes.

Maximal Aerobic Capacity

The greatest amount of oxygen an individual can take in, transport, and use for physical work (VO2 max)

Training Frequency

The number of training sessions performed during a specified period (usually 1 week)

Post-activation potentiation (PAP)

The phenomenon by which acute muscle force generation is increased as a result of the inner contraction of the muscle.

Exercise Selection

The process of choosing appropriate exercises for a client's program.

Impulse

The product of generated force and the time required for its production, which is measured as the area under the force, time curve. Impulse dictates the magnitude of change of momentum of an object.

Acceleration

The rate at which velocity changes

Momentum

The relationship between an objects mass and the velocity of movement. Mass x Velocity.

Amortization phase

The transition from eccentric loading to concentric unloading during the stretch-shortening cycle.

How do athlete's improve their ability to be agile?

Through development of a number of physical factors and technical skills during a variety of speeds and modes of movements. Agility also requires improving perceptual-cognitive abilities in relation to the demands of the sport.

Team physician

To be available when emergency situations arise Physicals Clearing players to return to activity

What should the purpose of a lower extremity injury prevention program be?

To reduce injury risk specific to the athlete's sport's demands with a focus on neuromuscular control required during specific activities such as landing from a jump and cutting.

Should prepubescent & adolescent children be performing plyometric exercises?

Under proper supervision and with an appropriate program. Special attention to valgus positioning must be given to reduce an athlete's risk of lower extremity injury. Depth jumps and high-intensity lower body plyometrics are contraindicated.

Complex training

a combination of high-intensity resistance training followed by plyometrics

indication

a form of treatment required by the rehabilitating athlete

Inflammation

a localized physical condition in which part of the body becomes reddened, swollen, hot, and often painful, especially as a reaction to injury or infection.

Exercise Economy

a measure of the energy cost of activity at a given exercise velocity

Strength and conditioning professional

a person who focuses on strength, power, and performance enhancement and is an integral part of the rehabilitation and reconditioning process

nutritionist

a person who specializes in the study of food and liquid requirements for normal function of the human body

contraindication

a reason something is not advisable or should not be done

Sprinting

a series of coupled flight and support phases, known as strides orchestrated in an attempt to displace the athlete's body down the track at maximal acceleration or velocity (or both) usually over brief distances and durations

exercise physiologist

a specialist who works under the supervision of a physician to develop, implement, and coordinate exercise programs, and administer medical tests to promote physical fitness

Daily Adjustable Progressive Resistance Exercise (DAPRE)

a system that requires and allows more manipulation of intensity and volume

second transition period

active rest or restoration period between competitive period and the next macrocycle intense training avoided to allow recovery from injury and get physical and mental rest

Specific Preparatory Phase

after completion of the general preparatory phase and involves a shift in training focus. Increased emphasis on sport-specific training activities that prepare the athlete for the competitive period

stretch shortening cycle

an active stretch (eccentric contraction) of a muscle followed by an immediate shortening (concentric contraction) of that same muscle

Training Status

an athlete's current condition or level of preparedness to begin a new or revised program

Stretch-Shortening Cycle

an eccentric-concentric coupling phenomenon in which muscle-tendon complexes are rapidly and forcibly lengthened, or stretch loaded, and immediately shortened in a reactive or elastic manner

Closed kinetic chain

an exercise in which the terminal joint meets with considerable resistance that prohibits or restrains its free motion; that is, the distal joint segment is stationary

contusion

bruise, injury

age predicted maximal heart rate

calculation determined by subtracting a patient's age from 220; 85% of this rate is the target rate for stress testing.

Potentiation

change in the force-velocity characteristics of the muscle's contractile components caused by stretch

Metabolic Equivalent (MET)

concept expressing the energy cost of physical activity; for example, 3 METs means three times the amount of energy expended at rest

dislocation

displacement of a bone from its joint

General preparatory phase

early part and targets the development of a general physical base, high training volumes, low training intensities, and a larger variety of training means that are structured to develop general motor abilities and skills

eccentric phase

first stage of plyometric movement, classified as eccentric phase, but also called deceleration, yielding, counter movement. phase increases muscle spindle activity by pre stretching the muscle before activation

Mechanical work

force and displacement

Training load

how much weight you should lift for a given exercise

tendinitis, tendonitis

inflammation of the tendons caused by excessive or unusual use of the joint

Stretch reflex

involuntary contraction of a muscle due to rapid stretching of that muscle

Inflammatory response

nonspecific defense against infection, characterized by redness, heat, swelling, and pain

Microtrauma

overuse injury; results from repeated, abnormal stress applied to a tissue by continuous training or training with too little recovery time

subluxation

partial dislocation

Athletic Trainer

prevent and treat athletic injuries and provide rehabilitative services to athletes

Physical therapist

provides treatment to prevent disability or restore function through the use of exercise, heat, massage, or other techniques

Muscle spindles

receptors sensitive to change in length of the muscle and the rate of that change

Edema

swelling

Tapering

systematic reduction of training duration and intensity combined with an increased emphasis on technique work and nutritional intervention

Neuromuscular control

the ability of muscles to respond to afferent sensory information to maintain joint stability

Rate of Force Development

the development of maximal force in minimal time, typically used as an index of explosive strength

maximal lactate steady state (MLSS)

the exercise intensity where maximal lactic acid production is matched by maximal lactic acid removal

Exercise Duration

the length of time of the training session

Basic strength phase

the primary aim is to increase the strength of the muscles that are essential to the primary sport movements. High intensity (80-95% of the 1RM) and moderate to high volume (2-6 sets of 2-6 repetitions).

Exercise Order

the sequence of resistance exercises performed during one training session

Speed

the skills and abilities needed to achieve high movement velocities

Agility

the skills and abilities needed to change direction, velocity, or mode in response to a stimulus

Change of Direction

the skills and abilities needed to explosively change movement direction, velocities, or modes

repetition volume

the total number of repetitions performed during a workout session

Volume-load

the total number of sets multiplied by the number of repetitions per set, multiplied by the weight lifted per rep

Volume

total amount of weight lifted in a training session

Series Elastic Component

workhorse of the plyometric exercise, includes some muscular components, but majority is tendons, acts like a spring and is lengthened, storing elastic energy, if it begins a concentric action immediately, the stored energy is released allowing the SEC to contribute to the total force production