Strength Exam 3

Variation of the training load

-"Heavy day" loads are designed to be full repetition maximums, the greatest resistance that can be successfully lifted for the goal number of repetitions. -The loads for the other training days are reduced to provide recovery after the heavy day while still maintaining sufficient training frequency and volume. -"Heavy day" loads are designed to be full repetition maximums, the greatest resistance that can be successfully lifted for the goal number of repetitions. -The loads for the other training days are reduced to provide recovery after the heavy day while still maintaining sufficient training frequency and volume.

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. -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).

Electrical service

-A strength and conditioning facility typically requires more outlets than most buildings do. -Some of these outlets may require higher voltage for more powerful equipment, such as stair climbers, elliptical machines, and treadmills.

Supersets and compound sets

-A superset involves two sequentially performed exercises that stress two opposing muscles or muscle areas (i.e., an agonist and its antagonist). -A compound set involves sequentially performing two different exercises for the same muscle group.

General Adaptation Syndrome (GAS)

-Alarm- initial phase of training, when stimulus is first recognized and performance generally decreases in response to fatigue -Resistance- second phase, in which adaptation occurs and the system is returned to baseline, or in most instance, elevated above baseline -Exhaustion -One of the foundational concepts from which periodization theories have been developed

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.

Anatomical focus

-Anatomical core: The axial skeleton and all of the soft tissues with proximal attachments that originate on the axial skeleton -It is suggested that increasing an athlete's core stability will result in a better foundation for force production in the upper and lower extremities.

"Push" and "pull" exercises (alternated)

-Another method of improving recovery and recruitment between exercises is to alternate pushing exercises (bench press, shoulder press, and triceps extension) with pulling exercises (lat pulldown, bent-over row, biceps curl).

Farmer's walk

-Athlete holds a load in each hand while walking forward -Offers a unique activation pattern for the core and may help to increase grip strength, back endurance, and total body anaerobic endurance -Should be used only with athletes possessing high levels of strength

Pretraining evaluation of the athlete:physical characteristics

-Athletes who weigh more than 220 pounds (100 kg) may be at an increased risk for injury when performing plyometric exercises. -Further, athletes weighing over 220 pounds should not perform depth jumps from heights greater than 18 inches (46 cm).

Variable resistance

-Attempts to alter resistance so the muscle maximizes force throughout the full ROM -Usually involves the use of chains or resistance bands

Determining resistance with resistance bands

-Based on Hooke's law (tension = stiffness × deformation) -Must be aware that two supposedly equal resistance bands may have 3.2% to 5.2% difference, which could lead to an 8% to 19% difference in mean tension between the bands -Highest load experienced at the top position

Pretraining evaluation of the athlete: Technique

-Before adding any drill, the strength and conditioning professional must demonstrate proper technique to the athlete. -Proper landing technique is essential to prevent injury and improve performance in lower body plyometrics.

Second transition period (active rest)

-Between the competitive season and the next macrocycle's preparatory period is the second transition period. -The second transition (active rest, or restoration) provides a period of time in which athletes can rehabilitate injuries and refresh both physically and mentally before beginning a new annual training plan or macrocycle

Kettlebell training

-Can have a positive impact on cardiovascular fitness, though not as much as traditional aerobic exercise -Can offer strength gains, but typically much lower than those seen with traditional resistance training

Aerobic area

-Cardiorespiratory machines should be in their own section. -They should be lined up and organized such that the treadmills, elliptical machines, stair machines, and bikes are grouped together.

Applying chains to free weight exercises

-Chains can be allowed to touch the floor from a fully extended position or hung from a lighter chain. This allows for the chain to touch the floor only at the lowest portion of the lift. -In turn, this can help to increase neuromuscular activation or cause a more rapid stretch-shortening cycle.

Step 2 Exercise Selection

-Choosing exercises for a resistance training program requires knowing The movement and muscular requirements of the sport An athlete's exercise technique experience Equipment available The amount of training time available

Plyometric exercise and resistance training

-Combine lower body resistance training with upper body plyometrics, and upper body resistance training with lower body plyometrics. -Do not perform heavy resistance training and plyo-metric exercises on the same day. -Some advanced athletes may benefit from complex training, which involves intense resistance training followed by plyometric exercises.

Plyos and adolescents

-Consider both physical and emotional maturity. -The primary goal is to develop neuromuscular control and anaerobic skills that will carry over into adult athletic participation. -Gradually progress from simple to complex. -The recovery time between workouts should be a minimum of two or three days.

In-Season

-Contains all the contests scheduled for that year, including any tournament games. Most sports have a long season that requires multiple mesocycles arranged around key contests.

Exercise type

-Core exercises Recruit one or more large muscle areas Involve two or more primary joints Receive priority because of their direct application to the sport -Assistance exercises Recruit smaller muscle areas Involve only one primary joint Considered less important to improving sport performance -Structural exercises Emphasize loading the spine directly or indirectly -Power exercises Structural exercises that are performed very quickly or explosively

Program Plyometric length

-Currently, most programs range from 6 to 10 weeks; however, vertical jump height improves as soon as 4 weeks after the start of a plyometric training program.

Determining resistance with chains

-Determined by the structure, density, length, and diameter of the chain used -Must determine the absolute chain resistance at the top and bottom of the movement, summate, and then average -Should be used only with experienced athletes who have stable exercise technique

Exercise technique experience

-Do not assume that an athlete will perform an exercise correctly. If there is any doubt, have the athlete demonstrate the exercise, and provide instruction as needed. -Availability of resistance training equipment -Available training time per session Prioritize time-efficient exercises when time is limited.

Mechanical model of plyometric exercise

-Elastic energy in the musculotendinous components is increased with a rapid stretch and then stored. -If a concentric muscle action follows immediately, the stored energy is released, increasing the total force production.

Stretch-shortening cycle (SSC)

-Employs both the energy storage and stimulation of the stretch reflex to facilitate maximal increase in muscle recruitment over a minimal amount of time -A fast rate of musculotendinous stretch is vital to muscle recruitment and activity resulting from the SSC.

The primary goal of agility performance is threefold

-Enhanced perceptual-cognitive ability in various situations and tactical scenarios -Effective and rapid braking of one's momentum -Rapid reacceleration toward the new direction of travel

General Guidelines

-Ensure proper body alignment via selection of a stable body position. -If the exercise is a free-standing ground-based exercise, the athlete's feet should be placed slightly wider than shoulder-width and remain flat on the ground. -Use the appropriate grip for the exercise based on the type of exercise performed. -Athletes should exhale during the concentric portion of the exercise and inhale during the eccentric phase. -With heavy loads (80% of maximal voluntary contraction or greater) or with lighter loads performed to failure, the Valsalva maneuver may be a useful technique for maintaining spinal stability.

Equipment placement

-Equipment should be grouped in sections such as stretching and warm-up area, agility and plyometrics, free weights, aerobic area, and resistance machines. -Free weights and racks should be organized along the wall, with walkways between the free weights and machines. This allows for improved flow through the weight room, preventing congestion and maximizing space for more use -Cardiorespiratory machines should be in their own section and organized into groups (treadmills, elliptical machines, and so on) -Barbells and dumbbells should have a minimum of 36 inches (91 cm) of space between them to allow for movement between racks without danger to the lifters and spotters.

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.

Trunk plyometrics

-Exercises for the trunk may be performed "plyometrically," provided that movement modifications are made. -Specifically, the exercise movements must be shorter and quicker to allow stimulation and use of the stretch reflex.

Instability devices

-Exercises performed on unstable surfaces or devices, whose usage stems from use in physiotherapy settings -May increase core muscle activation, but can lower force output of an exercise by 30% or more

Preseason

-First transition period: leads up to the first contest, with a focus on the strength/power phase of resistance training

Common technical flaws and corrections for tire flipping

-Flaw: Placing the feet too close to the tire when initiating the movement. When this occurs, athletes often have to round their back and position their knees close to their chest in order to initiate the movement. -Correction: Have the athlete move the feet away from the tire and instruct him or her to raise the chest while contracting the musculature of the lower back. -Flaw: Hips rise faster than the shoulders during the initial pushing motion. This flaw is very similar to what can be seen during traditional deadlifting with incorrect technique. -Correction: Instruct athletes to keep their hips low and drive the tire forward rather than lifting it. Additionally, coaches should encourage the athlete to keep the hips slightly below the shoulders during this movement

Plyometric Volume

-For lower body drills, plyometric volume is ex-pressed as foot contacts per workout (or in distance for bounding drills). -For upper body drills, plyometric volume is ex-pressed as the number of throws or catches per workout. -Recommended lower body volumes vary for athletes with different levels of experience.

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)

Physics of sprinting, change of direction, and agility

-Force represents the interaction of two physical objects. -Acceleration is the change in an object's velocity due to movement of mass. -Velocity describes both how fast an object is traveling and in what direction.

Free weights

-Free weights -The racks and dumbbells should be lined up along a wall with enough room to walk between the wall and weights and at least 36 inches (90 cm) between ends of racked bars. -Kettlebells could be lined up under a dumbbell rack or in their own section. -Since most movements with a kettlebell are dynamic and take up lots of space, this area should be large.

Training goals: Emphasize further development of the stretch-shortening cycle as a means to increase the amplitude of impulse for each step of the sprint

-High achievers at top-speed sprinting produce high forces in a shorter stance phase using the stretch-shortening cycle. -The complete weightlifting movements and their derivatives are key exercises in overloading the stretch-shortening cycle with forces greater than those produced during an open sprint.

Stretching and warm-up area

-If possible, this area should have at least 49 square feet (4.6 m2) of open space so that athletes can perform a dynamic warm-up. -There should be enough room that multiple people can use the area at the same time.

Practical implications for change of direction and agility

-In addition to the requirement for acceleration, the production of braking forces over certain periods of time, termed braking impulse, should be considered during change-of-direction and agility maneuvers

Design phase

-In the design phase the committee's ideas come together with regard to the facility's structure and design elements. -It is extremely important to plan around the flow of the facility while adhering to all relevant regulations and codes.

Nervous system for speed

-Increases in neural drive, which are indicative of an increase in the rate at which action potentials occur, are related to increases in both muscular force production and the rate of force production. -Taken together, increases in neural drive may contribute to increases in the athlete's RFD and impulse generation.

Log lifting

-Logs are typically designed to have weight added to their end while offering a midrange grip support to accommodate a pronated grip position. -Very little research has explored the effectiveness of or the best way to use this type of loading.

Machines versus free weight exercises

-Machines offer greater stability and may result in a better ability to target specific muscle groups. -Free weights cause greater activation of stabilizer muscles and offer the ideal combination of specificity and instability.

Selecting kettlebells

-Must choose either fixed- or adjustable-load kettle bells -Fixed load requires multiple kettlebells across a range of loads to provide training variety -Must also consider the handle of the kettlebell, as it is the major interface between the athlete and the kettlebell -Diameter of the handle -Handle surface

Tire flipping

-Must select appropriate tire for an athlete based on body dimensions -Can use sumo, backlift, and shoulders-against-the-tire techniques for completing the lift

Step 1 in Program Design (table 17.1)

-Needs analysis is a two-stage process that includes An evaluation of the requirements and characteristics of the sport An assessment of the athlete

Unilateral Training

-Often used to reduce bilateral asymmetries or as a rehabilitation tool -Bilateral deficit: asymmetries in force production between unilateral and bilateral movements -Bilateral facilitation: an increase in voluntary activation of the agonist muscle group during bilateral movements

Assigning load and repetitions based on the training goal

-Once decided on, the training goal can be applied to determine specific load and repetition assignments via the RM continuum, a percentage of the 1RM, or the results of multiple-RM testing. -Repetition maximum continuum Use relatively heavy loads if the goal is strength or power. Use moderate loads for hypertrophy. Use light loads for muscular endurance. A certain RM emphasizes a certain outcome (indicated by the larger font sizes), but training benefits are blended at any given RM. -Percentage of the 1RM The relationship between the percentage of the 1RM and the estimated number of repetitions that can be performed at that load. The training goal is attained when the athlete lifts a load of a certain percentage of the 1RM for the goal number of repetitions. Particular load and repetition assignments are indicated for athletes training for single-effort power events (e.g., shot put, high jump, weightlifting) and for multiple-effort power events (e.g., basketball, volleyball). slide 39 of ch. 17

Upper and Lower body exercises

-One method of providing the opportunity for athletes to recover more fully between exercises is to alternate upper body exercises with lower body exercises. -If the exercises are performed with minimal rest periods, this method is also referred to as circuit training.

Plyo Warm-up

-Plyometric exercise sessions must include (1) A general warm-up (2) Stretching (3) A specific warm-up -The specific warm-up should consist of low-intensity, dynamic movements. -should include the activities that you're going to do -do two warm-ups to decrease risk of injury and diminish delayed onset muscle soreness

Power, other core, then assistance exercises

-Power exercises (such as the snatch, hang clean, power clean, and push jerk) should be performedfirst in a training session -Followed by other nonpower core exercises -Then assistance exercises

Off-season

-Preparatory period: Between the end of the postseason and the beginning of the preseason, about 6 weeks (although this varies greatly) before the first major competition

Primary Resistance training goal

-Primary resistance training goal Typically to improve strength, power, hypertrophy, or muscular endurance. Concentrate on one training outcome per season.

Weightlifting area

-Racks and platforms should have enough room between them so that if someone were to fall, people nearby would not be injured. -The racks and platforms should have 3 to 4 feet (0.9-1.2 m) of walk space between them. -The weightlifting standards or rack should be bolted to the floor to ensure that it does not move when in use.

Recovery for plyos

-Recovery for depth jumps may consist of 5 to 10 seconds of rest between repetitions and 2 to 3 minutes between sets. -The time between sets is determined by a proper work-to-rest ratio (i.e., 1:5 to 1:10) and is specific to the volume and type of drill being performed. -Drills should not be thought of as cardiorespiratory conditioning exercises but as power training. -Drills for a given body area should not be performed two days in succession.

Training goals: Emphasize brief ground support times as a means of achieving rapid stride rate.

-Requires high levels of explosive strength -Developed systematically through consistent exposure to speed training as well as properly designed strength training programs

Stretch-shortening cycle

-SSC actions exploit two phenomena: -Intrinsic muscle-tendon behavior -Force and length reflex feedback to the nervous system -Acutely, SSC actions tend to increase mechanical efficiency and impulse via elastic energy recovery. -Chronically, they upregulate muscle stiffness and enhance neuromuscular activation.

Example of an Annual Training Plan

-Scenario Beginning of preseason Female college basketball center Has been resistance training since high school Skilled in machine and free weight exercises -Shows a continuation of the training program through the in-season, postseason, and the following year's off-season -Preseason Increased intensity of sport-specific training Resistance training three times per week, focused mainly on strength and power outcomes Plyometrics and anaerobic training high priority -In-season Goal to maintain and possibly improve strength, power, flexibility, and anaerobic conditioning Resistance training limited to 30 minutes 1 to 3 times per week, alternated with plyometric training Majority of the athlete's time spent on skill and strategy development -Postseason (active rest period) No formal or structured workouts Recreational activities at low intensity and volume -Off-season Testing at the beginning and end of the off-season Resistance training higher priority (example progresses to a 4-days-per-week split program) Aerobic endurance training and flexibility

Sport season

-Seasonal demands of the sport may limit the time available for resistance training.

Postseason

-Second transition period: after the final contest -Active or relative rest for the athlete before beginning the next year's off-season or preparatory period

Step 6 Volume:Multiple versus single sets

-Single-set training may be appropriate for untrained individuals or during the first several months of training. -But many studies indicate that higher volumes are necessary to promote further gains in strength, especially for intermediate and advanced resistance-trained athletes. -may need up to 6 sets for enhancement

Benefits of bodyweight training

-Specific to each individual's anthropometrics -Often includes closed chain-based exercises (pushup) -Foot or arm are supported -Strengthens several muscle groups at once -Develops relative strength -Improves body control -Is a low-cost training alternative

Movement analysis of the sport

-Sport-specific exercises The more similar the training activity is to the actual sport movement, the greater the likelihood that there will be a positive transfer to that sport. This concept is called training specificity or specific adaptation to imposed demands (SAID). -Muscle balance Agonist: The muscle or muscle group actively causing the movement Antagonist: The sometimes passive muscle or muscle group located on the opposite side of the limb -Exercises to promote recovery Do not involve high muscular stress or high stress on the nervous system Promote movement and restoration

Methods of Developing Speed

-Sprinting requires near-maximum to maximum muscle activation, which depends on high central nervous system activity. This activity is often referred to as rate coding.

Ceiling height

-The ceiling should be high enough for jumping or explosive activities. This includes the athlete's height plus the space required for box jumps, vertical jumps, and Olympic lifting exercises. -A recommended height is 12 to 14 feet (3.66 m to 4.27 m), which should give enough clearance to allow people to perform these activities comfortably.

Circuit training area

-The circuit training machines should be placed at least 24 inches (60 cm) and preferably 36 inches (90 cm) apart in order to provide adequate walking space and some extra space for safety, called a safety cushion. Any designated walkways in the circuit training area should be between 4 and 7 feet (1.2 and 2.1 m) wide to provide enough area to move freely.

Construction phase

-The construction phase is the period of time from the beginning of construction to the end. -Keeping the project on track in relation to the deadline must become a priority. -Delays may result in loss of potential revenue and possibly a lawsuit

Access

-The facility should be accessible to persons with disabilities, with either a ramp or a wheelchair lift for any change in height exceeding 0.5 inches (1.3 cm). -A ramp should run 12 inches for every 1-inch rise (30.5 cm run for every 2.5 cm rise)-----ADA -Steps should have a rough strip on the edge to prevent people from falling.

Environmental factors

-The facility's lighting should include artificial and natural light. -The lights should be between 50 and 100 lumens, depending on the height of the ceilings and the amount of natural light. -A strength and conditioning facility needs to maintain a comfortable training temperature between 68 and 78 °F. -Relative humidity should not exceed 60%.

Relationship between load and repetitions

-The heavier the load, the lower the number of repetitions that can be performed. -Load is commonly characterized as a percentage of a 1-repetition maximum (1RM) or as a repetition maximum (RM).

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. -Hypertrophy/strength endurance phase Low to moderate intensity (50-75% of the 1-repetition maximum [1RM]) and high volumes (3 to 6 sets of 8-20 repetitions) -Basic strength phase High intensity (80-95% of the 1RM) and moderate to high volume (2 to 6 sets of 2 to 6 repetitions)

Constant external resistance

-The most common method for applying resistance, represented by traditional methods such as free weights. -The external load remains constant throughout the full ROM and better represents real-life activities.

Masters Plyos

-The plyometric program should include no more than 5 low- to moderate-intensity exercises. -The volume should be lower—should include fewer total foot contacts than a standard plyometric training program. -The recovery time between plyometric workouts should be 3 or 4 days - typically people 55 and older -make sure they get the full range of motion

Equipment and facilities: Depth jumping

-The recommended height for depth jumps ranges from 16 to 42 inches (41 to 107 cm), with 30 to 32 inches (76 to 81 cm) being the norm. -Depth jumps for athletes who weigh over 220 pounds (100 kg) should be 18 inches (46 cm) or less.

Step 7 Rest Period

-The time dedicated to recovery between sets and exercises is called the rest period or interset rest. -The length of the rest period between sets and exercises is highly dependent on the goal of training, the relative load lifted, and the athlete's training status.

Lower body plyometrics

-These are appropriate for virtually any athlete and any sport. -Direction of movement varies by sport, but many sports require athletes to produce maximal vertical or lateral movement in a short amount of time. -There is a wide variety of lower body drills with various intensity levels and directional movements.

Neurophysiological model of plyometric exercise

-This model involves potentiation (change in the force-velocity characteristics of the muscle's contractile components caused by stretch) of the concentric muscle action by use of the stretch reflex. -Stretch reflex is the body's involuntary response to an external stimulus that stretches the muscles.

Progression of the training load

-Timing load increases -As the athlete adapts to the training stimulus, loads mustbe increased so that improvements will continue over time. -Monitoring each athlete's training and response helps the strength and conditioning professional know when and to what extent loads should be increased. -Quantity of load increases -Variations in training status, volume-loads, and exercises greatly influence appropriate load increases. -Relative load increases of 2.5% to 10% can be used in place of the absolute values in table 17.10.

Strongman training

-Tire flipping -Log lifting -Farmer's walk

Equipment and facilities: landing surface

-To prevent injuries, the landing surface used for lower body plyometrics must possess adequate shock-absorbing properties. -A grass field, suspended floor, or rubber mat is a good surface choice.

Traffic flow

-Traffic flow is heavily influenced by equipment placement. -Most facilities are one big room, and walkways can be created or manipulated by the arrangement of equipment.

Training status

-Training status affects the number of rest days needed between sessions. -A frequency of three workouts per week is recommended for many athletes to allow sufficient recovery between sessions. -More highly resistance-trained (intermediate or advanced) athletes can augment their training by using a split routine in which different muscle groups are trained on different days.

Primary resistance training goal

-Training volume is directly based on the resistance training goal. -Strength and power Volume assignments for power training are typically lower than those for strength training in order to maximize the quality of exercise. -Hypertrophy Increases in muscular size are associated with higher training volumes and performing three or more exercises per muscle group. -Muscular endurance Programs for muscular endurance involve many repetitions (12 or more) per set, lighter loads, and fewer sets.

Frequency of plyometrics

-Typical recovery time guideline: 42 to 72 hours between plyometric sessions. -Using these typical recovery times, athletes commonly perform two or three plyometric sessions per week.

Isolation exercises

-Typically involve dynamic or isometric muscle actions designed to isolate specific core musculature without the contribution of the lower and upper extremities.

Illustration of the stretch reflex

-When muscle spindles are stimulated, the stretch reflex is stimulated, sending input to the spinal cord via Type Ia nerve fibers. -After synapsing with the alpha motor neurons in the spinal cord, impulses travel to the agonist extrafusal fibers, causing a reflexive muscle action.

Impulse

-change in momentum resulting from a force, measured as the product of force and time. -A basic objective of training is to move the force-time curve up and to the left, generating greater impulse and momentum during the limited time over which force is applied.

when should hypertrophy phase be?

-in the offseason of the sport

Nontraditional implement training

-increasing in popularity. -There is currently relatively little research directly exploring the efficacy of these types of training methods.

Lower body plyometric drills

-jumps in place -standing jumps -multiple hops and jumps -bounds -box drills -depth jumps

Step 3 Training Frequency

-number of training sessions completed in a given time period. -For a resistance training program, a common time period is one week.

II Amortization phase

-pause between phases - 1 and 3 -type Ia afferent nerves synapse with alpha motor neurons. alpha motor neurons transmit signals to agonist muscle group

Factors affecting intensity of lower body plyometric drills

-point of contact: ground reaction force during single leg lower body plyo drills place more stress on an extremity's muscles, connective tissues, and joints than during double leg plyo drills -speed: greater speed increases the intensity of the drill -height of the drill: higher of the body's center of gravity, the greater the force on landing. -body weight: greater the body weight, the greater the stress is placed on joints, muscle, etc.

Step 4: Exercise Order

-sequence of resistance exercises performed during one training session.

III concentric phase

-shortening of agonist muscle fibers -elastic energy is released from the series elastic component. -alpha motor neurons stimulate the agonist muscle group

Eccentric phase (I phase)

-stretch of agonist -elastic energy is store in the series elastic component. muscle spindes are stimulated

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 repeti-tions 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

undulating or nonlinear

A periodization model alternative that involves large fluctua-tions in the load and volume assignments for core exercises.

periodization:

A theoretical and practical construct that allows for the systematic, sequential, and integrative programming of training interventions into mutually dependent periods of time in order to induce specific physiological adaptations that underpin performance outcomes.

Training load and exercise type

Athletes who train with maximal or near-maximal loads require more recovery time before their next training session. -Other training -Training frequency is influenced by the overall amount of physical stress. -Consider the effects of -Other aerobic or anaerobic training -Sport skill practice -Physically demanding occupations

Plyometric and aerobic exercise

Because aerobic exercise may have a negative effect on power production, it is advisable to perform plyometric exercise before aerobic endurance training.

Checklist for cleaning floors

Check for large cracks and standing dirt or grime. Check for splintering and breaking on platforms. Check any bolts or screws that go into the floor. Ensure that no glue is extruding from the floor. Ensure that floor is sturdy and locked in place. Check carpet for mold, mildew, and tears.

Checklist for cleaning walls

Check walls for dirt buildup. Replace mirrors if cracked. Clean mirrors of smudges at least once weekly. Clean windows of smudges at least once weekly. Dust windowsills and any shelving weekly. Mirrors should be at least 20 inches off the ground.

Checklist for cleaning ceilings

Ensure that lights work properly. Check for dust and cobweb buildup. Ensure that nothing attached to the ceiling is loose. Replace ceiling tiles as soon as possible if needed. Ceilings should be at least 12 feet high to ensure clearance.

Preoperation phase

Finishing interior decor Hiring staff Planning for staff development Planning so that opening the facility is easy Planning for organization of administrative and clerical duties

The following questions about assessing athletic program need to be answered:

How many athletes will be using the facility? What are the training goals for the athletes, coaches, and administration? What are the demographics of the athletes? What will the training experience of the athletes be? How will the athletes be scheduled? What equipment needs to be repaired or modified?

Speed and Agility Mechanics

In order to execute movement techniques, athletes must skillfully apply force. Due to limited time to produce force during athletic activities, there are two variables that describe force relative to the time available to produce force: rate of force development (RFD) and impulse

Step 6: Training status

It is appropriate for an athlete to perform only one or two sets as a beginner and to add sets as he or she becomes better trained.

Upper body plyometrics

Medicine ball throws Catches Several types of push-ups

Mirrors

Mirrors should be placed at least 6 inches (15 cm) from any equipment and a minimum of 20 inches (50 cm) above the floor.

Evaluation of the sport

Movement analysis: body and limb movement patterns and muscular involvement Physiological analysis: strength, power, hypertrophy, and muscular endurance priorities Injury analysis: common sites for joint and muscle injury and causative factors

Resistance training program design variables

Needs analysis Exercise selection Training frequency Exercise order Training load and repetitions Volume Rest periods

Plyo Progression

Plyometrics is a form of resistance training and thus must follow the principles of progressive overload (the systematic increase in training frequency, volume, and intensity in various combinations).

Supervision location

Supervision should be in a central location in the facility with clear line of sight and mirrors providing the opportunity to look out and see everyone.

1RM and multiple-RM testing options

Testing the 1RM -1RM testing requires adequate training status (intermediate or advanced) and experience with the exercises being tested. -Choose core exercises for 1RM testing. -Choose exercises that can accurately and consistently assess muscular strength and that allow the athlete to maintain correct body position throughout the testing. -Estimate a 1RM using a table -Estimate a 1RM using prediction equations -Equations are available to predict the 1RM from multiple-RM loads. -They are most accurate when based on low (≤10) multiple-RM testing (heavy loads). -Multiple-RM testing based on goal repetitions -Requires the strength and conditioning professional to first decide the number of repetitions (i.e., the goal repetitions) the athlete will perform in the actual program for the exercise being tested.

Physical testing and evaluation

Tests should relate to the athlete's sport. Use the results of the movement analysis to select tests. After testing, compare results with normative or descriptive data to determine the athlete's strengths and weaknesses.

Rate of force development

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

Flooring

The most common floor option is rubber flooring and antifungal carpet; another option is indoor turf. Ideally, weightlifting platforms should be made of wood. The wood provides a sturdy, smooth surface that can help prevent slipping or shoes getting caught.

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.

Location

The strength and conditioning facility should ideally be located on the ground floor away from offices and classrooms.

Predesign phase

This phase should consist of a needs analysis, feasibility study, and formation of a master plan. This stage also includes hiring an architect; one with previous experience in the strength and conditioning industry is preferable.

linear

Traditional resistance training period-ization model with gradually progressive mesocycle increases in intensity over time

Step 5

Training Load and Repetitions

Assessment of the athlete

Training status Type of training program Length of recent regular participation in previous training programs Level of intensity involved in previous training programs Degree of exercise technique experience

mesocycles:

Two or more cycles within the macrocycle, each lasting several weeks to several months.

macrocycle

Typically an entire training year but may also be a period of many months upto four years (for Olympic athletes).

microcycles

Typically four weeks, but could be as short as several days depending on the program.

Technical guidelines and coaching

Visual focus Body position during braking and reacceleration Leg action Arm action

Mechanical work

force × displacement

overtraining phase

if stressors are too high, performance can be further suppresses and overtraining syndrome can result

Sprint speed

is determined by an athlete's stride length and stride rate; more successful sprinters tend to have longer stride lengths as a result of properly directed forces into the ground while also demonstrating a more frequent stride rate. These findings suggest that RFD and proper biomechanics are two of the primary limiting factors influencing sprint performance.

supercompensation phase

new level of performance capacity that occurs in response to adaptive response in step 2 of GAS

Volume-load

practical measure for the quantity of work performed in resistance training. -weight units × repetitions

Sprinting

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, usually for brief distances.

Arrangement of repetitions and sets

sets affects the intensity value, a measure of the quality of work performed.

Periodized training plans

systematically shift training foci from general nonspecific activities of high volume and low intensity toward activities of lower volume and higher intensities over a period of many weeks or months to help reduce the potential for overtraining while optimizing performance capacities.