KNS 440 Exam 1 CH. 1-3, 12-14

Pre-Test

Before training begins, assessment of initial level of ability, early off-season before programming Tells us what we need to work on

First-Class Lever

A lever for which the muscle force and resistive force act on opposite sides of the fulcrum (which is the joint) Ex: Tricep Pressdown

Third-Class Lever

A lever for which the muscle force and resistive force act on the same side of the fulcrum, with the muscle force acting through a moment arm shorter than that through which the resistive force acts. The mechanical advantage is thus less than 1.0, so the muscle force has to be greater than the resistive force to produce torque equal to that produced by the resistive force. Ex: Bicep Curl

Second-Class Lever

A lever for which the muscle force and resistive force act on the same side of the fulcrum, with the muscle force acting through a moment arm longer than that through which the resistive force acts. Due to the muscle's mechanical advantage, the required muscle force is smaller than the resistive force Ex: Calf-Raise

Motor Unit

A motor unit consists of a motor neuron and the muscle fibers it innervates. There are typically several hundred muscle fibers in a single motor unit.

Isometric Muscle Action

A muscle action in which the muscle length does not change, because the contractile force is equal to the resistive force. The forces generated within the muscle and acting to shorten it are equal to the external forces acting at its tendons to stretch it

Eccentric Muscle Action

A muscle action in which the muscle lengthens because the contractile force is less than the resistive force. The forces generated within the muscle and acting to shorten it are less than the external forces acting at its tendons to stretch it

Concentric Muscle Action

A muscle action in which the muscle shortens because the contractile force is greater than the resistive force. The forces generated within the muscle and acting to shorten it are greater than the external forces acting at its tendons to stretch it

Testing Protocols

Aerobic Capacity - 1.5 Mile Run - 12 minute run test - Yo-Yo Intermittent Recovery Test (Beep Test) Agility - T-Test - Pro-Agility - L-Drill (3 Cone Drill) Speed - Linear Sprint test (10,20,30, 40, 60yd, etc.) Balance - Start Excursion Balance Test Flexibility - Sit-And Reach - Active Straight leg Raise Maximum Muscular Strength - 1 RM Bench, Squat, Deadlift, Etc. Maximum Muscular Power - Power Clean/Snatch/Olympic Movement - Vertical Jump/Broad Jump Anaerobic Capacity - 300yd shuttle Local Muscular Endurance - Partial Curl up- Timed - Push up- Timed - Bench Press test (Repetition Max)

Post-Test

After training period, before pre-season Gauges where they're at before season starts

Agonist, Antagonist, Synergist

Agonist: The muscle most directly involved in bringing about a movement; also called the prime mover. ~ Bicep in a bicep curl Antagonist: A muscle that can slow down or stop the movement. ~ Tricep in a bicep curl Synergist: A muscle that assists indirectly in a movement. ~ Hip Extension - glute max is agonist and hamstring is synergist

ATP

Allows the transfer of energy from exergonic to endergonic reactions Cannot have muscle contraction or growth without ATP

General Warm-Up

Consists of 5-10 minutes of slow aerobic activity prior to activities performed during a training session (Jogging/Walking, Elliptical, Bike) aimed at increasing blood flow, heart rate, muscle temperature, respiratory rate and perspiration, decreased viscosity of joint fluids

Specific Warm-Up

Consists of specific movements or events similar to those performed in the training session - Dynamic Warm Up - Specific Movement Preparation

Exergonic Reaction

Energy-releasing reactions that are generally catabolic

Maximal Muscular Power

High-speed The ability to exert high amounts of force and high contractile speed Power clean, Vertical jump, Broad Jump, Clean Jerk, Snatch, etc.

Muscle Fiber Type IIx

Fast Twitch, Rapid Force Development, High anaerobic Power, fast to fatigue (100m, Weightlifting, Football, Volleyball, Basketball, Softball, Baseball)

Muscle Fiber Type IIa

Fast Twitch, Rapid force Development, High anaerobic power slower to fatigue than type IIx, higher capacity for aerobic oxidative energy supply than Iix (Soccer, Lacrosse, Field Hockey)

Factors Affecting Flexibility

Joint structure - Structure determines the joint's range of motion. Age and sex - Older people tend to be less flexible than younger people;females tend to be more flexible than males. Muscle and connective tissue - Elasticity and plasticity of connective tissues affect ROM. Stretch tolerance (Pain) - The ability of an athlete to tolerate the discomfort of stretching. Neural control - Range of motion is controlled by the central and peripheral nervous system, including both afferent and efferent mechanisms. Resistance training - Exercise through a full ROM and develop both agonist and antagonist muscles to prevent loss of ROM. Muscle bulk - Large muscles may impede joint movement. Activity level - An active person tends to be more flexible than an inactive one, but activity alone will not improve flexibility.

Valsalva Maneuver

Keeping internal pressure by holding your breath, and not letting air escape. Closing your glottis and creating a rigid pocket in your trunk to help stabilize your spine. Meant for advanced lifters. As a beginner, just tell to breathe in during eccentric, and breathe out during concentric

Maximal Muscular Strength

Low-speed muscular strength Force a muscle or muscle group can exert in one maximal effort while maintaining good form 1RM Bench, Squat, Deadlift, etc.

Anaerobic Capacity

Maximal rate at which an athlete can produce energy through phosphogen and glycolysis systems, usually during moderate duration activities (30-90 secs) such as 300-yard shuttle

Aerobic Capacity

Maximal rate at which an athlete can produce energy through the oxidative system, usually viewed as VO2max

Proprioceptive-Neromuscular Facilitation

Performed with a partner Involves passive movements and active concentric and isometric muscle action

Power

Power: Outside of the scientific realm, power is loosely defined as "explosive strength." Also defined as the time rate of doing work. Power = Work / Time

The Oxidative (aerobic) System

Primary source of ATP at rest and during low-intensity activities Uses primarily carbohydrates and fats as substrates

Test

Procedure to assess ability in a particular endeavor Used to: Assess baseline abilities Create programs to improve those abilities

Measurement

Process of collecting data, allowing us to modify training programs to progress athletes

Muscle Fiber Type I

Slow Twitch, fatigue resistant, Slow Force Development, high capacity for aerobic energy supply and aerobic power (Cross Country, Marathon, Distance Cycling, Triathlon

Positive Effects of a Warm-Up

Increased blood flow to active muscles Enhanced metabolic reactions An increased psychological preparedness for performance Improved rate of force production Improvement in muscular power and strength Lower viscous resistance in muscles and joints Improved oxygen delivery

Biological Energy Systems ***Know details of all three

Three basic energy systems exist in muscle cells to replenish ATP: Phosphagen system Glycolysis Oxidative system

Field Test

Use the ability to perform away from a lab (weight room), doesn't require excessive training or expensive equipment Such as going to a field or court

Proprioceptors

Specialized sensory receptors that provide the central nervous system with information needed to maintain muscle tone and perform complex coordinated movements Knowledge/Awareness of where our body, limbs, joints etc. is proprioception

Factors Affecting Test Performance

Sport specificity, training experience/status, age and sex, environmental factors - temperature, humidity, altitude

***Temperature and Non-Temperature Related Effects of Well-Designed Warm-up

Temperature-Related effects include: Increased muscle temperature Increase core temperature Enhanced neural function Disruption of transient connective tissue bond Non-Temperature Related effects include: Increase blood flow to muscles Elevation of baseline oxygen consumption Postactivation potentiation

Local Muscular Endurance

The ability for a muscle or muscle groups to perform repeat contractions against sub-maximal resistance Rep-max on bench press - how many times can you bench 225

Biomechanics

The mechanisms through which components interact to create movement

Anatomical Planes: Sagittal, Frontal, and Transverse

The sagittal plane slices the body into left-right sections. ~ Back squat, Knee Extension, Seated Row, RDL, etc. The frontal plane slices the body into front-back sections. ~ Hip Abduction, Adduction, Lateral Shoulder Raise The transverse plane slices the body into upper-lower sections. ~ Trunk twist, Hip Rotation

Mid-Test

Administered one or two times through the training cycle, to see where progress is and determine program's effectiveness as well as if adjustments need to be made

Endergonic Reaction

Require energy and include anabolic processes and the contraction of muscle

Work

Work: The product of force exerted on an object and the distance the object moves in the direction the force is exerted. Work = Force × Displacement

Strength

The capacity to exert force at any given speed

Acceleration

The change in velocity per unit of time. This is associated with resistive force by Newton's second law (Force = Mass × Acceleration

Bioenergetics

The flow of energy in a biological system; the conversion of macronutrients into biologically usable forms of energy.

Preparing Athletes for Testing

- Announce time and date, as well as the purpose of the test - Familiarize athletes with testing procedures - go over testing instructions ~ general and specific warm-up - Announcing previous test scores as motivation Allows for physical and mental preparation

Phosphagen System

Provides ATP primarily for short-term, high-intensity activities (e.g., resistance training and sprinting) and is active at the start of all exercise regardless of intensity ATP stores Uses phosphocreatine as a substrate, not carbohydrates, proteins or fats - The body does not store enough ATP for exercise. - Some ATP is needed for basic cellular function. - The phosphagen system uses the creatine kinase reaction to maintain the concentration of ATP. - The phosphagen system replenishes ATP rapidly

Glycolysis

The breakdown of carbohydrates—either glycogen stored in the muscle or glucose delivered in the blood—to resynthesize ATP Fast Glycolysis is more anaerobic - first 30 secs of exercise Slow Glycolysis - More aerobic - kicks in at 2-3 minutes - also called oxidative aerobic system

Catabolism

The breakdown of large molecules into smaller molecules, associated with the release of energy Breakdown of proteins into amino acids

Anabolism

The synthesis of larger molecules from smaller molecules; can be accomplished using the energy released from catabolic reactions Formation of protein from amino acids