Fitness Exam #2

Define stride rate.

the number of steps that are taken with each leg during the distance of a run. Stride rate tends to vary greatly among athletes and seems to be more trainable.

What are the recommendations for the maintenance of strength and power gains during the competitive season?

- Although it is often overlooked, the effort necessary to maintain the strength and power gains made by the athlete during the off-season is extremely important. - Research has clearly demonstrated that strength and power gains can be maintained by a resistance training program performed two days per week. - Table 12.15 on page 282 - Typically, the volume and intensity utilized during the strength phase is incorporated (i.e. 3-4 sets, 4-6 or 6-8 repetitions). - In most programs, only core lifts are required in an effort to recruit the largest muscle mass and simulate sport performance without causing unnecessary fatigue.

Which type of agility drill should be used to teach proper agility technique? Which type of agility drill is MOST transferable to the performance of sport-specific activities? List examples of each drill.

- Closed Agility drills should be used to teach proper technique. An example would be the T-test. - Open agility drills are the MOST transferable to the performance of a sport- specific activity. An example would be reaction balls or something that they react to in a timely and appropriate manner.

What is considered proper running technique? List the critical technique points.

- Fundamental speed drills assist the progression of proper form and technique in speed training, with benefits that lead to improved ACCELERATION, MAXIMAL VELOCITY, and SPEED-ENDURANCE. - These drills provide an opportunity for speed techniques to be broken down into smaller segments, taught in a series of progressions, and perfected at reduced speeds, where the fundamentals become habitual, and therefore more likely to transfer to speed training at a higher intensity. - It is important not to proceed to maximum velocity training before the athlete can consistently demonstrate proper sprint fundamentals. -5 areas of sprinting technique are starting, acceleration, drive phase, recovery phase, and deceleration

What is an annual training plan? What are the three main phases of an annual training plan? What are the sub-phases of the three main phases of an annual training plan? What is the focus of each sub-phase? What types of exercises are selected in each sub-phase? What is the volume and intensity of each sub-phase?

- The annual training plan describes the overall training structures within a specific training year (i.e. one calendar year). - The actual structure of the annual training plan largely depends on the athlete's developmental status, the training objectives set forth by the multi-year training plan, and the competitive schedule of the athlete or team. - Collegiate basketball (1 competitive season), collegiate track (2 competitive seasons), high school athlete (2 or more competitive seasons) - The number of macrocycles contained within an annual plan will be determined by the athlete's number of competitive seasons. - The basic loading structure of an annual training plan begins with high volume, low intensity loads and progresses to low volume, high intensity loads that are more technique-intensive. - These loading structure changes can bee seen in the three main subdivisions contained within the annual training plan: (1) preparatory phase (2) competitive phase, and (3) 2nd transitional phase (active rest).

What is the loading structure (volume and intensity) for the conjugated sequencing model of periodization? What are the phases of this model?

- The conjugated sequencing model is a system for sequencing and integrating training factors typically employed with advanced athletes. - Central to this model is the sequencing of accumulation (concentrated loading), transmutation, and recovery mesocycles in order to take advantage of residual (delayed) training effects - Refer to Table 11.13 on page 241 of your textbook. - The accumulation block last between 2-4 weeks, during which performance/preparedness is decreased in response to an elevated level of accumulated fatigue. - Conceptually, this concentrated loading block saturates the system with one major training emphasis, while complimentary training factors are addressed with a smaller emphasis. - For example, a program for a speed athlete may target maximal strength in the first accumulation block, while a secondary emphasis would focus on muscular power, and the tertiary emphasis would be on speed and agility. The rationale behind this is that an athlete must have a baseline level of strength to be powerful. - As training shifts into the transmutation block for 2-4 weeks, the emphasis changes and the workloads are reduced to normal levels. - Using our previous example, the primary emphasis would now be muscular power in the transmutation block, while the secondary emphasis is speed and agility, and the tertiary emphasis is maximal strength. - The rationale behind this is that strength gains elicited in the accumulation block will translate into greater gains in power, which will enhance running speed. - The training then shifts to a recovery (restitution) block for 1-2 weeks. - In this block fatigue dissipates and a significant increase in performance preparedness occurs as a result of changing the training focus and significantly reducing the training load. - Using our previous example, the primary emphasis would now be on speed and agility, a secondary emphasis on muscular power, and a tertiary emphasis on muscular strength. - The rationale behind this is that the increases in power elicited by the previous phase will enhance speed performance, while a reduced volume of muscular power and strength work will alleviate fatigue and elevate preparedness.

What is a multi-year plan? What is central to the successful application of a multi-year training plan? Why? Which types of athletes typically use a multi-year plan?

- The multi-year training plan is comprised of a series of annual plans that are linked together to direct the athlete's training toward specific developmental and performance outcomes (i.e. used in the development of Olympic athletes). - Sequencing is central to the successful application of the multi-year training plan, so that the adaptations established in one annual training plan serve as the foundation for subsequent annual plans. - If the annual training plans contained within the multi-year training plan are structured and sequenced appropriately, optimal performance will occur at the appropriate time points.

Annual Plan-Preparatory Phase

- The preparatory phase of the annual training plan induces physiological, psychological, and technical adaptations that serve as a foundation for the competitive phase. - Depending on the athlete's level of development and individual sport's requirements, the amount of time in this phase will range from 3-6 months. General Preparatory Phase: - Designed to target the development of a general physical training base. It is marked by high volumes of training, lower training intensities, and a large variety of training modes that target the development of general motor abilities and skills (think of the foundation of a house being built). Specific Preparatory Phase: - Focuses on sport-specific motor and technical abilities in order to elevate sport-performance preparedness. It generally contains high-intensity training and more sport-specific training that builds upon the training base established in the general preparatory phase (now the frame of the house is going up and the specific shape of the structure can be seen more clearly). 1st Transition Phase: - Marks the transition from the preparatory phase to the competitive phase

Annual Plan-Competitive Phase

- The primary goal of the competitive phase is to maintain or slightly improve the physiological and sport-specific skills acquired in the preparatory phase of development, while elevating preparedness and performance at appropriate times. - Generally, the volume of training is decreased across the competitive phase, while the intensity is increased. Pre-Competitive Subphase: - Considered the link between preparatory and main competitive subphases (pre-season games, scrimmages). The main objective is not to achieve the highest levels of performance, but to use competitions as a means of preparation and gauge the athlete's progress toward the main competitive goals (now the finishes are added to the inside of the structure and small tweaks are made before its finally ready). Main Competitive Subphase: - Main emphasis is maximizing the athlete's preparedness and optimizing performance. The training stimulus is manipulated for maintenance or elevated depending on the competitive schedule of the athlete and his or her goals. Providing appropriate rest is crucial during this subphase. Generally, the primary competition is at the end of this subphase (house is ready to show).

What is the loading structure (volume and intensity) for the summated microcycle model of periodization?

- The summated microcycle model increases training variation with an integrated, sequenced training structure. - Typically utilized with intermediate to advanced athletes, this model introduces complimentary training factors in a cyclical pattern that allows for a lower rate and magnitude of involution. - The typical structure of a summated microcycle is based on a 4-week block of training, or mesocycle, that progresses from an extensive to an intensive workload, followed by a brief restitution period. - This general loading structure is referred to as a 3:1 loading paradigm. Here, the first three microcycles increase in training volume, intensity, density, or some combination of each factor, followed by one recovery or unloading microcycle. - The recovery microcycle is an extremely important component of the summated microcycle model because it reduces fatigue and the potential for overtraining, elevates preparedness, and facilitates the physiological adaptations necessary for the next block of training.

What is the loading structure (volume and intensity) of a traditional/classic/linear periodization program? What are the specific phases of this program?

- The traditional or classic model of periodization utilizes training structures that contain relatively limited variations in training methods and means. - In the initial stages of training, the load is increased primarily by elevating the volume of work, while only marginally increasing intensity. As training progresses, the intensity will increase and training volume will subsequently decrease. - When the traditional or classic model originated the structured fluctuations in load and volume were not as rigidly applied. - In other words, it was not meant to be completely linear with training going from strictly high volume and low intensity to low volume and high intensity. - Originally, there were degrees of variation in volume, intensity, and training mode at the microcycle, mesocycle, and macrocycle levels. - As the traditional or classic model has evolved over time, strength and conditioning professionals have applied the concept much more rigidly, applying it to all training factors, which has decreased the effectiveness of this model.

How does the Fitness-Fatigue theory attempt to explain how periodization manages the recovery and adaptive processes? According to this theory, what determines an athlete's level of preparedness at any given point in time?

- This theory proposes that the immediate training effect after a workout is a combination of the two processes, fitness and fatigue. - After a training session, an athlete's preparedness: (1) improves because of gains in fitness and (2) declines due to fatigue. The summation of positive and negative changes determines the athlete's level of preparedness at a given point in time. - Fitness gains following a training session are generally moderate in magnitude but long lasting. In contrast, the fatigue effect is greater in magnitude, but relatively shorter in duration. - Following a workout with an average training load, the duration of the fitness gain is typically three times longer in duration than the duration of the fatigue effect. Thus, if the negative effects of fatigue following a training session last for 24 hours, the positive effects (gains in fitness) will remain for 72 hours. - A well-designed training program will employ rest intervals between consecutive training sessions so that the negative effects (fatigue) of the previous workout will dissipate while the positive gains in fitness will persist.

How does the Stimulus-Fatigue-Recovery-Adaptation theory attempt to explain how periodization manages the recovery and adaptive processes? What is involution and how does it apply to this theory?

- This theory proposes that the initial response to a training stressor is the accumulation of fatigue, which results in a reduction in both preparedness and performance. - The amount of accumulated fatigue and the corresponding reduction in preparedness and performance is proportional to the magnitude and duration of the workload encountered. - As fatigue is dissipated and the recovery process is initiated, both preparedness and performance increase. If no new training stimulus is encountered after recovery and adaptation are completed, then preparedness and performance will eventually decline. This is known as involution. - In other words: - Generate high level of fatigue; longer period of recovery and adaptation is necessary - Generate low level of fatigue; shorter period of recovery and adaptation is necessary - Importance of both light and heavy days or phases Rest is important for supercompensation, but too much rest will result in detraining

What is considered proper technique for the performance of agility drills? List the critical technique points.

- Throughout the entire drill, the athlete's head should stay in neutral position, with the eyes looking straight ahead. Athletes tend to hyper-extend the neck or tuck their chin due to fatigue or habit. This should be avoided to maximize speed, avoid injury, and pick up on task relevant cues. - Changes in direction should be initiated from the top down, meaning the head turns in the intended direction first, followed by the rest of the body - The athlete's stride length should shorten, while their stride frequency should increase as they approach the deceleration or braking phase. - During the actual change of direction (braking phase), the athlete shoulder his/her center of gravity - Effective use of arms maintains balance and assists in the rotation of the body during the change of direction. The arms should remain tight to the body to minimize resistance.

What are the recommendations for implementing a balance and stability training program?

- When planning training for balance and functional joint stabilization, the strength and conditioning professional should select specific directives based on the sport and the athlete's goals. - Examples include injury prevention, sport-specific athletic development, or rehabilitation. - The strength and conditioning professional should also understand that balance and functional joint stabilization is an integral part of sport training, however, it's ability to increase power and strength is limited. - Balance and stability training should be used as a supplement to the athlete's existing resistance or plyometric training program. The following will help athletes achieve sufficient adaptations to the neuromuscular system. -Training programs should be at least 4 weeks in length and should continue through the competitive season to maintain improvements. -The frequency of the workouts should be at least 3 days per week. -At least 1 set should be completed of each exercise, however, more sets are encouraged. -At least 4 repetitions should be completed per set and if a static hold is required each repetition should last at least 20 seconds.

Which factors should be taken into account by the strength and conditioning professional to ensure the concept of specificity is met when implementing an agility training program?

- the energy system(s) utilized during the performance of the sport as well as the change-of-direction patterns the athlete is seeking to enhance should be incorporated into the agility drills. - Typically, the anaerobic energy system is utilized during the performance of agility drills. - Mimic the work-to-rest ratios of the specific sport - In addition, specific training related to agility development should also consider spatial aspects of the sport. In other words, the amount of space that an athlete covers within a given sport should be identified and applied in a training program. - Furthermore, if the agility performance requires the control of a ball (i.e. dribbling in soccer or basketball), this element should also be progressively incorporated into the drills. - Finally, the surfaces where the athlete will train should be taken into consideration. Research on the different physiological responses of athletes while testing or competing on different surface types indicate that the terrestrial environment influences performance. Therefore, surface types similar to those that athletes will encounter during competition should be used.

What are the recommendations for progression in a balance and stability training program?

-Critical to proceed cautiously with balance and stability exercises to avoid potentially dangerous movements. Dependent upon the health and training status of the athlete. -A slow progression should be utilized toward extreme ranges of motion or movements where joint stability is compromised or susceptibility to injury is increased. - For athletes, the rate of movement should slowly progress toward the speeds used in the sport, enabling joint stabilization during fast, sport-specific actions. - For healthy athletes, training for balance and functional joint stabilization should always be challenging. The exercise must demand corrective movements so that the neuromuscular system is required to react and adapt to re-establish joint stability and body equilibrium. - When performing balance and stability exercises in a workout, the athlete should progress from less to more demanding tasks. - Progressions can be from a bigger to a smaller support surface, longer work intervals, additional tasks, and a higher frequency of oscillation into their routines. - When athletes master a movement, the strength and conditioning professional should upgrade it or introduce a new, unfamiliar movement.

Annual Plan-2nd Transitional Phase (Active Rest)

-The 2nd transitional phase should be considered an important bridge between two annual plans. -This phase should consist of a significantly reduced training load, with a primary focus on general training activities that are used to maintain fitness levels. Additionally, there should be a minimal emphasis on sport-specific skills in order to maintain technical proficiency. -This phase typically lasts between 2-4 weeks, but can be extended to 6 weeks if the annual plan is particularly stressful. In some instances, a complete cessation of training during a portion of the transition phase may be warranted (i.e. athlete recovering from injury).

What are the phases of this theory (General Adaptation Syndrome)? How is performance affected during each phase of this theory?

1. Alarm phase - initial phase of training when stimulus is first recognized and performance generally decreases in response to fatigue. 2. Resistance phase - the second phase in which adaptation occurs and the system is returned to baseline or in most instances elevated above baseline. 3. Supercompensation phase - new level of performance capacity that occurs in response to the adaptive response found in step 2 4. overtraining phase - if stressors are too high performance can be further suppressed and overtraining syndrome can result

What are the targeted goals of a periodized training program?

1. Optimizing an athlete's performance at pre-determined points or maintaining performance capacity for sports with a specific season. 2. Structuring precise training interventions to target the development of specific physiological outcomes. 3. Managing the training stressors to reduce the potential for overtraining. 4. Promoting the athlete's long-term development.

What are the positive effects of a balance and stability training program?

Balance and stability training is a modality that has the potential to enhance sport-specific techniques, reduce the prevalence of injury, and assist in the rehabilitation of athletes with existing injuries. The positive effects of balance and stability training include: 1. Improved joint stability during functional movements 2. Enhanced static and dynamic balance 3. Increased movement awareness

How can the stride rate of an athlete be enhanced?

By doing Assisted speed Training for example downhill running, harness and stretch cord, etc.

How can stride length be enhanced?

By doing Resisted Speed Training for example upstairs sprinting, harness, parachute, weighted vest, etc. so that it will achieve the overload effect.

What distinguishes a closed-agility drill from an open-agility drill?

Closed Agility Drills: - Programmed assignments and predictable or stable environments (i.e. pro agility or T-test). - Primarily utilized for agility assessments and developing the physical properties of improving change-of-direction. Open Agility Drills: - Non-programmed assignments and unpredictable or unstable environments (i.e. reaction balls or field dodge). - Primarily utilized for the perceptual/decision-making component of agility. It relies on the ability of the athlete to recognize specific cues from the situation, and react in a timely and appropriate manner (i.e. audio tones, visual stimuli, etc.).

What types of training/exercises has research indicated can effectively enhance agility performance? What types of training/exercises has research indicated do not effectively enhance agility performance?

Effective - Integrating jump training (i.e. loaded squat jumps, horizontal jumps, lateral jumps, etc.) into an athlete's resistance training program has been effective at enhancing agility performance Effective - Not surprisingly, due to the concept of specificity, change of direction drills elicit the most favorable results. In most studies, these change of direction drill were used in conjunction with a strength training program (T-test, 5-10-5 drill, Illinois test) Not Effective - Traditional lower body resistance training alone does not appear to be an optimal means of enhancing agility Not Effective - The effectiveness of straight sprint training on agility performance has not been well- established

What should the strength and conditioning professional be mindful of when performing drills to enhance stride length?

Resistances used should not decrease an athlete's speed by more than 10%, as using greater resistance may impair technique and negate any potential benefit.

How does the General Adaptation Syndrome theory attempt to explain how periodization manages the recovery and adaptive processes?

The GAS theorizes that when a training stress is introduced, the initial response, or alarm phase, reduces performance capacity as a result of accumulated fatigue, soreness, stiffness, and a reduction of energy stores. - The alarm phase initiates the adaptive responses that are central to the resistance phase of the GAS. - If the training stressors are not excessive and are planned appropriately, the adaptive response will occur during the resistance phase. - Performance will either return to baseline or elevate to new higher levels (supercompensation phase). - Conversely, if the training stress is excessive, performance will be further reduced in response to the athlete's inability to adapt to the training stress, resulting in an overtraining phase. - Keep in mind that all stressors are additive and that factors external to the training program can affect the athlete's ability to adapt to the stressors introduced by the training program. -Interpersonal relationships, nutrition, academics, career stress

What should the strength and conditioning professional be mindful of when performing drills to enhance stride rate?

The athlete should not exceed 110% of his/her maximum running speed during this type of training, as stride length may overextend causing deceleration and a decrease in stride rate.

What are the benefits and disadvantages of this type of program design? (traditional/classic/linear periodization program)

There are a couple of key reasons why a rigid approach to the traditional or classic model may not be advantageous, especially for advanced or high-level athletes: - Small window of time where a novel stimulus is available to induce adaptation; insufficient training variation. - Long periods of simultaneous training factors being implemented; decreased sport-specific preparedness. If the traditional or classic model is prescribed appropriately, where volume and intensity are more variable, new training stimuli are consistently introduced, and training factors are systematically implemented in an effort to prevent fatigue, this model has several benefits: - Allows novice and intermediate athletes the opportunity to learn exercise technique at low intensity levels and progress toward more high intensity, technique-intensive exercises. - Results in higher levels of muscular strength, power, and endurance than non-periodized programs. Provides a systematic training structure that is easy to understand and follow.

What is non-liner/undulated periodization? How does it differ from traditional/classic/linear periodization?

This type of periodization program is a more balanced program, so you can train muscle endurance/hypertrophy, strength/hypertrophy, raw strength, and power all with weekly undulation whereas linear periodization is usually just limited to training one energy system. Last is nonlinear periodization.

Define stride length.

related to body height and leg length, making it unique to each individual. It is also influenced by the impulse applied during ground contact and the resulting trajectory

what is Periodization?

the logical, integrative, sequential manipulation of training factors in order to optimize training outcomes.