Physiological Basis of Strength and Conditioning

What is overtraining syndrome (OTS)

"prolonged maladaptation" not only of the athlete, but also several biological, neurochemical, and hormonal regulation mechanisms

Time before competition - >= 1 hour

0.5g of carb/gram

Types of Aerobic Endurance Training - High-intensity interval training

1 time per week Duration - 30-90 secs (with a work:rest ratio of 1:5) Intensity - Greater than VO2max

Types of Aerobic Endurance Training - Fartlek

1 time per week Duration - ~20-60 mins Intensity - Varies between LSD and pace/tempo training intensities

Types of Aerobic Endurance Training - Interval

1-2 times per week Duration - 3-5 mins (with a work:rest ratio of 1:1) Intensity - close to VO2max

Types of Aerobic Endurance Training - LSD

1-2 times per week Duration - race distance or longer (~30-120 mins) Intensity - ~70% of VO2max

Types of Aerobic Endurance Training - Pace/tempo

1-2 times per week Duration - ~20-30 mins Intensity - At the lactate threshold; at or slightly above race pace

Time before competition - 4 hours

1-4g carb/gram 0.15g - 0.25g protein/gram

AT athletes need how much protein per bodyweight

1.2-1.4

Plyometrics - recommendations for the athlete's 1RM squat should be at least how much his or her body weight?

1.5 times

RT athletes need how much protein per bodyweight

1.5-2.0

What is the recommended intake of protein?

10-15%

Plyometric volume for intermediate (some experiences)

100 to 120

Plyometric volume for advanced (considerable experience)

120 to 140

Recommended height for depth jumps

16 to 42 inches

Time before competition - 2 hours

1g carb/gram

When did the DRI replace the RDA

2005

What is the daily recommendation of fiber for women

21-29

How many days should you carb load?

3

how long must an advanced athlete beginning an advanced plyometric training during the single-leg half squat balance test

30 seconds

how long must an athlete beginning plyometric training for the first time during the stand on one leg balance test

30 seconds

Recommended normal height for depth jumps

30-32 inches

What is the daily recommendation of fiber for men

30-38

How many kcals are in a gram of Carb

4

How many kcals are in a gram of protein?

4

An 18% increase in ATP concentrations following how many months of resistance training?

5 months

What is the recommended intake of carbs

50-55%

Athletes need how much carbs per bodyweight

8-10

How many grams per day is recommended for carb loading?

8-10g

Plyometric volume for beginners (no experience)

80 to 100

What is Macrotrauma?

A specific, sudden episode of overload injury to a tissue, resulting in disrupted tissue integrity

Function of Vitamin D

Aids calcium absorption, helps maintain blood levels of calcium and phosphorus Necessary for building bone mass and preventing bone loss

A person typically responsible for the day-to-day physical health of the athlete; certified by the National Athletic Trainer's Association Board of Certification as a Certified Athletic Trainer (ATC).

Athletic Trainer

All of the following individuals can provide medicial supervision during a college soccer match EXCEPT the: A. Athletic trainer B. Team physician C. CSCS D. Sports Certified Physical Therapist

C

If an elite athlete were to undergo 12 weeks of heavy strength training, which of the following adaptations would NOT be expected consequent to this anaerobic exercise? A. Transition from Type IIx to Type IIa muscle fiber B. Increased pennation angle of certain muscle groups C. Reduced sarcoplasmic reticulum and T-tubule density D. Elevated sodium-potassium ATPase activity

C

Training on instability devices can reduce the overall agonist force production capacity and power output of the athlete to less than ____ of what can be achieved in a stable condition? A. 20% B. 50% C. 70% D. 90%

C

Which of the following drills is considered to be the MOST intense? A. Jumps in place B. Bounds C. Depth Jumps D. Box Jumps

C

What is Q

Cardiac output

Characterizes 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.

Closed kinetic chain

Fibroblastic Repair Phase

Collagen fiber production Decreased collagen fiber organization Decreased # number inflammatory cells

Which of the following does NOT increased during an aerobic exercise session? A. EDV B. Cardiac contractility C. Q D. DBP

D

What are the components of the Stretch-Shortening Cycle

Eccentric Amortization Concentric

Physiological event of the ECCENTRIC phase of the SSC

Elastic energy is stored in the series elastic component; Muscle spindles are stimulated

What is the physiological event of the CONCENTRIC phase of the SSC

Elastic energy released from the series elastic component; Alpha motor neurons stimulate agonist muscles

Role of CHO

Energy source during activity fuels the brain and nervous system preserves protein helps burn fat provides bulk and fiber

A person who has a formal background in the study of the exercise sciences; uses his or her expertise to assist with the design of a conditioning program that carefully considers the body's metabolic response to exercise and the ways in which that reaction aids the healing process.

Exercise physiologist

What is the action of the CONCENTRIC phase of the SSC

Explosion; Shortening of agonist muscle fibers

Example of the ECCENTRIC phase of the SSC

Ground contact with a long jumper's foot to the bottom of the movement

Is core isolation or ground-based free weights more effective?

Ground-based free weights

What are the fiber type transitions

IIx, IIax, IIa, IIac, IIc, Ic, and I

What is the action of the ECCENTRIC phase of the SSC

Loading; Stretching the agonist muscle

A person who has a background in sport nutrition may provide guidelines regarding proper food choices to optimize tissue recovery. Ideally, the nutritionist has been formally trained in food and nutrition sciences and is a Registered Dietitian (RD).

Nutritionist

Characterizes 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.

Open kinetic chain

Treatment Goals and Exercise Strategies of Remodeling phase

Optimizing tissue function sport-specific exercises, specificity of movement speed an important variable as velocities must progress to those used in the athlete's sport

Inflammatory Response Phase

Pain, swelling, and redness Decreased Collagen synthesis Increased # of inflammatory cells

Function of Minerals - Iodine

Part of the thyroid hormone helps regulate growth, development, and energy metabolism

A person with a background in orthopedics or sports medicine who can play a valuable role in reducing pain and restoring function to the injured athlete

Physical therapist

Treatment Goals and Exercise Strategies of Inflammation phase

Preventing disruption of new tissue General aerobic and anaerobic training

Function of Vitamin C

Promotes healthy cell development, wound healing, and resistance to infections Serves as an antioxidant Necessary for conversion of the inactive form of folic acid to the active form. Makes iron available for hemoglobin synthesis

A licensed professional with a background in sport may provide strategies that help the injured athlete better cope with the mental stress accompanying an injury.

Psychologist or Psychiatrist

What is DRI

Recommendations for 50 nutrients (14 vitamins, 18 minerals, and 18 macronutrients and related food components).

A person who plays a valuable role within the sports medicine team and is an integral part of the rehabilitation and reconditioning process. Ideally, this person should be certified by the National Strength and Conditioning Association (NSCA) Certification Commission as a Certified Strength and Conditioning Specialist (CSCS) to ensure that he or she has the knowledge and background to contribute to the rehabilitation process.

Strength and Conditioning Professional

How is cardiac output determined?

Stroke volume * HR

Provides medical care to an organization, school, or team

Team physician

Example of the AMORTIZATION phase of the SSC

The long jumper's stop in movement after touchdown

What is the example of the CONCENTRIC phase of the SSC

The upward movement of the long jumper's jump

What is the action of the AMORTIZATION phase of the SSC

Transition; Pause between phases 1 and 3

True or False - Athletes who weight more than 220 lbs may be at an increased risk for injury when performing plyometric exercises

True

What are the three muscle fiber types

Type 1 Type IIa Type IIb

Physiological event of the AMORTIZATION phase of the SSC

Type Ia afferent nerves synapse with alpha motor neurons; Alpha motor neurons signal the agonist muscles

What is functional overreaching? (FOR)

When an athlete undertakes excessive training that leads to short-term decrements in performance

What is Nonfunctional overreaching? (NFOR)

When the intensification of a training stimulus continues without adequate recovery and regeneration

what is complex training when dealing with age and safety considerations for plyometrics

a combination of high-intensity resistance training followed by plyometrics

Recovery from functional overreaching is usually

a few days or weeks of rest

What is carbo loading

a technique used to enhance muscle glycogen prior to long-term aerobic endurance exercise

To prevent injuries, the landing surface used for lower body plyometrics must possess

adequate shock-absorbing properties

Excessively thick execises mats (+6 inches) may extend which phase of the SSC

amortization phase decreases efficiency of the stretch reflex

what is Cardiac output

amount of blood pumped by the heart in L/min

The process of hypertrophy involves both an increase in the synthesis of the contractile proteins actin and myosin within the myofibril and

an increase in the # of myofibrils within the muscle fiber itself. The new myofilaments are added to the external layers of the myofibril, resulting in an increase in its diameter

Function of Vitamin E

antioxident needed for immune functioning and metabolism

What is a dislocation

complete displacement of joint surfaces

Stages of Overtraining - Acute fatigue

days no performance effect or increase altered neuron function

Stages of Overtraining - FOR

days to weeks temporary performance decrease, returns to baseline altered motor unit recruitment altered sympathetic activity and hypothalamic control

what is hypertrophy

enlargement of muscle fiber cross-sectional area (CSA) following training

General Guidelines for alternative modes and nontraditional implement exercises - Body alightment

ensure proper body alignment via selection of a stable body position

Function of Minerals - Calcium

essnetial for developing and maintaining healthy bones and teeth. Assists with blood clotting, muscle contraction, and nerve transmission

What is resting oxygen uptake

estimated at 3.5 ml of oxygen per kilogram of body weight per minute (ml * kg-1 * min-1) this value is defined as 1 metabolic equivalent (MET)

General Guidelines for alternative modes and nontraditional implement exercises - Breathing

exhale during the concentric portion of the exercise and inhale during the eccentric phase

Core stability will result in a better foundation for

force production in the upper and lower extremities

Athletes who weigh more than 220 lbs should avoid

high volume high intensity depth jumps from heights > 18 inches

What are two basic dietary goals for athletes?

improve performance optimize body composition

Aerobic adaptations - oxygen uptake

increase is directly related to the mass of exercising muscle, metabolic efficiency, and exercise intensity

Aerobic adaptations - HR

increase linearly with increases in intensity

Why does HR decrease with aerobic training

increased parasympathetic tone, the size of the left ventricle, and the strength of contractions

Aerobic adaptations - BP

increases

What are some examples of lower body plyometrics exercises

jumps hops box jumps depth jumps

What happens when there is too little carb intake

lack of energy, muscle fatigue muscle breakdown inabiity to concentrate confused thinking

Aerobic adaptations - Gas responses

large amounts of oxygen diffuse from the capillaries into the tissues, increased levels of carbon dioxide move from the blood into the alveoli, and minute ventilation increases to maintain appropriate concentrations of these gases.

what is balance

maintenance of a position without movement for a given period of time

Stages of Overtraining - OTS

many months to years decrease in performance decreased force production decreased glycolytic capacity sickness and infection emo and sleep disturbances

Anaerobic Training - Size principle

motor units are recruited in an ascending order according to their recruitment thresholds and firing rates

what is a contusion

musculotendinous injury caused by direct trauma

Function of Minerals - Iron

necessary for red blood cell formation and function. Constituent of myoglobin and component of enzyme system

Function of Vitamin K

needed for blood clotting; supports tissue and bone health

Which of the following types of training is conducted at an intensity equal to the lactate threshold?

pace/tempo

what is subluxation

partial displacement of joint surfaces

General Guidelines for alternative modes and nontraditional implement exercises - Freestanding ground-based exercise

place the feet slightly wider than shoulder-width and keep them flat on the ground

Treatment Goals and Exercise Strategies of Repair Phase

preventing excessive muscle atrophy and joint deterioration submaximal isometric exercise, isokinetic exercise, specific exercises to improve neuromuscular control

Plyometrics is a form of resistance training and thus must follow the principles of

progressive overload

Maturation-remodeling phase

proper collagen fiber alignment increased tissue strength

What are some examples of Upper body Plyometrics exercises

push ups medicine ball throws catches

What is Stroke volume

quantity of blood ejected with each beat

What is the glycemic index?

ranks carbs according to how quickly they are digested and absorbed, and therefore raise blood glucose levels

What is Microtrauma

results from repeated, abnormal stresses applied to a tissue by continuous training or training with too little recovery time

Plyometrics - is strength or technique more important?

technique

What is the Frank Starling mechanism

the concept that the force of contraction is a function of the length of the fibers of the muscle wall

What is diastolic BP

the pressure exerted against the arterial walls when no blood is being forcefully ejected through the vessels (diastole)

What is systolic BP

the pressure exerted agfainst the arterial walls as blood is forcefully ejected during ventricular contraction (systole)

What is progressive overload

the systematic increase in training frequency, volume, and intensity in various combinations

what is a sprain

trauma to a ligament, classified as 1st, 2nd, or 3rd degree depending on severity

General Guidelines for alternative modes and nontraditional implement exercises - Appropriate grip is based on

type of exercise

General Guidelines for alternative modes and nontraditional implement exercises - maintaining spinal stability

use the valsalva maneuver

Function of Vitamin A

vision, skin, teeth, body tissues, healthy mucous membranes and skin

NFOR lasts for how long usually

weeks or months

Stages of Overtraining - NFOR

weeks to months stagnation or decrease of performance decreased motor coordination Altered excitation-contraction coupling decreased muscle glycogen increased restring HR and BP Altered immmune function altered hormonal concentrations mood disturbances

Anaerobic Training - selective recruitment

when an athlete is able to inhibit the lower threshold motor units and in their place activate higher threshold motor units