Strength and Conditioning Unit 2

weight

mass X kg

Tell me what the different Neural Adaptation to Anaerobic training are and give a brief description of each

- Central adaptiations: increased motor unit activation. Reflected by substantial neural changes in the spinal cord, particularly along the descending corticospinal tracts. Recruitment of fat-twitch motor units has been shown to be elevated. - Motor units: increased firing rate or frequency of the motor unit. Increased force with greater firing rates reflects the summation of successive muscle contractions. Increased motor unit firing rates = muscle fibers continually activated by subsequent action potentials before they have time to fully relax. Called augmented contractile strength o Represent adaptive mechanism shown to improve following heavy resistance training. o Gains in strength and power of agonists generally from increased recruitment, increased firing rate, greater synchronization of neural discharge, or all of these. - Neuromuscular junction: anaerobic training appears to induce beneficial morphological changes in the NMJ that are conductive to enhanced neural transmission capabilities - Neuromuscular reflex potentiation: positive changes in the reflex (ie muscle spindle or stretch reflex) respone of the neuromuscular system and enhances the magnitude and rate of force development via this reflex - Cross education: exercising muscle undergoing unilateral resistance training produces increased strength and neural activity in the contralateral resting muscle - Bilateral deficit: in untrained individuals mainly; force is lower when both limbs contract together than the sum of the forces they produce when contracting unilaterally - Bilateral facilitation: effect in which an increase in voluntary actiation of the agonist muscle groups occurs

. What are the IMPROVEMENTS in Performance from Anaerobic Exercise? Give a brief description for each of these improvements.

- Fewer chronic responses in the cardiovascular and respiratory systems, although low-intensity, high-volume resistance exercise produces some responses similar to aerobic - Collectively improved neuromuscular, musculoskeletal, endocrine, and cardiovascular function contribute to enhanced muscular strength, power, hypertrophy, muscular endurance and motor performance - all of which contribute to increased athletic performance - Related to quality of exercise stimulus and to the levels of progressive overload, specificity and variation incorporated into the program

Tell me what the different muscular Adaptation to Anaerobic training are and give a brief description of each

- Skeletal muscle adapts to anaerobic training primarily by increasing its size, facilitating fiber type transitions, and enhancing its biochemical and ultra-structural components. These changes result in enhanced muscular strength, power, and muscular endurance.

muscle spindles

- located within intrafusal muscle fibers that run parallel to extrafusal fibers, monitor changes in muscle length -during a rapid stretching movement, a sensory neuron from the muscle spindle innervates a motor neuron in the spine. The motor neuron then causes a muscle action of the previously stretched extrafusal fibers; called the stretch reflex -stimulation of the muscle spindle and the subsequent activation of the stretch reflex should be avoided during stretching, as motion will be limited by the reflexive muscle action; avoid rapid ballistic and dynamic stretches

evaluation

- when evaluating tests for high levels of validity and reliability, the strength and conditioning professional must rely on her or his knowledge base and practical experience with the sport - must consider sport specificity, athlete experience, training status, age, and environmental factors when selecting tests - different energy systems - is it best for the ests to stimulate to physical movements and energy demands of a real game - for a well-trained, experienced athlete, a technique intensive test may be appropriate because it can be sport specific - testers must consider the training status of the athletes being tested - both sex and age affect the validity and reliability of a test

flexibility: static, dynamic, ballistic, PNF, hold-relax, contract-relax: differences and examples

-dynamic vs. ballistic: -dynamic avoids the potential negative effects associated with ballistic stretching; avoids bouncing and is performed in a more controlled manner; controlled ROM that is often smaller than ballistic; demonstrates control -Static- the range of possible movement about a joint and its surrounding muscles during a passive movement; requires no voluntary muscular activity; a partner, gravity, or machine provides the eternal force -Dynamic- refers to the available ROM during active movements and therefore requires voluntary muscular actions; greater than static ROM; -Ballistic- involves active muscular effort and uses bouncing-type movement in which the end position is not held; often used in the pre-exercise warmup -PNF- was originally developed as part of a neuromuscular rehabilitation program designed to relax muscles with increased tone or activity

joint biomechanical concerns in resistance training

Back: advantage from upright posture and free arms - disadvantage: interverteval disks under compressive force when we are standing, sitting, walking, or running and even more so when we are lifting or carrying Shoulders: particularly prone to injury during resistance training due to both its structure and the forces it is subjected to during a training system. structures could impinge one another - tendinitis, inflammation and degeneration of contiguous tissue Knees: prone to injury since it is located between two long levers. patella and surrounding tissues are most susceptible to the forces of resistance training. can lead to tendinitis elbows and wrists: main concern is in overhead lifts but small in comparison with to the common source of injury of these joints

An athlete is performing a concentric isokinetic elbow flexion and extension exercise. Which of the following types of levers occur at the elbow during this exercise? I. First class II. Second class III. Third class a. I only b. II only c. I and III only

C. I and III only

intrensic motivation

Construct as a desire to be competent and self-determining Driven because of their love of the game and the inherent reward they feel from participation

focus on task relevant cues

Ex: using key-phrases before a lifting performance, like foot placement, back position, point of visual focus, and knee angle during a squat This strategy can reduce distractions, which often deter optimal focus

biomechanical factors in human strength!!!!

Neural control: affects the maximal force output of a muscle by determining which and how many motor units are involved in muscle contraction and the rate at which the motor units are fired muscle cross-sectional area: the force a muscle can exert is related to its cross-sectional area rather than to its volume arrangement of muscle fibers: range of muscle force can be accounted for by the variation in the arrangement and alignment of sarcomeres in relation to the long axis of the muscle muscle length: a muscle can produce its largest force at its resting length joint angle: the forces that muscles produce must be maiested as torques; the amount of torque that can be exerted about a given body joint varies throughout the joints rainge of motion, largely because of the relationsihp of force versus muscle length. muscle contraction velocity: the force capability of muscle declines as the velocity of contraction increases joint angular velocity: three basic types of muscle action during which forces are generated within the muscle that pull the muscles ends towards eachother (eccentric/concentric/isometric). torque varies with joint angular velocity accoring to type of muscular action strength to mass ratio: directly reflects an athletes ability to accelerate his or her body. body size: it has been found that smaller athletes are stronger pound for pound than larger athletes - muscles max contractile force is fairly proportional to its cross-sectional area

what is the difference between origin and insertion of muscle?

Origin: proximal attachment insertion: distal attachment

positive and negative reinforcement and examples

Positive: the act of increasing the probability of occurrence of a given behavior by following it with positive action, object, or event such as praise, decals on the helmet, or prizes and awards Given behavior (a target behavior, such as correct footwork in basketball, termed operant) Negative: Also increases the probability of occurrence of a given operant, but it is accomplished through the removal of an act, object, or event that is typically aversive For example: if the team showed great hustle in practice, then the couch would announce no wind sprints would be required at the end of the session

weight lifting belts: Pros and Cons

Pros: helps maintain intra-abdominal pressure during lifting; recommended for exercises that place stress on the lower back and during sets that use near-maximal or maximal back loads; may reduce risk of lower back injury Cons: wearing the belt too often reduces the opportunities that do not stress the lower back or for exercises that do stress the lower back, but involves the use of light loads

arousal

Simply a blend of physiological and psychological activation in an individual and refers to the intensity of motivation at any given moment

stress: eustress, distress, stressor

Stress: substantial imbalance between demand (physical, psychological, or both) and response capability, under conditions in which failure to meet that demand has important consequences Eustress: positive Distress: negative

bradycardia

a condition in which an individual has a slow heart rate, typically defined as a heart rate of under 60 beats per minute in adults

GTO's

a mechanoreceptor; located near the musculotendinous junction, it sensitive to increases in muscular tension -when stimulated, the GTO causes a muscle to relax; relaxation occurs in the same muscle that is experiencing increased tension (autogenic inhibition) -autogenic inhibition is accomplished via active contraction of a muscle immediately before a passive stretch -relaxation that occurs in the muscle opposing the muscle experiencing the increased tension is called reciprocal inhibition; occurs when

test

a procedure for assessing ability in a particular endeavor

field test

a test used to access ability that is performed away from the laboratory and does not require extensive training or expensive equipment

During a free weight exercise, muscle force varies with which of the following? I. Perpendicular distance from the weight to the body joint II. Joint angle III. Movement acceleration IV. Movement velocity squared a. I and II only b. II and IV only c. I, II and III only d. II, III and IV only

a. I and II only

agonist/antagonist/synergist

agonist: the muscle most directly involved in bringing the movement; also called the prime mover antagonist: a muscle that can slow down or stop the movement synergist: a muscle that assists indirectly in a movement

moment arm

also called force arm, lever arm, or torqure arm the perpendicular distance from the line of action of the force to the fulcrum

tidal volume

amount of air inhaled and exhaled with each breath

angle of pennation

angle between the muscle fibers and an imaginary line between the muscles origin and insertion; 0 coordinates to no pennation

Which of the following muscle fiber types has the GREATEST potential to, when trained in a specific way, CHANGE into a more aerobic or oxidative form? a. IIa b. IIx c. IIc

b

different types of joints

cartilaginous joints (intervertebral discs) synovial joints (elbow and knee) uniaxial : operate as hinges, essentially rotating about only one axis biaxial joints: allow movement about two perpendicular axes multiaxial joints: allow movement about all three perpenticular axes that define space

definition of acceleration

change in velocity per time unit involved in all sports associated with resistive force according to Isaac Newton's second law Force =Mass X Acceleration

anaerobic training definition

characterized by high intensity, intermittent bouts of exercises; requires ATP to be regenerated at a faster rate than the aerobic system; works in the absence of oxygen and includes the phosphagen and glycolytic systems

3. To compare performances of Olympic weight lifters of different body weight, the classic formula divides the load lifted by the athlete's: a. Body weight b. Body weight squared c. Lean body weight d. Body weight to the two-thirds power

d. Body weight to the two-thirds power

hypertrophy

enlargement of muscle fibers in a cross-sectional

cross education

exercising muscle undergoing unilateral resistance training (training limbs individually) produces increased strength and neural activity in the contralateral resting muscle - strength in untrained limb may increase up to 22% - central neural adaptation accounts for the majority of strength gains - EMG activity is lower

1st, 2nd, and 3rd levers, definition and example

first: a lever for which the muscle force and resistive force acts on opposite sides of the fulcrum second: 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 though the resistive force acts. due to mechanical advantage, the required muscle force is smaller than the resistive force third: 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 movement arm that is shorter than that through which the resistive force acts

resistive force

force generated by a source external to the body (e.g. gravity, inertia, friction) that acts contrary to muscle force

Which of the following exercises is more beneficial to an older woman who is concerned with osteoporosis? a. Front squat b. Leg (knee) extension c. Bench press d. Lat pull down

front squat

sources of resistance to muscle contraction

gravity: the downward force on an object from the pull of gravity 9weight) is equal to the mass time the acceleration of gravity inertia: the tendancy of an object to remain in its originial state (at rest, moving etc) friction: the resistive force encountered when one attempts to move an object while it is pressed against another object fluid resistance: the resistive force encountered by an object moving throug a fluid, or b a fluid moving past or around an object or through an opening. elasticity: the more the elastic component is stretched the greater the resistance

pennate muscle

has fibers that align obliquely with the tendon creating a feather like arrangement

valsalva maneuver - what is it? what does it do? purpose?

helpful for maitaining proper vertebral alignment and support; involves expiring against a closed glottis, and combined with contracting the abdomen and rib cage muscles, creates rigid compartments of fulid in the lower torso and air in the upper torso; should only be for 1 to 2 seconds at most advantages: increases the rigidity of the entire torso to aid in supporting the vertebral column, with reduces associated compressive forces on the disks during lifting. it also helps to establish and maintain a normal lordotic lumbar spide position disadvantages: dizziness, disorientation, excessively high BP and blackouts. can raise BP to triple resting values

reliability

if the measurement is repeatable - test-retest liability: statisitcal correlation of the scores from two administrators - typical error of measurement (TE): includes both the equipment error and biological variation of athletes

bilateral defect

in untrained individuals; the force produced when both limbs contract together is lower than the sum of the forces they produce when contracting unilaterally - EMG activity is lower

early adapation with high altitude (include increasing resting cardiac output)

increases in pulmonary ventilation at rest and during exercise - result of increased breathing frequency increase in cardiac output at rest and during submaximal exercise - due primarily to increases in heart rate

definition of a joint

junctions of bones

bar grips and examples of exercises

most common - pronated/overhand grip: palms down and knuckles up - supinated grip/underhand grip: palms up and knuckles down - neutral grip: a variation of the pronated or supinated grip; knuckles point laterally least common - alternated grip: one hand is in the pronated grip and the other is in the supinated grip - hook grip: similar to the pronated grip but with thumbs positioned under index and middle fingers - used for performing exercises that require a strong grip (power, snatch etc.) - closed grip: thumb is wrapped around the bar - open/false grip: thumb does not wrap around the bar

aerobic capacity

o Aerobic power: max heart rate at which an athlete can produce energy through oxidation of energy sources (carbs, fats, proteins) o Expressed as a volume of oxygen consumed per kilogram of body weight/minute (ml/kg/min) o Few strength and conditioning professionals have the equipment to measure aerobic capacity directly so it is estimated by performance in aerobic activities (1 mi) also are other field tests

what does intense cardio do to strength?

o Intense cardio can before a workout can decrease the ability to generate strength in your workout

anaerobic capacity

o Max rate of energy production by the combined phosphagen and anaerobic glycolytic energy system for moderate-duration activities o Typically quantified as the max power output during muscular activity between 30 and 90 seconds using a variety of tests for the upper and lower body as opposed to max anaerobic power tests, which lasts no longer than a few seconds

flexibility

o Range of motion about a body joint

body composition

o Refers to the relative proportions by weight of fat and lean tissue.

speed

o The movement distance per unit time and is typically quantified as the time taken to cover a fixed distance o Tests of speed are usually not conducted over distances greater than 100 m o Measuring with stopwatch is a source of error (.24 sec faster than electronic because of reaction time)

anthropometry

o The science of measurement applied to the human body, generally includes measurements of height, weight, and selected body girths

agility

o Traditional: the ability to stop, start, and change the direction of the whole body rapidly o Current: a rapid, whole-body, change of direction or speed in response to a sports-specific stimulus o Two main components: 1. Speed in changing direction 2. Cognitive factors o Tests: T-test, 505 agilities, and pro agility tests; tests try to see change of direction speed or cognitive components such as anticipation

selective attention

o the ability to inhibit awareness of some stimuli in order to process others, and it suppresses task-irrelevant cues (ex people on sidelines, planes flying over the stadium) in order to process the task-relevant cues in the limited attentional space

overtraining/overreaching

overtraining: the accumulation of straining stress can result in long-term decrements in performance with or without associated physiological and psychological signs and symptoms of maladaptation overreaching: when an athlete undertakes excessive training that leads to short-term decrements in performance

grip widths

placing the hands at the correct distance from each other (to maintain balance) - for most exercises, hands are placed shoulder width apart - three types - common - wide - narrow - weight lifting exercises and their variations use two types of grips: - clean grip: slightly wider and shoulder width apart, outside of the knees - snatch grip: wide grip and can be determined using two types of measurements: 1: the first to opposite shoulder method and the 2: elbow to elbow method (scarecrow method) - both grips are pronated closed hand positions and are somtimes used with the hook grip

progressive overload

progressively placing greater than normal demands on the exercising musculature

planes and examples

sagital: right /left (standing barbell curl) frontal: front/ back (standing lateral dumbbell raise transverse: upper/lower (dumbbell fly) not necessarily at the midline

personal control

self-controlled practice: involves the athlete in decisions related to the practice structure, including when to receive feedback or which skill to practice; it also involves simply asking athletes how they believe they are doing

anxiety: state, trait, cognitive, somatic

state: a subjective experience of apprehension and uncertainty accompanied by elevated autonomic and voluntary neutral outflow and increased endocrine activity Trait: A personality variable or disposition relating to the probability that one will perceive and environment as threatening Cognitive: cognitive component Somatic: the physical reaction

BP: systolic/diastolic - differences

systolic: estimates the pressure exerted against the arterial walls as blood is forcefully ejected during ventricular contraction (systole) distolic: used to estimate the pressure exerted against the arterial walls when no blood is being forcefully ejected through the vessels

validity

test meausres what it is supposed to measure; one of the most important parts of testing - construct validity: the ability of a test to represent the underlying construct (theory); refers to overall validity - criterion-referenced validity: the extent to which test scores are associated with some other measure of the same ability - concurrent validity: the extent to which test scores are associated with those of other accepted tests that measure the same ability; estimated statistically - convergent validity: evidenced by high positive correlation between results of the test being assessed and those of the recognized measure of the construct; gold standard

definition of strength

the ability to exert force

cardiac output

the amount of blood pumped by the heart in liters per minute and is determined by the quantitiy of blood ejected with each beat, stroke volume, and the heart's rate of pumping, heart rate.

oxygen uptake (max O2 uptake)

the amount of oxygen consumed by the body's tissues max oxygen uptake: the greatest amount of oxygen that can be used at the cellular level for the entire body

angular displacement

the angle through which an object rotates (in radians)

mean arterial pressure

the aveage blood pressure throughout the cardiac cycle

torque

the degree to which a force tends to rotate an object about a specified fulcrum

objectivity

the degree to which different raters agree in their test results over time or on repeated occasions; it is a measure of consistency

isometric muscle actions

the muscle length does not change, because the contractile force is equal to the resistive force

eccentric muscle action

the muscle lengthens because the contractile force is less than the resistive force

concentric muscle action

the muscle shortens because the contractile force is greater than the resistive force

what are muscle spindles and GTO's and how do they work together

the muscle spindles cause the muscle action while the GTOs will relax the muscles

angular velocity

the objects rotational speed (radians/s)

stroke volume

the quantity of blood ejected with each beat

detraining

the term given to a decrements in performance and loss of the accumulated physiological adaptations following the cessation of anaerobic training or when there is a substantial reduction in frequency, volume, intensity, or any combination of these variables

minimal essesntial strain

the threshold stimulus that initiates new bone formation

definition of power

the time rate of doing work (work is product of force exerted on an object and the distance the object moves in the direction in which the force is exerted (Power = work/time)