KINS 357-Final Exam
valsalva maneuver
-1 to 2 seconds -holding breath increases pressure in thoracic and ab region -maintain proper vertebral alignment and support -exhale through sticking point
HIIT
-1 to 3 sets to failure type training (high effort, low volume, low frequency at 2x week) -perform reps in slow manner or the perfect rep -no explosive lifts -must strengthen major muscle groups--stronger muscles can produce more force
long, slow distance training
-30 min to 2 hours= 70% VO2max -conversation exercise -enhance CV function, increased utilization of fat as fuel, oxidative capacity of skeletal muscle -1 to 2 x per week
yo-yo intermittent recovery test
-A 20 m test course with markers 2 m apart at each end of the course and 5 m distance behind start line -At the signal, athletes run forward to the turning line -At second signal, athletes arrive at the turning line and then run back to the starting line -Athletes jog toward the 5 m mark after the start line and return to start line to wait for next sound -Test is terminated when athlete cannot maintain required pace for two trials
long interval HIIT
-HIIT 2-3 min at or above 90% VO2max -rest period <2min
what are the different methods to determine intensity?
-METS -RPE (ratings of perceived exertion) -% VO2reserve or Target VO2R -%HRR
exercise economy
-a measure of the energy cost of activity at a given exercise velocity -high exercise economy expend less energy during exercise to maintain a give exercise velocity
test format
-a well organized testing session, in which the athletes are aware of the purpose and procedures of the testing, will enhance the reliability of test measures -main consideration is how many athletes are being tested
power
-ability to produce or generate force quickly -function of time and/or speed of movement
second transition period
-active rest -no formal or structured workouts -recreational activities at low intensities and volume -rehab injuries and refresh both physically and mentally
stages to GAS
-alarm -resistance -exhaustion
glycolytic system
-all out exercise bouts 15 seconds to 2~3 min -400 m sprint, running backs, volleyball, hockey
plyometrics
-anaerobic technique to improve an athlete's power and speed -muscle reaches maximal force in shortest possible time -quick, powerful movement using pre-stretch stretch shortening cycle
needs analysis components
-analysis of sport (biomechanical, physiological, common injuries) -assessment of athlete
self-myofacial release
-appears to have a range of potentially valuable effects for both athletes and the general population, including increasing flexibility and enhancing recovery
benefits of periodization?
-avoid staleness and overtraining -decrease performance plateaus
five point body contact
-back of head -upper back/shoulders -lower back/butt -right foot -left foot
spotting lifts
-bench press -incline press -shoulder press -loading the spine -DB exercises (lying triceps extension)
unstable training
-best used for upper body work like sitting or lying on balls while training -for lower body work, keep your feet on solid ground and find other ways to introduce instability
how do you test for body composition?
-body pod -skin fold -hydrostatic weighing
ballistic stretching
-bouncing movement -usually triggers stretch reflex -can also increase ROM -possible injury
CFU
-check for understanding
what are the different hand grips?
-closed/open (false) grip -pronated -supinated -neutral -alternated grip
exercise selection components
-core exercises -assistance exercises
unloading/deloading phase
-create less fatigue but maintain fitness levels -volume should be decreased -frequency should be maintained at high levels
what are the FMS tests?
-deep squat -inline lunge -shoulder mobility -active straight leg raise -trunk stability push up -rotary stability -hurdle step
neural factors of resistance training
-early increase (1-2 months) in strength are due to neural adaptions
mechanical model of plyometrics
-elastic energy increase force of normal concentric contraction -once a stretch is applied to the muscle tendons and then rapidly released during a muscle contraction an increase of muscular force production occurs
macrocycle
-entire training year -1 to 4 years
maximal lactate steady state
-exercise intensity at which max lactate production=max lactate clearance in the body -goal is to increase lactate threshold to delay onset of rise of blood lactate
muscle fiber types
-fast twitch (type II) -slow twitch (type I)
exercise selection considerations
-functional vs. traditional -exercise technique experience -availability of resistance training equipment -available training time
what are the five training goals?
-general muscular fitness -strength -hypertrophy -endurance -strength
mechanics/technique for landing
-glute dominant -heel up rule -thumbs up rule -foot placement (many times too wide) -proper joint alignment -vigorous arm action -breathing is imperative -rapid eccentric motion -minimize ground contact -landings are key--ball of foot not heel
weight belts
-heavy weights=structural exercise=exercise that loads the spine -help by taking load off vertebrae, increase pressure in abdominal area -limit=so low back and ab muscles don't depend on weight belt
preparatory period-basic strength
-higher intensity (80-95% of 1RM), 2-6 sets, 2-6 reps -increase strength of muscles relative to sport, become more sport specific, heavier loads, less volume
what is periodization
-how training is organized -creating changes in training volume and intensity to maximize strength and fitness goals -achieve peak levels of conditioning
competition period
-in season -goal is to maintain and possibly improve strength, power and anaerobic conditioning -majority of time is spend on skill and strategy development
interval training
-intensity close to VO2 max -general guideline for the amount of recovery time between runs should be equal or less than the time spent running -benefits are increased VO2max and enhanced anaerobic metabolism
lactate threshold
-intensity of exercise at which there is an abrupt increase in blood lactate -point at which lactate removal cannot keep up with lactate production
slow twitch
-involved in energy production for prolonged aerobic activities -higher concentration of mitochondria and myoglobin -produce less force than type II, but are key for stabilization and postural control
examples of dynamic flexibility exercises
-knee hug -heel to glute stretch -open the gate/close the gate -leg cradle walk
what is the lactic acid myth?
-lactate is not the cause of fatigue -it's a proton accumulation, coinciding with but not caused by lactate production, that results in decreased cellular pH, impairing muscle contraction, and ultimately leading to fatigue
oxidative system
-long duration, sub maximal activities -long distance running, cycling, soccer
preparatory period- hypertrophy/endurance,
-low to moderate intensity (50-75% 1RM for endurance) -70-80% 1RM for hypertrophy -moderate to high volume (3-6 sets, 8-12 hypertrophy or 12-20 reps for endurance)
preparatory period-strength/power
-low to very high loads (30-95% of 1RM), 2-5 sets, 2-5 reps -explosive training at high loads and low volume
central tendency
-measures of central tendency are values about which the data tend to cluster
linear speed training drills
-mechanics -ankling -regular skipping - A series -B series
dynamic stretching (mobility drills)
-mobility: drills designed to move joints through full ROM in a controlled, yet dynamic context
preparatory period
-off season -initial training period (6-12 weeks) -no competition -major emphasis is base level of strength and conditioning to prepare for more intense training
pronated grip
-over hand -palms down/knuckles up -bench press, pull ups, upright row
rest/work intervals for the energy systems
-phosphagen 1:3--1:6 -glycolytic 1:2 -oxidative 1<:1
when should athletes stretch?
-post practice--ROM improvements, within 5 to 10 min after practice -separate session--thorough warm up then stretch
first transition period
-pre season -link between preparatory and competitive period -strength/power phase
plyometric program design
-program length=at least 10 weeks -frequency= at least 2 times a week, no more than 3x week, recovery time is at least 48 hours to 72 between sessions -variety of plyo exercises -foot contacts (50 or less)
alternated grip
-pronated/supinated -dead lift, spotting
core exercises
-recruit one or more large muscle areas -involve two or more primary joints -receive priority when one is selecting exercises because of their direct application of the sport
triphasic
-refers to three phases of muscle action -isometric, concentric, eccentric
HIIT
-repeated high intensity exercise bouts with brief recovery periods -short intervals (less than 45 sec) and long intervals (2 to 4 min) can be used -can help to improve running speed and economy-also help with final kick
recording forms
-scoring forms should be developed before the testing session and should have space for all test results and comments -environmental factors should also be recorded
golgi tendon organs
-sensory receptor organ located near the musculotendinous junction -monitor muscle tension, and are best stimulated when muscles contract -causes a muscle to reflexively relax -protects muscles and tennis from too much force
microcycle
-several days to weeks
neutral grip
-shaking hands -shoulder press machine, hammer curl
phosphagen system
-short duration, high power, high force events, resistance exercises -max lift, discus/shot put, pitch baseball/softball,golf
static stretching
-slow constant held position for 15 to 30 seconds -no stretch reflex
flexibility during sport movements
-sport specific movements -functional flexibility -balance, coordination-no bouncing, more controlled movement -may not increase static ROM but consider dynamic ROM
plyometric program keys
-sports=integrate plyo work into COD -don't have a full day devoted to just plyo -several jumps--then sprint -include some decision making -always teach/correct contact times, postural integrity and knee position
examples of contraindicated stretching
-standing toe touch -hurdler's stretch -neck circles -knee hyperflexion -yoga plow
neurophysiological model
-stretch reflex~body's involuntary response to external stimulus that stretches the muscle (muscle spindles) (monitor rate and magnitude of stretch) -plyometrics: muscle spindles stimulated by rapid stretch--reflexive muscle action-action increases activity of agonist muscle-increasing force the muscle produces
what are two components of linear sprinting?
-stride length -stride frequency
fartlek training
-swedish term for 'speed play' -combo of several methods -easy run (70% VO2max) combined with either hill or short fast bursts (85-90% VO2max) -athlete runs/cycles/swims freely over varying distance and at varying speeds
stroke volume
-the amount of blood ejected from the heart in one contraction -measured in mm of blood per beat
NSCA position on explosive lifts
-they agree with them -explosive exercises may be necessary for optimal physical conditioning in some sports, particularly those involving high acceleration
block periodization
-three blocks, two weeks long -each block is associated with each phase (2 weeks of eccentric, two weeks of isometric, etc)
pace/tempo training
-threshold training-training corresponds to lactate threshold -steady and intermittent type -a classic tempo or lactate threshold run is a sustained, comfortably hard effort about 20 to 30 min
traditional periodization for beginners
-training intensity/volume remain relatively constant throughout each mesocycle
What are common mistakes coaches make when implementing plyometric training
-turning plyometrics into conditioning -emphasis on quantity instead of quality -focus on force exertion instead of force absorption
mesocycle
-two or more cycles within macrocycle -several weeks to several months
supinated grip
-underhand -palms up/knuckles down -biceps curls, reverse pull-ups
undulating/non-linear periodization
-varies volume/intensity of training from workout to workout -light/moderate/heavy intensities altered during each week of training -DUP
NSPA thoughts one explosive lifts
-would prefer to do HIIT system -thinks HIIT is the safest
multidirectional speed
-you can't change direction with your feet in the air -agility=train to keep feet close to the ground -train specific distances for your sport -training for speed or anaerobic capacity or speed endurance
karvonen method (target HRR)
1. figure out max HR, use gellish formula (207 - (.7 x age)) 2. use the HRR formula 3. (HRmax-HRrest) (%intensity) +HR rest
exercise instruction fundamental steps
1. introduce the exercise and describe the body area that is affected/specific muscles 2. explain and demonstrate the proper set up/body position and hand grip 3. demonstrate and explain proper spotting and safety techniques 4. explain and demonstrate the actual lifting technique 5. monitor and analyze clients as they lift and spot-critique and provide correction
functional training concepts
1. involves movement of multiple body parts and movement involves multiple planes 2. develop usable strength through muscular system coordination-train movement not just muscles 3. train athletes how to handle their own body weight in all planes of movement
what are the 3 cycles of periodization?
1. macrocyle 2. mesocycle 3. microcycle
program design variables
1. needs analysis 2. exercise selection 3. training frequency 4. exercise order 5. training load & reps 6. volume 7. rest
ways to decrease ACL injuries assessment
1. optimize mobility (hip mobility: hip flexion, hip extension, hip abduction, hip internal and external rotation) 2. learn how to land 3. work toward symmetry 4. enhance core stability 5. learn how to decelerate correctly
exercise order
1. power, other core, then assistance exercises 2. upper and lower body 3. push and pull exercises 4. super set 5. compound set 6. pre-exhaustion 7. circuit training 8. complex training
what are the periodization periods?
1. preparatory period 2. first transition period 3. competition period 4. second transition period
RAMP
1. raise 2. activate and mobilize 3. potentiation
speed
10 or 40 yd. sprint
max muscular strength
1RM bench, 1 RM bench pull, 1 RM back squat
anaerobic capcity
300 yd. shuffle,
505 agility test
Athlete sprints 10 m to first set of timing lights and sprints further 5 m to turning line where athlete turns and accelerates off line Can slow down after passing timing lights for second time Best of two trials recorded to hearts 0.1 sec
star excursion balance test
Athlete stands in the center of a grid with eight lines (120 cm) extending out at 45° increments. -Athlete maintains a single-leg stance facing in one direction while reaching with the contralateral leg as far as possible for each taped line, touching the farthest point possible, and then returning to the bilateral position. -Within a single trial, the athlete remains facing in the beginning direction and the stance leg remains the same, with the other leg doing all of the reaching. -The distance from the center of the star to the touch position is measured. -The starting direction and support leg are chosen randomly. -Three trials are performed for each condition and averaged. -15 seconds of rest is allowed between each of the reaches. -Trials are discarded if the athlete Does not touch the line Lifts stance foot from the center grid Loses balance Does not maintain start and return positions for 1 full second -Athletes should be given a minimum of four practice trials before being tested.
sequence of testing
Nonfatiguing tests Agility tests Maximum power and strength tests Sprint tests Local muscular endurance tests Fatiguing anaerobic capacity tests Aerobic capacity tests
agility
T-test, hexagon test, pro agility test
example of pace/tempo training
WEEK 1: 5x3min at tempo pace -60 second easy job in between each one WEEK 2: 5x4min at tempo pace 60 sec easy jog recovery WEEK 3: 4x5 min at tempo pace 90 second easy jog recovery
developing an athletic profile
a group of test results related to sport-specific abilities that are important for quality performance in a sport or sport positions
standard deviation
a measure of the variability of a set of scores about the mean (bell curve shape)
cross training
a mode of training that can be used to maintain general conditioning in athletes during periods of reduced training due to injury or during recovery from a training cycle
test
a procedure for assessing ability in a particular endeavor
post test
a test administered after completion of a training period
pretest
a test administered before training begins
field test
a test used to assess ability that is performed away from the lab
local muscular endurance
abdominal plank, abdominal partial curl up test and push-up tests, YMCA bench test
discriminant validity
ability of a test to distinguish between two different constructs--avoiding unnecessary time, energy, resources administering tests that correlate very highly with each other
endurance
ability of muscle to exert repeated force against resistance or to sustain muscular contraction
fast twitch
ability to generate rapid, and powerful muscle actions. involved in activities such as a volleyball spike, a tennis serve or a weight training workout
strength
ability to produce or generate one max force against resistance
autogenic inhibition
active contraction of a muscle immediately before a passive stretch
test retest reliability
administer same test twice to same group of athletes to determine this
percentile rank
an individual's percentile rank is the percentage of test takers scoring below that individuals
face validity
appearance to athletes and casual observers that the test measures what it is purported to measure
content validity
assessment by experts that the athletic test includes all component abilities (ex: jumping ability, running ability, muscular strength) needed for that sport
mean
average of scores, most commonly used measure of central tendency
balance and stability
balance error scoring system
interrater reliability
degree to which different raters agree in their test result over time
heart rate reserve
difference between maximum heart rate and resting heart rate
structural exercises
emphasize loading the spine directly or indirectly
predictive validity
extent to which the test score corresponds with future performance (comparing a test score with some measure of success in the sport itself)
convergent validity
high positive correlation between results of the test being assesses and those of recognized measure (gold standard)
fast twitch-type IIa
intermediate fibers, higher oxidative capacity more slowly than type
tapering
involves the systematic reduction of training duration and intensity, combined with an increased emphasis on technique work and nutritional intervention
example of fartlek training
jog 60 seconds, hard run 30 seconds, jog 30 seconds, all out sprint 10 seconds, repeat 20 to 30 min
intrasubject variability
lack of consistent performance by the person being tested
intrarater variability
lack of consistent scores by a given tester--failure to follow same protocol for each test administered
VO2max
max amount of oxygen utilized during max exercise
What does Heart Rate Reserve and VO2Reserve technically refer to?
most accurate means of regulating intensity using this method is to determine the specific heart rate associated with the desired percentage of VO2max or the heart rate associated with the lactate threshold
what are the five components of fitness?
muscular strength, muscular endurance, flexibility/mobility, cardiovascular endurance, body composition
detraining
occurs when an athlete reduces the training duration or intensity or stops training altogether due to a break in the training program, injury, or illness
formative evaluation
periodic reevaluation based on midtests administered during the training, usually at regular intervals
compliment sandwich
positive statement, correction, encouragement
evaluation
process of analyzing test results for purpose of making decisions
measurement
process of collecting test data
fast twitch-type IIx
produce the most force, but very inefficient, heavy reliance on anaerobic metabolism
body composition
refers to the relative proportions by weight of fat and lean tissue
eccentric strength
required to develop the ability to effectively absorb load required during the braking phase of change of direction and agility -drop landing
concentric explosive strength
required to effectively reaccelerate after the braking phase or maintain strong position through the transition phase of change and direction and agility -box jumps
multidirectional strength
required to hold body position strongly during multitude of movement demands
example of interval training
running interval 800s at 4 min pace, then recovery time would be 3 min
anthropometry
science of measurement applied to the human body, generally includes measurements of height, weight, and selected body girths
muscle spindles
sensory receptors within the belly of a muscle -primarily detect quick change in length of this muscle causing muscle to contract -muscle spindles=stretch reflex -static stretching does not stimulate muscle spindles
Margaria-Kalamen Test
stair test used to evaluate anaerobic peak power
selection and training of testers
test administrators should be well trained and should have a thorough understanding of all testing procedures and protocols
elasticity
the ability to return to original resting length after a passive stretch
cardiac output
the amount of blood pumped by the heart in liters per minute and is determined by the quantity of blood ejected with each beat and the heart's rate of pumping
external cue
the athlete focuses on affecting something in his/her environment. more focused on outcome of their movement
internal cue
the athlete focuses on his/her body parts and how they move
validity
the degree to which a test measures what it is supposed to measure
alarm phase training
the initial phase of training, when stimulus is first recognized and performance generally decreases in response of fatique
median
the middlemost score when a set of scores is arranged in order of magnitude
mode
the score that occurs with the greatest frequency, if two or more scores are tied for greatest frequency then all of the similar scores are modes
resistance phase of training
the second phase, in which adaptation occurs and the system is returned to baseline or, in most instances, elevated above baseline
plasticity
the tendency to assume a new an greater length after a passive stretch
foam rolling
this can stimulate muscle tension, thus causing the GTO to relax the muscle
assistance exercises
usually recruit smaller muscle areas, involve only one primary joint, and are considered less important to improving sport performance
max muscular power
vertical jump, margaria-kalamen test, 1 RM power clean
testing batteries
when time is limited, and the group of athletes is large, duplicate test setups may be employed to make efficient use of testing time
aerobic capacity
yo-yo intermittent recovery test, 12 min run
