KNS 440 Strength and Conditioning Midterm Review

Bilateral Deficit

(weakest/less trained athletes) - asymmetries in force production between unilateral and bilateral movements

Non-Temperature Related Effects

- Increase blood flow to muscles *Happens because of dilated blood vessels * The body needs to transport waste and out of the muscle and transport oxygen and nutrients in - Elevation of baseline oxygen consumption * Respiration rate increase - Postactivation potentiation * Increase activation of muscle utilized in the activity

Temperature Related Effects

- Increased muscle temperature - Increase core temperature - Enhanced neural function * Heat stimulates motor neurons - Disruption of transient connective tissue bond

Positive Effects of Warm Up

-Faster muscle contraction and relaxation of both agonist and antagonist muscles -Improvements in the rate of force development and reaction time -Improvements in muscle strength and power -Lowered viscous resistance in muscles and joints -Improved oxygen delivery due to the Bohr effect, whereby higher temperatures facilitate oxygen release from hemoglobin and myoglobin -Increased blood flow to active muscles -Enhanced metabolic reactions -An increased psychological preparedness for performance.

Maximum Muscular Strength

1 RM bench, squat, deadlift, etc Low speed strength test

Oxidative Aerobic System

-Primary source of ATP at rest and during low intensity activities -Uses primarily carbohydrates and fats as substrates -Activities lasting more than 180 seconds -Most utilized energy system

Developing an Athlete Profile Through Testing

-Select tests that will measure specific parameters most closely related to the characteristics of the sport or sports in question -Choose valid and reliable tests to measure these parameters, and arrange the testing battery in an appropriate order with sufficient rest between tests to promote test reliability. -Administer the test battery to as many athletes as possible -Compare to normative data where appropriate. Develop own norms when standardized procedures are used. -Conduct repeat testing (e.g., before and after training programs) and use the results to present a visual profile with figures -Identify the strengths and weaknesses of the athletes and design the training program with these in mind.

Reasons For Testing

Assess athletic talent: -Testing helps athletes and coaches assess talent and physical abilities, along with areas in need of improvement. -Allows coaches to set specific goals for individual athletes that help to accomplish group or team objectives -Provides a way to determine if a candidate has the needed basic physical abilities that, in combination with technique training and practice, can produce a competitive player

Aerobic Capacity

1.5 mile run 12 minute run test Yo-Yo intermittent recovery test (Beep test)

Synovial Joint

A fully moveable joint in which the synovial (joint) cavity is present between the two articulating bones Example - knees and elbows

Components of Warm Up

A general warm-up period may consist of 5 to 10 minutes of slow activity such as jogging or skipping. A specific warm-up period incorporates movements similar to the movements of the athlete's sport. The whole warm-up typically lasts between 10 and 20 minutes.

Lever in the Body

A lever is a rigid or semirigid body that, when subjected to a force whose line of action does not pass through its pivot point, exerts force on any object impeding its tendency to rotate

Stability

A measure of the ability to return to a desired position following a disturbance to the system

Motor Unit

A motor neuron and all of the muscle fibers it innervates -There are typically several hundred muscle fibers in a single motor unit -Motor units are composed of muscle fibers with specific morphological and physiological characteristics that determine their functional capacity -The force output of a muscle can be varied through change in the frequency of activation of individual motor units or change in the number of activated motor units

Concentric Muscle Action

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

Isometric Muscle Action

A muscle action in which the muscle length does not change -Contractile force is equal to resistive force -The forces generated with the muscle and acting to shorten it are equal to the external forces acting at its tendons to stretch it

Synergist

A muscle that assists indirectly in a movement

Antagonist

A muscle that can slow down or stop the movement

Test

A procedure for assessing ability in a particular endeavor

Movements in the Frontal Plane

Abduction, adduction, lateral flexion, radial deviation, ulnar deviation, elevation, depression, eversion, inversion

Local Muscular Endurance

Ability of certain muscles or muscle groups to perform repeated contractions against a submaximal resistance Examples - Partial curl up, push up, bench press test

Adenosine Triphosphate (ATP)

Allows the transfer of energy from exergonic to endergonic reaction

Skeletal System

Composed of 206 bones in the adult body Provides leverage, support, and protection Pulled on by muscles to allow the body to push or pull against external objects

Central Nervous System

Comprised of the brain and spinal cord Purpose -Brain sends signals. -Those signals travel through the spine and to the motor units and the muscle fibers it innervates -We want to bridge some of the neural connections between the brain and the rest of the body to improve motor function and maximize motor recruitment to improve strength and power -Proprioceptors specialized sensory receptors that provide the central nervous system with information *Maintain muscle tone *Perform complex coordinated movement

Fibrous Joint

Connect bones without allowing any movement (like sutures) Example - skull

Cartilaginous Joint

Cartilaginous joints are joints in which the bones are attached by cartilage. These joints allow for only a little movment, such as in the spine or ribs.

General Warm-Up

General Warm up- Consists of 5-10 minutes of aerobic activity prior to activities performed during a training session • Jogging/Walking • Elliptical • Bike • Rower

Exergonic Reactions

Energy releasing reactions that are gradually catabolic

Environmental Factors Affecting Tests

Heat Humidity Cold Weather Conditions Altitude

Transverse Plane

Horizontal division of the body into upper and lower portions

Type IIx Fibers

Fast-twitch fibers Fast-glycolytic fibers -fast twitch, rapid force development, high anaerobic power, fast to fatigue (volleyball, football, and basketball)

Anaerobic Capacity

Maximal rate of energy production by the combined phosphagen and anaerobic glycolytic energy systems for moderate-duration activities Examples - 300 yard shuttle

Purpose of Functional Assessment

Measuring tool to assess whether a person's overall movement is optimal, acceptable, or dysfunctional

Functional Assessments

Measuring tool to assess whether a person's overall movement is optimal, acceptable, or dysfunctional Mobility, stability, in conjunction with forces developed by the muscle through one or more joints

Testing Considerations

Metabolic energy system specificity -Consider the energy demands (phosphagen, glycolytic, and oxidative) of the sport when choosing or designing tests Biomechanical movement pattern specificity -The more similar the test is to an important movement in the sport, the better Experience and training status -Consider the athletes ability to perform the technique -Consider the athletes level of strength and endurance training Age and sex -Both may affect athletes experience, interest, and ability

Sequence of Test Administration

Non-fatiguing tests Functional assessments Balance tests Flexibility tests THEN Agility tests** Sprint tests** Max power and strength tests** Local muscular endurance tests Fatiguing anaerobic capacity tests Aerobic capacity tests *Depends on the testing types associated with these categories

Unilateral Training

Often used to reduce bilateral asymmetries or as a rehabilitation tool

Local Muscular Endurance

Partial curl up - timed Push up - timed Bench press (repetition max)

Axial Skeleton

Portion of the skeletal system that consists of the skull, rib cage, and vertebral column

Maximum Muscular Power

Power cleans, snatch, Olympic movement Vertical jump, broad jump High speed strength test

Type I Fibers

Slow-twitch fibers Slow-oxidative fibers -slow twitch, fatigue resistant, slow force development, high capacity for aerobic energy supply and aerobic power (cross country)

Movement in the Longitudinal Axis

Rotation

Proprioceptors

Sensory receptors, located in the muscles and joints, that provide information about body position and movement.

Hook Grip

Similar to the pronated grip except that the thumb is positioned under the index and middle fingers

Type IIa Fibers

Intermediate fibers Fast-oxidative glycolytic fibers -fast twitch, rapid force development, high anaerobic power slower to fatigue than type iix, higher capacity for aerobic oxidative energy supply than iix (soccer, boxing)

Ground Based Movement Benefits

Involve a degree of instability that allows for simultaneous development of all links of the kinetic chain, offering a much better training stimulus for the development of core stability and the enhancement of athletic performance than do instability device based exercises

Open Grip

Thumb does not wrap around the bar (not recommended)

Test Administration

To achieve accurate test results, tests must be administered safely, correctly, and in an organized manner. -Strength/Conditioning professionals should ensure the health and safety of athletes -Testers should be carefully selected and trained -Tests should be well organized and administered efficiently -Athletes should be properly prepared and instructed

Alternated Grip

Uses one hand in a pronated grip and the other in a supinated grip

Eccentric Muscle Action

When a muscle increases in length and develops tension -Contractile force is less than resistive force

Specific Warm-Up

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

Balance

The ability to maintain static and dynamic equilibrium or the ability to maintain the body's center of gravity over its base of support Examples - Start Excursion Balance Test

Agility

The ability to stop, start, and change direction of the whole body rapidly Consists of two components: Speed in changing direction and cognitive factors Examples -T-test, Pro-Agility, L-Drill (3 cone drill)

Aerobic Capacity (Aerobic Power)

The maximum rate at which an athlete can produce energy through oxidation of energy sources (carbohydrates, fats, and proteins) and is usually expressed as a volume of oxygen consumed per kilogram of body weight per minute Examples - 1.5 mile run, 12 minute run test, YO-YO intermittent recovery test

Biomechanics

The mechanisms through which components interact to create movement

Evaluation

The process of analyzing test results for the purpose of making decisions

Measurement

The process of collecting test data

Work

The product of force exerted on an object and the distance the object moves in the direction Work = force x displacement

Flexibility

The range of motion about a body joint Examples - Sit and Reach, Active straight leg raise

Mechanical Advantage

The ratio of the moment arm through which an applied force acts to that through which a resistive force acts -Greater than 1.0 means a person can apply less (muscle) force than the resistive force to produce an equal amount of torque -Muscular force is greater than resistive force -Less than 1.0 means a person must apply a greater muscle force than the amount of resistive force present

Accommodating Resistance Training

(Semi-Isokinetic Resistance) -Allows for speed of movement or isokinetic resistance to be controlled throughout the range of motion. -May also be called semi-isokinetic resistance -Allows for the speed of movement or the isokinetic resistance to be controlled throughout the full ROM -May not provide adequate training stimulus when compared to traditional resistance methods

Movements in the Sagittal Plane

Flexion, extension, hyperextension, dorsiflexion, plantar flexion

Speed

Movement distance per unit of time and is typically quantified as the time taken to cover a fixed distance Examples - Linear sprint test (10, 20, 30, 40, 60 yd, etc)

Uniaxial

Movement in one plane Example - elbow

Multiaxial

Movement in or around all three planes Greatest range of motion Example - ball and socket

Biaxial

Movement in two planes Example - ribs and wrist

First Class Lever

Muscle force and resistive force act on opposite sides of the fulcrum

Power

Outside the specific real, power is loosely defined as explosive strength. Power = Work/Time

Endergonic Reactions

Require energy and include anabolic processes and the contraction of muscle

Types of Synovial Joints

Uniaxial Biaxial Multiaxial

Strength

The capacity to exert force on an object at any given speed

Acceleration

The change in velocity per unit of time. This is associated with resistive force

Bioenergetics

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

RAMP Protocol

- Raise: Elevate body temperature, heart rate, respiration rate, blood flow, and joint fluid viscosity via low intensity activities that simulate the movement patterns of the upcoming activity. - Activate and Mobilize: Actively move through a range of motion. - Potentiate: Perform sport-specific activities that progress in intensity until the athlete is performing at the intensity required for the subsequent competition or training session.

Variable Resistance Training

-Allow for the resistance to be varied across the range of motion achieved during the activity -Attempts to alter resistance so the muscle maximizes force throughout the full ROM -Usually involves the use of chains or resistance bands

How can athletes improve force production?

-Incorporate phases of training that use heavier loads in order to optimize neural recruitment. -Increase the cross-sectional area of muscles involved in the desired activity. -Perform multi-muscle, multi-joint exercises that can be done with more explosive actions to optimize fast-twitch muscle recruitment.

ATP Stores

-The body does not store enough ATP for exercise -Some ATP is needed for basic cellular function -The phosphagen system uses the creatine kinase

Glycolysis

-The breakdown of carbohydrates - either glycogen stored in the muscle or glucose delivered in the blood - to resynthesize ATP -Fast Glycolysis 10-120 seconds (most active in 10-30 seconds) -Slow Glycolysis 120-180 seconds

Constant Resistance Training

-Traditional resistance training; free weights; resistance stays constant through the full range of motion of the exercise -The most common method of applying resistance, represented by traditional methods such as free weights -The external load remains constant throughout full ROM and better represents real life activities.

Skeletal Musculature

A system of muscles enables the skeleton to move Origin - proximal (toward the center of the body) attachment. Insertion - distal (away from the center of the body) attachment.

Posttest

A test administered after the training period to determine the success of the training program in achieving the training objectives

Midtest

A test administered one or more times during the training period to assess progress and modify the program as needed to maximize benefit

Field Test

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

Appendicular Skeleton

Bones of the limbs and limb girdles that are attached to the axial skeleton

Sagittal Plane

Divides body into left and right

Frontal Plane

Divides the body into front and back portions.

Phosphagen System

Provides ATP primarily for short term, high intensity activities and is active at the start of all exercise regardless of intensity -Activities lasting 0-10 seconds

Myofascial Release Study

Purpose of the Study? Measure joint ROM of the knee joint Measure muscle activation Measure Muscle Force Measure Rate of Force Development Results of the study? No difference seen in control group and foam roll group in muscle activation or rate of force development Subjects ROM significantly increased 2-10 minutes and 10 to 8 degrees Practical Applications? Resistance Training Activities that require muscle activation and producing muscle force

Anaerobic/Maximum Muscular Power (High-Speed Strength)

Related to the ability of muscle tissue to exert high force while contracting at a high speed -Very short in duration -Performed at a maximal movement speed -Produce very high power outputs Examples - Power clean, Snatch, Olympic movement

Maximum Muscular Strength (Low-Speed Strength)

Related to the force a muscle or muscle group can exert in one maximal effort while maintaining proper form, and can be quantified by the maximum weight that can be lifted once (1 rep Max) Examples - 1 RM deadlift, squat, bench

Catabolism

The breakdown of large molecules into smaller molecules, associated with the release of energy

Neutral Grip

The knuckles point laterally—as in a handshake.

Third Class Lever

The muscle force and resistive force act on the same side of fulcrum -Muscle force acting through a moment arm shorter than that through which the resistive force acts -Muscle force has to be greater than the resistive force to produce torque equal to that produced by the resistive force

Second Class Lever

The muscle force and resistive force act on the same side of the fulcrum -The muscle force acting through a moment arm longer than that through which the resistive force acts -The required muscle force is smaller than the resistive force

Agonist

The muscle most directly involved in bringing about a movement; also called the prime mover

Pronated Grip

The palms are down and the knuckles are up; also called the overhand grip.

Supinated Grip

The palms are up and the knuckles are down; also known as the underhand grip.

Machine Benefits

The stability provided by the machine may result in a better ability to target specific muscle groups

Anabolism

The synthesis of larger molecules from smaller molecules, can be accomplished using the energy released from catabolic reactions

Metabolism

The total of all the catabolic or exergonic and anabolic or endergonic reactions in a biological system