Test #3 - Ex. test. & prescr.

Plyometrics

"...Quick, powerful movement using a prestretch, or counter movement..." ACSM chapter 18 Measurable increases. Plio- Metrics- Fred Wilt 1975, his term. Learned this technique from Eastern European coaching and USSR.

What ACSM says about studies and prescription methods:

"There are no studies available comparing all exercise intensity prescription methods simultaneously."

Does Plyometric training improve vertical jump height? A meta analysis By Goran Markovic

"This is the first meta-analysis review of the studies on plyometric training (PT) that provides precise estimates of the magnitude of effects of PT on different types of vertical jumps. We demonstrate that PT provides both statistically significant and practically relevant improvement in vertical jump height with the mean effect ranging from 4.7% (squat jump (SJ) and drop jump (DJ), over 7.5% (countermovement jump (CMJ)). 20"-21.5" Our results also suggest that the effects of PT are likely to be higher in slow stretch-shortening cycle (SSC) vertical jumps (CMJ and CMJA) rather than in either concentric (SJ) or fast SSC jumps (DJ)."

Exercises on exam

* = there's a video with the purchase of the book. Know how to do the exercises and how to describe/instruct them to someone. Know the terms like: flexion, extension, pectorals major muscles. We do not need to describe spotting. Know: type of grip, feet position, where eyes are looking, when to breathe.

Safety Considerations

***Technique, Strength, Balance. Strength=Squat 1.5x mass (previously required) Depth jumping The recommended height for depth jumps ranges from 16 to 42 inches (41 to 107 cm), with 30 to 32 inches (76 to 81 cm) being the norm. Depth jumps for athletes who weigh over 220 pounds (100 kg) should be 18 inches (46 cm) or less.

Dynamic stretch

***uses sports-generic and sports-specific movements to prepare for activity -Carry out 5 to 10 repetitions for each movement, either in place or over a given distance. -Progressively increase the ROM on each repetition. -Increase the speed of motion on subsequent sets where appropriate. -Actively control muscular actions as you move through the ROM.

Effects of tapering on performance a meta-analysis

*2 weeks of training with volume reduced by 41-60% without changing intensity or frequency. The optimal strategy to optimize performance is a tapering intervention of 2-wk duration, where training volume is exponentially reduced by 41-60% without any modification of either training intensity or frequency.

When should an athlete stretch?

--> Following practice and competition - Postpractice stretching facilitates ROM improvements because of increased muscle temperature. - Stretching should be performed within 5 to 10 minutes after practice. - Postpractice stretching might also decrease muscle soreness --> As a separate session - If increased levels of flexibility are required, additional stretching sessions may be needed. - In this case, stretching should be preceded by a thorough warm-up - This type of session can be useful as a recovery session

Proprioceptive neuromuscular facilitation (PNF) stretch

--> Hold-relax -Passive prestretch (10 seconds) -Isometric hold (6 seconds) -Passive stretch (30 seconds) Partner and subject leg and hand positions for PNF hamstring stretch Passive prestretch of hamstrings during hold-relax PNF hamstring stretch Isometric action during hold-relax PNF hamstring stretch Increased ROM during passive stretch of hold-relax PNF hamstring stretch --> Contract-relax -Passive prestretch (10 seconds) -Concentric muscle action through full ROM -Passive stretch (30 seconds) Concentric action of hip extensors during contract-relax PNF stretch Increased ROM during passive stretch of contract-relax PNF stretch --> Hold-relax with agonist contraction During third phase (passive stretch), concentric action of the agonist is used to increase the stretch force. Passive prestretch during hold-relax with agonist contraction PNF hamstring stretch Isometric action of hamstrings during hold-relax with agonist contraction PNF hamstring stretch Concentric contraction of quadriceps during hold-relax with agonist contraction PNF hamstring stretch, creating increased ROM during passive stretch --> Common PNF stretches with a partner -Calves and ankles -Chest -Groin -Hamstrings and hip extensors -Quadriceps and hip flexors -Shoulders PNF shoulder example : https://www.youtube.com/watch?v=0SvjQgunBqw

Step 6: Volume

--> Multiple versus single sets -Single-set training may be appropriate for untrained individuals or during the first several months of training. -But many studies indicate that higher volumes are necessary to promote further gains in strength, especially for intermediate and advanced resistance-trained athletes. -->Training status. - It is appropriate for an athlete to perform only one or two sets as a beginner and to add sets as he or she becomes better trained. --> Primary resistance training goal. - Training volume is directly based on the resistance training goal.

Proprioceptors and stretching

--> Stretch reflex -A stretch reflex occurs when muscle spindles are stimulated during a rapid stretching movement. -This should be avoided during stretching, as it will limit motion. -Caused by stimulation of muscle spindles (which we don't want bc it creates a reflexive contraction when we bounce while stretching) --> Autogenic inhibition and reciprocal inhibition -Autogenic inhibition is accomplished via active contraction before a passive stretch of the same muscle... GTO. -Reciprocal inhibition is accomplished by contracting the muscle opposing the muscle that is being passively stretched. -Both result from stimulation of Golgi tendon organs, which cause reflexive muscle relaxation.

Step 5: Training Load and Repetitions

-->Terminology used to quantify and qualify mechanical work. - Mechanical work = force × displacement. - Volume-load is a practical measure for the quantity of work performed in resistance training. - Volume-load = weight units × repetitions. - Arrangement of repetitions and sets affects the intensity value, a measure of the quality of work performed. --> Relationship between load and repetitions. - The heavier the load, the lower the number of repetitions that can be performed. - Load is commonly characterized as a percentage of a 1-repetition maximum (1RM) or as a repetition maximum (RM). --> 1RM and multiple-RM testing options - Testing the 1RM 1RM testing requires adequate training status (intermediate or advanced) and experience with the exercises being tested. - Estimate a 1RM using a table - Estimate a 1RM using prediction equations...Equations are available to predict the 1RM from multiple-RM loads...They are most accurate when based on low (≤10) multiple-RM testing (heavy loads). --> Assigning load and repetitions based on the training goal. - Once decided on, the training goal can be applied to determine specific load and repetition assignments via the RM continuum, a percentage of the 1RM, or the results of multiple-RM testing. -->Assigning load and repetitions based on the training goal. - Repetition maximum continuum. *Use relatively heavy loads if the goal is strength or power. *Use moderate loads for hypertrophy. *Use light loads for muscular endurance. *A certain RM emphasizes a certain outcome (indicated by the larger font sizes), but training benefits are blended at any given RM.

how much PA should adults get

-150 min/wk -Strength training/muscle strengthening 2 days/week.

how much PA should children get

-60 minutes per day/420 minutes per week. Moderate intensity. -Muscle strengthening: 3 days/week -Also, bone strengthening (running, jumping, exercises that place stress on the bones. Bones develop more bone mineral density.) -Some vigorous-intensity aerobic activity 3 days/week.

decrease of 1 MET is equivalent to...

-7 cm decrease in waist circumference. -5 mm Hg decrease in systolic BP. -1 mmol decrease in plasma glucose.

Exercise Order: Supersets and compound sets (#4)

-A superset involves two sequentially performed exercises that stress two opposing muscles or muscle areas (i.e., an agonist and its antagonist). -A compound set involves sequentially performing two different exercises for the same muscle group.

Frequency, duration, and intensity of stretching

-Acute effects of stretching on ROM are transient. -For longer-lasting effects, a stretching program is required. -Two sessions per week for a minimum of 5 weeks. -Stretches should be held at a position of mild discomfort for 15 to 30 seconds.

Needs Analysis: Needs analysis is a two-stage process that includes

-An evaluation of the requirements and characteristics of the sport -An assessment of the athlete

Exercise Selection: Exercise type (#2)

-Core exercises •Recruit one or more large muscle areas; involves 2 or more joints •Receive priority because of their direct application to the sport -Assistance exercises •Recruit smaller muscle areas; involves only 1 joint •Considered less important to improving sport performance -Structural exercises •Emphasize loading the spine directly or indirectly -Power exercises •Structural exercises that are performed very quickly or explosively

Exercise Selection: Exercise technique experience (#3)

-Do not assume that an athlete will perform an exercise correctly. -If there is any doubt, have the athlete demonstrate the exercise, and provide instruction as needed.

Mechanical Model of Plyometric Exercise

-Elastic energy in the musculotendinous components is increased with a rapid stretch and then stored -If a concentric muscle action follows immediately, the stored energy is released, increasing the total force production

Flexibility

-Flexibility is a measure of range of motion (ROM) and has static and dynamic components.. -Static flexibility is the range of possible movement about a joint and its surrounding muscles during a passive movement. -Dynamic flexibility is the available ROM during active movements; it requires voluntary muscular actions.

Static stretch

-Get into a position that facilitates relaxation. -Move to the point in the ROM where you experience a sensation of mild discomfort. If performing partner-assisted PNF stretching, communicate clearly with your partner. -Hold stretches for 15 to 30 seconds. -Repeat unilateral stretches on both sides. Move to end of ROM, feel mild discomfort, hold for 15-30 seconds. Relax, then repeat.

Factors affecting flexibility

-Joint structure -Age and sex -Muscle and connective tissue --> Elasticity and plasticity of connective tissues affect ROM. --Stretch tolerance --> The ability of an athlete to tolerate the discomfort of stretching. -Neural control --> Range of motion is controlled by the CNS and PNS. -Resistance training -Muscle bulk -Activity level

Needs Analysis: Evaluation of the sport

-Movement analysis: body and limb movement patterns and muscular involvement -Physiological analysis: strength, power, hypertrophy, and muscular endurance priorities -Injury analysis: common sites for joint and muscle injury and causative factors

Exercise Selection: Movement analysis of the sport

-Muscle balance •Agonist: The muscle or muscle group actively causing the movement •Antagonist: The sometimes passive muscle or muscle group located on the opposite side of the limb -Exercises to promote recovery •Do not involve high muscular stress or high stress on the nervous system •Promote movement and restoration

Exercise Order: Upper and lower body exercises (alternated) (#2)

-One method of providing the opportunity for athletes to recover more fully between exercises is to alternate upper body exercises with lower body exercises. -If the exercises are performed with minimal rest periods, this method is also referred to as circuit training.

Exercise Order: Power, other core, then assistance exercises (#1)

-Power exercises (such as the snatch, hang clean, power clean, and push jerk) should be performedfirst in a training session -Followed by other nonpower core exercises -Then assistance exercises

Exercise Selection: Available training time per session (#5)

-Prioritize time-efficient exercises when time is limited.

Older adult PA

-Same as adult, just add multicomponent work which includes balance training. As part of their weekly physical activity, older adults should do multicomponent physical activity that includes balance training as well as aerobic and muscle-strengthening activities. balance training is the difference between the adults and older adults. Does not include flexibility.

Exercise Selection: Movement analysis of the sport (#1)

-Sport-specific exercises •The more similar the training activity is to the actual sport movement, the greater the likelihood that there will be a positive transfer to that sport. •This concept is called training specificity or specific adaptation to imposed demands (SAID).

Types of Stretching

-Static stretch -Ballistic stretch -Dynamic stretch -Proprioceptive Neuromuscular Facilitation (PNF)

Exercise Selection: Choosing exercises for a resistance training program requires knowing

-The movement and muscular requirements of the sport -An athlete's exercise technique experience -Equipment available -The amount of training time available

Step 7: Rest Periods

-The time dedicated to recovery between sets and exercises is called the rest period or interset rest. -The length of the rest period between sets and exercises is highly dependent on: ***the goal of training ***the relative load lifted ***the athlete's training status.

Needs Analysis: Assessment of the athlete

-Training status •Type of training program •Length of recent regular participation in and level of intensity involved in previous training programs -Degree of exercise technique experience -Physical testing and evaluation •Tests should relate to the athlete's sport. •Use the results of the movement analysis to select tests. •After testing, compare results with normative or descriptive data to determine the athlete's strengths and weaknesses. -Primary resistance training goal (strength, power, hypertrophy, or muscular endurance)

Ballistic stretch

-Uses a bouncing-type movement in which the end position is not held -Triggers stretch reflex and does not allow muscles to relax

What are the benefts of HIIT? HIIT training has been shown to improve:

-aerobic and anaerobic fitness -blood pressure -cardiovascular health -insulin sensitivity (which helps the exercisingmuscles more readily use glucose for fuel to make energy) -cholesterol - lower abdominal fat and body weight, while maintaining muscle mass.

Individual variability

-clients will respond differently to the same program -there is no one program you can hand to all clients in any given category

Lower Body Plyometric Drills (easy to difficult)

-jumps in place -standing jumps -multiple hops and jumps -bounds (exaggerated run) -box drills -depth jumps

Key Terms

-load: Most simplistically refers to the amount of weight assigned to an exercise set; often characterized as the most critical aspect of a resistance training program. -1-repetition maximum (1RM): Greatest amount of weight that can be lifted with proper technique for only one repetition.

Frequency, Intensity, Volume

1 - 3/weeks -Points of contact, speed, height, body mass -80 - 100 Beginner -100 - 120 Intermediate -120 - 140 Advanced

Cycles

1. Macrocycle - several months to a year. Some refer to this as an annual plan. 2. Mesocycle - 2 to 6 weeks. 3. Microcycle - several days to 2 weeks.

McGill Big 3 Core Exercises recommended *** ON EXAM

1. McGill Curl-Up 2. Bird Dog. 3. Side Bridge. 4. 'Stir the pot' plank.

THR 22 yrs old (aiming for intensity of 30% of VO2R or HRR)

108.1 bpm= [(192.2 - 72)*(30%)] + 72

How much should you increase weight after 2 for 2 rule?

2.5-10% increase

MET: what is moderate?

3.0-5.9 METs

Sit-ups

3300 Newtons (N). Should not exceed this compression force. A traditional sit up imposes approximately 3300 N (~730 lbs) of compression on the spine. This is why we don't want to do traditional sit-ups.

2 for 2 rule

A conservative method that can be used to increase an athlete's training loads; if the athlete can perform two or more repetitions over his or her assigned repetition goal in the last set in two consecutive workouts for a given exercise, weight should be added to that exercise for the next training session.

Set

A group of repetitions sequentially performed before the athlete stops to rest.

Talk test

A method for measuring exercise intensity using observation of respiration effort and the ability to talk while exercising.

Strength Gains: Block Vs Dup Weight-Training Among Track and Field Athletes.

ABSTRACT ..."Although performance trends favored the block group for strength and rate of force development, no statistically significant differences were found between the two training groups."

Non-Linear Periodization

Also known as undulating periodization Varies the intensity and volume involves within week or microcycle vacillations in the assigned training load and volume. Involves "large daily (i.e., within the microcycle) fluctuations in the load and volume ..."

Exercise Order: "Push" and "pull" exercises (alternated) (#3)

Another method of improving recovery and recruitment between exercises is to alternate pushing exercises (bench press, shoulder press, and triceps extension) with pulling exercises (lat pulldown, bent-over row, biceps curl).

Matveyev's Model of Periodization

Appropriate for Novices Volume starts higher and slowly decreases as athlete becomes more conditioned, intensity begins lower and gradually increases Technique starts off the lowest , intensity starts off low and increases to peak at competition while volume is low

Exercise Selection: Availability of resistance training equipment (#4)

Availability of equipment.

Periods of periodization

BOMPA- 1. Anatomical adaptation 2. Hypertrophy 3. Maximum strength 4. Conversion 5. Competition STONE, O'BRYANT, GARHAMMER- 1. Preparatory- 2. Hypertrophy/strength endurance or basic strength phases. 3. 1st transition-strength/power phase. 4. Competitive-"peaking". 5. recovery

Doing core stabilizing exercises

Breathing and engaging the four muscles that stabilize the core, while performing other athletic abilities. Subtle curvature of low back. No tilting of the pelvis.

Ages

Children: 6 to <18 yrs. Adults: 18 to <65 yrs. Older adults: 65+ yrs.

Components of a warm-up

Components: 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.

Shirley Sahrmann

Created exercises including core stabilization to move someone from one class to the next. Isometric exercises.

Core Stabilization muscles

Diaphragm on top, Pelvic floor on bottom, Multifidus in the back, Transverse abdomens on the sides in front.

Periodization

Division of a training program into smaller, progressive stages. "is a theoretical and practical construct that allows for the systematic, sequential, and integrative programming of training interventions into mutually dependent periods of time in order to induce specific physiological adaptations that underpin performance outcomes." p. 584

Super-mans

Extensor exercise that imposes high spine compression load of 4,000-6,000 N.

Cardiorespiratory Exercise Prescription

FITT-VP

After 3 weeks

Fat free mass changed. reduced by 6.6 lbs. SV was 79 mL per beat and changed by 19 beats per minute. (reduced by 25%) Inactivity has a big impact, quickly.

FITT-VP

Frequency Intensity Time (duration) Type (mode) Volume Progression

Effect of aerobic training on VO2 max

Greater intensity = greater response in improving VO2max

Overtraining phase

If stressors are too high, performance can be further suppressed and overtraining syndrome can result.

Neurophysiological model

Involves potentiation of the concentric muscle action by use of the stretch reflex.

Model for a national-class sprinter in swimming (bi-cycle)

Jan-Feb: Competitive I (comp. I) 1/2 April-1/2 July: Competitive II (comp. II)

Find Target Heart rate

KARVONEN (HRR): Target Heart Rate = [(HRmax - HRrest)*(% Intensity)] + HRrest Percent HR max: Target Heart Rate = HRmax * % Intensity

Diaphragm

Large, flat muscle at the bottom of the chest cavity that helps with breathing

HIIT Format types, duration, intensity, modality, relief duration

Long Intervals: Work duration: >2-3 min Work Intensity: >/= 95% VO2max Modality: Sport Specific Relief Duration: </= 2 min Short Intervals: Work Duration: >/= 15 sec Work Intensity: 100-120% VO2max (85-105% VIFT) Modality: Sport Specific Relief duration: >/= 4-5 min, < 15 sec, >/= 15 sec

Dr. Kraus's work to rest ratio

Long intervals: -Length of work: 2-5 minutes. -Length of rest/recovery: </= length of the work. -Work to rest/recovery: 1:1 or 1:<1 Short intervals: -Length of work: </= 45 seconds. -Length of rest/recovery: >/= length of the work. -Work to rest/recovery: 1:1 or 1:>1

Cardiorespiratory Exercise Prescription: INTENSITY

METs HR RPE VO2 or VO2R HRR/Karvonen Lactate/Vent. Threshold Talk Test

Neutral Spine

Maintain proper posture Provides stable base Helps prevent injuries

Classical Linear periodization

Mesocycle: Intensity 1 hypertrophy: Low 2 Strength: high 3 Power: high 4 Peaking: very high Characterized by the "gradual and progressive mesocycle increases in intensity over time."

Rabdomyolysis

Myoglobin in the blood. Can cause kidney failure.

For ExRx... % Maximum Determined by any Method is the same, isn't it?

NO! 75% of max HR is not the same as 75% of max VO2. 75% HR max is not equal to 75% effort. As exercise intensity increases, so does HR and oxygen consumption. The RATE at which the HR and VO2 increases is different.

Hill Model

Named after AV Hill. CC - contractile components. SEC - series elastic component. Before jumping, you load.

Supercompensation phase

New level of performance capacity that occurs in response to the adaptive response found in step 2

LOAD and EXPLODE, Stretch-shortening cycle

Phases: Eccentric, Amortization (the time in-between the other two phases, the load and explode), Concentric. The stretch-shortening cycle is the basis of plyometric exercise. A rapid eccentric muscle action stimulates the stretch reflex and storage of elastic energy, which increases the force produced during the subsequent concentric action.

bed rest

Placement of the patient in bed for therapeutic reasons for a prescribed period. simulation for outer space to see what it would do to HR.

Stabilizer pressure bio-feedback

Pump up the bag to just feel it on the small of your back, if the needle jumps then that means the pelvis is tilting and it should NOT be doing that.

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.

HIIT

Relatively intense but sub maximal efforts that elicit >/= 80% of HR max.

SIT

Sprint interval training (SIT). Efforts performed in an "all out" manner or at an intensity of >/= 100% of VO2 max.

VO2R

Target VO2 = [(VO2 max - VO2rest)*(% Intensity)] + VO2 rest

Strength

The ability of your muscles to exert a force.

Transverse Abdominis

The deepest muscle layer that stabilizes the trunk. Corset type muscle. Most important muscle for core stabilization.

Stimulus-fatigue-recovery-adaptation theory

The greater the overall magnitude of a workload, the more fatigue accumulates and the longer the delay before complete recovery so that adaptation can occur. "...these models allow for the manipulation of various training factors to modulate the athlete's overall fatigue levels, rate of recovery, and adaptive response to the training stimuli."

Alarm phase

The initial phase of training, when stimulus is first recognized and performance generally decreases in response to fatigue

The more quickly you move...

The less stored energy you lose, the greater the power of the movement.

Pelvic floor

The muscular base of the abdomen attached to the pelvis. Many muscles included in the pelvic floor muscles. Supports our innards.

Should static stretching be a part of Activate and Mobilize? (AM in RAMP)

The negative effects of static stretching on performance include: -Force production -Power performance -Running speed -Reaction/movement time -Strength endurance

Reversibility Principle

The physical benefits of exercise are lost through disuse or inactivity. Use it or lose it.

Risks with HITT

The risk of a cardiovascular event is low after both high and moderate intensity exercise.

Resistance phase

The second phase, in which adaptation occurs and the system is returned to baseline or, in most instances, elevated above baseline

Volume

The total amount of weight lifted in a training session.

Repetition-volume

The total number of repetitions performed during a workout session.

Volume-load

The total number of sets multi-plied by the number of repetitions per set, multiplied by the weight lifted per rep.

Warm up

Very important! ...a period of aerobic exercise, followed by stretching, and ending with a period of activity similar to the upcoming activity." Positive effects of performance, many benefits: -Faster muscle contraction and relaxation of both agonist and antagonist muscles -Improvements in rate of force development and reaction time -Improvements in muscle strength and power -Lowered viscous resistance in muscles -Increased blood flow to active muscles -Enhanced metabolic reactions -An increased psychological preparedness for performance

Karvonen formula results provide

a THR that most closely approximates HR @ that respective % of VO2MAX

PNF (proprioceptive neuromuscular facilitation)

a group of stretching procedures involving alternating contraction and relaxation of the muscles being stretched

Multifidus

extends and rotates vertebral column. Located along the spine. Supports lumbar spine.

The validity of an individualized exercise prescription is

highly dependent upon the quality of the data and equations utilized to generate that prescription.

Hypertrophy

increase in muscle size

interval walking...

is superior to energy matched continuous walking (and) may therefore be a good option when considering which type of training..should be offered in primary care.

HIIT training has...

more physiological benefits in patients with lifestyle-induced cardiometabolic disease.

Overload Principle

placing an extra physical demand on your body in order to improve your fitness level

Overall Goal for HIIT...

spend as much total time as possible above 90%, which essentially means the session will cause more total oxygen consumption.

Interval training elicits physiological adaptations that are...

superior to traditional training when total exercise "dose" is matched.

Muscular Endurance

the ability of the muscles to perform physical tasks over a period of time without becoming fatigued

The greater the level of exercise, relative to ventilatory threshold...

the greater the response in ventilatory threshold.

Power

the rate at which work is done

Specificity Principle

the way in which an exercise relates to the activity for which performance enhancement is sought

Interval training is a potent stimulus to elicit physiological adaptations similar to...

traditional endurance training despite (very) low total work.

Progression of the training load

• Timing Load Increases • As the athlete adapts to the training stimulus, loads must be increased so that improvements will continue over time. • Monitoring each athlete's training and response helps the strength and conditioning professional know when and to what extent loads should be increased.

Exercise Order

•Exercise order is the sequence of resistance exercises performed during one training session. (4 common methods).

Training Frequency

•Training frequency is the number of training sessions completed in a given time period. •For a resistance training program, a common time period is one week. •Training status affects the number of rest days needed between sessions. •What is the frequency for beginners? •The general guideline is to schedule training sessions so as to include at least 1 rest or recovery day - but not more than 3 - between sessions that stress the same muscle group.