CSCS Program Design
What is Rate Coding?
When signal frequency reaches a threshold, skeletal muscle may not completely relax between stimulations. incomplete relaxation results in more forceful contractions and greater RFD in subsequent contrations.
What is the protocol to the Oxford System?
Oppostie of De Lorme's - first set 100% of 10 RM - second set is 75% of 10 RM - third set is 50% 10 RM
What is the load (% 1RM), repeptitions, sets, and rest period for power training, in single-effort and multiple-effort events?
Single Effort load: 80-90% 1RM reps: 1-2 sets: 3-5 rest: 2-5 min Multiple Effort load: 75-85% 1RM reps: 3-5 sets: 3-5 rest: 2-5 min
What is the 2-for-2 rule?
a method of advancing the load that is contingent of the athlete being able to 2 more repetitions over their repetition goal for a given exercise, on the last set, for 2 consecutive workouts
What is a Compound Set?
a seqence of exercises that involves performing two different exercises for the same muscle group
What is a Super Set?
a sequence of exercises that involves two sequentially performed exercises that stress two opposing muscle groups
What are the characteristics of the Alarm Phase of the GAS?
accumulation of fatigue, soreness, stiffness, or reduction in energetic stores that results in a reduction in performance capacity
What can be manipulated to improve neuromuscular control?
alterations in surface stability, vision, and speed of movement
What is complex training?
alternating plyometric (SSC) tasks with heavy resistance exercises within the same session enhances their working effect. the bassis of this method is an acte aftereffect phenomenon referred to as postactivation potentiation
What is an athletes "training status"?
an athletes current condition or level of preparedness to begin a new or revised program.
What is a Recovery Exercise?
an exercise that does not involve high musclar stress and high stress on the nervous system but promoes movement and restoration. these exercises are generally included at the conclusion of the main resistance training session, or as a separate session within the microcycle, aimed at promoting recovery.
What is a core exercise?
an exercise that recruits one or more large muscle groups and involve at least 2 primary joints
What is an assistance exercise?
an exercise that recruits smaller muscle areas and involve only 1 joint
What is a Structural Exercise?
an exercise which directly loads the spine
What is the Stimulus-Fatigue-Recover- Adaptation Theory?
an extension of the GAS and suggests that training stimuli produce a general response that is influenced by the overall magnitude of the trianing stressor. specifically, the greater the overall magnitude of the workload encountered, the more fatigue accumulates and the longer the delay before complete recovery and adaptation occur. as the athlete recovers from and adapts to the training stimuli, fatigue will dissipate and preparedness and performance increases.
What is the duration and description of a Training Session?
duration: hours generally consists of several hours of training. if the workout includes >30 minutes of rest between bouts of training, it would comprise multiple sessions
What is the duration and description of a Microcycle?
duration: serveral days - 2 weeks small-sized training cycle, the most common duration is 1 week composed of multiple workouts
What is the duration and description of a Macrocycle?
duration: several months - 1 year some authors refer to this as an anual plan. is divided into preparatory, competitive, and transition periods of training
What is the protocol of the Daily Adjustable Progressive Resistive Exercise (DAPRE) program?
involves four sets with reps ranging from 10 to possibly 1 on the final set - first set requires 10 reps of 50% of the estimated 1RM - second set requires 6 reps of 75% of the estimated 1RM - third set requires the max number of repetitions of 100% of the estimated 1RM - the number or reps performed duringthe third set determines the adjustment to be made in resistance on the fourth set
What is Daily Undulating Periodization (nonlinear periodization)?
involves large daily fluctuations in the load and volume of assigned core resistance training exercises. ex) strength focus on monday, hypertrophy focus on wednesday, and power focus on friday.
Between 2 aerobic endurance athletes with the same VO2 max, what will be the most important deciding factor between which one of them performs better in an event?
lactate threshold
What is the Maturation-Remodeling Phase?
lasts from months to years after an injury. weakened tissue produced during the repair phase is strengthend during the maturation-remodeling phase. production of collagen fibers has shifted to stronger type I fibers, allowing the newly formed tissue the opportunity to improve its structure, strength, and function.
What are the 3 types of tapering models?
linear - the gradual decrease in the overall daily training volume throughout the dduration of the taper step - an abrupt and considerable reduction (normally equal or greater than 50%) in training volume that is maintained throughout the duration of the taper without fluctuation progressive - combination of linear and step. a rapid 10%-15% immediate reduction in training volume, with smaller, more gradual reductions in volume at each tier.
What is the load (% 1RM), repeptitions, sets, and rest period for hypertrophy training?
load: 67-85% 1RM reps: 6-12 sets: 3-6 rest: 30 sec - 1.5 min
What is the load (% 1RM), repeptitions, sets, and rest period for strength training?
load: 85-100% 1RM reps: 1-6 sets: 2-6 rest: 2-5 min
What is the load (% 1RM), repeptitions, sets, and rest period for muscular endurance training?
load: <67% 1RM reps: 12 or more sets: 2-3 rest: 30 sec or less
What should the focus of aerobic endurance training be during the In-Season?
low intensity and short duration training days should precede scheduled competitions to the athlete is fully recovered and rested
What should the focus of aerobic endurance training be during the Postseason?
main focus should be on recovering from the previous competitive season. low taining duration and intensity are typical for this active rest phase, but enough overall exercisectivity should be performed to maintain a sufficient level of cardiorespiratory fitness, muscular strength, and lean body mass.
What are the intenisty parameters for a maintainance program?
moderate to high-intensity work at low to moderate volumes 85%-93% 1RM
How many training sessions a week is necessary to train to improve VO2 Max?
more than twice per week
What is phagocytosis?
occurs during the inflammatory phase and is the release of macrophages which remove cellular debris that may slow healing
What is the Prepatory Period?
occurs during the off-season leading into the preseason when there are no competitions and technical, tactical, or sport-specific work is limited. central goal of this period of training is to develop a base level of conditioning in order to increase the athletes ability to tolerate more intense training. training would begin with relatively low intensities and high volumes - LSD running or swimming - low intensity plyos - high rep resistance training with light-moderate resistances
How many resistance training sessions per week should be completed in the Off-season, Preseasion, In-season, and Postseason?
off-season: 4-6 presseason: 3-4 in-season: 1-3 postseason: 0-3
What is the season/phase/intensity/volume of a Maintenance Program during the Competitive Period?
season: in season phase: maintenance intensity: moderate to very high, 85%-93% 1RM volume: low to moderate, 2-5 sets/3-6 reps
What is the season/phase/intensity/volume during Peaking in the Competitive Period?
season: in season phase: peaking intensity: very high to very low, 50% to greater than or equal to 93% of 1RM volume: very low, 1-3 sets/1-3 reps
What is the season/phase/intensity/volume of the General Prepatory Phase of the Prepatory Period?
season: off season phase: hypertrophy/endurance intensity: low to moderate, 50-75% of 1RM volume: high, 3-6 sets/8-20 reps
What is the season/phase/intensity/volume of the Specific Prepatory Phase of the Prepatory Period?
season: off season leading into the preseason phase: basic strength intensity: high, 80-95% 1RM volume: moderate - high, 2-6 sets/2-6 reps
What is the season/phase/intensity/volume of the First Transition Period?
season: preseason phase: strength/power intensity: low to very high, 87%-95% of 1RM/30%-85% of 1RM volume: low, 2-5 sets/2-5 reps
What is Impulse?
the product of the generated force and the time required for its production, which is measured as the area under the force-time curve. According to the impulse-momentum relationship, impulse dictates the magnitude of change of momentum of an object
How many exercises should be included, what volume is appropriate, and how much rest is needed in a plyometric program for a masters athlete?
the program should contain no more than 5 low-moderate intensity exercises the volume should be lower, that is, should include fewer total foot contacts than a standard plyometric program 3-4 days of recovery
What are Muscle Spindles sensitive to?
the rate and magnitude of muscle stretch
What is momentum?
the relationship between the mass of an object and the velocity of movement
What is proprioception?
the response to stimulation of sensory receptors in skin, muscles, tendons, ligaments, and the joint capsule. proprioception contributes to the consious and unconscious efferent control of posture, balance, stability, and sense of position.
What is Speed?
the skills and abilities needed to achieve high movement velocities. the rate at which an object covers distance
What is Agility?
the skills and abilities needed to change direction, velocity, or mode in response to a stimulus
What is Change of Direction?
the skills and abilities needed to explosively change movement direction, velocities, or modes
What is Exercise Mode?
the specific activity performed by the athlete i.e. swimming, running, cycling, etc.
What is Lactate Threshold?
the speed of movement or percentage of VO2 max at which a specific blood lactate concentration is observed or the point at which blood lactate concentration begins to increase above resting levels
What is Tapering? How long is a typical tapering period?
the systematic reduction of training duration and intensity, combined with an increased emphasis on technique work and nutritional intervention. A typical tapering period lasts between 7-28 days.
What is Volume?
the total amount of weight lifted in a training session
What is Repetition-Volume?
the total number of repetitions performed during a workout session
What are examples of Recovery Exercises?
they can take the form of lightly loaded resistance exercies or low-intensity aerobic exercise to assist the body in returning to its preexercise state.
What are two other names for Pace/Tempo Training?
threshold training or aerobic-anaerobic interval training because the intensity corresponds to the lactate threshold.
How is Volume-Load (work) calculated?
total number of sets x number of repetitions per set X weight lifted per repetition
How is lactate threshold/maximal lactate steady state improved?
training at elevated levels of blood and muscle lactate
What are the levels of a periodization cycle from smallest to greatest?
training session > training day > microcycle > mesocycle > macrocycle > annual trianing plan > multiyear plan
What 5 things should be considered when determining the training frequency of an athlete?
1. training status 2. sport season 3. projected exercise loads 4. exercise types 5. other concurrent training or activities
What are the 4 periods of periodization?
1. prepatory period 2. first transition 3. competitive period 4. second transition (active rest)
What are 3 areas training should be focused on when developing speed?
1. sprinting 2. strength 3. mobility
What are the 3 high-intensity Jump-In-Place drills?
- cycled split squat jump - single-leg tuck jump - pike jump
What are the 3 risk factors for upper extremity injury?
- decreased GH ROM - scapular dyskinesia - decreased shoulder strength
What are the 3 risk factors for lower extremity injury?
- decreased balance - decreased neuromusuclar control during jump landing - decreased lower extremity strength
What are the exercise strategies during the Fibroblastic Repair Phase?
- multiple angle isometrics provided they are pain free and indicated by one of the medical professionals - concentric/eccentric exercise can be used to increase strength and appropriately stress healing tissues - improve neuromuscular control and proprioception
What are the 3 characteristics of the Inflammatory Phase?
- pain, swelling, and redness - decreased collagen synthesis - increased number of inflammatory cells
What are the 4 treatment goals for the Inflammatory Phase?
- prevent the disruption of new tissue - power, strength, and endurance of the MSK tissues ad the function of cardiorespiratory system must be maintained - if movement of the injured limb is not contraindicated, isolated exercises that target areas proximal/distal to the injured area may also be permissible provided they do not stress the injured area - direct stress to the injured area is not recommended during this phase
What are the 2 characteristics of the Maturation-Remodeling Phase?
- proper collagen fiber alignment - increased tissue strength
What are the 3 medium-intensity Jump-In-Place drills?
- single leg ankle hop - double leg tuck jump - split squat jump
What are the 3 low-intensity Jump-in-Place drills?
- two footed ankle hop - squat jump - jump and reach
What are the 3 characteristics of the Fibroblastic Repair Phase?
- type III collagen fiber production with random structure - decreased collegen fiber organization - decreased number of inflammatory cells
What are 3 areas of training that should be focused on when developing agility?
1. strength 2. change of direction ability 3. perceptual cognitive ability
How long is a Peaking Period? What happens to the training intensities during this period?
1-2 weeks a progessive shift from higher-intensity training toward lower-intensity work designed to reduce fatigue as the athlete moves through the taper before conditioning. resistance trainng may range between 50% and greather than or equal to 93% of their 1RM
What are the 4 steps to the Karnonen Method formula?
1. age predicted max HR (APMHR): 220 - age 2. heart rate reserve (HRR): APMHR - resting heart rate 3. target heart rate: (HRR x exercises intensity) + RHR = 4. divide the low end and high end of the athletes target heart rate range by 6 to calculate the number of beats per 10 second interval
What is the Percentage of Maximal Heart Rate Mehod formula?
1. age predicted maximum heart rate: 220 - age 2. target heart rate: APMHR x exercise intensity 3. divide the high and low numbers of the range by 6 to calculate heart rate per 10 second interval
What are 3 ways to predict target heart rate?
1. age-predicted maximal heart rate (APMHR) 2. karvonen method 3. percentage of max HR method
What are the 3 stages of the General Adaptation Syndrome?
1. alarm 2. resistance 3. exhaustion
What are the 3 physiological benefits derived from Long Slow Distance Training?
1. enhanced cardiovascular and thermoregulatory function 2. improved mitochondrial energy production and oxidative capacity of skeletal muscle 3. increased utilization of fat as a fuel source these changes are likely to improve the lactate threshold intensity by enhancing the bodys ability to clear lactate.
What are the 3 training goals of agility performance?
1. enhanced perceptual-cognitive ability in various situations and tactical scenarios 2. effective and rapid braking of ones momentum 3. rapid reacceleration toward the new direction of travel
What are the 2 components of a needs analysis?
1. evaluation of the sport 2. evaluation of the athlete
What are the 2 phases of the Prepatory Period?
1. general prepatory phase 2. specific prepatory phase
Other than VO2 Max, what other ways can be used to gauge exercise intensity?
1. heart rate 2. ratings of perceived exertion 3. METs 4. exercise velocity
What 5 factors are necessary for success in aerobic endurance events?
1. high lactate threshold 2. good exercise economy 3. high efficiency in using fat as a fuel source 4. high percentage of type 1 muscle fibers 5. high VO2 max
What are the 3 phases of healing?
1. inflammation 2. fibroblastic repair 3. maturation
What 3 things need to be considered when evaluating a sport?
1. movement analysis - body and limb movement patterns and muscular analysis 2. physiological analysis - strength/power/hypertrophy/endurance priorities 3. injury analysis - common sites for joint and muscle injury and causative factors
What are the 7 variables to designing a resistance training program?
1. needs analysis 2. exercise selection 3. training frequency 4. exercise order 5. training load and reps 6. volume 7. rest periods
What are 4 factors affecting the intensity of lower body plyometric drills?
1. points of contact 2. speed 3. hight of the drill 4. body weight
What is the 1RM Testing Protocol?
1. warm up with light resistane 5-10 reps 2. 1 minute rest 3. estimate warm up load that will allow athlete to comoplete 3-5 reps by adding.... - 10-20lbs/5%-10% for upper body exercises - 30-40lbs/10%-20% for lower body exercises 4. 2 minute rest period 5. estimate a load that will allow athlete to complete 2-3 reps by adding... - 10-20lbs/5%-10% for upper body exercises - 30-40lbs/10%-20% for lower body exercises 6. 2-4 minute rest 7. make a load increase to testing weight 8. instruct athlete to attempt a 1RM
For aerobic endurance training, exercise frequency, intensity, and duration should not increase more than _____% each week.
10%
What is an acceptable range of side-to-side differences in an extremities strength and functional performance for return to play?
10% or less
What is the maximum height an athlete weighing over 220lbs should perform depth jumps from?
18 inches (46 cm)
What percent of 1RM can be lifted with 1-12 and 15 repetitions?
1: 100 2: 95 3: 93 4: 90 5: 87 6: 85 7: 83 8: 80 9: 77 10: 75 11: 70 12: 67 15: 65
What is the Age-Predicted Maximal Heart Rate (APMHR) formula?
220 - age
How high should the ceiling be for plyometric exercise?
3-4 meters (9.8-13.1 feet)
How long of a recovery period is needed between plyometric workouts?
48-72 hours
What are the high-intensity box drill?
High-Intensity - single leg jump to box
What are the 4 low-intensity box drills?
Low Intensity - single-leg push off - alternate leg push off - lateral push off - double leg jump to box
What are the 3 low-intensity and 3 medium intensity bounding exercises?
Low Intensity - skip - power skip - backward skip Medium Intensity - side skip - single arm alternate leg bound - double arm laternate leg bound
What are the 3 low intensity, 1 medium intensity, and 1 high intensity plyometric throws?
Low Intensity - chest pass - two-hand overhead throw - two hand side to side throw Medium Intensity - single arm throw Power Drop - power drop
What are the 2 low-intensity, 1 medium-intensity, and 1 high-intensity Standing-Jump drills?
Low Intensity - double leg vertical jump - standing long jump Medium Intensity - jump over barrier High Intensity - single leg vertical jump
What are the 3 medium-intensity and 3 high-intensity Multiple Hops and Jumps drills?
Medium Intensity - double leg hop - front barrier hop - lateral barrier hop High Intensity - double-leg zig zag hop - single leg hop - 4-hurdle drill
What are the 4 medium-intensity box drills?
Medium Intensity - side to side push off - squat box jump - lateral box jump - drop freeze
How long should a training area for bounding and running drills be?
at least 30 meters though some drills require 100 meters
What should a focus of training be for sprint development?
athletes should undergo traiing that allows for neuromusucalr system to effectively adapt to the rate of loading required during the braking phase, with the understanding that the neuromuscular requirements for braking capacity must be specifically trainined using high-velocity eccentric contractions such as those from drop landings, landing from a loaded jump, or the catch phase of a power clean.
What kind of plyometric drills are contraindicated for children?
because the epiphyseal plates of teh bones of prepubescent children have yet to close, depth jumps, and other high-intensity lower body drills are contraindicated
How many resistance training sessions per week should a beginner, intermediate, and advanced athlete complete?
beginner: 2-3 intermediate: 3-4 advanced: 4-7
What is the appropriate volume of plyometric exercise for a beginner, intermediate, and advanced athlete?
beginner: 80-100 contacts intermediate: 100-120 contacts advanced: 120-140 contacts
What is the Fibroblastic Repair Phase?
begins as early as two days after injury and may last up to two months. characterized by catabolism and replacement of tissues that are no longer viable. type III collagen fibers are randomly deposited along the injured structure and serves as the framework for tissue regeneration.
What is the resistance training profile of the: current training program, training age, frequency, training stress, and technique experience and skill of an intermediate athlete?
current training program - currently training training age - 2-6 months frequency: less than or equal to 2-3x a week training stress - medium technique experience and skill: basic
What is the resistance training profile of the: current training program, training age, frequency, training stress, and technique experience and skill of a beginner athlete?
current training program - not training or just began training age - < 2 months frequency - less than or equal to 1-2x per week traning stress - low or none technique expereince and skill - none or minimal
What is the resistance training profile of the: current training program, training age, frequency, training stress, and technique experience and skill of an advanced athlete?
current training program: currently training training age: 1 year or more frequency: 3-4x a week or more training stress: high technique experience and skill: high
What should the focus of aerobic endurance training be during the Off-Season?
develop a base of cardiorespiratory fitness. initially, the program should be composed of long-duration and low intensity workouts. as the off-season continues, intensity and, to a lesser extent, duration are increased; however the increase in training duration should not be more than 5%-10% a week
How do you calculate the average weight lifted per repetition per workout session?
divide the volume-load by the repetition-volume
What is the duration and description of a Training Day?
duration: 1 day one training day that can include multiple training sessions is designed in the context of the particular microcycle it is in.
What is the duration and description of a Annual Training Plan?
duration: 1 year the overall training plan can contain single or multiple macrocycles. is subdivided into various periods of training including preparatory, competitive, and transition periods
What is the duration and description of a Multiyear Plan?
duration: 2-4 years a training plan over the course of numerous years
What is the duration and description of a Mesocycle?
duration: 2-6 weeks medium sized training cycle sometimes referred to as a block of training. the most common duration is 4 weeks. consists of microcycles that are linked together
What are the degrees of a strain?
first: parital tear of individual fibers with a strong but painful contraction second: partial tear with weak and painful contraction third: complete tear with very weak but painless contraction
What are the degrees of a sprain?
first: partial tear without increased joint stability second: partial tear with minor joint instability third: complete tear with full joint instability
What should the frequency/duration & distance/intensity of Long Slow Distance training be?
frequency: 1-2x per week duration and distance: ~30-120 minutes and race distance or longer intensity: ~70% VO2 Max
What should the frequency/duration & work:rest ratio/intensity of Interval training be?
frequency: 1-2x per week duration: 3-5 minutes with a 1:1 work:rest ratio intensity: close to VO2 max
What should the frequency/duration/intensity of Pace/Tempo training be?
frequency: 1-2x per week duration: ~20-30 minutes intensity: at the lactate threshold; at/or slightly above race pace
What should the frequency/duration & work:rest ratio/intensity of High-Intensity Interval Training be?
frequency: 1x per week duration: 30-90 seconds with a 1:5 work:rest ratio intensity: greater than VO2 max
What should the frequency/duration/intensity of Fartlek Training be?
frequency: 1x per week duration: ~20-60 minutes intensity: varies between LSD and pace/temp training intensities (~70% VO2 max - at the lactate threshold; at/or slightly above race pace)
What are the characteristics of the Second Transition Period (active rest)?
generally lasts about 4 weeks. provides time for athletes to rehab injuries and refresh both physically and mentally before beginning a new training plan or macrocyle
How can the training load be variated throughout the week?
having the first training day be a "heavy day" and then having the next consecutive days be "light" and "medium" days. - on the "light" day, calculate 80% of the loads from the heavy day and go for the same number of sets/reps - the "medium" day is 90% of the loads from the heavy day
What is the recommended height for depth jumps? What is the normal values?
height: 16-42 inches normal values: 30-32 inches
What is the appropriate range of jump box heights to have in the facility for plyometric training? What is the range of the landing surfaces?
height: 6-42 inches (15-107 cm) landing surface: 18x24 in (46x61 cm)
What chemical mediators are released during the inflammatory phase? What is their function?
histamine and bradykinin they increase blood flow and capillary permeability in the local area, thereby allowing edema, the escape of fluid into the surrounding tissues.
What are the characteristics of the Exhaustion Phase of the GAS?
if the stress is to excessive, instead of moving into the resistance phase, the body goes into exhaustion where the athlete demonstrates and inability to adapt to the imposed stressors and will pressent some of the same symptoms as the alarm phase.
If a Pace/Tempo workout seems relatively easy, what variable should be manipulated?
increase the distance instead of intensity. the primary objective for this type of training is to develop a sense of race pace and enhance the bodys systems ability to sustain that pace.
Research indicates that aerobic fitness does not decrease for up to five wheeks when.....
intensity of training is maintained and frequency decreases to as few as two times per week
What resistance training expereince levels are indicated for 1RM Testing?
intermediate and advanced
What is a Metabolic Equivilant (MET)?
one MET is equal to 3.5 (ml)/(kg)(min) of oxygen consumption and is considered the amount of oxygen required by the body at rest.
What is the treatment goal of the Maturation-Remodeling Phase?
optimize tissue function while transitioning to return to play or activity. athletes improve function by continuing and progressing the exercises performed during the repair phase and by adding more advanced, sport-specific exercises that allow progressive stresses to be applied to the injured tissue. it is important to rmember that, while there may be less pain with activity, the injured tissues have not fully healed and require further attention to achieve complete recovery. Progressive tissue loading allows improved collagen figer alignment and hypertrophy.
What is the most substantial risk factor for future injury in active individuals?
pervious injury
What should be the goal of plyometric training for children?
plyometric exercise program for children should be used to develop the neuromuscular control and the anaerobic skills that will carry over to safer participation in sport and athletics, both during childhood and as they advance to higher levels of compeition.
What are the characteristics of the Competitive Period?
preparing the athlete for competition by further increasing strength and power via additional increases in intensity while decreasing volume. also during this period, time spent practicing sport-specific skills and tactics increases dramatically, and a proportional decrease occurs in the time spent performing physical conditioning activities such as resistance training.
What is the treatment goal for the Firbroblastic Repair Phase?
prevent excessive muscle atrophy and joint deterioration of the injured area. in addition, a precarious balance must be maintained in which disruption of the newly formed collagen fiers is avoided but low-load stresses are gradually introduced to allow increased collagen synthesis and prevent loss of joint motion. maintain function of cardio system and uninjured extremities
What is the protocol to De Lorme's Program?
progress from light to heavy resistance - initial set involves 10 reps of 50% of the athlete's 10 RM - second set increases to 75% of the 10 RM - final set is 100% of the 10 RM
Using the Karnonen Method, calculate the following athletes target heart rate range and the target heart rate range per 10 second interval. A 30 year old athlete with a RHR of 60 bmp is assigned an exercise intensity of 60% - 70% of their functional capacity (page 564).
refer to page 564
Using the Percentage of Maximal HR Method, calculate the following athletes target heart rate range and target heart rate per 10 second interval. 20 year old athlete is assigned an exercise intensity of 70% - 85% of max heart rate.
refer to page 564
What is the Short-to-Long Method of developing speed?
sequenced phases of training may seamlessly develop sprint potential through the maturation of accelerative abilities before the execution of maximal-vleocity efforts. an athlete taking part in the StL method will begin the training year with an emphasis on improving propulsive force output throug hshort sprints that maintain the biomechanics associated with the acceleration phase of a sprint. later the athlete bridges into longer sprint work that aims to enhance top speed through upright sprinting mechanics
What affect on muscle fiber types can chronic use of Long Slow Distance Training have?
shift Type IIx fibers to Type I fibers
What is the distribution of Sport Practice/Resistance Training and the Resistance Training Goal during the In-season?
sport practice: high resistance training: low resistance training goal: maintenance of preseason training goal
What is the distribution of Sport Practice/Resistance Training and the Resistance Training Goal during the Off-Season?
sport practice: low resistance training: high resistance training goal: hypertrophy and musclar endurance initially, leading into strength and power
What is the distribution of Sport Practice/Resistance Training and the Resistance Training Goal during the Preseason?
sport practice: medium resistance training: medium resistance training goal: sport and movement specific (i.e. strength, power, or muscular endurance, depending on the sport)
What is the distribution of Sport Practice/Resistance Training and the Resistance Training Goal during the Postseason?
sport practice: variable resistance training: variable resistance training goal: not specific, may include activities orther than sport skill or resistance training
What are two methods of conducting Pace/Tempo Training?
steady pace/tempo - continuous training conducted at an intensity equal to the lactate threshold for durations of approximately 20-30 minutes. intermittent pace/tempo (tempo intervals, cruise intervals, threshold training) - the intensity is the same as for steady-threshold workout, but the training session consists of a series of shorter intervals with brief recovery periods between work intervals.
What are the 5 steps of aerobic training program variables?
step 1: exercise mode step 2: training frequency step 3: training intensity step 4: exercise duration step 5: exercise progression
What 2 factors can be manipulated to improve sprinting?
stride length and stride frequency
What is the Series Elastic Component (SEC)?
the SEC includes muscular components but it is the tendons that constitute the majority of the SEC. when the musculotendinous unit is stretched, as in an eccentric muscle action, the musculotendinous unit/muscle is lengthend and stores elastic energy. If the muscle begins a concentric action immediately after the eccentric action, the stored energy is released, allowing the SEC to contribute to the total force production by natrually returing the muscles and tendons to their unstretched configuration.
What is the Stretch Shortening Cycle and what are its 3 phases?
the SSC employs the energy storage capabilities of the SEC and stimulation of the stretch reflex to facilitate a maximal increase in muscle recruitement over a minimal amount of time. Phase 1 - eccentric Phase 2 - amortization Phase 3 - concentric
What is neuromuscular control?
the ability of muscles to respond to afferent sensory information to maintain joint stability.
What is the Spring Mass Model (SMM)?
the mathematical model that depicts sprinting as a type of human locomotion in which the displacement of a body mass is the aftereffect from energy produced and is delivered through the collective coiling and extension of spring like actions within muscle architecture
Why should eccentric forces be focused on in the development of speed and agility?
the adaptations or motor unit recruitment pahtway called upon during an eccentric contraction are different than concentric the adaptations to eccentric training appear to be specific to the velocity of eccentric loading eccentric contraction are paramount in the execution of braking and change of direction
What conditions must be met to benefit from altitude training?
the athlete must recieve a hypoxic dose of training greater than or equal to 12 hours a day for a minimum of 3 weeks at moderate altitude (2,100-2,500 meters)
What is Linear Periodization?
the athlete performs the same number of sets and reps across training days and varies the training load.
What should the focus of aerobic endurance training be during the Preseason?
the athlete should focus on increasing intensity, maintaining or reducing duration, and incorporating all types of training into the program.
What are the characteristics of the Resistance Phase of the GAS?
the body adapts to the stimulus and returns to normal functional capacity. if the training stress is appropriately structured and not excessive, these adaptive responses can result in specific biochemical, structural, and mechanical adjustments that further elevate performance capacity.
What is the Stretch Reflex of the neurophysiological model of plyometrics?
the body's involuntary response to an external stimulus that stretches the muscles. This reflexive component of plyos is primarily composed of muscle spindle activity. During plyometics, the muscle spindles are stimulated by a rapid stretch, causing a reflexive muscle action. this reflexive response potentiates, or increases, the activity of the agonnist muscle, thereby increasing the force output.
What is Rate of Force Development? How can it be calculated
the development of maximal force in minimal time, typically used as an index of explosive strength. RFD = change in force/change in time
What is Heart Rate Reserve?
the difference between an athletes max HR and resting HR
What is Exercise Economy?
the energy cost of activity
What is Maximal Lactate Steady State?
the exercise intensity at which maximal lactate production is equal to maximal lactate clearance within the body
What is Ground Contact Time?
the length of time athletes are in this stance or plant phase
What is the First Transition Period?
the link between the prepatory and competitive periods. classically the resitance training in this period focuses on the development of strength and power. the central aim of this period is to shift training focus toward the elevation of strength and its transition into power development.
What is Mechanical Work?
the product of force and displacment
For a smaller, weaker, less-trained athlete, how much should the load be increased for upper body and lower body exercises when advancing a lift?
upper body: 2.5-5 lbs (1-2 kg) lower body: 5-10 lbs (2-4 kg)
For a larger, stronger, more-trained athlete, how much should the load be increased for upper body and lower body exercises when advancing a lift?
upper body: 5-10 lbs (2-4 kg) lower body: 10-15 lbs (4-7 kg)
