Physiological Basis of Strength and Conditioning
What is overtraining syndrome (OTS)
"prolonged maladaptation" not only of the athlete, but also several biological, neurochemical, and hormonal regulation mechanisms
Time before competition - >= 1 hour
0.5g of carb/gram
Types of Aerobic Endurance Training - High-intensity interval training
1 time per week Duration - 30-90 secs (with a work:rest ratio of 1:5) Intensity - Greater than VO2max
Types of Aerobic Endurance Training - Fartlek
1 time per week Duration - ~20-60 mins Intensity - Varies between LSD and pace/tempo training intensities
Types of Aerobic Endurance Training - Interval
1-2 times per week Duration - 3-5 mins (with a work:rest ratio of 1:1) Intensity - close to VO2max
Types of Aerobic Endurance Training - LSD
1-2 times per week Duration - race distance or longer (~30-120 mins) Intensity - ~70% of VO2max
Types of Aerobic Endurance Training - Pace/tempo
1-2 times per week Duration - ~20-30 mins Intensity - At the lactate threshold; at or slightly above race pace
Time before competition - 4 hours
1-4g carb/gram 0.15g - 0.25g protein/gram
AT athletes need how much protein per bodyweight
1.2-1.4
Plyometrics - recommendations for the athlete's 1RM squat should be at least how much his or her body weight?
1.5 times
RT athletes need how much protein per bodyweight
1.5-2.0
What is the recommended intake of protein?
10-15%
Plyometric volume for intermediate (some experiences)
100 to 120
Plyometric volume for advanced (considerable experience)
120 to 140
Recommended height for depth jumps
16 to 42 inches
Time before competition - 2 hours
1g carb/gram
When did the DRI replace the RDA
2005
What is the daily recommendation of fiber for women
21-29
How many days should you carb load?
3
how long must an advanced athlete beginning an advanced plyometric training during the single-leg half squat balance test
30 seconds
how long must an athlete beginning plyometric training for the first time during the stand on one leg balance test
30 seconds
Recommended normal height for depth jumps
30-32 inches
What is the daily recommendation of fiber for men
30-38
How many kcals are in a gram of Carb
4
How many kcals are in a gram of protein?
4
An 18% increase in ATP concentrations following how many months of resistance training?
5 months
What is the recommended intake of carbs
50-55%
Athletes need how much carbs per bodyweight
8-10
How many grams per day is recommended for carb loading?
8-10g
Plyometric volume for beginners (no experience)
80 to 100
What is Macrotrauma?
A specific, sudden episode of overload injury to a tissue, resulting in disrupted tissue integrity
Function of Vitamin D
Aids calcium absorption, helps maintain blood levels of calcium and phosphorus Necessary for building bone mass and preventing bone loss
A person typically responsible for the day-to-day physical health of the athlete; certified by the National Athletic Trainer's Association Board of Certification as a Certified Athletic Trainer (ATC).
Athletic Trainer
All of the following individuals can provide medicial supervision during a college soccer match EXCEPT the: A. Athletic trainer B. Team physician C. CSCS D. Sports Certified Physical Therapist
C
If an elite athlete were to undergo 12 weeks of heavy strength training, which of the following adaptations would NOT be expected consequent to this anaerobic exercise? A. Transition from Type IIx to Type IIa muscle fiber B. Increased pennation angle of certain muscle groups C. Reduced sarcoplasmic reticulum and T-tubule density D. Elevated sodium-potassium ATPase activity
C
Training on instability devices can reduce the overall agonist force production capacity and power output of the athlete to less than ____ of what can be achieved in a stable condition? A. 20% B. 50% C. 70% D. 90%
C
Which of the following drills is considered to be the MOST intense? A. Jumps in place B. Bounds C. Depth Jumps D. Box Jumps
C
What is Q
Cardiac output
Characterizes an exercise in which the terminal joint meets with considerable resistance that prohibits or restrains its free motion; that is, the distal joint segment is stationary.
Closed kinetic chain
Fibroblastic Repair Phase
Collagen fiber production Decreased collagen fiber organization Decreased # number inflammatory cells
Which of the following does NOT increased during an aerobic exercise session? A. EDV B. Cardiac contractility C. Q D. DBP
D
What are the components of the Stretch-Shortening Cycle
Eccentric Amortization Concentric
Physiological event of the ECCENTRIC phase of the SSC
Elastic energy is stored in the series elastic component; Muscle spindles are stimulated
What is the physiological event of the CONCENTRIC phase of the SSC
Elastic energy released from the series elastic component; Alpha motor neurons stimulate agonist muscles
Role of CHO
Energy source during activity fuels the brain and nervous system preserves protein helps burn fat provides bulk and fiber
A person who has a formal background in the study of the exercise sciences; uses his or her expertise to assist with the design of a conditioning program that carefully considers the body's metabolic response to exercise and the ways in which that reaction aids the healing process.
Exercise physiologist
What is the action of the CONCENTRIC phase of the SSC
Explosion; Shortening of agonist muscle fibers
Example of the ECCENTRIC phase of the SSC
Ground contact with a long jumper's foot to the bottom of the movement
Is core isolation or ground-based free weights more effective?
Ground-based free weights
What are the fiber type transitions
IIx, IIax, IIa, IIac, IIc, Ic, and I
What is the action of the ECCENTRIC phase of the SSC
Loading; Stretching the agonist muscle
A person who has a background in sport nutrition may provide guidelines regarding proper food choices to optimize tissue recovery. Ideally, the nutritionist has been formally trained in food and nutrition sciences and is a Registered Dietitian (RD).
Nutritionist
Characterizes an exercise that uses a combination of successively arranged joints in which the terminal joint is free to move; open kinetic chain exercises allow for greater concentration on an isolated joint or muscle.
Open kinetic chain
Treatment Goals and Exercise Strategies of Remodeling phase
Optimizing tissue function sport-specific exercises, specificity of movement speed an important variable as velocities must progress to those used in the athlete's sport
Inflammatory Response Phase
Pain, swelling, and redness Decreased Collagen synthesis Increased # of inflammatory cells
Function of Minerals - Iodine
Part of the thyroid hormone helps regulate growth, development, and energy metabolism
A person with a background in orthopedics or sports medicine who can play a valuable role in reducing pain and restoring function to the injured athlete
Physical therapist
Treatment Goals and Exercise Strategies of Inflammation phase
Preventing disruption of new tissue General aerobic and anaerobic training
Function of Vitamin C
Promotes healthy cell development, wound healing, and resistance to infections Serves as an antioxidant Necessary for conversion of the inactive form of folic acid to the active form. Makes iron available for hemoglobin synthesis
A licensed professional with a background in sport may provide strategies that help the injured athlete better cope with the mental stress accompanying an injury.
Psychologist or Psychiatrist
What is DRI
Recommendations for 50 nutrients (14 vitamins, 18 minerals, and 18 macronutrients and related food components).
A person who plays a valuable role within the sports medicine team and is an integral part of the rehabilitation and reconditioning process. Ideally, this person should be certified by the National Strength and Conditioning Association (NSCA) Certification Commission as a Certified Strength and Conditioning Specialist (CSCS) to ensure that he or she has the knowledge and background to contribute to the rehabilitation process.
Strength and Conditioning Professional
How is cardiac output determined?
Stroke volume * HR
Provides medical care to an organization, school, or team
Team physician
Example of the AMORTIZATION phase of the SSC
The long jumper's stop in movement after touchdown
What is the example of the CONCENTRIC phase of the SSC
The upward movement of the long jumper's jump
What is the action of the AMORTIZATION phase of the SSC
Transition; Pause between phases 1 and 3
True or False - Athletes who weight more than 220 lbs may be at an increased risk for injury when performing plyometric exercises
True
What are the three muscle fiber types
Type 1 Type IIa Type IIb
Physiological event of the AMORTIZATION phase of the SSC
Type Ia afferent nerves synapse with alpha motor neurons; Alpha motor neurons signal the agonist muscles
What is functional overreaching? (FOR)
When an athlete undertakes excessive training that leads to short-term decrements in performance
What is Nonfunctional overreaching? (NFOR)
When the intensification of a training stimulus continues without adequate recovery and regeneration
what is complex training when dealing with age and safety considerations for plyometrics
a combination of high-intensity resistance training followed by plyometrics
Recovery from functional overreaching is usually
a few days or weeks of rest
What is carbo loading
a technique used to enhance muscle glycogen prior to long-term aerobic endurance exercise
To prevent injuries, the landing surface used for lower body plyometrics must possess
adequate shock-absorbing properties
Excessively thick execises mats (+6 inches) may extend which phase of the SSC
amortization phase decreases efficiency of the stretch reflex
what is Cardiac output
amount of blood pumped by the heart in L/min
The process of hypertrophy involves both an increase in the synthesis of the contractile proteins actin and myosin within the myofibril and
an increase in the # of myofibrils within the muscle fiber itself. The new myofilaments are added to the external layers of the myofibril, resulting in an increase in its diameter
Function of Vitamin E
antioxident needed for immune functioning and metabolism
What is a dislocation
complete displacement of joint surfaces
Stages of Overtraining - Acute fatigue
days no performance effect or increase altered neuron function
Stages of Overtraining - FOR
days to weeks temporary performance decrease, returns to baseline altered motor unit recruitment altered sympathetic activity and hypothalamic control
what is hypertrophy
enlargement of muscle fiber cross-sectional area (CSA) following training
General Guidelines for alternative modes and nontraditional implement exercises - Body alightment
ensure proper body alignment via selection of a stable body position
Function of Minerals - Calcium
essnetial for developing and maintaining healthy bones and teeth. Assists with blood clotting, muscle contraction, and nerve transmission
What is resting oxygen uptake
estimated at 3.5 ml of oxygen per kilogram of body weight per minute (ml * kg-1 * min-1) this value is defined as 1 metabolic equivalent (MET)
General Guidelines for alternative modes and nontraditional implement exercises - Breathing
exhale during the concentric portion of the exercise and inhale during the eccentric phase
Core stability will result in a better foundation for
force production in the upper and lower extremities
Athletes who weigh more than 220 lbs should avoid
high volume high intensity depth jumps from heights > 18 inches
What are two basic dietary goals for athletes?
improve performance optimize body composition
Aerobic adaptations - oxygen uptake
increase is directly related to the mass of exercising muscle, metabolic efficiency, and exercise intensity
Aerobic adaptations - HR
increase linearly with increases in intensity
Why does HR decrease with aerobic training
increased parasympathetic tone, the size of the left ventricle, and the strength of contractions
Aerobic adaptations - BP
increases
What are some examples of lower body plyometrics exercises
jumps hops box jumps depth jumps
What happens when there is too little carb intake
lack of energy, muscle fatigue muscle breakdown inabiity to concentrate confused thinking
Aerobic adaptations - Gas responses
large amounts of oxygen diffuse from the capillaries into the tissues, increased levels of carbon dioxide move from the blood into the alveoli, and minute ventilation increases to maintain appropriate concentrations of these gases.
what is balance
maintenance of a position without movement for a given period of time
Stages of Overtraining - OTS
many months to years decrease in performance decreased force production decreased glycolytic capacity sickness and infection emo and sleep disturbances
Anaerobic Training - Size principle
motor units are recruited in an ascending order according to their recruitment thresholds and firing rates
what is a contusion
musculotendinous injury caused by direct trauma
Function of Minerals - Iron
necessary for red blood cell formation and function. Constituent of myoglobin and component of enzyme system
Function of Vitamin K
needed for blood clotting; supports tissue and bone health
Which of the following types of training is conducted at an intensity equal to the lactate threshold?
pace/tempo
what is subluxation
partial displacement of joint surfaces
General Guidelines for alternative modes and nontraditional implement exercises - Freestanding ground-based exercise
place the feet slightly wider than shoulder-width and keep them flat on the ground
Treatment Goals and Exercise Strategies of Repair Phase
preventing excessive muscle atrophy and joint deterioration submaximal isometric exercise, isokinetic exercise, specific exercises to improve neuromuscular control
Plyometrics is a form of resistance training and thus must follow the principles of
progressive overload
Maturation-remodeling phase
proper collagen fiber alignment increased tissue strength
What are some examples of Upper body Plyometrics exercises
push ups medicine ball throws catches
What is Stroke volume
quantity of blood ejected with each beat
What is the glycemic index?
ranks carbs according to how quickly they are digested and absorbed, and therefore raise blood glucose levels
What is Microtrauma
results from repeated, abnormal stresses applied to a tissue by continuous training or training with too little recovery time
Plyometrics - is strength or technique more important?
technique
What is the Frank Starling mechanism
the concept that the force of contraction is a function of the length of the fibers of the muscle wall
What is diastolic BP
the pressure exerted against the arterial walls when no blood is being forcefully ejected through the vessels (diastole)
What is systolic BP
the pressure exerted agfainst the arterial walls as blood is forcefully ejected during ventricular contraction (systole)
What is progressive overload
the systematic increase in training frequency, volume, and intensity in various combinations
what is a sprain
trauma to a ligament, classified as 1st, 2nd, or 3rd degree depending on severity
General Guidelines for alternative modes and nontraditional implement exercises - Appropriate grip is based on
type of exercise
General Guidelines for alternative modes and nontraditional implement exercises - maintaining spinal stability
use the valsalva maneuver
Function of Vitamin A
vision, skin, teeth, body tissues, healthy mucous membranes and skin
NFOR lasts for how long usually
weeks or months
Stages of Overtraining - NFOR
weeks to months stagnation or decrease of performance decreased motor coordination Altered excitation-contraction coupling decreased muscle glycogen increased restring HR and BP Altered immmune function altered hormonal concentrations mood disturbances
Anaerobic Training - selective recruitment
when an athlete is able to inhibit the lower threshold motor units and in their place activate higher threshold motor units