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63 Cards in this Set
- Front
- Back
When classifying resistance training status, what is the training age for a beginner, intermediate, and advanced trained individual? |
Beginner: less than 2 months Intermediate: 2-6 months Advanced: more than or equal to 1 year |
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How many times a week should a beginner, intermediate, and advanced trained individual train? |
Beginner: less than or equal to 1-2 Intermediate: less than or equal to 2-3 Advanced: more than or equal to 3-4 |
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During off-season, how often is sports practice and a resistance training? What is the resistance training goal? |
Low, High Hypertrophy and muscular endurance (initially); strength and power (later) |
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During preseason, how often is sports practice and a resistance training? What is the resistance training goal? |
medium, medium Sport and movement specific |
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During In-season, how often is sports practice and a resistance training? What is the resistance training goal? |
High, Low Maintenance of preseason training goal |
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During postseason, how often is sports practice and a resistance training? What is the resistance training goal? |
variable, variable not specific (may include activities other than sport skill or resistance training) |
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Based on training status, how many sessions per week should individuals resistance train? |
Beginner: 2-3 Intermediate: 3-4 Advanced: 4-7 |
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For strength goal, what should your load and rep assignments be? |
load = greater or equal to 85% Reps = less or equal to 6 |
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Volume-load = |
weight units ×repetitions |
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For power (single-effort and multiple effort) goal, what should your load and rep assignments be? |
Load = 80-90% / 75-85% Reps = 1-2 / 3-5 |
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For hypertrophy goal, what should your load and rep assignments be? |
Load = 67-85% Reps = 6-12 |
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For muscular endurance goal, what should your load and rep assignments be? |
Load = less or equal to 67% Reps = more or equal to 12 |
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How many sets should you do if strength is your goal? |
2-6 |
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How many sets should you do if power is your goal? |
3-5 |
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How many sets should you do if hypertrophy is your goal? |
3-6 |
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How many sets should you do if muscular endurance is your goal? |
2-3 |
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•Whenmuscle spindles are stimulated, the stretch reflex is stimulated, sending inputto the ? |
spinal cord via Type Ia nerve fibers. |
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•Aftersynapsing with the alpha motor neurons in the spinal cord, impulses travel tothe ________, causing a _______. |
agonist extrafusal fibers reflexive muscle action. |
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What is the action during the Eccentric Phase of the stretch-shortening cycle and what is the physiological event? |
Stretch of the agonist muscle Elastic energy is stored in the series elastic component. Muscle spindles are stimulated. |
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What is the action during the Amortization Phase of the stretch-shortening cycle and what is the physiological event? |
Pause between phases I and III Type Ia afferent nerves synapse with alpha motor neurons. They transmit signals to agonist muscle group. |
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What is the action during the Concentric Phase of the stretch-shortening cycle and what is the physiological event? |
Shortening of agonist muscle fibers Elastic energy i released from the series elastic component. Alpha motor neurons stimulate the agonist muscle group. |
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4 factors that effect intensity of lower body plyometrics |
points of contact, speed, height of the drill, body weight |
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A phenomena by which muscular performance characteristics are enhanced as a result of their contractile history |
Post-Activation Potentiation (PAP) |
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PAP is using a near maximal contraction followed by ________. |
a contraction of lower intensity |
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What is PAP utilized for? |
to enhance the training stimulus of plyometric exercise or prior to activity. |
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TRUE or False: InducingPAP prior to competition may prove to be better than conventional warm-uptechniques for performance of explosive movements |
True |
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Mechanisms of PAP |
–Phosphorylationof regulatory light chains –Increasedrecruitment of higher-order Motor Units |
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Impulse |
–thechange in momentum resulting from a force, measured as the product of force andtime. |
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Rate of force development (RFD) |
–Thedevelopment of maximal force in minimal time, typically used as an index ofexplosive strength. |
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Training goals for running speed: –Emphasize brief ground support times as a means of achieving rapid stride rate. |
•Requires high levels of explosive strength •Developed systematically through consistent exposure to speed training as well as properly designed strength training programs |
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Training goals for running speed: –Emphasizefurther development of the stretch–shortening cycle as a means to increase theamplitude of impulse for each step of the sprint. |
•Highachievers at top-speed sprinting produce high forces in a shorter stance phaseusing the stretch–shortening cycle. •Thecomplete weightlifting movements and their derivatives are key exercises inoverloading the stretch–shortening cycle with forces greater than thoseproduced during an open sprint. |
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Factors affectingchange-of-direction |
•Maychange depending on the demand of the COD test •It isa combination of the ability to decelerate, reorient the body to face orpartially face the direction of intended travel, and then explosivelyreaccelerate that truly determines change-of-direction ability |
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•Factors affecting perceptual–cognitive ability |
•Thereare several factors that are components of perceptual–cognitive ability: visualscanning, anticipation, pattern recognition, knowledge of the situation,decision-making time and accuracy, and reaction time. •Manyof these aspects of development are sport specific. |
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Name sometechnical guidelines and coaching suggestions. |
•Visualfocus •Bodyposition duringbrakingand reacceleration •Legaction •Armaction |
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What are the 4 stages of General Adaptation Syndrome (GAS)? |
1. Alarm phase 2. Resistance phase (system returned to or elevated above baseline) 3. Supercompensation phase (new level occurs in response to adaptive response) 4. Overtraining phase |
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Cycles of periodization |
•macrocycle:Typically an entire training yearbut may also be a period of many months upto four years (for Olympic athletes). •mesocycles:Two or more cycles within the macrocycle, each lasting several weeks toseveral months. •microcycles:Typically four weeks, but could beas short as several days depending on the program. |
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Periods of periodization |
•Preparatory period •Firsttransition period •Competitive period •Second transition period (active rest) |
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•Preparatory period |
–Theinitial period is usually the longest and occurs during the time of the yearwhen there are no competitions and technical, tactical, or sport-specific workis limited (the off-season). –Themajor emphasis of this period is establishing a base level of conditioning toincrease the athlete’s tolerance for more intense training. –Hypertrophy/strengthendurance phase –Basicstrength phase |
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•Firsttransition period |
–Alinkage between the preparatory and competitive periods. –Classicallythe resistance training in this period focuses on the elevation of strength andits translation to power development. –Strength/powerphase •Lowto very high loads (30-95% of 1RM, depending on the exercise) and low volumes(2 to 5 sets for 2 to 5 repetitions). |
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•Competitive period |
–Forpeaking, athletes use very high to low intensity (50% to ≥93%of the 1RM) and very low volume (1 to 3 sets of 1 to 3 repetitions). –Formaintenance, athletes use moderate to high intensity (85-93%of the 1RM) with moderate volumes (about 2 to 5 sets of 3 to 6 repetitions). |
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•Second transition period (active rest) |
–Betweenthe competitive season and the next macrocycle’spreparatory period is the second transition period. –Thesecond transition (active rest, or restoration) provides a period of time inwhich athletes can rehabilitate injuries and refresh both physically andmentally before beginning a new annual training plan or macrocycle. |
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Applying periodization periods to the off-season. |
–Preparatoryperiod: Between the end of the postseason and the beginning of the preseason,about 6 weeks (although this varies greatly) before the first major competition |
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Applying periodization periods to the preseason |
–Firsttransition period: leads up to the first contest, with a focus on thestrength/power phase of resistance training |
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Applying periodization periods while In-season |
–Containsall the contests scheduled for that year, including any tournament games. Mostsports have a long season that requires multiple mesocyclesarranged around key contests. |
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Applying periodization periods during postseason |
–Secondtransition period: after the final contest–Activeor relative rest for the athlete before beginning the next year’s off-season orpreparatory period |
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•A specific, sudden episode ofoverload injury to a given tissue |
Macrotrauma |
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•A complete displacement of thejoint surfaces |
Dislocation |
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•A partial displacement of the jointsurfaces |
Subluxation |
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Trauma to a ligament, classified as1st, 2nd, or 3rd degree depending on severity |
Sprain |
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•A musculotendinous injury caused by direct trauma |
Contusion |
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•Tears in the muscle fibers causedby indirect trauma that are classified into 1st, 2nd, or 3rd degree based onseverity |
Strain |
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•An overuse injury caused byrepeated, abnormal stress applied to a tissue by continuous training ortraining with too little recovery time |
Microtrauma |
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•The most common type of overuseinjury that occurs in bones |
Stress fracture |
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•An overuse injury that results ininflammation of a tendon |
Tendinitis |
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–Inflammationis the body’s initial reaction to injury and is necessary for normal healing tooccur.–Theinjured area will become red and swollen. |
•Inflammatory response phase (tissue healing) |
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–Oncethe inflammatory phase has ended, tissue repair begins; this phase allows thereplacement of tissues that are no longer viable following injury.Thisphase of tissue healing begins as early as 2 days after injury and may last upto 2 months |
•Fibroblastic repair phase (tissue healing) |
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–Theweakened tissue produced during the repair phase is strengthened during theremodeling phase of healing.–Tissueremodeling can last up to 2 to 4 months after injury. |
•Maturation–remodeling phase (tissue healing) |
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–Closedkinetic chain exercises |
(a)Squat exercise (downward movement)(b)Push-up exercise |
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•open kinetic chain: |
An exercise that uses a combinationof successively arranged joints in which the terminal joint is free to move;open kinetic chain exercises allow for greater concentration on an isolatedjoint or muscle. |
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Closed kinetic chain |
• Anexercise in whichthe terminal joint meets with considerable resistance that prohibits orrestrains its free motion; that is, the distal joint segment is stationary. |
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•Riskfactors for upper extremity injury |
–Decreasedglenohumeral ROM –Scapulardyskinesis –Decreasedshoulder strength |
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•Risk factors for lower extremityinjury |
–Decreasedbalance –Decreasedneuromuscular control during jump landing –Decreasedlower extremity muscle strength |
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Mechanisms of EIMD |
They can be mechanical, metabolic or oxidative Mechanical: # of contractions, force, specific force, and contraction velocity. |