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121 Cards in this Set
- Front
- Back
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Reaction Speed
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time btwn a stimulus and first movement
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Speed of Movement
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ability to move body quickly over specific distance
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Specific Limb Speed
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Ability to perform high speed movements of a body part
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What is absolute speed determined by?
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stride length and stride rate
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Stride Length Factors
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ROM, power, technique, fatigue
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Stride Rate Factors
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time on ground/air, muscle contraction speed, power, technique, fatigue
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Speed-Strength
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ability to exert max force during high speed movements
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Speed-Endurance
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ability to perform max/near max sprints with various sport-specific recovery
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Speed training categories
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maximun speed
speed endurance technique flexibility |
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Maximum Speed Drills
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Speed Drills
Speed Resisted Speed Assisted |
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Speed Drills Benefit
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increases speed off the mark
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Speed Resisted Drills Benefit
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leads to greater acceleration and power
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Speed Assisted Drills Benefit
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increase movement rate/frequency
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Speed Endurance
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maintains higher work rate for longer
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Speed Endurance example Drills
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Shuttle Runs
Pyramids Cruise + Sprint Cross Drills |
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Technique Drills
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Marching/Skipping/Running A's and B's
Butt Kicks |
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Homeostatic Failure-Limitation Model
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linear physiological changes produces by myscle contractions. AKA 'no brain model'
Fatigue results from failure to maintain homeostasis |
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Anticipatory-Regulatory Model
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Physiological and psychological inputs before exercise
AKA 'Brain Model' feedback in integrated to regulate exercise |
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Lactate Training Levels
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Below Threshold
Between Threshold and MLSS Between MLSS and VO2max |
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Below Threshold (Lactate Training Level)
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78% of training
low-intensity |
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Between threshold and MLSS (Lactate Training Level)
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18% of training
moderate/high intensity |
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Between MLSS and VO2max (Lactate Training Level)
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4% of training
interval training |
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Why if below threshold training better?
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-can improve SV more effectively
- reduces risk of over training - improves technique |
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Continuous
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exercise at or near an intensity for the duration of the exercise session
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Intermittent
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exercise periods of very high intensity, but of short duration
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Interval
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longer exercise intervals of high intensity, short duration
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Training Methods for Aerobic Performance
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Long Slow Distance
Tempo Threshold Push/Pull Interval Intermittent Pace Training Strength Training |
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Long Slow Distance Training
-intensity -duration |
intensity: 40-70%
duration: 30 min to hrs |
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Long Slow Distance Training benefits
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caloric expenditure
low musculoskeletal and physiological stress promotes fat metabolism induces muscle glycogen depletion |
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Tempo Training (aerobic performance)
-intensity -duration |
intensity: 90-95%
duration: 30-120 min |
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Tempo Training Benefits
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good intro into more intense training
increased ability to work at higher threshold for longer |
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Threshold Training (aerobic performance)
-intensity -duration |
intensity: 95-105%
duration: 20-40 min |
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Threshold Training Benefits
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improves tolerance at anaerobic threshold
increased buffering capabilities improves economy at AT |
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Push/Pull Training (aerobic performance)
-intensity -benefits |
intensity: 90-110%
duration: 10-20 min |
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Push/Pull Training Benefits
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increased ability to tolerate lactate
increased ability for pacing at high intensity able to accelerate pace on demand |
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Interval Training(Long) (aerobic performance)
-intensity -duration |
intensity: 90-100%
duration: 2-4 min |
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Interval Training (Long) Benefits
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max peripheral adaptations
max cardiac output increased ability to tolerate lactate build-up |
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Interval Training (Short) (aerobic performance)
-intensity -duration |
intensity: 100%
duration: 30 sec/rep |
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Interval Training (short) Benefits
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stay at VO2max even during recovery
increase VO2max and threshold |
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Intermittent Training (aerobic performance)
-intensity -duration |
intensity: above 100%
duration:10-60 sec |
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Intermittent Training Benefits
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economical and pace conscious
may improve neuromuscular control improves 'kick' ability at end of race |
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Pace Training Benefits (aerobic performance)
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allows break up of target event into smaller pieces so you can train at higher intensities
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Strength Training Benefits (aerobic performance)
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increase anaerobic power
increase lactate threshold increase sport performance |
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Oilers Protocol
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VO2 max only
>200 lbs start @ 2.5 kp <200 lbs start @ 2.0 kp RPM =75 increase 0.5 kp every 2 min for 3 stages increase 0.5 kp every 1 min until exhaustion |
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Art Quinney Protocol
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VO2max and VT
start @ 1.0 or 1.5 kp RPM=80 increase 0.5 kp until past VT increase 0.5 kp every 1 min until exhaustion |
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Sport Health Assessment Centre Protocol
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VO2max and VT
Females start @ 5-6.5 kp Males start @ 5.5-7 kp increasing 0.5kp every 2 min until VT increase 2% incline every 1 min until exhaustion |
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Arm Crank Protocol
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VO2max and VT
start @ 0.5-1.0 kp RPM=70 increase 0.5kp every 2 min until exhaustion |
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Gordon Bell Protocol
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VO2max and VT
start @ 80-120 watt increase 40 watt every 2 min until VT increase 40 watt every 1 min until exhaustion |
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Kayak Protocol
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VO2max
start at 70 strokes/min increase by 10 strokes/min every 2 min until exhaustion |
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Lactate Threshold Protocol
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steady state at each level before increase
increase on bike 20-35 watts increase on treadmill 0.5 mph |
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How to know if VO2max is achieved?
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-plateau in VO2 with increasing workload
- reach max HR - RER over 1.1 |
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Ventilatory Threshold
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disproportionate increase in VCO2 relative to O2 consumption
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Phase 1 of HR Training Zones
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'Sub Threshold'
5-20 bpm below threshold |
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Phase 2 of HR Training Zones
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'Threshold'
+/- 2 bpm |
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Phase 3 of HR Training Zones
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' 50% + Threshold'
(threshold range + max)/2 |
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Phase 4 of HR Training Zones
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VO2max Intensity
max - 5 bpm |
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Power
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maximal rate of energy production during max exercise
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Capacity
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total amount of energy available to perform exercise in a given energy system
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Repetition
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distance and/or time for a training rep
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Set
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a series of repetitions typically followed by a recovery period
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Intensity
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% of max for that distance and/or time
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Power of Anaerobic Alactic/ATP-PC System
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1- 10 seconds
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Capacity of Anaerobic Alactic/ ATP-PC System
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10-20 seconds
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Time required for full recovery of PCr?
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70% in 30 seconds
100% in 4 minutes |
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Power of Anaerobic Lactic System
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20-35 seconds
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Capacity of Anaerobic Lactic System
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70-90 seconds
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Training Guidelines for power of Anaerobic Endurance System
(intensity and duration) |
intensity: 100-110%
duration: 100-200 meters |
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Training Guidelines for capacity of Anaerobic Endurance System
(intensity and duration) |
intensity: 80%
duration: 300-600 meters |
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Why is a cycle ergometer better then treadmill for testing?
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provides more control over resistance
non weight bearing better transfer to other sports |
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What results come from a Wingate Test
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Peak Power Output: anaerobic alactic power
Mean Power Output: anaerobic alactic capacity Drop-Off: 'Fatigue Index' |
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Training Guidelines: Anaerobic Lactic Capacity
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intensity: 80-85%
duration: 60-90 sec W:R = 1:4 reps: 2-3 sets: 2-3 rest btwn sets: 10-20 min frequency: 2-3 times/wk |
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Training Guidelines: Anaerobic Lactic Power
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intensity: 85-90%
duration: 20-30 sec W:R = 1:6 reps: 4-8 sets: 2-4 rest btwn sets: 10-15 min frequency: 2-4 times/wk |
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Training Guidelines: Anaerobic Alactic Capacity
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intensity: 85-95%
duration: 15-30 sec W:R = 1:6 reps: 4-8 sets: 2-4 rest btwn sets: 10-15 min frequency: 2-4 times/wk |
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Training Guidelines: Anaerobic Alactic Power
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intensity: 90-100%
duration: 5-10 sec W:R = 1:10 reps: 2-8 sets: 2-4 rest btwn sets: 5-10 min frequency: 3-4 times/wk |
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During which training phase do you use periodization?
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mid to late preparatory phase
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Acute Overload
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short term acute fatigue that occurs immediately post exercise
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Duration on Acute Overload
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24 hrs to several days
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Over Reaching
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short term decrement in performance capacity with or w/o related S&S of overtraining
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Duration of Over Reaching
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several days to several weeks
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Over Training
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long term decrement in performance with or w/o S&S of overtraining
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Duration of Over Training
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Several weeks to months
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Sports where OR/OT are more common?
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ind. sports
self coached sports high achievers endurance sports multi event sports |
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Factors contributing to OR/OT
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lack of sleep
sharp increase in training lack of rest and recovery excessive competiveness ignorant of S&S |
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Physiological S&S of OT
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-under-perofrmance
-loss of quantity and quality of sleep - changes in HR (increased resting, decreased max) -excessive sweating - chronic fatigue |
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Psychological S&S of OT
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- feelings of depression
- loss of competitive drive - difficulties concentrating - emotional instability/irritability - changes in personality -loss of libido |
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Immunological S&S of OT
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- increased susceptibility of cold/illness/infection/flus
- slower healing of scratches - decreased # and activity of WBC - decreased salivary antibodies |
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Biological S&S of OT
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- increased urea levels
- elevated blood CK - decreased muscle glycogen concentration - altered hormone levels - decreased plasma glutamine levels |
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Central Fatigue Hypothesis
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increased FFA = increased tryptophan = increased serotonin levels
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Effect of serotonin
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induces sleep
decreased motor neurone excitability --could explain S&S of OT |
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Energy Intake Hypothesis
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negative energy balance during heavy training
inadequate energy has been linked to OT |
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Level 1 Prevention of OT
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On-going day to day monitoring
- diary entries |
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Level 2 Prevention of OT
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Physiological and Psychological Testing
- sport specific, time trials, max testing - questionnaires |
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Level 3 Prevention of OT
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Biochemical, Haematological, Immunological
- hormone testing, plasma glutamine - iron status, WBC and RBC counts - immune cell numbers and activity, antibody levels |
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Treatment of Overstraining
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Self Guided
-rest or light training - ice, massage, NSAID's |
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Treatment of Over-Reaching
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Coach Sufficient Treatment
- 3-5 days rest - high CHO diet - more frequent days off - return to similar intensity but reduced volume |
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Treatment of Overtraining Syndrome
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Medical Intervention
- completely stop training - weeks to months off - diet modifications (CHO and vitamines) - sleep aids? counciling? retirement? |
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Polymetrics Def
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exercises tat stretch then shorten the muscle tendon unit to accelerate the body or limb
-eccentric action followed by a rapid concentric action |
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Mechanical Mechanism Model
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tendon and tendon structures
contractile elements titin |
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Neurophysiological Mechanism Model
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muscle spindles
golgi-tendon organs |
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How much energy does the arch of the foot absorb
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17%
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How much energy does the a chiles tendon absorb
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35%
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Action of myosin in concentric movements
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myosin neck shortens as actin slides by shortening
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Action of myosin in isometric movements
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no change in length but myosin neck lengthens
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Action of myosin in eccentric movements
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actin slides away from myosin(lengthening), stretching myosin neck, myosin has to release to grab hold of actin again
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Action of Titin
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gets stretched, recoils back to m-line
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Action sequence of muscle spindle activation
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spindle is stretched -> sends signal to spinal cord -> sends signal to muscle to contract
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Where is Golgi Tendon Organ located?
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under the muscle tendon junction at both the origin and insertion
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What does activation of the Golgi Tendon Organ do?
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sends signal to muscle to relax when there is too much tension
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Phases of the Stretch Shortening Cycle (SSC)
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Phase 1: Eccentric Phase
Phase 2: Amortization Phase Phase 3: Concentric Phase |
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Describe Phase 1 of SSC
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pre-loading and stretching of muscle
store kinetic energy |
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Describe Phase 2 of SSC
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period of time from initiation of eccentric action to initiation of concentric action
**MUST BE KEPT SHORT |
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Describe Phase 3 of SSC
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stored elastic energy + contraction via stretch reflex + voluntary concentric muscle contraction
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Elastic Potential
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stretching causes energy to be transformed to elastic component of muscle tendon and stored as potential kinetic energy
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What is elastic potential effected by?
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time
magnitude of stretch velocity of stretch |
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Training Adaptations of Polymetric exercises
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integrated EMG
muscle fiber fiber type tendon properties |
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what does integrated EMG mean?
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an increase in peak force of muscle unit
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How much does type 1 fibres increase in size? type 2? (with polymetric exercise)
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type 1: 4.4-6.1&
type 2: 6.8-7.8% |
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Safety issues with polymetric exercises
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proper footwear
pliable surface do not add weight to athlete |
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Potential issues of polymeric exercise
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soft tissue injury
spinal compressions/ Joint loading technique must be accurate |
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In session progression of polymetric exercises
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1) general elastic strength
2) max contractile strength work 3) concentric-eccentric actions 4) intense eccentric actions |
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How to increase intensity of polymetric exercises
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raising CoG, moving faster, use single limb, adding resistance
increase complexity |
