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30 Cards in this Set
- Front
- Back
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Periodization |
year round training cycle broken down into periods or phases -peak performance -dec. injury/overtraining |
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transition period |
follows last competition- early off season unstructured |
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preparatory period |
off season/ preseason -Hypertrophy: low intensity/ high vol. -Strength phase: intensity/vol inc. moderate -power phase: high intensity/ low volume |
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Competition Period |
high intensity. low volume, skills weekly training cycles |
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Active range of motion |
dynamic flexibility ability to move a joint W/O assistance |
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passive range of motion |
static flexibility motion of joint when another person more the joint - no muscle contraction |
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Agonist |
responsible for producing specific muscular mvment |
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antagonist |
opposes the action of another muscle muscle undergoing stretch |
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stretching techniques: dynamic |
bouncing mvmnt w/ repetitive contractions of agonist work to stretch antagonist muscle |
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stretching techniques: static |
20-30 second hold |
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stretching techniques: proprioceptive neuromuscular facilitation |
combo of alternating contractions and relaxation of both agonist and antagonist |
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SAID principle |
S: specific A: adaptations to I: imposed D: demands |
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strength |
ability to generate force against resistance work |
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power |
ability to generate force rapidly how much work is done in a specific amount of time relationship btw strength and time |
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muscular endurance |
repetitive muscular contractions inc. strength=inc. endurance |
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isometric |
NO length change occurs during contraction |
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isotonic |
length of muscle changes during contraction -Concentric= dynamic shortening -Eccentric= dynamic lengthening |
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Factors that determine muscular strength |
biomechanical factors size of muscle number of muscle fibers neuromuscular efficiency fast twitch vs slow twitch individual makeup level of physical activity overtraining |
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overload |
build muscle- use more resistance than muscles are used to -stress body beyond normal level |
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isometric exercises |
contraction where muscle length is unchanged -Pro: quick, effective, cheap, good forrehab -Con: only works at one point in ROM,produces spiking of blood pressure due to Valsalva maneuver -wall sits |
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Progressive resistance exercises- isotonic exercises |
Shortening/lengthening contractionsagainst fixed resistance - Various types of equipment can beutilizedn(Freeweights, machine weight) |
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Strength/Power |
Load:High Reps:Low Sets:Low Rest:High |
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Hypertrophy/Size: |
Load:Medium/High Reps:Medium/High Sets:Medium/High Rest:Medium |
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MuscularEndurance: |
Load:Low; Reps:High; Sets:Medium/High; Rest:Low |
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Open kinetic chain- OKC |
-Whenfoot or hand are not in contact with theground or supporting surface |
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Closed Kinetic chain - CKC |
Footor hand are weight bearing Widelyused = more functional |
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isokinetic training |
-Muscle contraction at a constant velocity -Maximal and constant resistancethroughout the full range of motion -Maximal effort = Maximal strength gains -Rehab |
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PlyometricExercise |
Rapid stretch, eccentric contractionfollowed by a rapid concentric contraction to create a forceful explosivemovement |
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Aerobic exercise |
-Low intensity exercise that can besustained for a long period of time |
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Anaerobic exercise |
-Activity where intensity is so highthat demand for oxygen is greater than body’sability to deliver |
