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29 Cards in this Set
- Front
- Back
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Why is conditioning important?
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Improper conditioning is one of the major causes of sports injuries
Conditioning program—minimize the possibility of injury & maximize performance |
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What are the responsibilites of an Athletic Trainer?
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The responsibility of rehab an injured athlete belongs to the AT
Athletic Trainer need to review the training and conditioning program designed by the S&C coach If an athlete is undergoing a rehab program —AT has responsibility to communicate to the S&C how the conditioning program should be limited/modified |
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What are the principles of Conditioning?
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Safety
Warm-up/Cool-down Motivation Overload and SAID principle Consistency/routine Progression Intensity Specificity Individuality Relaxation/Minimize Stress |
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What is the SAID Principle?
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Specific Adaptation to Imposed Demands
Directly related to the principle of overload When the body is subjected to stresses and overloads of varying intensities, it will gradually adapt over time to overcome whatever demands are placed on it |
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What is Warm-up and what is it's purpose?
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A good 10-15 minutes warm-up may improve performance by
Gradually stimulate the cardio respiratory system ↑the blood flow to working skeletal muscles ↑muscle temperature ↑the elasticity of the muscle ↓the viscosity Should not wait >15 minutes to begin the main sports activity Little data-based research to support the efficacy of a warm-up |
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What is Cool-down and what is it's purpose?
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Enables the body to cool and return to a resting state
5-10 minutes ↓blood and muscle lactic acid levels more rapidly With stretch—fewer muscle soreness |
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What is flexibility?
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The ability to move a joint or series of joints smoothly and easily throughout a full range of motion
Lack of flexibility results in uncoordinated movement Predisposes the athlete to muscle strain |
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What are factors that limit flexibility?
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Bony structure
Excessive fat Muscles and their tendons Most often responsible for limiting ROM Connective tissue Ligaments, joint capsule Neural tissue tightness By acute compression, muscle imbalances… |
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What is Range of Motion? Active and Passive?
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Active range of motion (AROM)
The degree to which a joint can be moved by a muscle contraction Passive range of motion (PROM) The degree to which a joint may be passively moved to the endpoints in the range of motion Generally, AROM<PROM |
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What are the three stretching techniques?
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Ballistic stretching
Repetitive bouncing motion Static stretching Stretch and hold a muscle group Hold 3-30 seconds, 3-4 times PNF stretching Proprioceptive neuromuscular facilitation Alternating contraction and stretching |
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What are the Agonist and and Antagonist muscles?
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Agonist
The muscle that contracts to produce a movement Antagonist The muscle being stretched in response to contraction of the agonist muscle |
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What type of muscle are the hamstring and quadriceps?
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Hamstring
Extend hip joint Flex knee joint Antagonist when hamstring is being stretched Quadriceps Flex hip joint Extend knee joint Agonist when hamstring is being stretched |
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What is a Muscle Spindle?
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Muscle spindle
Sensitive to… Muscle length Reflex contraction A sensory receptors within the belly of the muscle When a muscle is stretched, the muscle spindles are also stretched Causes the muscle to reflexively contract |
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What is the Gorgi Tendon Organ?
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Gorgi tendon organ
Sensitive to… Muscle length Reflex relaxation A proprioceptive sensory receptor Located at the insertion of skeletal muscle fibers into the tendons of skeletal muscle Affected by changes in muscle length and tension Cause reflex relaxation The impulses from the GTO have the ability to override the impulses coming from the muscle spindles (after >6 seconds of stretch) Override the impulses from MS Muscle tension Autogenic Relaxation |
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What are the two types of Inhibitions?
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Autogenic inhibition by GTO
The relaxation of the antagonist (hamstring) muscle during contraction (utilized in PNF stretch) Reciprocal inhibition A contraction of the agonist (quad) will produce relaxation in the antagonist (hamstring) |
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What is Slow-Reversal-Hold-Relax?
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Reflexively contract by MS
Reflex relaxation by GTO Autogenic relaxation by GTO Reciprocal inhibition |
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What is the relationship between strength and flexibility?
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Strength training has a negative effect on flexibility?
If done properly through a full range of motion, it will not impair flexibility Proper strength training probably even improves dynamic flexibility |
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What are strength, endurance and power?
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Muscular strength
The maximum force that can be applied by a muscle during a single maximum contraction Muscular endurance The ability to perform repetitive muscular contractions against some resistance Power P(power)=W(work)/T(time) When force is generated quickly |
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What are isometric skeletal muscle contractions?
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Isometric
The muscle contracts to increase tension but no change in the length of the muscle |
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What are concentric skeletal muscle contractions?
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Concentric
The muscle shortens in length as a contraction is developed to overcome/move some resistance |
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What is Slow Twitch?
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Slow-twitch (type I)
Resistant to fatigue Greater time is required to generate force distance runner |
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What is Fast Twitch?
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Fast-twitch (type II)
Capable of producing quick, forceful contractions Tendency to fatigue more rapidly IIa—Moderately resistant to fatigue IIb—“True” fast-twitch fiber, fatigue rapidly sprinter |
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What are the factors that determine muscular strength?
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Size of the muscle
Determined by number and diameter The number is inherited characteristic The size is changed by training Hypertrophy—Enlargement of a muscle Atrophy—Decrease of a muscle Improved neuromuscular efficiency Getting more motor units to fire—stronger contraction Biomechanical factor Length-tension relationship |
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What are the three types of resistance training and what are their components?
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Isometric Exercise
Contracts the muscle statically without changing its length Isometric contraction Isotonic Exercise Shortens and lengthens the muscle through a complete range of motion Concentric & Eccentric contraction Isokinetic Exercise Resistance is given at a fixed velocity of movement with accommodating resistance Concentric contraction |
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What is repetition, repetition maximum, one repetition maximum, set, intensity, recovery period, and frequency?
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Repetition
The # of times a specific movement is repeated Repetitions maximum (RM) The maximum # of repetitions at a given weight One repetition maximum (1RM) The max. amount of weight that can be lifted one time Set—A particular number of repetitions Intensity—The amount of weight/resistance lifted Recovery period—The rest interval between sets Frequency—The # of times an exercise is done in a week |
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What is Cardiorespiratory Endurance?
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Ability to perform activities for extended periods of time
Maximum aerobic capacity (VO2max) The greatest rate at which oxygen can be taken in and used during exercise Normal VO2max—45-60 ml/kg/min World class male runner—70-80 ml/kg/min Training effect Cardiac output=↑stroke volume x↓heart rate |
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What are the four considerations of Endurance Training?
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Mode/type of activity
Must be aerobic—elevate HR and maintain it Frequency of the activity No fewer than 3 sessions per week to see minimal improvement Duration of the activity No fewer than 12 minutes to see minimal improvement Intensity of the activity Target training HR by Karbonen equation =resting HR+(% of target intensity x [max. HR-resting HR]) Estimate maximal HR=220-Age |
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What is Periodization, Macrocycle?
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An approach to conditioning that brings about peak performance while reducing injuries and over training
Macrocycle Complete training period Seasonal approach is based on Preseason, in-season, and off-season Broken into mesocycle (weeks, months) Mesocycle Transition period Early part of the off-season Participate in recreational sport activities Preparatory period Hypertrophy/endurance phase (early off-season) Strength phase (during off-season) Power phase (Pre-season) Competition period ↓training volume,↑skill training or strategy session |
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What is Cross-Training and how can it be beneficial?
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An approach to training and conditioning for a specific sport that involves substituting alternative activities that have some carryover value to that sport
Used during the transition and early preparatory periods Keep training more interesting Not sports specific—not be used during the preseason |
