Ath T 311 Final

Front 1

periodization

Back 1

pre-planned systematic variation in training specificity, volume, and intensity organized in cycles within an overall program

Front 2

training specificity

Back 2

training for what you need and looks at overall needs for a specific sport

Front 3

intensity

Back 3

% at which you train

Front 4

volume

Back 4

sets and reps within an exercise

Front 5

importance of periodization

Back 5

promotes long term training, improves performance, and help prevent over training

Front 6

macrocycle

Back 6

entire training year, up to 4 for olympic athletes

Front 7

mesocycle

Back 7

cycles within a mesocycle; pre-, post-, off-season

Front 8

microcycle

Back 8

training weeks within a mesocycle usually with a particular goal in mind

Front 9

importance of strength and conditioning program

Back 9

prevention on injury, allows athletes to reach athletic potential, and promotes higher self confidence

Front 10

slow twitch muscle fibers

Back 10

large number of mitochondia which are resistant to fatigue. Ex. used in endurance activities

Front 11

fast glycolitic muscle fibers

Back 11

low number of mitochonria which fatigue rapidly. Ex. used in sprinting activities (5-8sec in duration)

Front 12

fast twitch oxidated muscle fibers

Back 12

fatigue somewhat. Ex. used in sprinting activities (1-2min in duration)

Front 13

anaerobic exercise

Back 13

greater performance in short, high intensity activities lasting no longer than 2 min

Front 14

aerobic exercise

Back 14

increase capacity to resist fatigue, can perform lower intensity exercises for a longer period of time

Front 15

concentric

Back 15

muscle shortening

Front 16

eccentric

Back 16

muscle lengthening

Front 17

isometric

Back 17

tension on muscles are equal

Front 18

power

Back 18

time rate of doing work

Front 19

strength

Back 19

max force that a muscle group can generate at a specified velocity

Front 20

biggest problem in weight lifting

Back 20

making sure that athletes use proper technique

Front 21

training for bone strength

Back 21

stronger forces increase muscle contraction and can be trained using multi-joint movements

Front 22

osteogenic stimuli

Back 22

factors that stimulate new bone growth which cuts down on injury and stress fracture

Front 23

progressive overload

Back 23

progressively putting on more than normal demands on muscles and bone mass; if too heavy=injury

Front 24

cardiovascular response: anaerobic training

Back 24

will not significantly change resting heart rate

Front 25

cardiovascular response: resistance training

Back 25

will increase heart rate, blood pressure, stroke volume

Front 26

over-training

Back 26

excess frequency, volume, or intensity of training that results in extreme fatigue/illness/injury

Front 27

detraining

Back 27

stopping all anaerobic activity that results in decrease performance and loss of physiological adaptation

Front 28

motivation of athletes

Back 28

love of the sport, professional play, scholarship, drive/desire of the game

Front 29

ideal performance state

Back 29

absence of fear, no over analysis of performance, narrow focus of attention, deterioration of time and space

Front 30

positive reinforcement

Back 30

act of increasing behavior by presenting a reward

Front 31

negative punishment

Back 31

the removal of something valued. Ex. playing time

Front 32

positive punishment

Back 32

presentation of an object/event/act that could decrease the probablity of that behavior happening again

Front 33

negative reinforcement

Back 33

increasing behavior by removing an event or object because of good behavior. Ex. taking away last drill because of good behavior

Front 34

baseline measurement

Back 34

starting point against achievable goals that can be set

Front 35

validity

Back 35

the degree to which a test item measures what it is suppose to measure; most important testing characteristic

Front 36

face validity

Back 36

appears to the athlete and observers that the test measure what it is purposed to measure

Front 37

reliability

Back 37

a measure of a degree of consistency or repeatability of a test

Front 38

specific warm-up

Back 38

movements similar to the movements of the athletes sport. it involves 8 to 12 minutes of dynamic stretching

Front 39

static stretching

Back 39

slow and consistant movements with the end position held for 30 seconds

Front 40

ballistic stretching

Back 40

involves active muscular efforts and uses a bouncing type movement, end position is not held

Front 41

dynamic stretching

Back 41

functionally based exercise that uses sort specific movements to prepare the body for activity

Front 42

PNF stretching

Back 42

hold relax, contract relax, hold relax contract

Front 43

pronated grip

Back 43

palms down, knuckles up

Front 44

supinated grip

Back 44

palm up, knuckles down

Front 45

neutral grip

Back 45

knuckles point laterally like a handshake

Front 46

alternated grip

Back 46

one hand is knuckle up while the other hand is knuckle down

Front 47

hook grip

Back 47

palm down, knuckle up, thumb around the bar. used in power grips that should not be taught to beginners

Front 48

closed grip

Back 48

thumb is wrapped around the whole bar

Front 49

open or false grip

Back 49

when the thumb does not wrap around the whole bar

Front 50

sticking point

Back 50

most strenuous point of an exerise; typically from the change in the eccentric phase to the concentric phase; athlete should exhale through the sticking point

Front 51

weight belts

Back 51

use during sets that involve maximal or near maximal loads

Front 52

back flat

Back 52

keeping the bar close to the body and back flat during the upward pull of the bar helps avoid excessive strain on the lower back

Front 53

primary responsibility of the spotter

Back 53

to prevent injury

Front 54

lift off

Back 54

moving the bar from the upight supports to a position in which the athlete can begin the exercise

Front 55

speed

Back 55

high movement velocity

Front 56

agility

Back 56

explosively change movement velocity modes

Front 57

special endurance

Back 57

ability to repeatedly perform maximal or near maximal efforts in competition specific exercises

Front 58

force

Back 58

the product of mass and acceleration

Front 59

impulse

Back 59

change in momentum resulting from a force measured as the product of force and time

Front 60

flight phase

Back 60

no ground contact

Front 61

support phase

Back 61

1 leg is in contact with the ground

Front 62

sprinting assistance

Back 62

gravity assisted running or other means of achieving an over speed effect; improves stride rate

Front 63

sprinting resistance

Back 63

gravity resisted running or other means of the overload effect; primarily improving stride length

Front 64

stride frequency/rate

Back 64

the amount of times the legs turn over during an activity

Front 65

stride length

Back 65

the length of a single stride

Front 66

cross training

Back 66

a different mode of training used to maintain general fitness; can prevent boredom, overreaching, and prevent plateau

Front 67

exercise economy

Back 67

energy cost of an activity at a given exercise velocity

Front 68

lactate threshold

Back 68

ability of ones body to sustain aerobic energy production at the highest percentage of VO2 MAX without accumulating large amounts of lactic acid in the muscle and blood

Front 69

hypertrophy

Back 69

prepares the body for more intense training, endurance is gained due to high volume of exercise

Front 70

basic strenght

Back 70

improves muscular strenght and prepares body for intense workouts to come.

Front 71

strength and power

Back 71

strength and power are brought to high levels; intensity is high, while reps and volume are low