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94 Cards in this Set
- Front
- Back
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Periodization |
Process of varying the specificity intensity and volume of a workout program. |
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Alarm Phase |
Initial response to a new stimulus. Soreness 3-4 days. Mistakes often happen here. |
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Macrocycle |
Training before big event (season) |
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Mesocycles |
2 or more for every macro each lasts several weeks to months. |
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Microcycle |
2 or more for every meso lasts a week or two focus on changes on daily weekly training. |
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Hypertrophy/Endurance Phase |
1-6 weeks 50-75% 1RM 10-20 reps 3-6 sets Increase lean body mass and overall muscular endurance. |
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Basic Strength |
80-90% of 1RM 4-8 reps 3-5 sets High Intensity moderate volume. |
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Strength/Power |
Skill Development 70-90% 1RM 3-5 sets Explosive movents |
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Undulating/Non-linear Periodization |
Large fluctuations in load and volume for main exercises. |
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Linear Periodization |
Same reps and sets daily for main exercises modify weight daily. |
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Warm-up |
Prepare the body physiologically and psychologically for performance. |
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Physiological Basis |
Raise general body temp and deep muscle temp. |
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Warm-up (Affects) |
-Stretch collagenous tissues -Increase nerve transmission -Increase dissociation of oxygen from hemoglobin and myoglobin. -Faster Contrcations increase agility and reaction. |
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General Warm-up |
5-10 minute of low intensity exercise such as jogging of biking. The exercise is non-specific to the activity or sport. |
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Specific Warm-up |
About 10 min of drills that mimic your activity/sport. -Skill Rehearsal |
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Dynamic Warm-up |
Whole body movements that mimic movement patterns necessary for performance. |
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Flexibility |
Degree of movement around a joint |
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Factors that affect human flexibility |
-Joint structure -Age - Males vs. Females -Connective Tissue -R.T with a limited ROM -Excessive muscle bulk |
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Stretching Protocol |
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Stretch Reflex |
A change in length or tension results in muscle contraction (Muscle Spindle) |
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Muscle Spindle |
Senses stretch and sends signal to spinal cord through a reflex loop a neurological signal from the spinal cord tells the muscle to contract. (Injury Prevention mechanism) |
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Reflex Relation |
If the stretch is held (constant no change in length or tension) for at least 6 seconds the Glogi Tendon Organ overrides the Spindle and muscle relaxes. Increases extensibility. |
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Ballistic Stretching |
Bouncing stimulates the muscle Spindle the muscle contracts doesn't allow for increased extensibility of the muscles. Potential for injury. |
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Static Stretching |
Slow and constant stretch to the point of discomfort and hold for 15 to 30 seconds. Glogi Tendon overrides the muscle Spindle. Increase the extensibility of the muscle. Effective at gaining flexibility. |
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Proprioceptive Neuromuscular Facilitation |
Stretching technique using alternating contractions and static stretches with resistance. |
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Dynamic Stretch |
A functional based stretching technique that uses sport specific movement patterns to prepare the body for activity.
The emphasis is on the movement requirements of an activity rather than on individual muscle. |
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Benefits to Dynamic Streching |
-Movement versus stationary stationery -Weight bearing with flexibility while joint – receptors are stimulated – Multi segmental-many joints moved – Muscle activation – flexibility and stability. -metabolic – increase muscle temperature |
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Active recovery/cool down |
– Gradual decrease in exercise intensity – Prevent blood pooling in working muscles hyperemia – Encourage lactic acid removal – Decrease post – exercise soreness |
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Childern |
– Chronological versus biological age all children do not grow at constant rates there are physical and physiological differences. |
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Puberty |
Females: 8 to 13 years and males: 9 to 15 years |
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When is it safe to resistance train children? |
Each child should be assessed individually to determine what level of training is appropriate at their stage of development. |
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The research on training children |
– If a child is properly nourished – there is no evidence to suggest that training delays or accelerates growth or physical maturity – Weight bearing is good for bone health – Resistance exercise is safe and effective for children |
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Growth spurt's in children |
– Increase risk of injury – Usually age 12 for females and 14 for males – Weakening of bones – Muscular imbalances – Tightening of tendons |
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What to watch out for during grow spurt's and training children |
– Pain during the growth spurt should not be discounted as growing pains – High risk for overuse injuries |
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Pre-adolescent strength gains |
– 8 to 20 weeks of a program for untrained children male or female – All subjects 30 to 40% strength gains – No change in muscle mass |
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Testosterone levels in children |
– Very low in pre-adolescent children 20 - 60mg/ 100ml of blood males and females – 600mg/100ml of blood (Adolescent Males) -Females remain unchanged |
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Instructors concerns |
– Early sports specialization may not be the key to athletic success. – Development of fundamental skills is more related to later success. – Let children play unstructured with a variety of activities. |
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Neuromuscular adaptations in children |
– Increase in motor unit activation and coordination recruitment with firing right is responsible for child strength gains. |
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Additional concerns in training children |
– Regular sports participation at a young age is more physically demanding than a well-designed conditioning program. – No epiphyseal plate injuries have been reported in youth strength training studies. – Joint and bone drama in sports. |
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Program designed for children |
– No minimum age – Emotional maturity follow directions -address all five components of fitness -safe progression – Technique and form – Multi joint exercises – Weight-bearing activities – Static stretching after exercise – Nutrition and hydration needs |
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Program design for female athletes |
– Estrogen increases fat deposits – Decreased level of testosterone – Limited hypertrophy – Still significant strength gains – Two thirds the strength of male counterparts – Upper body strength much less – Lower body strength much closer |
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Strength relative to fat free mass |
– Women tend to have higher percentages of body fat than males. – Strength differences decrease when body fat is considered. – Strength difference says decrease when muscle cross-sectional area is considered. – Females generate less power but this Nero's when fat free mass is considered. |
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Program design for females |
– No reason to give different programs because of gender. – May only have to change resistance. – Sport specific not gender specific. – Train the whole body do not neglect the upper body. -pay attention to rest areas such as the knee. – Focus on technique and form prior to maximal loads. |
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Osteopenia |
– Bone density lower than normal |
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Osteoporosis |
Bone density loss. |
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Sarcopenia |
-Decrease in muscle mass due to aging which begins at 30 with an increase in intramuscular fat. – Decrease in type two muscle fiber size and capability. – Decrease ability to generate strength and power. |
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Program design for older adults |
– Thorough medical history and physical. – Nutritional analysis – Longer recovery – two days per week to start. – Individualize – progression -watch technique do not let them cheat. – Minimize muscle soreness or injury. – Focus on major muscle groups and activities of daily living. – Master basic exercises then progress to more difficulty. |
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Additional recommendations for older adults |
– Sitting to standing – Unidirectional to multi directional – Stable to unstable surfaces – Began with one set of 8 to 12 wraps at 40 to 50% of one rep max. – Progress to three sets of 6 to 10 reps at 60 to 80% of one rep max. |
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Power training in older adults |
– Only perform at baseline strength is achieved in form and technique are mastered. – 1 to 3 sets limit reps to 6 to 10 reps at 40 to 60% of one rep max. |
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Test selection and administration |
– Access athletic talent – Access current fitness level – Determine areas for improvement – Evaluate progress – Determine working late based on maximum weight – Determine if they are ready to handle demands of a new sport season or changes in the program. |
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Pretest |
– Conducted prior to conditioning program – Determine basic ability levels – Allowance for interval individualization based on athletes needs and objectives. |
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Mid test |
– Performed one or two times during the training period. – The info gathered allows for adjustments and exercises reps sets intensity. |
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Mid test |
– Performed one or two times during the training period. – The info gathered allows for adjustments and exercises reps sets intensity. |
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Post test |
– Performed after training period is over. – Did we meet objectives? Dash is the athlete ready to advance to the next stage or cycle or new demands. |
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Validity |
The degree to which a test measures what is supposed to. |
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Validity |
The degree to which a test measures what is supposed to.
an example would be a 40yard dash measure speed over 40 yards.
Abilities specific to a support position or demand. The test needs to be meaningful 8° of difficulty differentiate between abilities accurate scoring sufficient number of trials and stand up to statistical evaluation. |
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Validity |
The degree to which a test measures what is supposed to.
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Face validity |
The appearance the athlete or casual observer's that the test measures what it is intended to measure. |
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Face validity |
The appearance the athlete or casual observer's that the test measures what it is intended to measure. |
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Content validity |
The test covers all relevant subtopics or components of a given sport watch porn position and example would be in soccer sprinting or agility with or without the ball |
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Content validity |
The test covers all relevant subtopics or components of a given sport or sports position and example would be in soccer sprinting or agility with or without the ball. |
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Content validity |
The test covers all relevant subtopics or components of a given sport or sports position and example would be in soccer sprinting or agility with or without the ball. |
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Reliability |
A measure of a tests consistency or repeatability to administer the test over several days months or years with no change in the make up of the test. |
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The five considerations of tests selection |
Metabolic energy system specificity.
Pattern specificity.
Experience or training status.
Age and sex.
Environmental factors. |
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Safety considerations for testing |
– Baseline of fitness prior to testing. – Monitor weather conditions. – Acclimatize prior to testing one week. – Proper nutrition and training.– Periodic heart rate testing. – Be aware of signs and symptoms of heat illness. -hypo natremia – Emergency supplies such as medical supplies. |
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Heat and Humidity Chart |
Back (Definition) |
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Submaximal tests |
2 to 3 minutes of rest between trials. |
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Max tests |
3 to 5 minutes between trials. |
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Max tests |
3 to 5 minutes between trials. |
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Test battery |
Multiple different task in the same session with at least five minutes of recovery between each test. |
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Testing order |
Test requiring reaction and coordination should be done prior to testing that causes fatigue. |
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Testing order |
Test requiring reaction and coordination should be done prior to testing that causes fatigue. |
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Order of testing |
Non-fatiguing tests such as weight height skinfold flexibility.
Agility test such as t-test star test and shuttle run.
Max power and strength test such as one rep max bench press dad left snatch and hang clean.
Sprinting tasks such as the 40 yard dash and hundred yard dash.
Muscular endurance test such as sit ups pull-ups and push-ups.
Fatiguing and aerobic capacity test such as Wingate in 400 m dash.
Aerobic test should be performed on their own day such as the 12 mile run in 1.5 mile run if this is done in the same day you should wait at least one hour before doing others. |
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Testing order |
Test requiring reaction and coordination should be done prior to testing that causes fatigue. |
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Order of testing |
Non-fatiguing tests such as weight height skinfold flexibility.
Agility test such as t-test star test and shuttle run.
Max power and strength test such as one rep max bench press dad left snatch and hang clean.
Sprinting tasks such as the 40 yard dash and hundred yard dash.
Muscular endurance test such as sit ups pull-ups and push-ups.
Fatiguing and aerobic capacity test such as Wingate in 400 m dash.
Aerobic test should be performed on their own day such as the 12 mile run in 1.5 mile run if this is done in the same day you should wait at least one hour before doing others. |
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Max muscular strength |
Usually involves low speed of movement 2 to 4 seconds for one repetition.
The protocol is 1 to 3 sets at sub Max loads 50% of estimated Max low reps for warm-up sets 3 to 5 minutes between sets.
Energy system used is ATP PCR examples of exercises would be bench leg press and dead lift. |
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Rule of nine |
Performance wraps multiply 9 times The number of wraps add to working late and this will equal approximately your one rep max. |
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Rule of nine |
Performance wraps multiply 9 times The number of wraps add to working late and this will equal approximately your one rep max. |
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Muscular power |
High speed of movement Short to ration about one second for one explosive rep.
The protocol is 1-3 warm-up sets sub predicted max load full recovery takes about five minutes between sets the main energy system used is the ATP PCR.
Examples are the power clean snatch push jerk vertical jump stair test. |
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Anaerobic capacity |
The max rate of energy production from ATP PCR and lactic acid systems test lasting 30 seconds to 90 seconds.
Example the 200 m dash or 400 m dash. |
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Local muscular endurance or anaerobic endurance |
Repeated continuous at seven next resistance several seconds to three minutes the energy system used is the anaerobic and anaerobic examples would be chaps dips pull ups bench squat at 1% of the one rep max perform test to fatigue. |
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Aerobic capacity |
Max rate at which an individual can produce energy through the oxidation of carbohydrates and fats and proteins which is measured as a volume of oxygen consumed per kilogram of body weight per minute.
Examples would be the 3 mile run and 12 mile run. |
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Aerobic capacity |
Max rate at which an individual can produce energy through the oxidation of carbohydrates and fats and proteins which is measured as a volume of oxygen consumed per kilogram of body weight per minute.
Examples would be the 3 mile run and 12 mile run. |
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Agility |
Start stop and change direction examples would be shuttle run and t-test. |
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Speed test |
The time needed to cover a fixed distance usually less than 200 m an example would be the 40 yard dash. |
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Speed test |
The time needed to cover a fixed distance usually less than 200 m an example would be the 40 yard dash. |
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Flexibility test |
Range of motion about a joint the most reliable measurements come after warm-up and example would be sit and reach and using a goniometer. |
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Speed test |
The time needed to cover a fixed distance usually less than 200 m an example would be the 40 yard dash. |
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Flexibility test |
Range of motion about a joint the most reliable measurements come after warm-up and example would be sit and reach and using a goniometer. |
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Body composition testing |
Fat mass versus lean mass
Females on average 25%
Males on average 15%
Examples would be skin fold and electrical impedance
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Speed test |
The time needed to cover a fixed distance usually less than 200 m an example would be the 40 yard dash. |
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Flexibility test |
Range of motion about a joint the most reliable measurements come after warm-up and example would be sit and reach and using a goniometer. |
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Body composition testing |
Fat mass versus lean mass
Females on average 25%
Males on average 15%
Examples would be skin fold and electrical impedance
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Anthropometry |
Typical body measurements and example would be weight height and girth measurements the best time to record a body weight is to do it after using the bathroom in the morning and before eating or drinking. |
