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110 Cards in this Set
- Front
- Back
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Define the RAMP protocol?
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Raise
Activate Mobilise Potentiate |
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Name three benefits of a warm up?
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Prevent Injury
Raise core temperature of the body Raise level of excitation of the nervous system Improve efficiency of the cardio, respiratory system Improve co-ordination Raise work capacity |
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How long is the recommended duration on a warm up?
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15-40 minutes
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Name two types of a warm up?
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Passive- Heat
Active- Physical Activity |
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What are the three phases of a warm up?
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Active warming
Active Flexibility Neural Preperation |
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The patterns of the FMS place the athlete in positions where range of ......./.........../.........../ deficits may be exposed
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Motion
Stabilization Balance |
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What 7 movements does the FMS consist of?
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Deep Squat
Hurdle Step In line lunge Shoulder Mobility Active straight leg raise Rotatory Stability Trunk stability push up test |
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Who developed the FMS test?
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Gray Cook and Lee Burton
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What is the FMS scored out of?
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21
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According to Hamill (1994) define prime movers?
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A muscle that acts directly to produce a desired movement amid other muscles acting simultaneously to produce the same movement indirectly
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What is the role of a synergist muscle?
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A Synergist is a kind of muscle that performs, or helps perform, the same set of joint motion as the agonists.
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What are the benefits of an FMS test?
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Identifies risk of injuries
Identifies assemetries, lack of flexibility |
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What are the weaknesses of the FMS?
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Time consuming
Difficult to quantify movement Not a great predictor of injury |
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According to ............ et al. (2007) Athletes with poor dynamic balance or asymetrical strength and flexibility are more likely to be injured
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Kiesal
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Kiesal et al. (2009) found footballers who score lower than 14 on the FMS are..........................
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More likely to be injured compared with those scoring above 14
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What are the 5 principles of training?
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Specificity
Progression Overload Reversibility Tedium |
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What does SAID stand for?
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Specific, adaptation to imposed demand
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What are the types of specificity?
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Metabolic
Mode of exercise Muscle Group Movement Pattern |
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According to .................... To design an effective training program you need to train fundamental movement skills before training specific sport skills
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Vern Gambetta (2007)
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How can overload be achieved within a training program?
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By increasing Resistance, speed, Duration
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Which training principle do these descriptions apply too?
Strength Loses are faster than mobility losses Status improvements brought about by special methods over a short term are lost quicker than those brought about by slower methods over a long term Loads are reduced deliberately in special preparation for a major competition Muscle will atrophy if they are not used |
Reversibility
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Training might be considered to have 3 levels of effect. These are?
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Immediate
Residual Cumulative |
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What are the 5 training methods?
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Continuous training
Interval Training Weight Training Fartlek Training Circuit Training |
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How would you apply the overload principle in strength training?
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Increase Resistance
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How would you apply the overload principle in strength Endurance training?
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Increase repetitions
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What percentage of MHR would you need to train at in order to train in the aerobic training zone?
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60-80%
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Speed =
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Distance/ Time
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According to Cardinale, et al. (2011) acceleration speed refers to:
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The rate of change in velocity and is expressed in m/s/s
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Reactive strength is calculated by?
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Height jumped divided by ground contact time
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What exercise is used to determine Reactive strength?
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Drop Jump
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According to Cardinale, et al. (2011) maximum speed refers to:
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The peak speed reached when sprinting. Typically occurs at 30-60m in a maximum-effort sprint from a stationary start. Maximum speed make occur earlier in a max effort sprint from a „flying start‟. Usually measured in m/s or km/h.
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According to Cardinale, et al. (2011) speed Endurance refers to:
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The ability to maintain high running speeds (200 / 400m). Important in sports where repeated sprints are required with relatively short recovery periods.
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What are the 4 types of speed?
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Maximal linear
Multidirectional speed Movement speed Reactive speed |
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What two forces are important during sprinting?
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Vertical
Horizontal |
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What are the mechanical factors that influence speed?
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Base of support
Centre of mass (COM) Force production Force transmission Time dependence |
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What technical factors influence speed?
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Foot placement
Weight distribution Posture Limb alignment Limb action Movement path |
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What does TRIMPS stand for?
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Training Impulse
HR x Duration |
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What is HRV?
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Heart rate variability
Variation of beat to beat intervals |
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What is the role of salivary IGA
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Antibacterial antibody that mediates the immunological mechanisms at mucosa surfaces.
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True or false
There is consensus regarding reduced salivary IGA production are associated with increased risk of URTI during heavy resistance training |
True
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Where is cortisol secreted from?
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Adrenal Cortex Gland
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What are the four functions of cortisol?
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It promotes breakdown of protein
Inhibits cellular glucose uptake Promotes triacylglycerol breakdown in adipose tissue Suppresses immune function |
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A Biomechanical comparison of a back squat and front squat was researched by who?
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Gullet et al.
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What were the main conclusions of the Biomechanical comparison of a back squat and front squat study?
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Front squat placed less compressive forces on the knee
Greater overall muscle recruitment |
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What is periodisation?
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Preparation of the athlete for competition through
planning and phase specific training (Bompa, 1993) |
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What are the seven periodisation terminology terms?
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Macrocycle
Period Phase Mesocycle Microcycle Session Unit |
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Define speed strength?
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The ability to apply force with speed.
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Define starting strength/ Acceleration?
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The ability to generate as much force as possible at the beginning of a movement.
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Define explosive strength?
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The ability to continually increase force per unit of time, once the movement has been initiated.
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Define Reactive strength?
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The ability to maximise the stretch shortening cycle
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Maximum strength is trained at what % of 1RM?
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100%
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Strength speed is trained at what % of 1RM?
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75-90%
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Power is trained at what % of 1rm?
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40-60%
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In strength training, how do you increase intensity?
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Increase weight/intensity
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In strength training, how do you increase training volume?
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Increase repetions
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Whats are the general findings of Fleck's (1999) paper on strength periodization?
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Periodized training programmes are shown to increase strength, jump height and lean mass while reducing body fat against a non-periodised plan
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When looking at a paper with untrained individuals, what must we consider when observing the data? (aka why strength/power may increase exponentially)
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Neural factors firing up and activating so increase in strength/power quickly
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"When looking at a paper with untrained individuals, what must we consider when observing the data? (aka why strength/power may increase exponentially)" - SO what can we also look at as well to back up the researchers findings
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Has body mass or body fat changed?
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Why would sporting activites (tennis, basketball, squash) have fast acceleration phases than top track sprinter? Cronin and Hansen 2005
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Lower centre of gravity and lower knee lift
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What was Cronin and Hansen (2005) findings?
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Squat and CMJ height are greater in faster players
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What does movement prep do?
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Boosts heart rate, blood flow to the muscles, and core temperature
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What is active elongation? and why is it different to the traditional way?
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It is lengthening of the muscle (stretching) whilst also contracting when stretching to active other muscles around the stretched muscles
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What is a reciprocal inhibition?
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One muscle group contracts, another relaxes. When one fires, the other reloads
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What does the hip cross over warm-up exercise do?
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Build mobility and strength in the torso by disassociating hips and shoulders
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What does the scorpion warm-up exercise do?
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Lengthens and strengthens the muscles of your core, stretch your chest, quads, hips, and abs, and activate your glutes
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What does the calf warm-up exercise do?
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Increase flexibility in the calves/achilles tendon if knee more bent
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What does the hand walk warm-up exercise do?
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Builds stability in your shoulders and core and lengthens your hamstrings, calves and lower back muscles
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What does the inverted warm-up exercise do?
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Improve hamstring flexibility and balance, along with dynamic pillar stabilization
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What does the lateral lunge warm-up exercise do?
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Open up the muscles of your groin and hips and to pillar strength as you sit back and down
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What does the forward lunge/firearm-to-instep warm-up exercise do?
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Improves flexibility in your hips, hamstrings, lower back, torso, groin, hip flexors, and quads
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What does the backwards lunge with a twist warm-up exercise do?
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Lengthens your hip flexors, quads, and core.
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What does the drop lunge warm-up exercise do?
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Improves flexiblity in your hips, glutes and IT band
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What does the sumo-squat warm-up exercise do?
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Improves flexibility in your hamstrings, groin, ankles and lower back
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What is the catabolic effect of training?
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Increase HR, perspriration, increased blood lactate, heightened endocrine system (Immediate effect of exercise)
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What is the anabolic effect of training?
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The body's recovery and preperation response for which starts just after exercise. This effect heightens adaptation to the stimuli to adapt to further similar stimuli effects (Residual effect of exercise)
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What is the immediate effect of training?
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Increase HR, perspriration, increased blood lactate, heightened endocrine system - CATABOLIC effect!
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What is the Residual effect of training?
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Increase HR, perspriration, increased blood lactate, heightened endocrine system - ANABOLIC effect!
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What is the cumulative effect of training?
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The body's progressive adaptation through the preperation response measured over a period of months or years
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What is Fartlek training?
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Continuous activity without rest or intervals with various speeds throughout
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How do you overload strength?
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Increase the resistance
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How do you overload strength endurance?
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Increase reps - submaximal loads
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How do you overload aerobic endurance?
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Increase the ammount of time you work at a low strength demand of steady state
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How do you overload Speed Endurance?
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Increase number of high-quality reptitions
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How do you overload speed?
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Perform a given task faster
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How do you overload power?
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Increase the resistance without loss of speed
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How do you overload mobility?
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Taking the effective joint action beyond its present limit
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What is the Aerobic threshold? (~%)
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~60%
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What is the speed training zone? (~%)
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~>95%
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How do we work out speed?
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Speed = Distance/Time
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What is acceleration speed?
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Velocity increases rapidly (rapid increase in rate of change in velocity)
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What is acceleration speed measured in
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m/s2 (metres per second squared)
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What is maximum speed?
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Peak speed reached in a sprint (~30m-60m)
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What is maximum speed measured in?
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m/s or km/hr
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What is speed endurance?
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Ability to maintain high running speeds
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F = ?? (speed)
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F=ma
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What is newton's second law?
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Acceleration of a body is directly proportional to, and in the same direct as, the net force acting on the body, and inversely proportional to its mass
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What are the mechanical factors of speed? (5)
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Base of support, centre of mass, force production, force transmission and time dependance
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Fletcher (2009) states sprinting needs both...
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Vertical and horizontal force
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What is Newtons third law?
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When one body exerts a force on a second body, the second body simultaneously exerts a force equal in magnitude and opposite in direction to that of the first body
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What are the technical factors of sprinting?
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Foot placement, weight distribution, posture, limb alignment, limb action, movement path
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Name the three sprint phases
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Drive phase, Support phase and the flight phase
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What did Sayer (1998) conclude about running techniques in rugby?
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Sprinters usually attain maximum velocity at ~65-70m, Key moments in rugby occur over less than 10m, Rugby players rarely sprint over 30m, Ability to accelerate and change of direction at speed is key
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What are trimp scores used for
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Quantifying training load
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What is Salivary IgA?
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Antibacterial antibody that mediates the immunological mechanisms at mucosa surfaces
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What other antimicrobial proteins other than salivary IgA are potentially better markers for mucosal immune function that Salivary IgA?
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Alpha amylase, lactoferrin and lysozyme
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Where is testosterone secreted from?
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The endocrine glands
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What ratio is used to monitor and prevent over training syndrome?
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Testerone:Cortisol
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What is the normal adult range for cortisol concnetration?
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6-28 mg/dL
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When was periodisation devised and then popularised (and who)?
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wieght lifters - 1960's and made popular by Stone in 1980/1990
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What does GAS stand for?
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General adaptation syndrome
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