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42 Cards in this Set
- Front
- Back
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Agonist |
Muscle most directly involved in bringing about a movement i.e; Biceps in a bicep curl |
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Antagonist/protagonist |
Muscle that can slow down or stop the movement Triceps in a bicep curl |
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First class lever |
Lever for which the muscle force and resistive force act on opposite sides of the fulcrum i.e: elbow extension |
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Second class lever |
Resistance is between the axis and the force Required muscle force is smaller than the resistive force i.e; plantar flexion against a resistance |
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Third class lever |
Muscle force and resistive force act on the same side of the fulcrum Most common lever system in the body i.e: biceps curl, leg extension |
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Three types of muscle action |
Concentric, eccentric, Isometric |
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Concentric |
Muscle shortens because contractile force greater than resistive force |
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Eccentric |
Muscle lengthens because contractile force less than resistive force. Occurs during lowering phase of exercise, keeps the weight from being accelerated down by gravitational force. Rehab benefits as well as strength benefits |
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Isometric |
Muscle length does not change because contractile and resistive forces are equal Hanging leg raise for abs |
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Applications to resistance training |
When the weight is horizontally closer to the joint, it exerts less resistive torque When the weight is horizontally farther from a joint, it exerts more resistive torque |
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Advantages to free weights over machines |
Whole body training, increasing bone density, simulation of real life activities |
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Joint biomechanics ( Back) |
85-90% of all disk herniation at L4-L5 Flat back lifting posture has been found to be more effective than rounded back Slightly lordotic back is able to exert considerably higher force that rounded back. |
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Intra-abdominal pressure and lifting belts |
"Fluid ball" aids in supporting the vertebral column during resistance training Avoid valsalva manuever |
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Shoulder |
Shoulder has the greatest ROM of all joints in human body Glenoid cavity is not a true socket and is less stable than the hip Stability depends on: Glenoid labrum, joint synovium, rotator cuff muscles, pectorals These structures can easily impinge on each other causing tendonitis |
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Knee |
Prone to injury due to location between 2 levers Knee wraps: commonly used in powerlifting No evidence that these protect against injury however have been shown to increase performance |
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Anerobic training |
High intensity, intermittent bouts of exercise such as weight training; plyo; speed, agility, interval training Under 10 seconds. rest periods 5-7 mins |
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Periodization |
Planned manipulation of training ( frequency, intensity, time) to maximize adaptations |
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General adaptation syndrome |
Alarm: Can last several days/weeks Extreme soreness, stiffness, possible drop in performance Resistance: Body adapts to new stimulus and returns to normal function Body demonstrates its ability to withstand the stress (make neruological adaptations) Exhaustion:Happens when/ if the stress persists for a prolonged period of time Some of the symptoms from the alarm phase can reappear Should try and avoid this phase if you are the coach |
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Microcycle |
Typically one week long but could last up to four weeks depending on the program |
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Mesocycle |
Two or more cycles within the macrocycle, each lasting several weeks to several months |
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Macrocycle |
Typically an entire training year but may also be a period of many months up to four years (olympic athletes) |
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Periodization periods |
Preparatory, First transition, Competition, Second transition |
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Preparatory |
usually the longest Limited number of sport specific skill practices or game strategy sessions ( open gym) Major emphasis of this period is establishing a base level of conditioning to increase the athletes tolerance for more intense training |
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Preparatory cont. |
Hypertrophy/ Endurance phase (typically 1-6 weeks)- Very low to moderate intensity (50-75%) and very high to moderate volume( 3-6 sets 10-20 reps) Basic strength: High intesntiy (80-90%) and moderate volume (3-5 sets of four to 8 reps) Strength/power- High intensity (75-95%) and low volume (3-5 sets, 2-5 reps) |
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First transition |
Between the prep and competitive periods to denote the break between high volume and high intensity Low intesnity, low volume for one week before before competition period |
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Competition period |
For peaking, athletes use very hig intensity (>93% of 1RM) and very low volume ( 1-3 sets, 1-3 reps) For maintenance, athletes use moderate intensity (80-85%) and moderate volume ( 2-3 sets, 6-8 reps) |
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Second transition period |
Between competitive and and the next macrocyle ( offseason) Active rest period consists of recreational activities that may not involve resistance training |
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Linear vs Undulating |
Linear: traditional resistance training periodization model with gradually progressive mesocycle increase in intensity over time ( Jim wendlers 5/3/1) Undulating or nonlinear- Periodization model alternative that involves large fluctuations in the load and volume assignments for core exercises |
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Linear vs Undulating |
Linear may cause more neural fatigue due to extended increasing training intensities. |
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Testing terminology |
Test: A procedure for assessing ability in a particular endeavor Field test: A test used to assess ability that is performed away from the lab and does not require extensive training or expensive equipment Measurement: the process of collecting data Eval: The process of analyzing test results for the purpose of make decisions. |
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Testing in the heat |
To get acclamated, athletes should train in the enviornment they will be tested in a few weeks before being tested Avoid testing under extreme combinations of heat and humidity On days when tem is high, indoor facilities should be used or testing should be conducted during morning or evening hours Athletes should make sure they are well hydrated Stay hydrated during activity ideally 150-250ml of fluid every 15 mins |
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Exercise in the heat cont |
Be aware of symptoms of hyponatermia or water intoxication
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Sequence of tests |
Non fatiguing tests Agility tests Max power and strength tests Sprint tests Local muscular endurance tests Fatiguing anaerobic capacity tests Aerobic capacity tests |
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How to test for Muscular strength ( low speed) |
Low movement speed 1RM |
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Max muscular power (high speed) |
High force while contracting at high speed Power clean, snatch, jerk |
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Local muscular endurance |
Ability of muscle to perform repeated contractions against submax resistance |
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Aerobic capacity
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Max rate at which athlete can produce energy through oxidation of energy resources ( carbs fats protein Usually expressed as volume of Oxygen per kg of body weight per minute AKA aerobic power |
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Agility |
Agility to stop, start and change direction of the body or body parts rapidly in a controlled manner |
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Speed |
Distance per unit time, measured over a fixed distance Typically no longer than 100 meters because that represents aerobic/anaerobic capacity rather than absolute ability move at max speed |
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Flexibility |
ROM about a body joint Goniometry Sit and reach |
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Balance |
Ability to maintain static/dynamic equilibrium Stability is the ability to return to desired position following a change Static standing test, biodex testing,etc Body Comp: DEXA, hydrostatic |
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motor unit vs motor neuron |
A motor unit is made up of a motor neuron and the skeletal muscle fibers innervated by that motor neuron's axonal terminals |
