Strength Training And Conditioning

Front 1

Warm Up

Back 1

-Increase muscle temp, blood flow, faster muscle contraction, more strength and power,more oxygen delivery due to Boyr effect

Front 2

General Warm Up

Back 2

-5-10 Minutes
-Jogging or skipping
-Increase HR, blood flow, muscle temp, respiration rate, and perspiration

Front 3

Specific Warm Up

Back 3

-Movements similar to athletes sport
-8-12 minutes
-Sprints, drills, or jumping

Front 4

Flexibility

Back 4

-Measure of ROM and has static and dynamic components

Front 5

Static Flexibility

Back 5

The range of possible movement about a joint and its surrounding muscles during a passive movement. Requires no voluntary muscular activity

Front 6

Dynamic Stretch

Back 6

The available ROM during active movements and therefore requires voluntary muscular actions. Greater ROM than static

Front 7

Factors Affecting Flexibility

Back 7

Joint Structure, Age and Sex, Connective Tissue, Muscle Bulk, Activity Level

Front 8

Joint Structures

Back 8

Ball and Socket, Ellipsoidal, Hinge

Front 9

Age and Sex

Back 9

-Younger people are more flexible than older people
-Older people go through fibrosis where fibrous c.t. replaces muscle fibers

Front 10

Connective Tissue

Back 10

-Tendons, ligaments, fascial sheaths, joint capsules and skin

Front 11

Elasticity

Back 11

The ability to return to original resting length after a passive stretch

Front 12

Plasticity

Back 12

The tendency to assume a new and greater length after a passive stretch

Front 13

When Should an Athlete Stretch?

Back 13

Following a practice and Competition, and as a Separate Session

Front 14

2 Proprioceptors

Back 14

Muscle Spindles, and Golgi Tendon Organs

Front 15

Muscle Spindles

Back 15

In the intrafusal muscle fibers, monitor change in length, innervate with motor neuron to cause muscle action

Front 16

Stretch Reflex

Back 16

Stimulation of the muscle spindle.

Front 17

Autogenic Inhibition

Back 17

Relaxation that occurs in the same muscle that is experiencing increased tension

Front 18

Reciprocal Inhibition

Back 18

Relaxation that occurs in the muscle opposing the muscle experiencing the increased motion

Front 19

Active Stretch

Back 19

When the person stretching supplies the forccce of the stretch

Front 20

Passive Stretch

Back 20

When a partner or stretching machine provides external force to enhance the stretch

Front 21

Static Stretch

Back 21

Slow and constant, No stretch reflex
-Reduce risk of injury
-Lead to less force in production

Front 22

Dynamic Stretching

Back 22

Improve running performance
-Degree of stretch varies on warm up in sport
-Sport specific movements

Front 23

PNF

Back 23

-Proprioceptive neuromusular failitation
-Performed with a partner, involves passive and active movements
-Hold relax, contrac relax, hold relax with agonist contraction

Front 24

Agonist Contraction

Back 24

Used during a passive stretch
-3 types- hold relax, contract relax, hold relax with agonist contraction

Front 25

General Warm Up

Back 25

5 to 10 minutes of slow activity
-increase body temp., heart rate, blood flow, resperation rate, and viscosity of joint fluid

Front 26

Specific Warm Up

Back 26

8 to 10 minutes of dynamic stretching through rom
-sport specific warm ups
-sprint drills, bounding activities, or jumping
-progress gradually

Front 27

Two common grips used in resistance training

Back 27

pronated grip (palms down) and supinated grip (palms up)

Front 28

Two less common grips in resistance training

Back 28

Alternated grip, hook grip

Front 29

Five point body contact position

Back 29

head is placed firmly on becnch or back pad, shoulders and upper back are placed firmly and evenly on the bench or back pad, buttocks are blaced evenly on the bench or seat, right and left foot flat on floor

Front 30

Sticking point

Back 30

The most strenuous movement of a repetition
-usually exhale through the point

Front 31

Structural exercises

Back 31

Where one holds their breath during a workout

Front 32

Valsalva Maneuver

Back 32

Maintains proper vertebral alignment and support

Front 33

Liftoff

Back 33

Moving the bar from the upright supports to an exercise

Front 34

Spotting

Back 34

1.Overhead and with bar in back or front of shoulder
-inside power rack
2.Over the face
-alternate grip (Narrower than athlete)
-close as possible to the dumbbell

Front 35

Athlete spotter communication

Back 35

1. how will the bar initially be handled
2.number of reps
3.when the athlete is ready to move the bar into position
-liftoff
-take it

Front 36

Program design analysis

Back 36

Determine characteristics
-movement analysis
-physiological analysis
-injury analysis

Front 37

Athlete assessment

Back 37

-profile analysis
-training background
-exercise history
-type
-length
-level
-experience

Front 38

Exercise selection for program design

Back 38

core exercises- back squat, load spine
-Power - power clean and squat

Front 39

SAID Principle

Back 39

Specific, adaptation to, impose, demands

Front 40

Workout days

Back 40

beginners - 2 to 3 days
Intermediate - 3 to 4 days
Advanced - 4 to7 days