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71 Cards in this Set
- Front
- Back
periodization
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pre-planned systematic variation in training specificity, volume, and intensity organized in cycles within an overall program
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training specificity
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training for what you need and looks at overall needs for a specific sport
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intensity
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% at which you train
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volume
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sets and reps within an exercise
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importance of periodization
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promotes long term training, improves performance, and help prevent over training
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macrocycle
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entire training year, up to 4 for olympic athletes
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mesocycle
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cycles within a mesocycle; pre-, post-, off-season
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microcycle
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training weeks within a mesocycle usually with a particular goal in mind
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importance of strength and conditioning program
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prevention on injury, allows athletes to reach athletic potential, and promotes higher self confidence
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slow twitch muscle fibers
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large number of mitochondia which are resistant to fatigue. Ex. used in endurance activities
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fast glycolitic muscle fibers
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low number of mitochonria which fatigue rapidly. Ex. used in sprinting activities (5-8sec in duration)
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fast twitch oxidated muscle fibers
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fatigue somewhat. Ex. used in sprinting activities (1-2min in duration)
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anaerobic exercise
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greater performance in short, high intensity activities lasting no longer than 2 min
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aerobic exercise
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increase capacity to resist fatigue, can perform lower intensity exercises for a longer period of time
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concentric
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muscle shortening
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eccentric
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muscle lengthening
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isometric
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tension on muscles are equal
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power
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time rate of doing work
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strength
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max force that a muscle group can generate at a specified velocity
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biggest problem in weight lifting
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making sure that athletes use proper technique
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training for bone strength
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stronger forces increase muscle contraction and can be trained using multi-joint movements
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osteogenic stimuli
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factors that stimulate new bone growth which cuts down on injury and stress fracture
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progressive overload
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progressively putting on more than normal demands on muscles and bone mass; if too heavy=injury
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cardiovascular response: anaerobic training
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will not significantly change resting heart rate
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cardiovascular response: resistance training
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will increase heart rate, blood pressure, stroke volume
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over-training
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excess frequency, volume, or intensity of training that results in extreme fatigue/illness/injury
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detraining
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stopping all anaerobic activity that results in decrease performance and loss of physiological adaptation
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motivation of athletes
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love of the sport, professional play, scholarship, drive/desire of the game
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ideal performance state
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absence of fear, no over analysis of performance, narrow focus of attention, deterioration of time and space
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positive reinforcement
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act of increasing behavior by presenting a reward
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negative punishment
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the removal of something valued. Ex. playing time
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positive punishment
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presentation of an object/event/act that could decrease the probablity of that behavior happening again
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negative reinforcement
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increasing behavior by removing an event or object because of good behavior. Ex. taking away last drill because of good behavior
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baseline measurement
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starting point against achievable goals that can be set
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validity
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the degree to which a test item measures what it is suppose to measure; most important testing characteristic
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face validity
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appears to the athlete and observers that the test measure what it is purposed to measure
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reliability
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a measure of a degree of consistency or repeatability of a test
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specific warm-up
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movements similar to the movements of the athletes sport. it involves 8 to 12 minutes of dynamic stretching
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static stretching
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slow and consistant movements with the end position held for 30 seconds
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ballistic stretching
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involves active muscular efforts and uses a bouncing type movement, end position is not held
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dynamic stretching
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functionally based exercise that uses sort specific movements to prepare the body for activity
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PNF stretching
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hold relax, contract relax, hold relax contract
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pronated grip
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palms down, knuckles up
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supinated grip
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palm up, knuckles down
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neutral grip
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knuckles point laterally like a handshake
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alternated grip
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one hand is knuckle up while the other hand is knuckle down
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hook grip
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palm down, knuckle up, thumb around the bar. used in power grips that should not be taught to beginners
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closed grip
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thumb is wrapped around the whole bar
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open or false grip
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when the thumb does not wrap around the whole bar
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sticking point
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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
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weight belts
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use during sets that involve maximal or near maximal loads
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back flat
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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
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primary responsibility of the spotter
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to prevent injury
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lift off
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moving the bar from the upight supports to a position in which the athlete can begin the exercise
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speed
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high movement velocity
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agility
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explosively change movement velocity modes
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special endurance
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ability to repeatedly perform maximal or near maximal efforts in competition specific exercises
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force
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the product of mass and acceleration
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impulse
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change in momentum resulting from a force measured as the product of force and time
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flight phase
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no ground contact
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support phase
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1 leg is in contact with the ground
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sprinting assistance
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gravity assisted running or other means of achieving an over speed effect; improves stride rate
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sprinting resistance
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gravity resisted running or other means of the overload effect; primarily improving stride length
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stride frequency/rate
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the amount of times the legs turn over during an activity
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stride length
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the length of a single stride
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cross training
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a different mode of training used to maintain general fitness; can prevent boredom, overreaching, and prevent plateau
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exercise economy
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energy cost of an activity at a given exercise velocity
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lactate threshold
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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
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hypertrophy
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prepares the body for more intense training, endurance is gained due to high volume of exercise
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basic strenght
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improves muscular strenght and prepares body for intense workouts to come.
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strength and power
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strength and power are brought to high levels; intensity is high, while reps and volume are low
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