Exercise Leadership 2 - Exam 3

Front 1

When classifying resistance training status, what is the training age for a beginner, intermediate, and advanced trained individual?

Back 1

Beginner: less than 2 months

Intermediate: 2-6 months

Advanced: more than or equal to 1 year

Front 2

How many times a week should a beginner, intermediate, and advanced trained individual train?

Back 2

Beginner: less than or equal to 1-2

Intermediate: less than or equal to 2-3

Advanced: more than or equal to 3-4

Front 3

During off-season, how often is sports practice and a resistance training? What is the resistance training goal?

Back 3

Low, High

Hypertrophy and muscular endurance (initially); strength and power (later)

Front 4

During preseason, how often is sports practice and a resistance training? What is the resistance training goal?

Back 4

medium, medium

Sport and movement specific

Front 5

During In-season, how often is sports practice and a resistance training? What is the resistance training goal?

Back 5

High, Low

Maintenance of preseason training goal

Front 6

During postseason, how often is sports practice and a resistance training? What is the resistance training goal?

Back 6

variable, variable

not specific (may include activities other than sport skill or resistance training)

Front 7

Based on training status, how many sessions per week should individuals resistance train?

Back 7

Beginner: 2-3

Intermediate: 3-4

Advanced: 4-7

Front 8

For strength goal, what should your load and rep assignments be?

Back 8

load = greater or equal to 85%

Reps = less or equal to 6

Front 9

Volume-load =

Back 9

weight units ×repetitions

Front 10

For power (single-effort and multiple effort) goal, what should your load and rep assignments be?

Back 10

Load = 80-90% / 75-85%

Reps = 1-2 / 3-5

Front 11

For hypertrophy goal, what should your load and rep assignments be?

Back 11

Load = 67-85%

Reps = 6-12

Front 12

For muscular endurance goal, what should your load and rep assignments be?

Back 12

Load = less or equal to 67%

Reps = more or equal to 12

Front 13

How many sets should you do if strength is your goal?

Back 13

2-6

Front 14

How many sets should you do if power is your goal?

Back 14

3-5

Front 15

How many sets should you do if hypertrophy is your goal?

Back 15

3-6

Front 16

How many sets should you do if muscular endurance is your goal?

Back 16

2-3

Front 17

•Whenmuscle spindles are stimulated, the stretch reflex is stimulated, sending inputto the ?

Back 17

spinal cord via Type Ia nerve fibers.

Front 18

•Aftersynapsing with the alpha motor neurons in the spinal cord, impulses travel tothe ________, causing a _______.

Back 18

agonist extrafusal fibers

reflexive muscle action.

Front 19

What is the action during the Eccentric Phase of the stretch-shortening cycle and what is the physiological event?

Back 19

Stretch of the agonist muscle

Elastic energy is stored in the series elastic component. Muscle spindles are stimulated.

Front 20

What is the action during the Amortization Phase of the stretch-shortening cycle and what is the physiological event?

Back 20

Pause between phases I and III

Type Ia afferent nerves synapse with alpha motor neurons. They transmit signals to agonist muscle group.

Front 21

What is the action during the Concentric Phase of the stretch-shortening cycle and what is the physiological event?

Back 21

Shortening of agonist muscle fibers

Elastic energy i released from the series elastic component. Alpha motor neurons stimulate the agonist muscle group.

Front 22

4 factors that effect intensity of lower body plyometrics

Back 22

points of contact, speed, height of the drill, body weight

Front 23

A phenomena by which muscular performance characteristics are enhanced as a result of their contractile history

Back 23

Post-Activation Potentiation (PAP)

Front 24

PAP is using a near maximal contraction followed by ________.

Back 24

a contraction of lower intensity

Front 25

What is PAP utilized for?

Back 25

to enhance the training stimulus of plyometric exercise or prior to activity.

Front 26

TRUE or False:

InducingPAP prior to competition may prove to be better than conventional warm-uptechniques for performance of explosive movements

Back 26

True

Front 27

Mechanisms of PAP

Back 27

–Phosphorylationof regulatory light chains

–Increasedrecruitment of higher-order Motor Units

Front 28

Impulse

Back 28

–thechange in momentum resulting from a force, measured as the product of force andtime.

Front 29

Rate of force development (RFD)

Back 29

–Thedevelopment of maximal force in minimal time, typically used as an index ofexplosive strength.

Front 30

Training goals for running speed:

–Emphasize brief ground support times as a means of achieving rapid stride rate.

Back 30

•Requires high levels of explosive strength •Developed systematically through consistent exposure to speed training as well as properly designed strength training programs

Front 31

Training goals for running speed:

–Emphasizefurther development of the stretch–shortening cycle as a means to increase theamplitude of impulse for each step of the sprint.

Back 31

•Highachievers at top-speed sprinting produce high forces in a shorter stance phaseusing the stretch–shortening cycle.

•Thecomplete weightlifting movements and their derivatives are key exercises inoverloading the stretch–shortening cycle with forces greater than thoseproduced during an open sprint.

Front 32

Factors affectingchange-of-direction

Back 32

•Maychange depending on the demand of the COD test

•It isa combination of the ability to decelerate, reorient the body to face orpartially face the direction of intended travel, and then explosivelyreaccelerate that truly determines change-of-direction ability

Front 33

•Factors affecting perceptual–cognitive ability

Back 33

•Thereare several factors that are components of perceptual–cognitive ability: visualscanning, anticipation, pattern recognition, knowledge of the situation,decision-making time and accuracy, and reaction time.

•Manyof these aspects of development are sport specific.

Front 34

Name sometechnical guidelines and coaching suggestions.

Back 34

•Visualfocus

•Bodyposition duringbrakingand reacceleration

•Legaction

•Armaction

Front 35

What are the 4 stages of General Adaptation Syndrome (GAS)?

Back 35

1. Alarm phase

2. Resistance phase (system returned to or elevated above baseline)

3. Supercompensation phase (new level occurs in response to adaptive response)

4. Overtraining phase

Front 36

Cycles of periodization

Back 36

•macrocycle:Typically an entire training yearbut may also be a period of many months upto four years (for Olympic athletes).

•mesocycles:Two or more cycles within the macrocycle, each lasting several weeks toseveral months.

•microcycles:Typically four weeks, but could beas short as several days depending on the program.

Front 37

Periods of periodization

Back 37

•Preparatory period

•Firsttransition period

•Competitive period

•Second transition period (active rest)

Front 38

•Preparatory period

Back 38

–Theinitial period is usually the longest and occurs during the time of the yearwhen there are no competitions and technical, tactical, or sport-specific workis limited (the off-season).

–Themajor emphasis of this period is establishing a base level of conditioning toincrease the athlete’s tolerance for more intense training.

–Hypertrophy/strengthendurance phase

–Basicstrength phase

Front 39

•Firsttransition period

Back 39

–Alinkage between the preparatory and competitive periods.

–Classicallythe resistance training in this period focuses on the elevation of strength andits translation to power development.

–Strength/powerphase

•Lowto very high loads (30-95% of 1RM, depending on the exercise) and low volumes(2 to 5 sets for 2 to 5 repetitions).

Front 40

•Competitive period

Back 40

–Forpeaking, athletes use very high to low intensity (50% to ≥93%of the 1RM) and very low volume (1 to 3 sets of 1 to 3 repetitions).

–Formaintenance, athletes use moderate to high intensity (85-93%of the 1RM) with moderate volumes (about 2 to 5 sets of 3 to 6 repetitions).

Front 41

•Second transition period (active rest)

Back 41

–Betweenthe competitive season and the next macrocycle’spreparatory period is the second transition period.

–Thesecond transition (active rest, or restoration) provides a period of time inwhich athletes can rehabilitate injuries and refresh both physically andmentally before beginning a new annual training plan or macrocycle.

Front 42

Applying periodization periods to the off-season.

Back 42

–Preparatoryperiod: Between the end of the postseason and the beginning of the preseason,about 6 weeks (although this varies greatly) before the first major competition

Front 43

Applying periodization periods to the preseason

Back 43

–Firsttransition period: leads up to the first contest, with a focus on thestrength/power phase of resistance training

Front 44

Applying periodization periods while In-season

Back 44

–Containsall the contests scheduled for that year, including any tournament games. Mostsports have a long season that requires multiple mesocyclesarranged around key contests.

Front 45

Applying periodization periods during postseason

Back 45

–Secondtransition period: after the final contest–Activeor relative rest for the athlete before beginning the next year’s off-season orpreparatory period

Front 46

•A specific, sudden episode ofoverload injury to a given tissue

Back 46

Macrotrauma

Front 47

•A complete displacement of thejoint surfaces

Back 47

Dislocation

Front 48

•A partial displacement of the jointsurfaces

Back 48

Subluxation

Front 49

Trauma to a ligament, classified as1st, 2nd, or 3rd degree depending on severity

Back 49

Sprain

Front 50

•A musculotendinous injury caused by direct trauma

Back 50

Contusion

Front 51

•Tears in the muscle fibers causedby indirect trauma that are classified into 1st, 2nd, or 3rd degree based onseverity

Back 51

Strain

Front 52

•An overuse injury caused byrepeated, abnormal stress applied to a tissue by continuous training ortraining with too little recovery time

Back 52

Microtrauma

Front 53

•The most common type of overuseinjury that occurs in bones

Back 53

Stress fracture

Front 54

•An overuse injury that results ininflammation of a tendon

Back 54

Tendinitis

Front 55

–Inflammationis the body’s initial reaction to injury and is necessary for normal healing tooccur.–Theinjured area will become red and swollen.

Back 55

•Inflammatory response phase (tissue healing)

Front 56

–Oncethe inflammatory phase has ended, tissue repair begins; this phase allows thereplacement of tissues that are no longer viable following injury.Thisphase of tissue healing begins as early as 2 days after injury and may last upto 2 months

Back 56

•Fibroblastic repair phase (tissue healing)

Front 57

–Theweakened tissue produced during the repair phase is strengthened during theremodeling phase of healing.–Tissueremodeling can last up to 2 to 4 months after injury.

Back 57

•Maturation–remodeling phase (tissue healing)

Front 58

–Closedkinetic chain exercises

Back 58

(a)Squat exercise (downward movement)(b)Push-up exercise

Front 59

•open kinetic chain:

Back 59

An exercise that uses a combinationof successively arranged joints in which the terminal joint is free to move;open kinetic chain exercises allow for greater concentration on an isolatedjoint or muscle.

Front 60

Closed kinetic chain

Back 60

• Anexercise in whichthe terminal joint meets with considerable resistance that prohibits orrestrains its free motion; that is, the distal joint segment is stationary.

Front 61

•Riskfactors for upper extremity injury

Back 61

–Decreasedglenohumeral ROM

–Scapulardyskinesis

–Decreasedshoulder strength

Front 62

•Risk factors for lower extremityinjury

Back 62

–Decreasedbalance

–Decreasedneuromuscular control during jump landing

–Decreasedlower extremity muscle strength

Front 63

Mechanisms of EIMD

Back 63

They can be mechanical, metabolic or oxidative

Mechanical: # of contractions, force, specific force, and contraction velocity.