Pes

Front 1

Integrated training

Back 1

A comprehensive approach that attempts to improve all components necessary for an athlete to perform at the highest level and prevent injury

Front 2

Functional strength

Back 2

The ability of the neuromuscular system to contract eccentrically, Isometrically, and concentrically in all 3 planes of motion

Front 3

Neuromuscular efficiency

Back 3

The ability of the human movement system to allow agonists, antagonists, synergists, and stabilizers to work synergistically to produce force, reduce force, and dynamically stabilize the entire human movement system.

Front 4

Stretch shortening cycle

Back 4

An active stretch (eccentric contraction) of a muscle followed by in immediate shortening (concentric contraction) of that same muscle.

Front 5

Length tension relationship

Back 5

The resting length of a muscle and attention the muscle can produce at this resting length

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Force couple

Back 6

Muscle groups moving together to produce movement around a joint

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Altered reciprocal inhibition

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Muscle tightness that causes decreased neural drive to its functional antagonist

Front 8

Synergistic dominance

Back 8

Compensation by synergists for a weak or inhibited prime mover in an attempt to maintain force production and functional movement patterns

Front 9

Training with proper posture

Back 9

Ensures optimal results and decreases the risk of developing muscle imbalances, joint dysfunctions, and tissue overload

Front 10

The length tension relationship is altered when

Back 10

A muscle is stimulated at a length less than or greater than this optimal length, altering force couple relationships and joint kinematics

Front 11

Subtle changes in posture, pattern overload, injury, and decreased neuromuscular efficiency

Back 11

can alter the resting length of muscle, which can lead to muscle imbalances

Front 12

Muscle overactivity, adaptive muscle shortening, or both can cause

Back 12

Altered reciprocal inhibition and synergistic dominance

Front 13

Muscles

Back 13

Can have some anatomical individual ality, they lack functional individuality

Front 14

An integrated sports performance training program will focus on

Back 14

Multi planar training (sagittal, frontal, transverse) while activating the entire spectrum of muscle contraction (eccentric, isometric and concentric) using multiple modalities (free weights, dumbbells, cables, machines, tubing, medicine balls, etc) incorporating flexibility, core, balance, plyometrics, speed, agility, quickness, integrated resistance training, and sports specific conditioning to efficiently and effectively prepare athletes for optimal performance and injury prevention

Front 15

Flexibility

Back 15

The ability of the human movement system to have optimal range of motion as well as neuromuscular control throughout that range of motion in order to prevent injury and enhance functional efficiency

Front 16

Static, active, and dynamic stretching

Back 16

All can be effective for improving range of motion, this complete continuum of flexibility training should be incorporated into a comprehensive training program in order to develop optimum functional range of motion and neuromuscular efficiency

Front 17

Energy system efficiency

Back 17

Serves as a foundation for the development of overall fitness and athletic performance. Increases in efficiency , regardless of primary energy system reliance, can improve training readiness and athletic performance.

Front 18

Components of an integrated sports performance program

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Flexibility training

Metabolic energy system training core training

Balance training

Plyometrics training

Speed, agility, and quickness training

Resistance training

Sports specific conditioning

Front 19

Core training

Back 19

Is a systematic and progressive approach to develop muscle balance, nor a muscular efficiency, strength, power, and indurance in the core musculature. A stable strong and reactively efficient core should be a cornerstone in all integrated sports performance and injury prevention programs

Front 20

Balance training

Back 20

A systematic and progressive training process designed to develop a neuromuscular efficiency.

Balance training in a proprioceptively enriched environment (e.g., half foam roll, foam pad, balance disk, etc) stimulates neuromuscular adept ations leading to improved in for muscular and intermolecular coronation, that is, recruiting the right muscles to work at the right time with the right amount of force for the desired outcome.

Front 21

Intra muscular coordination

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The ability of the central nervous system to improve motor unit recruitment, rate coding, and synchronization within an individual muscle.

Front 22

Inter-muscular coordination

Back 22

Is the ability of the entire human movement system and each muscular sub system to work interdependently to improve movement efficiency; another central nervous system function

Front 23

Improved intra and inter muscular efficiency

Back 23

Will yield greater recruitment of the agonist musculature and less inhibition (interference) from the antagonist musculature. This will result in greater force production and injury prevention.

Front 24

Rate coding

Back 24

Muscular force can be amplified by increasing the rate of incoming impulses from the motor neurons after all perspective motor units have been activated

Front 25

Rate of force production

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How quickly a muscle can generate force.

Front 26

Enhanced athletic performance

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Is related to the rate of force production which is regulated by the central nervous system

Front 27

The demands of training

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Should occur at speeds that will be encounter during functional activities so the system learns just how rapidly force production will be required. This means the human movement system will only move within a defined range of speeds set by the central nervous system

Front 28

Play a metric training

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Overloads the stretch shortening cycle (e.g. Box jumps, squat jumps, hops, etc) to enhance neuromuscular efficiency, rate of force production, and reduce neuromuscular inhibition by stimulating the proprioceptive mechanisms and elastic properties of the human movement system.

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Human movement occurs

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In all planes of motion at varying speeds and demands in response to multiple stimuli.

The ability to change speed, direction of movement, and appropriately react to all given stimuli is often the difference between injury and safety and success or failure.

Improving speed call my change of direction, and reaction time is possible through proper training strategies. These strategies have come to be known as speed, agility, and quickness or SAQ training