Conditioning
A systematic approach to training that involves progressive cycling of various aspects of training to optimize performance and reduce injury risk.
What is periodization?
To increase body temperature, enhance flexibility, and prepare the body physiologically for physical activity.
What is the purpose of a warm-up?
A type of muscle contraction where the muscle generates tension without changing its length.
What is isometric contraction?
A training method that gradually increases resistance to improve muscular strength.
What is progressive resistance exercise?
The maximum rate at which oxygen can be taken in and used during exercise, an indicator of cardiorespiratory fitness.
What is VO2max?
The preparatory period is the initial phase of training where athletes build a foundation of fitness, focusing on hypertrophy and endurance with low intensity and high repetitions.
Define the preparatory period.
How long should a cool-down last?
A cool-down should last about 5-10 minutes to help return blood to the heart and prevent blood pooling in muscles.
A contraction where the muscle shortens while generating tension to overcome resistance.
Define concentric contraction.
A workout format that involves moving through a series of exercise stations, combining weight training, flexibility, and aerobic exercises.
Describe circuit training.
Training involves alternating periods of high-intensity exercise with periods of lower intensity or rest, allowing for improved aerobic and anaerobic fitness.
How does interval training work?
To provide athletes with a break both physically and psychologically after competition, allowing for recreational activities without structured training.
What is the goal of the transition period?
A stretching technique that uses controlled, repetitive movements to improve flexibility and prepare muscles for activity.
What is dynamic stretching?
A contraction where the muscle lengthens while producing tension against a greater resistance.
What is eccentric contraction?
To develop power and explosiveness through quick, intense movements that involve a stretch of the muscle followed by a rapid contraction.
What is the purpose of plyometric exercises?
A form of training that combines continuous running with varying speeds and terrain, allowing for spontaneous pace changes.
What is fartlek training?
This period involves high-intensity training focused on maintaining flexibility, strength, and cardiorespiratory endurance, with skill training and strategy sessions.
Describe the competition period.
Describe the benefits of static stretching.
Static stretching helps to improve flexibility, can reduce muscle soreness, and is often used for injury prevention.
How do agonist and antagonist muscles work together?
Agonist muscles contract to produce movement, while antagonist muscles relax and elongate to allow the movement to occur.
Training that focuses on improving strength and neuromuscular control through activities that challenge the whole body, simulating real-life movements.
Explain the concept of functional strength training.
Explain how heart rate relates to aerobic capacity.
Heart rate increases during physical activity to meet oxygen demands, and there is a linear relationship between heart rate and VO2max.
Involves substituting alternative activities to maintain fitness and prevent boredom, which is especially beneficial during the postseason and off-season.
Explain the importance of cross-training.
What is the role of flexibility in injury prevention?
Flexibility allows for a greater range of motion, improving balance and reaction time, which can help prevent injuries during physical activity.
What are the types of skeletal muscle fibers?
The two main types are slow-twitch (primarily endurance) and fast-twitch (primarily strength and power) muscle fibers, which are genetically determined.
What is the difference between open and closed kinetic chain exercises?
Open kinetic chain exercises occur when the limb is not in contact with a surface (e.g., leg extensions), while closed kinetic chain exercises occur when the limb is weight-bearing (e.g., squats).
What are the four components of the cardiorespiratory system?
The heart, lungs, blood vessels, and blood, all of which work together to transport oxygen and nutrients during physical activity.