Conditioning Seasons
In this phase the athlete in competing and the focus is more on skills and strategy but should continue to maintain strength and power.
Name 2 of the 3 stretching techniques that were demonstrated in class to determine flexibility.
sit and reach
trunk extension
shoulder extension
Describe the difference between isometic, concentric and eccentric contractions
isometric: muscle does not move
concentric: muscle shortens, moves against resistance
Eccentric: muscle is lengthened, resistance is greater than contraction
Using a series of exercise stations such as weight-training, flexibility, bodyweight, and aerobic exercise
Circuit training
What is the difference between high-intensity interval training and Fartlek training?
High-intensity: alternating work with active recovery
Fartlek: type of cross country running training with periods of surges (increased pace) (less regimented)
During this season, training activity is more unstructured and recreational
Off-Season (Post-Season)
When you substitute training or conditioning that is not specific to the athlete's sport
Cross Training
Describe the difference between dynamic, static, ballistic, and Proprioceptive Neuromuscular Facilitation (PNF)
dynamic- successive forceful contractions of the agonist muscle that results in stretching the antagonist muscle
Static- stretch and hold (good for rehab)
Ballistic-stretching with a bouncing movement
PNF-involve alternating contractions and stretching
What must happen for muscle strength to improve
It must be overloaded in a progressive manner
This is how much oxygen can be used during 1 minute of maximum exercise
Maximum aerobic capacity
This allows athletes to train year-round with decreased risk of injury and staleness
Periodization
This is used to prepare the body for physical activity. It gradually stimulates and warms the muscles, and increases metabolic processes.
Warm-up
This develops because of some mechanical stress to the muscles and causes a tender nodule on a band of muscle
trigger point
These type of exercises use forceful exposive movements over a short period of time
Plyometics
Daily Double
What is cardiorespiratory endurance and how does it relate to injury prevention.
During this phase, low intensity-high volume reps would be used.
Endurance phase
This principle states that the body with gradually adapt when subjected to stress and overloads of varying intensity
SAID (specific adaption to imposed demands)
This type of muscles would be used to run a 100 meter sprint
fast-twitch muscle fibers
These exercises use the force of gravity as resistance
Bodyweight exercises
What is the difference between aerobic and anaerobic exercise
Aerobic: body can keep up with supply of oxygen
Anaerobic: Intensity is so great that oxygen demand is greater than the body can deliver
During this phase you use high intensity with decreased volume and it tends to be sports specific
Power phase (often during preseason)
This refers to the total range of motion through which a joint can be moved by the athlete
Active Range of Motion (AROM)
What are muscle endurance, strength, and power
endurance: ability to perform repetitive contractions against some resistance
Strength: maximum force that can be applied by a muscle during a single maximum contraction
Power: the ability to generate force rapidly
What is the difference between isotonic and isokinetic exercises
Isotonic: shorten and lengthen a muscle through a complete range of motion where the resistance varies
Isokinetic: muscle is shortened and lengthened at a constant velocity with maximum resistance throughout
What is continuous endurance training?
Using exercises performed at the same level of intensity for long periods.