test 2 – Chemistry Flashcard

Needs anaylsis

2 step process that includes

 

a. evaluation of the charateristics and requirements of the sport

 

b. assessment of the athlete

Evaluation of sport (Needs Anaylsis)

movement anaylsis: body and limb movement patterns and muscular involvment

 

physiologial anaylsis: strength power hypertrophy and muscualr endurance proprties

 

injury anaylsis: common sites for joint and muscle injury

Assesment of athlete (Needs anaylisis)

type of training program

 

length of training programs in past

 

degree of exercise technique experience

Assesment of athlete (Needs anaylsis)
physical testing and evaluation

tests relate to athletes sport

 

results from movement of anaylsis to select test

 

compare results with normative and descriptive data to determine strength and weaknesses

Assesment of athlete (needs anaylsis)

primary resistance training goal

improve strength/power/hypertrophy

 

concentrate on one training outcome per season

Exercise selection (need anaylsis)

 

chosing exercise for resistance training program 
Exercise type

core – recruit one or more large muscle groups, use two or more primary joints and have priority because of direct involvment in sport

 

assistance – recruit one or more small muscle groups and use one joint, less prioirty because less important to sport

exercise type

structural – loading on the spine directly or indirectly

 

power – structure exercises preformed quickly and explosivly

 

Movement anaylsis of the sport

 

training specificy – said (specific adapataions to imposed demands(

movement anaylsis of sport

muscle balance

agonist – muscle or muscle group activly causing movement

 

antagonist – passive muscle located on opposite side of limb

 

Training frequency

number of training sessions in a given time period

 

for resistance program common time pd is one week

 

rest periods between training

1 day rest

 

 no more than 2-3

sport season

seasonal demands of the sport may limit time for resistance training

 

exercise order

sequence of exercises preformed during one training session

 

exercise order in training sessoin
power, core, assistance
preexhuastion
athlete exhausts large muscle groups w single joint exercises before a multijoint exercise
training load and repatitions

assign load and repetition based on training goal, variation of training load,

progression of training load

mechanical work

force x displacement

 

load volume

practical measure for quanity of work performed in resistance training

 

weight units x reps

load

percentage of 1 rm

 

heavier load, lower number of reps

training load based on goals

trainer will assign number of reps based on goal repetitions

 

then training goal is applied to determine specific load and rep assignments based on rm continum

training goal
obtained when athlete lifts certain percentage of 1rm at goal number of reps
volume

total amount of weight lifted in a training session

 

load volume
# of reps x # of sets x weight lifted per rep
single set
for inexperienced untrained athletes during first months of training
periodization
strategy to promote long term training and performanced improvements with variations in training specificity, volume, intensity in cycles.
macro cycle
typicaly an entire training year, may be a couple months to four years
mesocycle
2 or more cycles withing macrocycle lasting several weeks to several months
microcycle
1-4 weeks depending on training program
prepatory period

usualy the longest

 

when there is no current competition

 

used to get athlete in condition for more intense training

off season
between post season and 6 weeks
preseason

leads up to the start of the season

 

includes late stages of prepatory, early stages of first transition

linear model
traditional resistantce training periodization model with gradualy progressive increases in intensity
non linear model
involves large fluctuations in load and volume assignments for core exercises
plyometrics
preseason mesocycle
skeletal muscle function

series elastic component (SEC) – stores elastic energy that increases in force production

 

contractile component (CC) – primary source of muscle contraction during concenctric muscle action

 

parrallel elastic component (PEC) – exerts passive force with unstimulated muscle stretch

stretch shortening cycle

energy storage of the (SEC) and stimulation of the stretch reflex to facilitate maximal muscle recruitment

 

3 phases: amortization concentric and ecentric

stretch shortening cycle

eccentric – stretch of agonist muscle

 

amortization – pause between phase 1 and 2

 

concentric – shortening of agonist muscle fibers

 

3 types of plyos

lower body plyos – produce maximal vertical/ lateral movement in a short amount of time

 

upper body plyos- include medicine ball throws push ups ect.

 

trunk plyos – shorter and quicker

plyo intensity

amount of stress placed on muscle tissues and joints

 

as intensity goes up volume goes down

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