Final Exam

Condition full sem palm cards

Periodization

A planned training process to organize the training of any athlete, ensuring long-term fitness gains.

Microcycle

The term used to denote one week of training.

Mesocycle

A training phase within a year, typically lasting 2-3 months but can also be 4-6 weeks.

Macrocycle

Historically denotes one training year in resistance training, now often shorter at 2 to 6 weeks.

Active rest

A period of less stressful training aimed at recovering physically and psychologically from previous training.

Recovery

Essential for performance, involving time for the athlete to recuperate from training loads.

Progressive overload

A principle of training which involves gradually increasing the demands on the body to improve performance.

Specificity

The principle that training should be relevant and appropriate to the sport for which the individual is training.

Training age

Refers to the number of years an athlete has been training consistently.

Competitive phase

Refers to the in-season training period aimed at maximizing performance during competitions.

External Load

The quantification of an individual's absolute and relative movement output.

Traditional Training Load

A measure of external load, such as duration, speed, and distance covered.

External Load Monitoring Focus

Primarily on-field activities like running and team training, excluding strength assessment (covered separately).

Individual Output (External Monitoring)

Force, power, velocity, and psych output without considering the cost (Internal Monitoring).

Data Sources for Monitoring External Load

GPS, Magnetometer, Tri-Axial Accelerometer, Gyroscope.

GPS (Global Positioning System)

A network of satellites that orbit the Earth and transmit information regarding latitude, longitude, and altitude.

Benefits of Using GPS in Elite Sports

Understanding demands/changes in demands, monitoring absolute and relative external load, and periodizing based on collected data.

Limitations of Using GPS in Elite Sports

Validity issues, reliability concerns, location limitations, and influence of other factors like conditions, accumulated fatigue, and energy cost of other tasks.

GPS Error Rates

Less than 5% for distance, 5-10% for speed, and approximately 7-15% for accelerometers.

Accelerometer

An electromechanical device that measures acceleration forces, whether static (like gravity) or dynamic (caused by movement or vibration).

Gyroscope

A spinning wheel or disc with a rotation axis free to assume any orientation, used for measuring or maintaining orientation.

Magnetometer

An instrument used to measure the strength and direction of the magnetic field at a point in space.

Training Stress Balance (TSB)

A concept of balancing training load, where TSB = (ATL/CTL) * 100; quantifying it is extremely difficult.

Chronic Training Load (CTL)

4-6 week rolling average

Acute Training Load (ATL)

Single Training Stimulus

Internal Load

The relative physiological stress imposed on the athlete during or as a result of training.

Smallest Worthwhile Change

0.20 x the standard deviation in test result differences; in team sports, one-fifth of the between-athlete standard deviation.

Noise in a Test Result

Expressed as the typical or standard error of measurement derived from a reliability study.

Typical Error (Noise)

Standard deviation of the difference in test results divided by 1.41.

Actual Meaningful Change

Typical error + smallest worthwhile change.

RPE

Subjective scale; highly correlated to HR, Lactate levels…CK!

sRPE Benefits

It's free, easy, and fast.

sRPE Limitations

Difficult to get engaged results, athletes may not understand the scale, results might change based on who asks.

Training Load

RPE * Session Duration

Monotony

Training Load/StDevTL; indicator of lack of variety

Training Strain

Training Loadweek * Monotony

Acute to Chronic Workload Ratio

Recent research seems to indicate that the ratio does not provide meaningful results; avoid using it.

Wellness Questionnaires

Assess personal issues, external load, perceived recovery, self-efficacy, social relaxation, fatigue, and sleep quality (e.g., DALDA).

HRV Limitations

Prior activity, time of day, posture, and diet.

Creatine Kinase

Follows expected pattern of muscle damage post game; 1000U/L general threshold “alert” limit.

Range of Motion Tests

Sit & reach, Knee-to-wall, Thomas Test; assess bilateral and unilateral deficits.

Anaerobic System

The energy system linked with high-intensity exercise that supplies energy that cannot currently be supplied aerobically.

ATP

Adenosine triphosphate; the primary energy carrier in living organisms.

Phosphagen System

A rapid energy system that regenerates ATP from phosphocreatine (PC) for high-intensity exercise.

Glycolysis

The metabolic pathway that converts glucose into pyruvate, producing ATP and lactate and does not require oxygen.

VO2max

The maximum rate of oxygen consumption during incremental exercise.

Metabolic By-Products

Substances produced through metabolic processes, like lactate and hydrogen ions, which can contribute to fatigue.

PCr (Phosphocreatine)

A molecule that stores energy in muscle cells to rapidly regenerate ATP during high-intensity exercise.

Hypertrophy

An increase in the size of muscle fibers, often as a result of resistance training.

Rate-Limiting Enzyme

An enzyme that regulates the rate of a metabolic pathway, such as phosphofructokinase (PFK) in glycolysis.

Repeated Sprint Ability (RSA)

The capability to perform a series of sprints within a short time frame, utilizing both anaerobic and aerobic energy systems.

Aerobic System

The most efficient method of producing ATP that is linked with endurance training and is not associated with fatigue-inducing by-products.

VO2max

The maximum rate of oxygen consumption measured during incremental exercise.

Crossover concept

Describes the shift from fat to carbohydrate metabolism as exercise intensity increases.

Speed endurance

Aims to prolong the time at which a near maximal speed can be maintained and train the repeatability of prolonged high-intensity bouts.

Anaerobic metabolism

Energy production that occurs without oxygen, utilized during the rest-exercise transition until oxidative metabolism takes over.

Maximal Aerobic Speed (MAS)

The lowest running speed at which VO2max is achieved, used to establish training intensity.

Training Frequency

The number of training sessions per week needed to optimize aerobic fitness, typically recommended as 3-5 days.

Lactic Acid System

An energy system that produces energy through the breakdown of glucose without oxygen, contributing to exercise performance under high intensity.

High-intensity exercise

Exercise performed at an intensity greater than 70% VO2max, primarily utilizing carbohydrates as fuel.

Continuous exercise

Exercise lasting more than 3 minutes primarily relying on aerobic metabolism.

Circuit training

A form of training that involves moving from one exercise station to another, stressing both aerobic and lactic acid systems.

Strength

The ability to apply force and overcome resistance.

Muscular Hypertrophy

Increase in the cross-sectional area (CSA) of muscle fibers due to training.

Rate of Force Development (RFD)

The speed at which an athlete can develop force.

Neural Activation

The process by which the nervous system increases the recruitment of motor units.

Power

The rate at which energy is expended or work is done; can also refer to speed strength.

Type II Fibers

Fast-twitch muscle fibers that respond quickly and with high force but fatigue rapidly.

Contrasts/Complex Loading

A training method that alternates between strength-type and power-type exercises.

Force-Velocity Curve

A graphical representation of the relationship between the force a muscle can exert and the velocity at which it can contract.

Plyometrics

Exercises that involve explosive movements and emphasize the stretch-shortening cycle of muscles.

Micro-Cycle Structure

A training schedule that outlines the distribution of training volume and intensity over a week.

Speed

A measure of how fast an object is moving, calculated as distance divided by time.

Postural Integrity

The ability to maintain optimal posture during various stages of movement, critical for performance in team sports.

Limb Mechanics

The coordinated action of arms and legs to maximize force delivery on ground contact.

Movement Efficiency

The relationship between the output of movement and the cost of the input, focusing on generating maximum force with minimum inefficiency.

Force Generation

The application of force to the ground or object, essential for actions like running, jumping, and other athletic movements.

General Strength

Physical strength qualities developed to assist in improving speed and performance in sports.

Effective Force Application

The successful implementation of force during movement, which can be hindered by energy leaks.

Isometric Muscular Actions

Muscle contractions that do not change the length of the muscle, essential for maintaining tension during movement.

Energy Leak

The loss of force or speed due to inefficient movement patterns, which can hinder athletic performance.

Acceleration

The rate at which an object changes its velocity; critical in team sports for quick directional changes.

Stride Length

The distance covered in one complete stride, important for accelerating effectively.

Stride Rate

The frequency of strides taken, crucial for maintaining maximum velocity.

Change of Direction Speed (CODS)

The ability to change initial direction to a predetermined location effectively.

Agility

The perceptual-cognitive ability to react quickly to stimuli in sports while changing direction.

Cross Inertial Values

The interaction of forces in different planes of movement that can influence injury risk and performance.

Dynamic Hip Control

The ability to stabilize the hip during movement, crucial for efficient performance and injury prevention.

Recovery

The process by which the athlete's physiological and psychological function is restored.

Screening

Aims to ensure athletes are adapting to the training stimulus/stresses in their life.

HRV

Heart Rate Variability - used to assess preparedness.

Periodization/Recovery

Modeled around General Adaptation Syndrome. Aims to force new adaptation before exhaustion sets in.

Three phases of GAS (General Adaptation Syndrome)

Alarm reaction phase, resistance phase, and exhaustion phase.

Smallest Worthwhile Change

Important to the smallest worthwhile enhancement in performance. = 0.20 x the standard deviation in test result differences

Noise

The noise in a test result expressed as the typical or standard error of measurement derived from a reliability study.

Typical Error

Standard deviation of the difference in test results divided by 1.41.

Actual Meaningful Change

Typical error + smallest worthwhile change

Limitations of HRV Assessment

Prior activity, time of day, posture, and diet.

Heart Rate Recovery (HRR)

Provides an indication of vagal reactivation (vagus nerve).

Creatine Kinase

Follows the expected pattern of muscle damage post-game; 1000U/L general threshold "alert" limit.