KINE 340: Exam 3

Warm-Up & Flexibility Training (14), Program Design & Technique for Plyometric Training (18), Program Design & Technique for Speed & Agility Training (19), Rehabilitation & Reconditioning (22)

what are positive effects of warm-ups on performance?

-faster muscle contraction/relaxation of agonist/antagonist muscles

-improvements in rate of force development and reaction time

-improvements in muscle strength and power

-lowered viscous resistance in muscle

-increased blood flow to active muscles

-enhanced metabolic reactions

-an increased psychological prepareedness for performance

which stage of the RAMP protocol involves elevating body temperature, heart rate, respiration rate, blood flow to muscle, and joint fluid viscosity via low-intensity activities that simulate the movement patterns of the upcoming activity?

raise

which stage of the RAMP protocol involves actively moving through a range of motion?

activate & mobilize

which stage of the RAMP protocol involves performing sport-specific activities that progress in intensity until the athlete is performing at the intensity required for the subsequent competition of training session?

potentiate

what is the body’s involuntary response to an external stimulus that rapidly stretches the muscle?

stretch reflex

what is the inhibition of the acting muscle/self-created inhibition?

autogenic inhibition

what is the inhibition of the relaxed/opposing muscle?

reciprocal inhibition

what proprioceptors are stimulated causing autogenic and reciprocal inhibition?

golgi tendon organs

what do golgi tendon organs prevent?

excessive stress/strain

what does PNF stand for?

proprioceptive neuromuscular facilitation

which type of PNF stretch is considered “level 1 PNF”?

contract-relax

what occurs during contract-relax PNF stretching?

passive prestretch, concentric muscle action through full ROM, passive stretch (allowing them to “win” and going through ROM)

what type of inhibition is used during contract-relax stretching?

autogenic inhibition

which type of PNF stretch is considered “level 2 PNF”?

hold-relax

what occurs during the hold-relax PNF stretch?

passive prestretch (to establish normal ROM), isometric hold, passive stretch

what type of inhibition is used during hold-relax stretching?

autogenic inhibition

what type of PNF stretch is considered “the nuke”?

hold-relax with agonist contraction

what occurs during hold-relax with agonist contraction stretching?

during passive stretch, concentric action of agonist is used to increase the stretch force

what inhibition is used during hold-relax with agonist contraction stretching?

autogenic & reciprocal inhibition

In the mechanical model of plyometric exercise, how is the elastic energy of the musculotendinous components increased?

rapid stretch that is then stored as energy

in the mechanical model of plyometric exercise, what occurs if concentric muscle action follows the rapid stretch?

stored energy is released increasing the total force production

what is involved in the series elastic component of the mechanical model of skeletal muscle function?

sarcomere and muscle fiber in series

what is involved in the contractile component of the mechanical model of skeletal muscle function?

actin, myosin, and crossbridges

what is involved in the parallel elastic component of the mechanical model of skeletal muscle function?

epimysium, perimysium, endomysium, fascia & sarcolemma

what is the change in the force-velocity characteristics of the muscle’s contractile components caused by stretch?

potentiation

how does the neurophysiological model of plyometric exercise involve potentiation?

uses potentiation of concentric muscle action by use of the stretch reflex (size principle + rate coding leads to nervous system using more muscles/fibers)

how does the stretch shortening cycle facilitate maximal increase in muscle recruitment over a minimal amount of time?

employs the energy storage of the series elastic component and stimulation of the stretch reflex

which phase of the stretch shortening cycle involves the stretch of the agonist muscle?

eccentric (phase 1)

which phase of the stretch shortening cycle involves a very brief isometric period?

amortization (phase 2)

which phase of the stretch shortening cycle involves the shortening of the agonist muscle fibers?

concentric (phase 3)

what is the basis of plyometric exercise?

stretch shortening cycle

what mechanisms does the stretch shortening cycle combine?

mechanical and neurophysiological

in plyometrics, what stimulates the stretch reflex and storage of elastic energy and what does this lead to?

rapid eccentric muscle action stimulates the stretch reflex and storage of elastic energy which increases the force produced during the subsequent concentric action

in plyometrics, do exercise movements have to be shorter and quicker or longer and slower to allow stimulation and use of the stretch reflex?

shorter and quicker

what is plyometric intensity?

the amount of stress placed on muscles, connective tissues, and joints

what is plyometric intensity controlled by?

type of plyometric drill

as plyometric intensity increases what should happen to volume?

volume should decrease

what factors affect the intensity of lower body plyometric drills?

points of contact, speed, height, body weight

what is a series of coupled flight and support phases orchestrated in an attempt to displace the athlete’s body down the track at maximal acceleration or velocity, usually for brief distances?

sprinting

what type of curve is the result of stride length-frequency interaction as a function of running velocity?

positively accelerating

what is sprint speed determined by?

stride length and stride rate

do more successful sprinters have longer or shorter stride lengths? more frequent or less frequent stride rates?

longer stride length and more frequent stride rate

what are the two primary limiting factors influencing sprint performance?

rate of force development and proper biomechanics

what are training goals to improve running speed?

emphasize brief ground support times to achieve rapid stride rate and emphasize further development of the stretch shortening cycle to improve impulse

how can you train to improve running speed through rapid stride rate?

plyometrics, speed training, strength training

high achievers at top-speed sprinting produce high forces in a shorter _____ phase using the _______ ______ cycle

stance, stretch shortening

how can you train to improve running speed through the development of the stretch shortening cycle?

weightlifting movements to overload the stretch shortening cycle

what term describes the deceleration or acceleration of a movement?

change of direction

what term describes the change of direction in response to a sport-specific activity?

agility

what training is needed to improve agility performance?

enhance perceptual-cognitive ability, effective and rapid braking of momentum, rapid reacceleration

what should agility activities begin with to develop agility?

perceptual-cognitive component to common closed skill change of direction drills

which members of the sports medicine team are responsible for educating coaches and athletes regarding injury risks, precautions, and treatments?

all members

which member of a sports medicine team provides medical care to an organization, school, or team?

team physician

which member of a sports medicine team is typically responsible for the day-to-day physical health of the athlete?

athletic trainer

which member of a sports medicine team has a background in orthopedics or sports medicine and plays a valuable role in reducing pain and restoring function to the injured athlete?

physical therapist

which member of a sports medicine team focuses on strength, power, and performance enhancement and is an integral part of the rehabilitation and reconditioning process?

strength and conditioning professional

which member of the sports medicine team has a formal background in the study of the exercise sciences and uses their expertise to assist with the design of a conditioning program that carefully considers the body’s metabolic response to exercise and the ways in which that reaction aids the healing process?

exercise physiologist

which member of the sports medicine team has a background in sports nutrition and can provide guidelines regarding proper food choices to optimize tissue recovery?

nutritionist

which member of the sports medicine team is a licensed professional with a background in sport that may provide strategies to help injured athletes better cope with mental stress accompanying an injury?

psychologist of psychiatrist

when communicating with other members of the sports medicine team, what must strength and conditioning professionals understand?

diagnosis of injury, indication (forms of treatment), contraindications (prohibited activites)

what is a specific, sudden episode of overload injury to a given tissue?

macrotrauma

what is a complete displacement of the joint surfaces?

dislocation

what is a partial displacement of the joint surfaces?

subluxation

what is trauma to a ligament, classified as 1st, 2nd, or 3rd degree depending on severity

sprain

what degree of sprain or strain involves trauma to only a few fibers?

first degree

what degree of sprain or strain involves trauma to about 50% of the fibers?

second degree

what degree of sprain or strain involves trauma to most or all of the fibers?

third degree

what is a musculotendinous injury caused by direct trauma?

contusion

what are tears in the muscle fibers caused by indirect trauma that are classified into 1st, 2nd, or 3rd degree based on severity?

strain

what is an overuse injury caused by repeated, abnormal stress applied to a tissue by continuous training or training with too little recovery time?

microtrauma

what is the most common type of overuse injury that occurs in bones?

stress fracture

what is an overuse injury that results in inflammation of a tendon?

tendonitis

what is long-term tendonitis that leads to a tendon becoming brittle and at a greater risk for rupture?

tendinosis

what are characteristics of the inflammatory response phase?

pain, swelling, redness, increased temperature, decreased collagen synthesis, increased number of inflammatory cells

what are characteristics of the fibroblastic repair phase?

collagen fiber production, decreased collagen fiber organization, decreased number of inflammatory cells

what are characteristics of the maturation-remodeling phase?

proper collagen fiber alignment, increased tissue strength

what does the process of returning to competition following injury involve?

healing of injured tissues, preparation of tissues to return to function, use of proper techniques to maximize rehabilitation and reconditioning

what phase of healing is the body’s initial reaction to injury and is necessary for normal healing to occur?

inflammatory response phase

what phase of healing is when tissue repairs begin and allows the replacement of tissues that are no longer viable following injury?

fibroblastic repair phase

what phase of healing is when the weakened tissue produced is strengthened?

maturation-remodeling phase

what is the treatment goal during the inflammatory response phase?

preventing disruption of new tissue

what is the treatment goal during the fibroblastic repair phase?

preventing excessive muscle atrophy and joint deterioration in the injured area and maintaining muscular and cardiovascular function in uninjured areas

what is the treatment goal during the maturation remodeling phase?

optimizing tissue function by continuing and progressing activities performed in the previous phase and adding more advanced, sport-specific exercises

what type of exercise is when the distal joint segment is stationary?

closed kinetic chain

what type of exercise is when the distal joint segment is free to move?

open kinetic chain

is a downward squat a closed or open kinetic chain exercise?

closed kinetic chain

is a push-up a closed or open kinetic chain exercise?

closed kinetic chain

is a pull up a closed or open kinetic chain exercise?

closed kinetic chain

is a leg extension a closed or open kinetic chain exercise?

open kinetic chain

is a bench press a closed or open kinetic chain exercise?

open kinetic chain

is a lat pulldown a closed or open kinetic chain exercise?

open kinetic chain

when would the best time be to stretch to enhance flexibility with minimal time investment?

after practice

what was the original term Verkhoshansky used?

pliometric

what makes something plyometric as opposed to jump training?

forced eccentric (speed or force)

when dealing with heavier individuals (100kg/200lbs according to the book, 125kg/275lbs according to Dr. Mann), what should you do for jump prescriptions?

decrease repetitions by 2 because they’re taking additional force

when should depth jumps be included in the program?

at the end of it all, these are the cherry on top of the annual program

who is the lead of the sports medicine team?

MD/surgeon