Studied by 63 people
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
Note
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