Sports science test 2

Individuality-

programs must be tailored to each person’s unique characteristics (genetics, ages, gender, training age, recovery, strengths, weaknesses

Specificity

the body will adapt to the specific stressor

you place upon it

Reversiblity

adaptations will diminish

progressively if training stops or

intensity diminishes significantly

Progressive Overload

progressively placing greater than normal

demands on the system at hand

Variation

strategic manipulation of exercise

selection, frequency, volume,

intensity, and rest

Largest influence for high vs low responders

Genetics

Novice

0-6 months

Beginner

6-12 months

Intermediate

1-3 years

Advanced

3+ years

Alarm Phase

the initial phase of training when stimulus is first

recognized and performance generally decreases in response to

fatigue

Resistance Phase

adaptation occurs and the system is returned

to baseline or, in most instances, elevated above baseline

Supercompensation

new level of performance capacity that

occurs in response to the adaptive response found in step 2

Acute fatigue

1-2 days minor decrements

Functiional overreaching

Up to 2 weeks. emporary decrease followed by a rebound (supercompensation after rest)

Nonfunctional overreaching

Weeks to months. Stagnation or decrease; performance drops significantly and fails to improve even after minor rest.

Overtraining syndrome

Months to years. Prolonged, severe decrement; a dramatic downward slide in performance that does not respond to rest.

Adaptations to strength training

Neural adaptations happen first

Neural drive

the rate and intensity of the electrical signals sent from the brain and spinal cord down to the motor units in your muscles.

Can untrained individuals maximally recruit motor units? What percentage can they

typically recruit?

No. About 71%

Summination

the combination of forces or momentum produced by multiple body parts working together to maximize the speed, power, or distance of a movemen

Causes of hypertrophy

More contractile proteins

• More structural proteins

• More elastic proteins

• More Myofibril units

• More connective tissue

• More intracellular water

• More muscle cells

How many days a week is the baseline

2

Sets and reps

1 set 3-15 reps

benefits of trianing to failure

Training to near failure occasionally will result increased motor unit

recruitment ⟶ priming muscle for adaptations

Needs Analysis two stages

Evaluation of sport, assessment of individual

Order of exercise selection

Power, core (one or more large muscle groups), assistance (single joint(

SAID Principle

The specific adaptaions to impose demands The more “similar” the training activity is t

the actual sport movement, the greater the likelihood that there will be a positive transfer

Beginner frequency

2-3 per week

Intermediate frequency

3-4 per week

Advanced training frequency

4-7 per week

Strength load/reps

≥85 load 1RM, ≥6reps

Power load/reps

Single effort events: 80-90 load, 1-2 reps

Multiple effort events: 75-85 load, 3-5

Hypertrophy load/reps

67-85 load, 6-12 reps

_{Muscular endurance load/reps}

≤67 load, ≥12 reps

What is RPE? RIR? Are there different RPE scales (aerobic lecture)?

• RPE (Rating of Perceived Exertion): A subjective rating of how hard you feel your body is working during physical activity. It integrates signals from your heart rate, breathing rate, sweating, and muscle fatigue into a single number.

• RIR (Repetitions in Reserve): A metric primarily used in weightlifting that quantifies how many more repetitions you could have completed before reaching technical failure. For example, an RIR of 2 means you stopped the set, but could have done exactly 2 more reps if you pushed to your absolute limit.

Borg CR6-20 scale, Modified Borg CR10 scale

2 for 2 rule

Increase load when you can perform 2 or more extra repetitions beyond your target rep goal on the final set for 2 consecutive workouts (sessions)

What are the recommended rest period lengths for each type of training?

Training Goal	Recommended Rest Period
Maximal Strength & Power	3 to 5 minutes
Muscle Hypertrophy (Growth)	30 to 90 seconds (up to 2–3 minutes for heavy compounds)
Muscular Endurance	30 seconds to 2 minutes (often under 60 seconds)
Form/Technique Perfection	1 to 2 minutes

When considering specificity for aerobic training, what are the two considerations?

Physiological, Biomechanical

What methods were described to quantify intensity for aerobic training

Quantifying intensity

⚬ Heart Rate

￭ HRmax (MHR) = 220 – Age

￭ HR Reserve (HRR) = HRmax – Resting

HR

⚬ VO2max

⚬ RPE

⚬ METS

⚬ Power (watts)

What is the Borg RPE Scale supposed to reflect?

a person's subjective sense of physical effort, fatigue, breathing difficulty, and overall strain during exercise or physical activity

Long slow distance (LSD)

Training at intensities equivalent to approximately 70% of VO2max – or about

80% of maximum heart rate

Benefits:

• enhanced cardiovascular and thermoregulatory function,

• improved mitochondrial energy production and oxidative capacity of skeletal

muscle,

• increased use of fat as fuel

Pace/tempo

An intensity at or slightly higher than race competition intensity.

Benefits:

• improved running economy

• increased lactate threshold

Interval training

Intensities close to VO2max.

Work intervals should last between 3 and 5 minutes, although they can be as short

as 30 seconds. The rest interval for 3–5 minute work intervals should be equal to

the work interval 1:1 WR ratio

Benefits:

• increase VO2max

• enhanced anaerobic metabolism

HIIT (high intensity interval training)

Repeated high-intensity exercise bouts interspersed with brief recovery

periods

Suggested ideals for optimal stimulus is for individiauls to spend several minutes

within the HIIT session above 90% of the VO2max.

Both short (<45 seconds) and long (2–4 minutes) intervals can be used.

The longer the duration, the greater the involvement in of anaerobic glycolysis.

May be beneficial for improving running speed and economy ⟶ “final kick”

Fartlek

Combination of several of the previously discussion training strategies.

Combines easy running (~70% VO2max) combined with either holl work or short,

fast burst (~85–90 VO2max)

Benefits:

• likely enhances VO2max

• increase the lactate threshold

• improves running economy and fuel utilization

How do we calculate power?

Force x Velocity

Two proposed models for plyometrics?

Mechanical, Neurophysical

Mechanical plyometrics

Muscles and connective tissue have innate elastic potential ⟶ when stretched

rapidly, this elastic energy assist with increasing the absolute amount of force

proudced by the musculotendinous system

Neurophysical plyometrics

Stretch Reflex – body’s involuntary response to an external stimulus that

stretches the muscle

Muscle Spindles – sensitive to both

rate and magnitude of stretch

Synapses with motor neuron

Causes contraction of same muscle

Muscle spindles are sensory structures within muscles — when stimulated, what do they

do?

trigger a contractin reflec

Eccentric phase

strethc of agonist muscle, elastic energy stores, muscle spindles stimulated

Amortization phase

pause between phase 1 and 3, type 1A nerves synapse with motor neurons, alpha neurons transmit signals to agonist muscle group

Concentric phase

shortening of agonist muscle fibers, elastic energy is released, alpha motors neutrons stimulate agonist muscle group

Typical recovery time between sessions

Typical recovery time guideline: 42 to 72 hours betweenplyometric sessions

Recommended work-to-rest ratio

The time between sets is determined by a proper work-to-rest ratio (i.e., 1:5 to

1:10) and is specific to the volume and type of drill being performed