exam 3 strength/conditioning

eccentric loading

component of plyometrics involving rapid pre-stretch of muscle

amortization

component of plyometrics involving a brief pause following eccentric loading

concentric

final component of plyometrics involving shortening of the muscle

strength shortening cycle 

describes both store of elastic energy and protective mechanism of muscle from proprioceptors 

GTO

muscle proprioceptors located in muscle-tendon junction

muscle spindles

muscle proprioceptors located in muscle

titan

protein within sarcomere responsible for passive muscular contractions in lengthened state

sarcomere

contractile component of mechanical model

GTO

series elastic component of mechanical model

mechanical model

made up of contractile, passive and series elastic components - stored energy of a stretched rubber band 

neurophysiological model

muscle proprioceptors communicate with spinal cord

• include stretch reflex of muscle spindle 

elastic energy stored, muscle spindles are stimulated

events of eccentric phase (quick pre stretch of muscle)

nerve synapse in spinal cord, signal sent to stretched muscles

events of amortization (short pause) phase

elastic energy released, stretched muscle stimulated by nerve

events of concentric phase (shortening of the muscle)

early off season 

plyometrics include lower intensity, higher volume and less specificity during 

late off season

higher intensity, lower volume, more specificity 

sport and position specific 

in a needs analysis for program development: biomechanical analysis of sport should be

strengths and weaknesses 

in a needs analysis for program development: should include ahtletes’ 

fundamental strength work

program development should establish a basic level of strength through

difficulty with skill, amortization 

in program development - match __ with _

• watch for __ phase

effort with full recovery

program development should emphasize max __ with _ _

aerobic conditioning purposes, go to failure 

in program development plyometrics should not be used for __

and should never

contact, counter movement, amortization, height, body weight 

factors that affect eccentric loading: points of __, speed of_,  time, __ of drill, _ of athletes

jump

take off and land on two feet- vertical 

leap

take off and land on two feet - horizontal

skip

take off and land on same foot before transitioning to opposite foot

bound

take off on one foot and land on opposite

hop

take off on one foot and land on same foot repeating the process 

low intensity

countermovement jump, box jump and double leg jump or leap are considered

moderate intensity

countermovement jump with tuck, box drop, and alternating bound are considered

high intensity

countermovement jump with pike, depth jump and single leg hop are considered 

speed

linear running velocity

change of direction

change in movement velocities, directions or modes

agility

includes a cognitive component to react to external stimuli

newtons 1st law (inertia)

an object at rest will remain at rest - object in motion continues in motion with same speed in same direction

newtons 2nd law (acceleration)

produced when a force acts on an object - both positive and negative

newtons 3rd law

every action has an equal and opposite reaction 

force

push/pull of one object on another - includes magnitude and direction

acceleration

change in velocity over time

rate of force development

ability to produce force in minimal time

impulse

sum of force produced in a set amount of time

momentum

a change in impulse results in a change in

late support/toe off, early support/contact

stride length measures how far the body displaces from __ phase to what phase

stride frequency

rate of foot contacts when running (stides/sec)

max velocity

__ focused = shorter ground contact times 

vertical force application

most important factor during sprint (RFD)

stride length

__ is superior in elite sprinters compared to other athletes

stance

force can only be applied during which phase of running

coiling, uncoiling

displacement of the body during running is a product of __ and _ of spring like actions within the muscles

eccentric

coiling during the spring mass model is the __ action

extension 

uncoiling during the spring mass model is the __ action

stiffer, shorter

one goal of speed work is to create __ springs which will result in _ ground contact time 

longer

ground contact time for change of direction and agility are __ than speed training

small mass, big force, right direction, minimal time

formula for fast running

late support/toe off to early support/contact

stride frequency depends on how far the body displaces from __ to _

cadence

rate of foot contacts when running

shorter

max velocity focused running = _ ground contact times

overcome inertia

goal of acceleration is to

ballistic

linear speed is _ and involves projecting the body through space

horizontal (rearward)

acceleration has increased emphasis on _ force application

remain aligned at all times

head, shoulders, torso and hips should _ during linear speed development

45 degrees

during acceleration forward lean is approximately _ relative to ground

5 degrees

during max velocity should move upright _ relative to ground

sagittal

all movement occurs in __ place when running

early/mid support phase

phase with vertical shin angle, weight on ball of the foot - foot in contact with ground under center of gravity

late support phase

phase of running where leg fully extend and trails the body - ankle plantar flexes driving the body forward

early flight phase

phase of running where hip is in flexion and knee drives the heel of the foot upwards toward the buttocks 

late phase

phase of running at peak of hip flexion where knee fully extends and foot prepares for ground by ankle dorsiflexion

90

elbows should be flexed at degrees during running

acceleration

flexion/extension of elbows occurs during

“cheek to cheek”

technique, stride length and frequency 

overarching goal is to establish _ and achieve optimal 

acceleration

stride length drills improve

• horizontal plyometrics, longer ground contact time

• sprint released drills

max velocity/top speed

stride frequency drills improve 

• vertical plyometrics, shorter ground contact times

• sprint assisted drills 

broad jump, bounders

examples of horizontal plyometrics for acceleration

sled drags, uphill running

examples of sprint resisted drills for acceleration

sprinting

form of training that will enhance speed development the most

forces/strength

ability to run fast is rooted in athlete’s ability to produce large __ in short amount of time

rate of force development

lifts that emphasize __ should be emphasized for developing speed

flexion/extension

lifts promoting __ promote greater acceleration

max velocity

lifts with less flex/ext emphasis have greater impacts on

mobility

includes flexibility, strength and motor control

deceleration

begins with lowering center of mass - footwork prepares for change of direction

change of direction

begins with footwork - arms and shoulders should act aggressively 

reactive (agility) 

__ training should have focus on opponents shoulders, trunk and hips or sport implement 

lower

enter and exit change of direction drills with __ center of mass

smaller, increase

during deceleration athletes must take __ steps - _ stride frequency

high speed eccentric

braking force development emphasized in COD and agility program design 

maximal aerobic power (vo2)

maximum rate at which an individual can produce energy through oxidation of energy sources

lactate threshold

point where body switches from utilizing fat as the primary fuel source to carbohydrate 

maximal lactate steady state

the point where maximal lactate production equals maximal lactate clearance 

lactate and H+

accumulates in blood making it more acidic 

lactate threshold/maximal lactate steady state

improving __ or _ may be primary goal of aerobic training program designed for performance

>70%

at intensities of _% there is a greater dependence on carbs for fuel

fat

ability to use _ as primary fuel source for energy production is an adaptation to aerobic training

utilization of fat spares carbohydrates

limiting factor in long duration endurance exercise

exercise economy

measure of energy cost of an activity at a given intensity

less

athletes with a greater exercise economy expend __ energy to maintain a given velocity

genetics

muscle fiber type is heavily related to __

1

aerobic based athletes tend of have a higher percentage of type _ fibers compared to average person

1

type _ fibers have a high capacity for aerobic metabolism

• can be improved through aerobic training