program design midterm

Information // Modules 1-4


Gas model 


4 phases 


1 : Alarm phase 

2 : resistance phase 

3 : super compensation phase 

4 : recovery phase 


Key takeaway : training integration and periodize them 


  • Planned overtraining with planned recovery is good 

  • Not planned is not good 


Stress response theory  


  1. Stimulus 

  2. Fatigue 

  3. Recovery 

  4. Super compensation 








Needs analysis 


(3) Questions you must ask : 


  1. What are the metabolic demands of the sport?

  2. Biomechanics demands?

  3. What are the common injuries observed in the sport?


Process of injury 


4 stages 


  1. Fatigue sets in 

  2. Mechanic breakdown 

  3. Improper loading due to uncontrolled movement

  4. Injury 


Energy systems 


  1. Phosphagen creatine (0-10/15 secs)

  2. Glycolysis (up to 2-3 mins)

  3. Oxidative ( >3 mins)


Warm up templates 


3 categories 

  1. Ground based 

  • stretches

  1. Stationary above ground

  •  Arm swings 

  1. Dynamic above ground 

  • World's greatest stretch 


Range for number of exercises in warm up : 8-15 

Time for warm up : 10-15 mins 




  • Do no harm 

  • Improve / maximize performance 

  • Reducing the risk of potential injury 

  • Balancing all of the variables 



Volume 

Frequency 

Intensity

Recovery / rest 

Exercise selection /Order of exercise 

Speed of movement 


Joint involvement 


Compound : 2 joints 

Isolation : 1 joint 


Muscle contraction type 

Unilateral training v bilateral training 


Multiple choice 



Which of these is not one of the injury phases ?



Fibroblastic repair 

Reconditioning hypertrophy 


Which of these are inappropriate in inflammatory phases in MCL ?



Hip joint stretching 

Lower body plyometrics 

Which of the following phases can vary workout during prep phase?


  1. Hypertrophy 

  2. Cardiovascular 

  3. Basic strength 

  4. Super compensation 


3 types of seasons (in season, pre season, off season ) in which season would u want the prep phase 


  1. In season 

  2. Pre season 

  3. Off season 


Highest volume of running for soccer for training 


  1. In season 

  2. Pre season

  3. Off season


Your goal is to help your athlete improve their change of direction ability 


  1. Rate of force development 

  2. Strength 

  3. Eccentric strength (slow down fast, speed up fast) 


3 types of plyometric exercises, Which is the most intense ?


  1. Bounds 

  2. Box jumps 

  3. Depth jumps (lot of force in your joints)



Work to rest ratio for plyometric training 


  1. 1-5 (50 sec)

  2. 1-4 (40 sec)

  3. 1-3 (30 sec)


Phase between isometric and concentric ?


Amortization 


Which contraction type does not occur during sprinting 


Isometric 


Which structure detects rapid movement and  initiates stretch reflexes 


  1. Extra fusal Muscle fiber 

  2. Muscle spindle 

  3. Golgi tendon organ