file · web viewbioenergetics. phosphagen system. use: short term, high intensity....

James Berardi NSCA CSCS Study Guide

Bioenergeticso Phosphagen system

Use: short term, high intensity Location: sarcoplasm Purpose: breakdown of phosphocreatine by hydrolysis of ATP

Creatine kinase is the enzyme that catalyzes synthesis of ATP from CP and ADP

Provides energy at a high rate, but phosphocreatine is stored in small amounts

Adenylatekinase is an enzyme that rapidly replinshes ATP as well There is approximately 80-100grams of ATP at any given time Resynthesis of ATP in 3-5 min Resynthesis of PCR in <8 min Type II fibers individuals replenish ATP faster than type I

o Glycolysis Use: medium duration, high intensity Location: sarcoplasm Purpose: breakdown of carbs to resynthesize ATP Blood glucose and muscle glycogen are two main sources of carbs

Muscle glycogen iimportant for mod-high intensity Liver glycogen important for low intensity exercises Possible end results

o Pyruvate converted to lactate ATP resynthesizes faster, but limited in duration Ex) resistance training Hydrogen ions are result of lactate dehydrogenase

H+ accumulation from ATP hydrolysis causes fatigue, not lactate

Lactate decreases metabolic acidosis Lactate clearance for blood reflect return to

homeostatsis and a person ability to recover Lactate can be transported to lvier and

converted to glucose through the cori cycleo Pyruvate shuttled into MItchodronia to undergo krebs cycle

ATP resynthesizes slower, but longer in duration Ex) light jog If oxygen is present in greater quanities in

mitochondria, pyruvate and NADH are transported there

Pyruvate converts to acetyla COA Acetyl COa enters krebs cycle


Once exercise duration goes beyond 90 minutes, blood glucose falls Consumption of .7-3.0 g of carbs per kg of BW every 2 hours following

exercise Sprints, resistance taining and aerobic reunning can increase resting

levelso Oxidative system

Use: long duration, low intensity Location: mitochondria Purpose: uses fats, carbs, and rare cases protein to provide energy

High intensity requires carbs Low intensity requires fats

Krebs cycle Series of reaction oxidizing substrates

Fat oxidation Mechanism

o Trigylcerides stored in fat cells break down by lipaseo Releases FFA in blood and enters muscle fiberso Undergoes beta oxidation forming acetyl COA and H+ ionso Acetyla COA enters krebs and H+ enter ETC

Protein Oxidation Mechanism

o Protein is broken down into amino acidso Amino acids are converted to glucose

o Duration/system breakdown 0-6 second = phosphagen 6-30 seconds= phosphagen and fast glycolysis 30 sec- 2 min= fast glycolysis 2-3 min= fast glycolysis and oxidative system >3 min= oxidative system

o Important terms Bioenergetics- Flow of energy concerning the conversion of macronutrients

(carbs,protein,fats) into biologically useable energy Catabolism- Breakdown of larger molecules into smaller w/ release of energy Anabolism- synthesis of larger molecules from smaller molecules using energy

released from catabolism Exergonic reaction- energy releasing reaction, usually catabolic Endogonic reaction- requires energy and include anabolic process and

contraction of muscle Metabolism- total of exergonic and endergonic reactions in a biological system ATP- allows transfer of energy from exergonic to endogonic reactions Hydrolysis- breakdown of one molecule of ATP to yield energy


Anaerobic process- doesn’t require oxgyen Aerobic process- Requires oxygen Phosphagen system- provides ATP for short term high intensity activity and is

active at the start of all exercise regardless of intensity Glycolysis- Breakdown of carbs, either glycogen stored in muscle as glucose

delivered in blood to resynthesize ATP Phopshorylation- Adding inorganic phosphate to another molecule to

resynthesize ATP Oxidative Phosporlation- resynthesis of ATP in electron transportation Substrate level phosphorylation- describes direct resynthesis of ATP from ADP

during a single reaction in metabolic pathways Oxidative System- primary source of ATP at rest and low intensity exercise Beta oxidation- free fratty acid breakdown, results in Acetylca Coa & hydrogen

ion Substrate- molecules that provide starting matierials for bioenergetics actions Oxygen uptake- measure of a person’s ability to take in and use oxygen Interval training- method emphasizing bioenergetics adaptions for more

efficient energy transfer within metabolic pathways Combination training- aerobic training added to anaerobic training to enhance

recovery Biomechanics of resistance Exercise

o Musculoskeletal system: consist of bones, joints, muscles, tendons Skeleton

Consist of axial and appendicular Vertebral column

o 7 cervicalo 12 thoracico 5 lumbaro 5 sacrsal

Joints Fibrous, cartaliginous, synovial Uniaxial,biaxial,multiaxial Rotate about axis

Muscle Fleshy/fibrous attachments Agonist, antagonist, synergis

o Equations Force= mass x acceleration

Is increased wheno More motor units are involved in a contractiono More more units are greater in size


o Rate of firing is faster Affected by

o Muscle cross ectional areao Arrangement of muscle fiberso Muscle lengtho Joint angleo Muscle contraction velocity

Work = force x distance Power = work/ time Work = torque x angular displacement

o Important terms Biomechanics- Mechanism which the musculoskeletal body interacts to create

movement Anatomy- study of components that make up the musculoskeletal body Musculoskeletal system: consist of bones, joints, muscles, tendons Axial skeleton- consist of cranium, vertebral column, ribs, Appendicular skeleton- include sshoulder girdle, arms,wrist, hands, pelvic

girdle,legs,ankle,feet Joints- junctions of the bones Fibrous joints- joints that allow virtually no movement Cartilaginous joint- joints that allow limited movement Synovial joints- allow considerable movement Uniaxial joints- operate as hhinges, rotate on one axis ex. elbow Biaxial joints- allow movement on two perpendicular axis ex. wrist Multiaxial joint- allow movement on 3 perpendicular axis ex. Shoulder Vertebral column- Made up of several vertebral bones by flexible disk allowing

movement Orgin- proximal attatchment Insertion: distal attachment Fleshy attatchment: muscle fibers affixed to the bone proximally Fibrous attatchment: tendons continuous w/ muscle sheaths and connective

tissue surrounding it Agonist: muscle most directly involved in bringing a movement Anatagonist: muscle stoping or slowing down a movement Synergist: muscles that assist indirectly in a movement Lever: rigid body that when subjected to a force whose line of action doesn’t

pass through its pivot point, exerts force on any object impeding its tendency to rotate

Fulcrum- pivot point of a lever Moment arm- perpendicular distance form the line of action of the force ot the

fulcrum


Line of action- long line passing through point of application of the force, oriented in the direction in which force is exerted

Torque: degree to which a force tends to rotate an object about a specified fulcrum

Muscle force: force generated by biomechanical energy Resistive force- force generated by a source external to the body Mechanical advantage: force generated by a sourc external to the body First class lever: a lever for which muscle force and resistive force act on

opposite sites of fulcrum Second class leer- lever for which muscle force and resistive force act on the

same side of the fulcrum Third class lever- lever for which the muscle force and resistive force act on the

same side of the fulcrum, with the muscle force acting through a moment arm shorter than through what resistive force acts

http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&docid=iODL-o7oCgvG-M&tbnid=nsL4KczTbGvHUM:&ved=0CAcQjRw&url=http://x.genius.com/2210803/Human-physiology-introduction-to-the-muscular-system/Fiber-arrangements&ei=QlAzVKK4OZTIsASa-4KoDw&psig=AFQjCNFR_I4onk6vIfvsxabgY_3nwZoV6g&ust=1412735399852179


Frontal plane- separates front and back Sagittal plane- separates left and right Transverse plane- separate top and bottom Acceleration- change in velocity per unit of time Strength: maximal force that a muscle of a muscle group can generate at a

specified velocity Power- the time rate of doing work Work- product of force exerted on object & distance the object moves in the

direction in which force is exerted Angle of pennation- angle between muscle fibers and imaginary line between

muscle’s orgina and insertion

Adaptions to Anaerobic trainingo Muscle hypertrophy

Involves Increase in ent accretion of contractile proteins (actin, myosin) within

myofibril Increase in # of myofibrils within a muscle fiber Synthesis of structural proteins (titin, nebulin) in proportion to

myofilament changeo Added to external layer of myofibril increasing diameter

o Hyperplasiao Fiber type transitions

Training/high threshold motor unit activation Type IIx ------ IIA

Detraining Type IIA----- IIx

o Bone remodeling Application ofweight bearing force causes bone to bend creating new bone

formation stimulus The stimulus

o Exercises that directly load particular regions of the skeletono Structural exercises that involve many muscle groupso Progressivee overloado Varying exercise stimulus

Osteoblast lay down additional collagen fibers at the site Previously dormant osteoblast migrate to the area experiencing the strains Collagen fibers mineralize and bone diameter increases

o Connective tissue


Increase ein collagen fiber diameter Greater # of covalent cross links Increase # of collagen fibrils Increase in racking density of collagen fibrils

o Hormones Increase

Testosterone growth hormone cortisol

o Cardiovascular reponse Increased

Cardiac output, O2 uptake Stroke volume, HR Systolic BP, blood flow

o Important terms Anaerobic training- training that doesn’t require oxygen Size principle- motor units are recruited in order according to their recruitment

thresholds and firing which results in a continuum of voluntary force Neuromuscular junction- interface between nerve and skeletal muscle along w

being potential site for occurrence of neural adaptions from anaerobic training Cross education: training only one limb results in an increase in strength in the

untrained limb Bilateral deficit: force produced when both limbs are contracting together is less

than the sum of the forces they produce when contracting unilaterally in untrained individuals

Muscle hypertrophy: muscular enlargement resulting from an increase cross sectional area of existing muscle fibers

Muscle hyperplasia: increase number of muscle fibers via longitudinal splitting Bone mineral density: quantity of mineral deposited in a given area of bone Collagen: primary structural component of all connective tissue Fascia: fibrous connective tissue that surround and seperates organs

Aerobic training adaptionso Endurance training effects

Increased Max o2 uptake Respiratory capacity Mitochondria;/capillary density Enzymes activated

Decreased Blood lactate concentrations

o Altitude exposure


Increased formation of hemoglobin and red blood cells Increased diffusing capacity yof O2 thorugh pulmonary membranes Maintanence of acid base balance of body fluids by renal excretion of

bicarbonate and hyperventilation Increased capillarization

o Important terms Aerobic training: Requires oxygen Cardiac output: amount of blood pumped by the heart in liters per minute Stroke volume: qunaity of blood ejected w/ each beat Heart rate: hearts rate of pumping End diastolic volume: volume of blood available to be pumped by the elft

ventricle at the end of filling phase Venous return: amount of blood returning ot the heart Frank Starling Mechanism: with increased volume, myocardial fibers become

more stretched than at rest resulting in a more forceful contraction and increase in force of systolic ejection and greater cardiac emptying

Ejection fraction: fraction of the end diastolic volume ejected from the heart Oxygen uptake: amount of oxygen consumed by body’s tissue AVO2 differnce: difference in oxygen content between arterial and venous

blood Systolic blood pressure: pressure exerted against arterial walls as blood is

forcefully ejected during ventricular contraction Diastolic blood pressure: pressure exerted against arterial walls when no blood

is being forcefully ejected though vessels Mean arterial pressure: average Blood pressure throughout cardiac cycle Diffusion: movement of oxygen and CO2 across a cell membrane Myoglobin: protein that transports oxygen within the cell Mitochondria: organelles in cells that are responsible for producing ATP Blood doping: artificial increase in red blood cells Genetic potential: upper limit of individual’s genetic potential dictates absolute

magnitude of training adaption Performance enhancing substances

o Important terms Ergogenic: sunstance, aid, or training method that improves sport performance Catecholamines: hormones that have metabolic and nervous system affects Anabolic steroids: man made derivates of testosterones stimulating protein

synthesis Prohormones: testosterone precursers Insulin: anabolic hormone secrete by pancreas in response to elevation in blood

glucose and amino acid concentration


hormone: protein secreted from anterior pituitary gland that stimulates bone/skeletal muscle growth

Erythropoietin: protein hormone produced in kidneys that stimulates production of new red blood cells

B-Agonist: Substances related to epinephrine that regulates lipolysis and thermogenesis

Lipolysis: breakdown of fat Thermogenesis: increased energy expenditure for heat production Lipogenesis: fat synthesis and storage B-Blockers: Drugs that blocks B-agonist, preventing catecholamiens from

binding Essential amino acids: not produced in body and must be obtained through diet Creatine: nitrogenous organic compound that synthesized in liver Caffeine: stimulant found in coffee and tea that reduces fatigue and alertness

Age/sex related difference and implication for resistance exerciseo Growth cartilage in children is located at the epiphyseal plate, the joint surface and

apophyseal insertion Damage to growth cartilage may impair growth/development of bone

o Preadolescent boys/girls improve strength w/ resistance training Neurological factors are primarily responsible

o Women are generally weaker than men because of quanity of muscleo Relative of cross sectional area, there are no differences in strength between men and

womeno Advancing age is associated w/ loss of muscle mass due to inactivity

Including loss of type II muscle fiberso Older individuals CAN still increase strength and functional ability

Aerobic and resistance exercise are both beneficial Nutrition

o My pyramid food groups Grains Vegetables Fruits Milk Meat/beans

o Managing eating disorders Fact finding Confronting Referring Following up

o Important terms


Dietary Refence intake: recommendation of all 50 nutrients Protein: composed of carbon, hydrogen, and oxygen atoms and made up of

amino acids Amino acids: molecules that make up proteins Polypeptide: several amino acids together Vegan: those who only consume plant proteins Carbohydrate: main source of energy Monosaccharides: single sugar molecules ex. Glucose, fructose, galactose Dissacharides: two simple sugar untis joined together ex. Sucrose, lactose,

maltose Polysachharides: complex carbs, many glucose units Glycogen: glucose stored in skeletal muscle and liver Glycogenesis: converting glucose to glycogen Glycemic index: classifies blood glucose by how high or long its effected Ketosis: high levels of ketones in the body Lipids: triglycerides and related fatty compounds Triglycerides: formed by the union of glycerol w/ 3 ffa Saturated fat: fatty acids containing no double bonds Monounsaturated fat: fatty acids containing one double bond Polyunsaturated fat: fatty acids w/ 2 or more double bonds Vitamin: organic substance that cant be synthesized from the body Carbohydrate loading: enhances muscle glycogen prior to long term aerobic

endurance event Nutrient density: nutrients present per calorieof food Energy density: calories per weight volume of food Difference score: difference between athlete’s score at the beginning and end of

a training period Descriptive statistics: summarizes large group of data Interferential data: allows one to draw general conclusions about a population

from info collected in a population sample Macronutrient: nutrient requird in significant amounts in diet Micronutrient: required in small amounts in diet Vitamin: organic substance not synthesized by body Mineral: required for metabolic function Kilocalorie: work required to raise temp of 1 kg of water 1*c Energy requirement: energy intake equal to expenditure, resulting in constant

body weight

Administration,scoring, interpretation of testo Low speed muscle strength test

1 RM bench press, 1 RM squat


o High speed strength test 1 RM power clean, long jump, vertical jump

o Anaerobic capacity 300 yard shuttle

o Aerobic capacity 1.5 mile run, 12 minute run

o Agility T test, hexagon test, proagility test

o Speed 40 yard sprint

o Flexability Sit and reach test

o Local muscular endurance partial curl up. Ymca bench press test,

o important terms Test: procedure for assessing ability in a particular way Field test: test used to assess ability that is performed away from labatory and

doesn’t require expensive equipment Measurement: processs of collecting data Evaluation: process of anaylyzing test results for purpose of making decisions Pretest: test administered beginning of training determining athlete’s initial

basic ability levels Midtest: test administered during training period to assess and modify Formative evaluation: periodic reevaluation based on midtest administered

during training at regular intervals Posttest: administered after training period to determine success of training

program Validity: degree to which a test measures what its suppose to Construct validity: ability of a test ro represent underling construct Face validity: appearance to the athlete and other observes that the test

measures what its suppose to Content validity: assessment by experts that testing covers all relevant abilities

in appropriate proportions Criterion referenced validity: the extent to twhich test scores are associated w/

some other measure of the same ability Reliability: measure of the degree of consistency Instrasubject variability: lack of consistent performance by person tested Intrerrater reliability: degree to which different raters agree Intrearater variability: lack of consistant scores by a given tester


warm up and stretchingo warm up

purpose: increase muscle temp, core temp, blood flow which leads to…

faster muscle contraction relaxation of agonist/anatagonist muscles improvement in rate of force development and reaction time improvement in muscle strength and powewr lowered viscous resitance increased blood flow increased metabolic reactions

o facts affecting flexibility joint structure

ball and socketo greatest ROMo allows movement in 3 planes

ellipsoidal jointo decent ROMo allows movement in sagittal/frontal

hinge jointo minimal ROMo allow movement in sagittal plane

age and sex young people more flexibile than others fibrosis: fibrous connective tissue replaces denerating muscle fibers

connective tissue elasticity and plasticity

muscle bulk activity level FITT

15-30 seconds stretch After practice and competition or separate sessions

o Proprioceptors Muscle spindles Stretch reflex Golgi tendon organ Autogenic ihbition Reciprocal inhibition

o Stretch types Active Passive


Static Ballistic Dynamic Proprioceptive neuromuscular facilitation

Hold relaxo Begins w/ passive prestretch held at point of mild discomfort for

10 secondso Partner tries to move leg for 6 second while stretcher resisto Passive stretch is held for 30 seconds

Contract- relaxo Begins w/ passive prestretch held at point of mild discomfort for

10 secondso Athelete extends muscle against resistance from the partners so

that a concentric muscle action goes through full ROMo Athlete relaxes and passive flexor stretch applies and is held for

30 seconds Hold relax w/ agonist contraction

o Begins w/ passive prestretch held at point of mild discomfort for 10 seconds

o Partner tries to move leg for 6 seconds while stetcher resisto Athlete flexs muscle while passive stretch is added

o Important terms General warm up: 5-10 minutes jogging Specific warm up: 8-12 minutes sport specific warm up Range of motion: degree of movement that occurs at a joint Flexability: measure of ROM and its static/dynamic components Static flexability: range of possible movement about a joint and its surrounding

muscles during a passive movement Dynamic flexability: available ROM during active movement and requires

voluntary muscular actions Elasticity: ability to return to orgininal resting length after passive stretch Plasticity: tendency to assume a new and greater length after a passive stretch Muscle spindles: innervate a motor neuron in spine during rapid stretch Stretch reflex: muscle action of previously stretched extrafusal muscle fibers Golgi tendon organ: causes muscle to relatively relax Autogenic inhibition: relaxation that occurs in the same muscle that is

experiencing increased tension Reciprocal inhibition: relaxation that occurs in muscle opposing the muscle

experiencing increased tension Active stretch: when the person stretching supplies the force of the stretch


Passive stretch: when a partner provides external force to cause or enhance a stretch

Static stretch: slow, constant w/ end position held for 30 seconds Ballistic stretch: active muscular effort using a bouncing type movement Dynamic movement: functional based stretching exercise that uses sport

specific movements to prepare the body for activity Proprioceptive neuromuscular facilitation: Performed w/ a partner and involves

both passive movement and active muscle action Resistance training and spotting techniques

o 5 points of contacto Valsalva maneuvero Spotting

Use with bar/ weight on back or on front Not used with power exercises

o Exercise mechanics Deadlift

Extend hips and knees Shoulder rise before hips Keep bar close to knees As bar rises above knees, move hips forward to move thighs against and

knees under bar Extend hips and knees until erect torso position

Power clean mechanics Extend hips and knees Shoulder rise before hips Keep bar close to knees As bar rises above knees, move hips forward to move thighs against and

knees under bar Jump upward and quickly extend hips and knees Keep elbows pointing out, shoulder over bar and shrug shoulders Flex elbow, pull body under bar and pull arms high as possible Rotate arm and body udner bar, while flexing hip and knees to quarter

squat position Lift elbows to be parallel to floor and bar should be between clavicle

and deltoid Extend and stand

Push press Flex hips and knees at a slow to moderate speed to move bar down Dip slightly and forcefully extend hips and knees and the elbows to

move bar overhead Press up until elbows are fully extended


Catch w/ torso erect, head in neutral position, flat feet, bar behind head Snatch

Use wide grips and squat down and extend elbows fully Lift bar off floor extending hips and knees Keep bar close to shins Thrust hips forward and reflex knees to move thighs against and knees

under bar Jump upward quickly and pull arms as high and long as possible Pull body under the bar and get into quarter squat position Catch bar w/ fully extend elbows

o Important terms Pronated grip: palms down, knuckles up Supinated grip: palms up, knuckles down Neutral grip: knuckles points laterally Alternate grip: one hand supinated, one hand pronated Hook grip: pronated but thumb is under index and middle finger Closed grip: thumb around the bar Open grip: thumb not wrapped around the bar Sticking point: after transition from eccentric phase to concentric phase exhale

through this point Spotter: someone who assists in the execution of an exercise helps protect

athlete from injury Liftoff: moving the bar from the upright support to a position in which the

athlete can begin his exercise Resistance training

o Needs analysis: 2 stage process that includes an evaluation of the requirements and characteristics of the sports an assessment

Determine unique characteristics of the sport Movement, physiological, injury analysis

Profile athletes needs and goals by evaluating… Training status/background

o Type of training programo Length of regular participation in previous training programo Level of intensity in previous training programo Degree of exercise expiereience

Physical testing evaluationo Strength, flexability,power, speedo Muscular endurance, body composition

o Exercise Selection: choosing exercises for a resistance training program Exercise type

Core


Assistance Structural Power

Training frequency: # of training sessions completed in a given time periods Depends on

o Training statuso Sports seasiono Training load, exercise type

Exercise order: sequence of resistance exercises performed during one training session

Power exercises, then core, then assistance Preexhaustion: single joint ---- multijoint Alternating lower and upper body Push/pull Circuit training Superset Compounds sets

Training load and repition 2 for 2 rule: if the athlete can perform 2 or more reps over his/her goal

in the last set of 2 consecutive workouts, weight should be added Volume: total amount of weight lifted in training session set

One set to muscular failure can maximize gains in strength and hypertrophy for untrained individuals

o Important terms Specificity: athlete is trained in a specific manner to produce a specific adaption

training outcome Overload: assigning a workout or training regime of greater intensity than the

athlete is accustomed to Progression: intensity of training must become progressively greater Core exercise: recuirts 1 or more large muscle areas. Involve 2 or more primary

joint exercises and receive priority Assistance exercise: recruit smaller muscle areas involving one primary joint and

less important to improve sport exercises Structural exercise: core exercise that emphasizes loading the spine directly or

indirectly Power exercise: a structural exercise that is performed very quickly SAID principle: More similar the training activity is to the actual sport movement

the greater the likelihood, there will be a positive transfer to that sport Prexhaustion: performing single joint exercises, then multijoint Superset: 2 sequentially performed exercises that stress an agonist and

anatagonist w/ no rest between


Compound set: 2 sequentially performed exercises that stresses the same muscle group

Load: amount of weight assigned to an exercise set Mechanical work: product of force and displacement Volume load: weightlifted x total reps Repetition: # of times an exercise can be performed 1RM: Greatest amount of weight that can be lifted w/ proper technique for 1

rep Repetition maxium: most weight lifted for a specified number of reps

Plyometric exerciseo Purpose: increases power of subsequent movement increasing natural elastic

components of mscle and tendon and stretch reflexo Stretch shoftening cycle

Phase 1: eccentric phase Preloading the agonist muscle groups

Phase 2: amortization Delay between eccentric and ocnentric muscle actions

Phase 3 : concentric phase Energy stored during eccentric phase is used to increase the force of the

subsequent movement or dissipated heato Prgraom design

Mode: the bdoy region performing the given exercise Lower body

o Allows player the ability to produce more force in a shorter amount of time allowing a higher jump

o Ex. Jump in place, standing jump, hops, bounds, box drills, depth jumps

Upper bodyo Allow player ability to produce more force

Ex. Medicine ball throws, catches, pushups Trunks

o Short and quick movemento Ex. Sit ups

Intensity: amount of stress palced involved muscles, connective tissue and joints Stepping = low Depth jumps= high As intensity increases, volume decreases Points of contact, speed, height of drill, body weight affect it

Frequency # of plyometric training session per week

o Typically 1-3


o Recovery changes Volume

# of reps and sets performed during a given training session Program length

6-10 weeks Warm up

General, stretch, specifico Important

Landing surfaces Grass field, suspended floor, rubber mat

Training area 100 m, 3-4 M ceiling

Equipment Boxes 6-42 inches nonslip sturdy wood

Depth jumping Ranges from 16-42 inches as norm

o Important terms Plyometric exercise: activities that enable a muscle to reach maximal force in

the shortest possible time Mechanical model: elastic energy in the musculotendinous components is

increased w/ rapid stretch and then stored Series elastic component (SEC): tendons that consist majority of the SEC Potentiation: change in force-velocity characteristics of the muscle’s contractile

components caused by stretch Stretch reflex: body’s involuntary response to an external stimulus that

stretches the muscle Muscle spindle: proprioceptive organs that are sensitive to the rate and

magnitude of the stretch Stretch Shortening cycle: employs energy storage capabilities of the SEC and

stimulation of the stretch reflex to facilitate a max increase in muscle recruitment over a minimal amount of time

Speed, agility, speed endurance developmento Running

running speed Combination of slide frequency and stride length

Ballistic mode of locomotion w/ alternating phase of flight Flight composed of recovery and ground preparational Single leg support is composed of eccentric braking and concentric

propulsion Sprinting goal


Achieve high stride frequency and optimal stride length w/ explosive horizontal push off and minimal vertical impulse

Sprint training modification Hypertrophy in fast twitch fibers Increased development of SR Myosin heavy chain isoform shfits

o Coordinative abilities Adaptive ability: modification of action or sequence upon changing conditions Balance: static and dynamic equilibrium Combinatory ability: coordination of body movements into a given action Differentiation: accurate, economical adjustment of body movements and

mechanics Orientation: spatial and temporal control of body movements Reactiveness: quick weel directed response to stimulation Rhythm: observation and implementation of dynamic motion pattern timing and

variation

o Ability Expression of athletes coordination abilities which are a basis of acceleration,

max velocity and multidirectional skills Task

Change in initial speed or direction Decrease or increase in speed and redirection of movement Final speed and direction change

o Important terms Speed: high movement velocities Agility: explosive change movement velicities Speed endurance: ability to maintain maximal movement velocities or

repeatedly achieve maximal accelerations and velocities Special endurance: ability to repeatedly perform max or near max efforts in

competition specific work rest variation Force: the product of mass and acceleration Impulse: change in momentum resulting from a force measured as the product

of force and time Power: rate of doing work, measured as a product of force and velocities Stetch shortening cycle: ane eccentric-concentric couple phenomenom in which

muscle-tendon complexes are rapidly and forcibly lengthed or stretch loaded and immediately shortened in a reactive or elastic manner

Complex training: alternating SSC w heavy resistance exercise

Aerobic endurance exercise training


o Designing aerobic endurance plan Mode: specific activity Frequency: # of training sessions conducted per day of week

Recovery is very important Intensity: effort expended during a training session

Higher the intensity shorter the duration Heart rate is most used method for prescribing aerobic exercise

intensity Heart rate reserve: the difference between an athlete’s max heart rate

and his/her resting rate Rate of perceived exhaustion: 15 point burg scale 1 met= 3.5 mlxkgmmin Age predicted max HR : 220-age Heart rate reserve: (220-age)- rhr Target heart rate: (HRR x exercise sintensity) + Rhr

Exercise duration: length of time of training session Exercise progression

o Program types Long slow distance training: 70% of VO2 max, 30min-2 hours Pace/tempo training: intensity slightly higher than competition intensity Interval training: exercise at intensity close to VO2 max, 3-5 minute work n rest

intervals Repeitition training: intensity greater than VO2 max, 30-90 second w/ 1:5 work

rest ratio Fartlek training: combination of easy running w/ hill/ shortburst running

o Training seasons: Off season: develop a base of cardiorespiratory fitness Preseason: increase intensity, maintain/ reduce duration and incorporate all

training Inseason: maintain factors important to aerobic endurance performance Post season: focus should be on recovery

o Important terms Lactate threshold: % of VO2 max at which specific blood lactate concentration is

observed Maximal lactate steady state: exercise intensity at which max lactate production

is equal to max lactate clearance in body Exercise economy: measure of energy cost of activity of a given exercise velocity Mode: specific activity Frequency: # of training sessions conducted per day and week Intensity: effect expended during a training session


Cross training: maintains general conditioning in athletes during periods of reduced training due to injury or during recovery from a training cycle

Detraining: occurs when athlete reduces dtraining duration and athletes lose physiological adaption

Tapering: systematic reduction of training duration and intesntiy w emphasis on technique work and nutritional intervention

Periodization: programs design strategy including preplanned, systematic variations in training specificity, intensity, and volume organized in periods or cycle within an overall program

o General adaption syndrome: three stage response to stress Shock/alarm phase

Last Several days/weeks Athlete experiences excessive soreness/stiffness Temporary drop in performance

Resistance phase Body adapts to the stimulus and returns to normal function Lots of neurological adaptions and muscle tissue adaptions for increased

performance Exhaustion phase

Athlete loses ability to adapt and experiences extreme fatigueo Perioidization cycles

Macrocycle: entire training year cycle Mesocycle: cycle lasting several weeks to several months Microcycle: cycle lasting 1-4 weeks

o Program design Prepatory period

Longest and occurs during time of year when there are no competitions and limited # of sport specific skill practices

Emphasis on a base level of conditioning to increase tolerance for more intense training

Low intensity, high volume Phases

o Hypertrophy/endurance phase Occurs at 1-6 weeks Very low intensity, very high volume

Ex. 50-75% 1 Rm & 3-6 sets of 10-20 reps Goal: increase lean body mass and develop endurance

baseo Basic strength phase

Goal: increase strength of muscles essential for primary sport

80-90% of 1RM w/ 3-5 sets of 4-8 reps


o Strength power phase Goals: increase strength/power to competition intensity 75-95% of 1 RM w/ 3-5 sets of 2-5 reps

First transition period Inserted between prepatory and competitive period to denote break

between high volume training and high intensity training Competition period

Last 1-3 weeks of months Goals: peak strength and power through further increases in training

intensity w/ additional decreases in training volumeo Peaking: >= 93% of 1 RM w/ 1-3 sets of 1-3 repso Mainttance: 80-85% 1 RM w/ 2-3 sets of 6-8 reps

Second transition period Last 1-4 weeks Goal: focus on non sport specific recreational activities performed at

low intensity w/ low volumes that may not include resistance trainingo Seasons

Offseason mesocycle: Last 14 weeks Goal: estanlish base of conditioning to increase athletes tolerance for

more intense competition Includes prepatory period

Preseason mesocycle: Last about 3 ½ months Increase intensity to sport specific training

Inseason mesocycle: Last about 20 weeks Goal: improve strength, power, flexability, and anaerobic ocnditioning contains all contest

Post season: Last 1 month Goal: recuperate physically and psychologically provides active rest before next year prep season

o important terms Linear periodization: gradual progressive mesocycle increases in intensity over

time Undulating/nonlinear periodization: large daily fluctuations in load and volume

Rehab and Reconditioningo Tissue healing stages

Inflammation stage Signs/symptoms


o Pain,swelling, redness Physiology

o Decreased collagen synthesiso Increase # of inflammatory cells

Goal: prevent disruption of new tissueo indicators

Rest, ice, compression, elevation Repair phase

Physiologyo Collagen fiber productiono Decreased collagen fiber organizationo Decreased # of inflammatory cells

Goal: prevent excessive muscle atrophy and joint deterioration of an injured area

o can take up to 8 weeks replaces damaged tissue w/ collagen fibers

o indicators Ultrasound, electrical stimulation, and ice

Support tissue formation Isometric exercise Proprioception

Afferted response to stimulation of sensory receptors

Neuromuscular control Ability to respond to afferent propreceptive info

to maintain joint stabilities Remodeling phase

Physiologyo Proper collagen fiber alignmento Increased tissue strength

Goal: optimize tissue functiono Remodel and strengthened new tissueo indicators

functional training and sport specific specificity of movement speed closed and open kinetic chain exercises

o important terms Indication: form of treatment required by rehabilitation athlete Contraindication: activity or practice inadvisable or prohibited Macrotrauma: specific sudden episode of load injury to a given tissue integrity Dislocation: complete displacement of joint surfaces


Subluxation: partial displacement of joint surfaces Sprain: ligamentous trauma such as partial tear w/ joint stability Contusion: musculotindinous trauma that was direct resulting as an excess

accumulation of blood and fluid int issues surround injure muscle Strain: indirect musculotenidinous trama that are tears of muscle fibers Microtrauma: overuse injury results from repeated abnormal stress applied to a

tissue facility organization and risk management

o phases in developing strength and conditioning facility predesign phase

25% of project Complete needs analysis Conduct responsibility study

Design phase 10% of project Finalizes professionals/blueprints/designs

Construction phase 50% of project Construct building Ensures goals and deadlines are met

Preoperation phase 15% of time Select and hire staff

o Athletic program needs How many athletes will use facility? What types of strength andconditioning training does each athletic group

require? What are the agr groups of the athletes using the facility? What is the training experience of the athletes using the facility? When will resistance training fit into each athletic team’s schedule?

o Designing strength and conditioning facility Location

Strength/condition rooms ideally on ground floor Floor must be stable enough of 100 pounds per square foot

Access Free unobstructed access Minimum width for doors in 36 inches Hallways must have width of >= 60 inches

Ceiling height 12-14 feet of clearance

Flooring


Either carpet or resilence Wood for Olympic platforms

Environmental factors Temp should be 72-78 degrees f Humidity should be 60% or less

Electrical serves Many grounded outlets

Mirrors 20 inches above floor Bumper rails or special railing should be anchored to base

Other considerations Drinking, founctains, rest rooms, telephones Signage, bulletin board, space closet

o Arranging equipment in facility Create resistance training areas that emphasize different body parts Create training areas according to types of equipment Equipment placement

All power exercises away from mirrors, glass, entrance, exit Tallest machines arranged along walls Barbells/dumbells placed >= 30 inches between bar ends Plate tree at least >= 30 inches away from other equipment Tall equipment bolted Equipment should be placed >= 6 inches from mirror Traffic area

o Traffic flow around perimeter Stretching and warm up area

o 49 square foot area per athlete Circuit training area

o All resistance machiens spaced 24-36 inches aparto 36 inch safety space for free weights

Freeweightso Olympic bar should be spaced 36 inches between endso Area for 1 freeweight station should accommodate 3-4 people

Olympic lifting areao Accommodate 3-4 peopleo Perimeter walkways around platform area should be 3-4 feet

wide Aerobic area

o 24 square feet for bikes and stair machineso 6 square feet for skiing machineso 40 square feet for rower


o 45 square feet for treadmills Developing policies and procedures manual

o Program objectives Design administer/ strength, flexibility, aerobic, plyometric training Develop training program to account for biomechanical/physiological

differences Recognize physiological responses and apdaption Educate athlete son the important of good nutrition and its role in health and

performance Educate athletes about effects of drugs

o Staff Strength and conditioning director Assistant strength and conditioning professional Facility supervisor

o Important terms Policies: facilities rules a nd regulation reflecting goals and objectives of

program Procedures: describe how policies are met and carried out Program goals: desired end products of a strength and conditioning program Liability: a legal responsibility or duty Standard of care: what a reasonable and prudent person would due under

similar circumstances Negligence: failure to act as a reasonable and prudent person under similar

circumstances Assumption of risk: Knowing that an inherent risk exists w/ participation in an

activity and voluntarily participating anyway

Random terms

Anorexia nervosa- self imposed starvation in an effort to lose weight an dachieve thinness

Bulimia nervosa- food consumption in amounts greater than usual

Potentiation: change in force-velocity characterisitcs of musc’es contractile components caused by stretch

Stretch reflex: body’s involuntary response to external stimulus that stretches muscle


Progressive overload: systematic increase int raining frequency, volume, and intensity invarious combinations

Epimysium: outer layer of connective tissue

Perimysium: surrounds each fasciculus, group of fibers

Endomysium: surrounds individual fibers

Motor unit: consist of motor neuron and muscle fibers it innervates

All of none principle: all of muscle fibers in motor unit contract and develop force at the same time

Proprioceptors: specialized sensory receptiors that provide CNS w/ info needed to maintain muscle tone and perform complex coordinated movements

Coordination: ability to use snese together w/ body parts in performing tasks smmothly

Reaction time: time elapsed between stimulation and beginning of reaction

Muscular fitness: combination of muscular strength and endurance

Cardiorespiratory fitness: ability to perform large, dynamic, high intensity exercise for prolonged periods

Muscular strength ability of muscle to exert force

Flexability: ability to move a joint through its complete ROM

Extensibility: ability of a muscle to stretch

Excitability: muscle’s ability to respond to a stimulus

Assitive exercise: movement of affected part by another person w/o effort by athlete

Q angle: angle between line of quadriceps force and patellar tendons

Yield point: when a tissue reaches its maximum tolerance of force

Exercise Economy: measure of the nergy cost of activity at a given exercise velocity

Valsalva maneuver: Glottis is closed keeping air from escaping lungs and the abdomen/rib cage muscle contract creating rigid compartments of liquid in the lower torso and air in the upper torso

Random facts

Replenishment of ATP is accomplished through phospagen, glyolytics and oxidative system Most skeletal muscles operate at mechanical disadvantage


Neural control affects maximal force output of a muscle by determining which and how many motor units are involved in muscle contraction and rate

Mitochondrial density decreases and capillary density decreases w/ hypertrophy Increase in muscle strength/mass may result in increase of BMI Growth cartilage in children is located at the epiphyseal plate, the joint surface and apophyseal

insertiono Damage to growth cartilage may impair growth/development of bone

Preadolescent boys/girls improve strength w/ resistance trainingo Neurological factors are primarily responsible

Women are generally weaker than men because of quanity of muscle Relative of cross sectional area, there are no differences in strength between men and women Advancing age is associated w/ loss of muscle mass due to inactivity

o Including loss of type II muscle fibers Older individuals CAN still increase strength and functional ability

o Aerobic and resistance exercise are both beneficial Athletes should consume carbs,protein,fat,water,vitamins,minerals 1.5-2 g/kg of protein of body weight for athetles 45-65% daily caroies should come from carbs Many athletes don’t deplete muscle glycogen on a daily basis and have lower carb requirements Water represent 45-70% of body weight Electrolytes lost in sweat = sodium, chloride, potassium You should eat 3-4 hours before competition Precompetition meal is important to provide fluid and energy for performance You should eat high GI foods after exercise Rapid weight loss lead to 3x loss of muscle and water Most important goal is losing weight is acheieving a negative calorie balance Most affective PNF is hold relax/ agonist contraction as it facilitates reciprocal and autogenic

inhibition Typical exercises requires feet slightly wider than hip width and heels and balls of the feet on

the floor Sitting/lying exercises require 5 points of contact

o Head, shoulder/back, buttocks, left foot, right foot Experience athletes may want to use the Valsalva maneuver

o When performing structural exercises to assist w/ proper vertebral alignment Weightbelt should be worn for exercises that place stress on lower back and during sets that use

near maximal loads Muscle balance is important to decrease risk of injury Don’t use 1 RM on beginners, use 3 RM 2-4 minute rest periods for 1 RM test More training individuals require more volume to get gains


During plyometrics,muscle spindles are stimulated by a rapid stretch causing a reflexive muscle action

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

Prepubescent and adolescent children may perform plyometric exercise Depth jumps and high intensity lower body plyometrics are contraindicated for children You may combine lower body resistance training with upper body plyometrics or vise versa Technique is the most important Athletes 1RM squat should be at leas t 1.5 times his/her body weight Athletes 1 RM bench press should be at least his/her body weight Athletes weighing over 220 should avoid high intensity plyometrics Strength and conditioning specialist simplify agility needs anaylsis by addressing tasks specificity

on 2 fronts ( change in velocity, mode of locomotion) and classifying motor skills according to basic schemes

Shift toward IIA for agility and speed Agility is an expression of an athletes coordination abilities which are a basis of acceleration,

max velcotiy and multidirectional skills Movement techniques involve task specific application of forces in terms of acceleration,

time/rate and velocity Athletes skillfully apply forces when executing movement techniques A high VO2 max is necessary for success in aerobic endurance events Person who can sustain aerobic energy production at highest percentage of his or her vo2 max

w/o accumulating large amounts of lactic acid in muscle and blood Safety and function are top priorities when one is deciding on placement of equipment Scheduling frequent maintenance and cleaning ensures safe training, protects investments and

maintains strength and conditioning facility appearance Before scheduling the facility, the strength and conditioning professional should consider season

athletic priorotieis, group size, equipment availability and staff to athlete ratio Injury risk can be managed by strength and conditioning specialist Strength and conditioning professional should asses existing equipment based on needs of an

athlete and teams use din the facility Mission statements provides focus,direct, and a snese of purpose for a strength and

conditioning program Adherence to facility’s written policies and proeducres is integral to the achievement of strength

and conditioning goals and programs Emergency plans should be rehearsed and discussed o a regular basis to ensure th safety of

straff members and users of facilties

file · web viewbioenergetics. phosphagen system. use: short term, high intensity....

Documents