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Pac 100
Study
What does SMART stand for in goal setting?
Specific, Measurable, Attainable, Realistic, Time-based
What is the SMART goal mentioned in the text?
To gain weight by 10-15 lbs and increase vertical for professional basketball
Why is the goal important to the individual?
It is important for the individual's dream to play professional basketball and to get stronger in all areas to reach the next level
What steps will the individual take to achieve the goal?
Waking up earlier and increasing weightlifting frequency
What obstacle may hinder the individual from achieving the goal?
Diet
What is resistance training?
Any exercise where resistance is used to force muscles to work, such as dumbbells, barbells, body weight, kettlebells, etc.
What is resistance training?
Resistance training refers to using resistance to achieve goals such as muscular power, endurance, and strength.
What is strength training?
Strength training is a specific term referring to using resistance training to increase muscle strength, allowing muscles to lift more weight over time.
What is muscle anatomy important for?
Understanding body structures and muscles helps understand the body's functions and why different programming may be necessary.
What percentage of the body's tissues are made of skeletal muscle?
About 40% of the body's tissues are made of skeletal muscle.
What do skeletal muscles attach to and what do they produce?
Skeletal muscles attach to bones and produce movement across joints.
What is a muscle defined as?
A muscle is defined as a tissue primarily composed of specialized cells/fibers capable of contracting to effect movement.
How do the skeletal system and nervous system work together to produce movement?
Both the skeletal system (voluntary muscles) and the nervous system must work together to produce movement.
What is a sarcomere?
A sarcomere is the smallest contractile unit of muscle made of non-contractile proteins, contributing to stretch and recoil.
What are muscle fibers grouped together to make?
Muscle fibers are grouped together to make a bundle called a fascicle.
What are the components of muscle tissue in a skeletal muscle?
A skeletal muscle consists of individual muscle fibers (cells) bundled into fascicles and surrounded by connective tissue.
What is the smallest contractile unit in muscle organization?
Sarcomere
What are the non-contractile proteins that make up the sarcomere?
Elastic components that allow for stretch and recoil
Which proteins are the contractile proteins in muscle cells?
Myosin and actin
What is another name for a muscle cell?
Muscle fiber
What are muscle fibers grouped together to form?
Fascicles
What are the three connective tissue layers surrounding individual muscle fibers bundled into fascicles?
Extensions of sarcomere
What is the basic contractile unit of a muscle that runs from Z line to Z line?
Sarcomere
What gives skeletal muscle a striped or striated appearance?
The light and dark areas within a sarcomere
What type of muscle fibers have a dark red color, many mitochondria, and are resistant to fatigue?
Slow Oxidative (SO) fibers
What type of muscle fibers are large, generate ATP by both aerobic respiration and anaerobic glycolysis, and contribute to activities like walking and sprinting?
Fast Oxidative/Glycolytic (FOG) fibers
What type of muscle fibers have low myoglobin content, few mitochondria, and are white in color?
Fast Glycolytic (FG) fibers
What is the function of muscles with Fast Oxidative Glycolytic (FOG) fibers?
Generate ATP from aerobic respiration and are good for long duration exercises.
What is the function of muscles with Fast Glycolytic (FG) fibers?
Generate ATP through glycolysis and are good for intense anaerobic movements like weight lifting and throwing a ball.
What is the difference between Fast Oxidative Glycolytic (FOG) fibers and Fast Glycolytic (FG) fibers in terms of myoglobin content and speed of contraction?
FOG fibers have large amounts of myoglobin, contributing to a dark red appearance, and can contract slowly. FG fibers have low myoglobin content, are white in color, and contract quickly.
Pac 100
Study
What is the recruitment pattern of motor units during muscle contractions?
Weakest motor units are recruited first, followed by stronger motor units.
How do motor units contract to sustain contractions for longer periods of time?
Motor units contract alternately to sustain contractions for longer periods of time.
Do different motor units of an entire muscle contract in unison?
No, different motor units of an entire muscle are not stimulated to contract in unison.
How does the alternation of contraction and relaxation of motor units help in delaying muscle fatigue?
The alternation of contraction and relaxation of motor units delays muscle fatigue and allows the whole muscle to sustain contractions for long periods.
What does the alternating involuntary activation of small groups of motor units in a muscle establish?
It establishes muscle tone, even at rest.
What is muscle tone and how is it maintained?
Muscle tone refers to the small amount of tension exhibited by a skeletal muscle at rest. It is maintained by the alternating involuntary activation of small groups of motor units in a muscle.
What is the 'all or none' principle in muscle activation?
When a specific motor unit reaches its threshold for activation, all muscle fibers in that unit are activated fully. If the threshold is not reached, none of the muscle fibers in that motor unit are activated.
How does the activation of all motor units in a muscle affect force production?
If all motor units in a muscle are activated, maximal force is produced. The more motor units stimulated within a muscle, the more force the muscle produces.
What are protective mechanisms that muscles have?
Muscles have 2 neural protective mechanisms.
What does muscle tone not refer to?
Muscle tone does not refer to having toned muscles or getting toned; this term is often used incorrectly.
What is the All or None principle in muscle activation?
When a specific motor unit reaches its threshold for activation, all muscle fibers in that motor unit are activated fully. If the threshold isn't reached, then none of the muscle fibers in that motor unit are activated.
How does the activation of more motor units in a muscle affect the force it produces?
The more motor units stimulated within a muscle, the more force that muscle produces. When all motor units in a muscle are activated, maximal force is produced.
What are the protective neural mechanisms in muscles?
Muscles have 2 neural mechanisms for protection: Muscle Spindles and Golgi Tendon Organ (GTO).
Where are Muscle Spindles located and what is their function?
Muscle Spindles are located between muscle fibers and can detect when a muscle is being stretched rapidly. They can trigger the muscle to contract based on a reflex arc.
Where is the Golgi Tendon Organ (GTO) located and what is its function?
The GTO is not located within the muscle itself but in the tendon near the point where muscle fibers and tendon intersect. It senses tension in the tendon and can inhibit the contraction of the muscle attached to the tendon (agonist) and excite the muscle on the opposite side of the joint (antagonist).
What is the purpose of slowly getting into a stretch and holding it for a period of time?
To prevent a trigger in the muscle spindle.
Where is the Golgi Tendon Organ (GTO) located?
Not located within the muscle itself, but in the tendon near the point where muscle fibers and tendon intersect.
What does the GTO sense in the tendon?
Tension in the tendon.
What happens if the tension sensed by the GTO is high?
It sends a message to the spinal cord to inhibit contraction of the muscle attached to the tendon (agonist) and to excite the muscle on the opposite side of the joint (antagonist).
What is the purpose of light training days in muscle activation and strength training?
To allow some muscle fibers to rest by recruiting fewer of them.
What does Size Principle in muscle recruitment state?
The order of recruitment ensures that low-threshold motor units (MU) are recruited for lower intensity, longer duration activities, while higher threshold MU are used for higher levels of force/power.
What are the three types of muscle actions mentioned?
Concentric (contraction/shortening), Eccentric (lengthening while producing force), Isometric/static (no movement but muscle activation).
What is the Optimal length at which muscle fibers can generate maximum force dependent on?
The total number of muscle fibers.
What are the MU Size principles for muscle recruitment during a bicep curl with 100 lbs?
Order of recruitment ensures low threshold MU are recruited for lower intensity activities, and higher threshold MU are used for higher levels of force/power to delay fatigue.
What are the types of muscle actions involved in exercises like bicep curls?
Concentric contraction (shortening), Eccentric contraction (lengthening while producing force), Isometric/static (no movement but muscle is activated and developing force).
What is the significance of the length-tension force curve in muscle function?
Optimal length is where fibers generate maximum force, dependent on the total number of myosin cross bridges interacting with active sites on actin.
What are the types of resistance training equipment mentioned in the text?
Free weights (barbells/dumbbells), stack plate machines, rubber band resistance.
What are the characteristics of free weights in resistance training?
Require both concentric and eccentric muscle actions, considered free form as bar movement has no set path and user must control the movement.
What are the characteristics of stack plate machines in resistance training?
Allow fixed form movement dictated by the machine, require both concentric and eccentric actions, and often allow for lifting more weight due to less balance/stability required.
What are the characteristics of rubber band resistance in resistance training?
Produces more resistance as rubber stretches to their length limits, but can limit resistance when the band is relaxed.
Pac 100
Study
Step 1: Needs Analysis A - Evaluation of Sport
Determining unique characteristics of the sport such as movement analysis, physiological analysis, and injury analysis.
Step 1: Needs Analysis B - Assessment of Athlete Profile
Assessing athlete's needs, goals, training and injury status, conducting tests, and determining primary goal.
Step 1: Needs Analysis C - Training Status
Evaluating athlete's training background, type of training program, intensity level, and exercise technique experience.
Step 2: Exercise Selection - Core and Assistance Exercises
Choosing core and assistance exercises based on movement analysis of the sport, muscle balance, exercise technique experience, and available equipment.
Step 2: Exercise Selection - Structural and Power Exercises
Selecting structural and power exercises that are specific to the sport and help improve strength and power.
Step 2: Exercise Selection - Sport Specific Exercises
Including exercises that mimic movements commonly performed in the sport to enhance sport-specific skills.
Step 2: Exercise Selection - Muscle Balance
Ensuring a balance in developing all muscle groups to prevent imbalances and reduce the risk of injuries.
Step 2: Exercise Selection - Exercise Technique Experience
Consideration of the athlete's experience with exercise technique to avoid injury and optimize performance.
Step 2: Exercise Selection - Availability of Equipment
Selecting exercises based on the availability of specific equipment required for training.
Step 2: Exercise Selection - Available Training Time Per Session
Adjusting exercise selection based on the available training time per session to maximize efficiency.
Step 3: Training Frequency
Determining the number of training sessions in a given time period based on the athlete's training status and need for recovery.
Step 3: Training Frequency - General Guidelines
Scheduling training sessions with appropriate rest days between sessions stressing the same muscle groups.
Step 3: Training Frequency - Recovery for Max Load Training
Athletes training with maximum loads require more recovery time before the next session.
Step 3: Training Frequency - Alternating Training Days
Alternating lighter and heavier training days can enhance the ability to train more often.
Step 3: Training Frequency - Consideration of Other Training
If incorporating aerobic or anaerobic training, resistance training frequency may need adjustment.
Step 3: Training Frequency - Occupation Influence
Manual labor occupations may influence training frequency and recovery needs.
Step 4: Exercise Order
Arranging the sequence of resistance exercises in a session to optimize force capabilities and exercise technique.
What is the recommended number of rest or recovery days between sessions that stress the same muscle groups?
1 to 3 days
Why do athletes who train with maximum or near maximum loads require more recovery time prior to the next session?
To allow for adequate muscle recovery and adaptation
How can the ability to train more often be enhanced for athletes?
By alternating between lighter and heavier training days
What is the importance of exercise order in resistance training sessions?
To arrange exercises in a way that maximizes force capabilities and proper technique
Which type of resistance exercises are typically performed first in a session?
Power exercises, such as snatch, clean, jerk
What is the benefit of alternating between upper and lower body exercises in a resistance training session?
Allows for more recovery between exercises, especially for untrained individuals
What is circuit training and how does it relate to training efficiency?
Circuit training involves performing a series of exercises with minimal rest and may include a cardiovascular component, maximizing efficiency in limited time
How can alternating between push and pull exercises improve recovery between exercises?
It ensures that the same muscle group isn't used for two consecutive exercises, reducing fatigue
What are supersets and compound sets in resistance training?
Supersets involve performing two exercises back-to-back targeting opposing muscle groups, while compound sets involve doing two exercises targeting the same muscle group without rest
What is one way to improve recovery between exercises involving the same muscle group?
Alternate between pushing exercises and pulling exercises
What is a superset in training?
Performing one set of a pair of exercises with little to no rest between them, working opposing muscle groups
What is a compound set in training?
Performing two exercises for the same muscle group without rest between them
What is training load?
The amount of weight assigned to an exercise set
Pac 100
Study
What is the goal during the Competition Period in training cycles?
To peak strength and power through further increases in training intensity with decreases in training volume
What is the focus during the Second Transition Period in training cycles?
Active rest through unstructured, nonsport-specific activities with low intensity and volume for rehabilitation and mental/physical rest
What is the main difference between Linear and Undulating Periodization models?
Linear progresses with gradually increasing intensity and decreasing volume, while Undulating involves variation in intensity and volume within each cycle by rotating different protocols
What does Plyometric exercise aim to achieve in muscle performance?
To increase the power of subsequent movements by utilizing the stretch-shortening cycle to reach maximum force in the shortest time
What is undulating nonlinear periodization?
Variation in intensity and volume within each cycle by rotating different protocols over the course of training.
What is the purpose of plyometric exercise?
To increase the power of subsequent movements by using both natural elastic components of muscle and tendon and stretch reflex.
What does plyometric training aim to improve?
Production of muscle force and power.
What is the mechanical model of Plyometric Training based on?
Elastic energy in musculotendinous components being increased with a rapid stretch and then stored, releasing stored energy during a concentric muscle action.
What is the Series Elastic Component (SEC) in plyometric training?
It acts as a spring when the musculotendinous unit is stretched during an eccentric muscle action, storing elastic energy that is released during a concentric action, contributing to total force production.
What is the mechanical model of Plyometric Training?
Elastic energy in musculotendinous components is increased with a rapid stretch, then stored. When immediately followed by a concentric shortening muscle action, this stored elastic energy is released, increasing total force production.
What is the Series Elastic Component (SEC) in the mechanical model of Plyometric Training?
When the musculotendinous unit is stretched like in an eccentric muscle action, SEC acts as a spring and lengthens. As it lengthens, elastic energy is stored. If a muscle begins a concentric action immediately after an eccentric one, stored energy is released, allowing the SEC to contribute to total force production by naturally returning muscles and tendons to their unstretched configuration.
What is the Neurophysiological Model of Plyometric Training?
It involves using the stretch reflex, which is the body's involuntary response to an external stimulus that stretches the muscles. It uses mostly muscle spindle activity, which are proprioceptive organs sensitive to the rate and magnitude of stretch.
How does the stretch reflex work in the Neurophysiological Model of Plyometric Training?
During plyometric exercises, muscle spindles are stimulated by rapid stretch, causing a reflexive muscle action. This reflexive response increases the activity of the agonist muscle, thereby increasing the force the muscle produces.
What happens to stored energy in the stretch reflex if a concentric muscle action doesn't immediately follow a stretch?
If a concentric muscle action doesn't immediately follow a stretch, the stored energy from the stretch reflex will be dissipated.
What factors need to be included in Plyometric Program Design, similar to resistance training prescription?
Mode, intensity, frequency, duration, recovery, progression, and warm-up need to be included in Plyometric Program Design.
What stimulates muscle spindles during plyometric exercises?
Rapid stretch
What reflexive muscle action is caused by the stimulation of muscle spindles during plyometric exercises?
Increased activity of agonist muscle
What happens to the force that the muscle produces when the reflexive response to rapid stretch occurs during plyometric exercises?
It increases
What happens to the stored energy in the stretch reflex if a concentric muscle action doesn't immediately follow the stretch?
It will be dissipated
What are some key components that should be included in plyometric program design similar to resistance training prescription?
Mode, intensity, frequency, duration, recovery, progression, and warm-up
What determines the sets in a workout based on the work-to-rest ratio?
Work-to-rest ratio (e.g., 1:5) and is specific to the volume and type of drill being performed.
Why shouldn't drills for the same body part be performed two days in a row?
To prevent overtraining and allow for adequate recovery.
How is lower body plyometric volume typically measured?
Lower body plyometric volume is normally given as the number of foot contacts each time a foot or feet together contact the surface per workout or distance.
When should plyometric exercises be completed in relation to aerobic endurance training?
Plyometric exercises should be completed before aerobic endurance training to avoid a negative effect on power production.
What is the recommended sequence for a plyometrics warm-up?
Begin with a general warm-up, followed by a specific warm-up consisting of low-intensity dynamic movements.
What are the steps involved in implementing a plyometric program?
1. Evaluate the athlete 2. Provide equipment and facilities for a safe environment 3. Establish sport-specific goals 4. Determine program design variables 5. Teach the athlete proper technique 6. Progress the program properly.
How is balance defined in the context of fitness?
Balance is the maintenance of a position without moving for a given period of time.
What is speed in the context of athletic performance?
Speed is the ability to achieve high velocity by applying explosive force to a specific movement or technique.
Why is the ability to change direction and speed important in most sports?
The ability to change direction and speed is crucial as it requires rapid force development, high power output, and efficient coupling of eccentric and concentric actions.
What does speed-endurance training allow athletes to do?
Speed-endurance training allows for the maintenance of maximal velocity over an extended period of time and the ability to repeatedly reach maximum acceleration or speed in multiple bouts.
Pac 100
Study
What are some methods and modes of anaerobic training?
Sprint work, stairs, plyometrics, etc.
What is the recommended duration for programs focusing on the phosphagen system (e.g., sprints, plyometrics)?
Under 5-7 minutes with almost complete recovery (around 1 minute).
Why is it important to provide almost complete recovery during phosphagen system training?
To prevent accumulation of lactic acid and H+ ions, allowing for maximum intensities.
What is the importance of neural recruitment in speed and power development during anaerobic training?
Speed and power development depends heavily on neural recruitment for maximum performance, which requires adequate recovery.
What are the two types of programs in anaerobic training and their focus areas?
Programs focusing on phosphagen system (e.g., sprints, plyos) and glycolytic conditioning (enhancing acid-buffering mechanisms).
How long does it typically take for neural adaptations to occur in resistance training studies?
Neural adaptations are observed over a period of 6-10 weeks.
What is the principle of muscle fiber recruitment during heavy resistance training?
The principle of muscle fiber recruitment follows the Size Principle, where all muscle fibers are recruited in consecutive order by their size to produce high levels of force.
How does muscle size primarily increase during resistance training?
Muscle size increases primarily through muscle fiber hypertrophy.
What contributes more to strength and power as training progresses (around 10 weeks)?
Hypertrophy eventually takes over and contributes more than neural adaptations to strength and power.
What is the principle that states all muscle fibers are recruited in consecutive order by their size to produce high levels of force?
Size principle
How does an increase in muscle size primarily occur?
Muscle fiber hypertrophy
What type of adaptation does the principle of hypertrophy elicit?
Strength and endurance
What contributes more than neural adaptations to strength and power after 10 weeks of training?
Hypertrophy
What results from heavy resistance training in both Type I and Type II muscle fiber area?
Increases
What can heavy resistance training improve in the heart, lungs, and circulatory system?
Ability to function under conditions of high pressure and force production
What does RT stand for in the context of fitness training?
Resistance Training
What can RT increase and decrease in terms of body composition?
Increase fat-free mass and decrease body fat
How does bone respond to intensity of loading, compression, and strain?
Dramatically
What is increased in response to anaerobic and aerobic exercise in connective tissue?
Collagen production
Which hormones influence the development of the body during exercise, including testosterone and growth hormone?
Endocrine hormones
What does incorporating resistance training into an endurance program improve in athletes?
Ability of heart, lungs, and circulatory system to function under pressure
What does heavy resistance training lead to in trained muscles in terms of mitochondrial and capillary density?
Increases
What is the time frame mentioned for hypertrophy to eventually take place in muscle size increase?
10 weeks
What type of adaptation does hypertrophy prepare athletes for in terms of strength and power improvements?
Strength and power improvements
What are the benefits of resistance training (RT) on the cardiovascular system?
RT can prepare athletes for extreme competitive demands and is effective in increasing maximal oxygen consumption.
How does resistance training (RT) impact body composition?
RT can increase fat-free mass and decrease body fat, with changes in body fat depending on intake.
How does bone respond to intensity of loading and compression strain during resistance training (RT)?
Bone responds dramatically by growth of bone cells, while collagen production is increased as a connective tissue response.
What are some of the endocrine responses to anaerobic and aerobic exercise in relation to resistance training (RT)?
Hormones such as testosterone, insulin, insulin-like growth factors, and growth hormone influence the development of muscle, bone, and connective tissue.
How do hormones circulate and influence adaptations in response to exercise stimulus during high-intensity exercise?
Increases in hormonal circulation occur via the bloodstream, and changes at the receptor level are adaptive responses to exercise stimulus. Concentration of hormones in blood and other body fluids can increase 10-20 times during high-intensity exercise.
What is the role of resistance training (RT) for endurance athletes in offsetting the effects of their training?
RT is integral for endurance athletes to do in order to offset the effects of their training, playing a key role in protein breakdown in muscle, especially Type I fibers (aerobic).
