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Pac 100
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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.
What are the characteristics of Type I muscle fibers?
High resistance to fatigue, good for posture, generate ATP from aerobic respiration, and are suited for endurance activities.
What are the characteristics of Type II muscle fibers?
Contain large amounts of glycogen, generate ATP through glycolysis, contract quickly, and are suited for power and strength activities.
Why do postural muscles like the abdominals have a higher percentage of Type I fibers?
They need to maintain posture for long periods and require the endurance and resistance to fatigue provided by Type I fibers.
How do muscle fibers contribute to muscle hypertrophy?
Muscle hypertrophy results from an increase in the size of muscle fibers, not an increase in the number of fibers.
Can an athlete change their muscle fiber type?
No, individuals cannot change their muscle fiber type, but training can cause a minor shift in fiber type composition.
What is the difference in muscle fiber composition between elite endurance athletes and elite weightlifters/powerlifters?
Endurance athletes have a higher percentage of Type I muscle fibers, while weightlifters/powerlifters have a higher percentage of Type II fibers.
What is the primary reason for improved performance in athletes after training?
The increase in the size of muscle fibers (muscle hypertrophy) and improved metabolic pathways, not a significant increase in the number of muscle fibers.
What is the major difference between Type 1 and Type II muscle fibers?
Type 1 fibers are more suited for endurance activities, while Type II fibers are more suited for power and strength activities.
What is the difference in muscle fiber composition between elite endurance athletes and elite weightlifters/powerlifters?
Elite endurance athletes have higher proportions of Type 1 muscle fibers in lower body musculature, whereas elite weightlifters/powerlifters have higher proportions of Type II fibers.
What is muscle hypertrophy and how is it related to muscle fibers?
Muscle hypertrophy is the increase in size of muscle fibers. Training may cause a small change in fiber type composition, but the main reason for improved performance is the increase in fiber size.
Can muscle fiber type composition be significantly changed through training?
No, muscle fiber type composition cannot be significantly changed through training, but training can lead to small changes in fiber subtype transitions.
How can training alter the involvement of muscle fiber types and affect force production?
Training can alter training loads and movement speeds to change the involvement of muscle fiber types and affect force production.
What is the major purpose of skeletal muscle in the body?
The major purpose of skeletal muscle is to provide force to move joints of the body in different directions.
Why are muscles or muscle groups usually paired with opposite functions?
Muscles or muscle groups are usually paired with opposite functions (e.g., flexion and extension) because muscles can only produce active shortening, not lengthening, of themselves.
What is an agonist in muscle movement?
An agonist is the primary mover of a joint during muscle movement.
How can altering training loads and movement speeds affect muscle fiber types and force production?
By changing the involvement of muscle fiber types, which can impact force production.
How many muscles are there in the human body?
The body contains more than 600 muscles.
What is the major purpose of skeletal muscles?
To provide force to move the joints of the body in different directions.
Why are muscles or muscle groups usually paired with opposite functions?
Muscles can only produce active shortening, not lengthening of themselves, so pairs are needed for both flexion and extension.
Define Agonist in muscle movement.
The primary mover of a joint in one direction.
What are synergist muscles in muscle movement?
Muscles that assist the primary mover (agonist) in the movement.
What are antagonist muscles in muscle movement?
Muscles that oppose the movement of the agonist muscle.
Give an example of agonist, synergist, and antagonist muscles in a bicep curl exercise.
Agonists: Biceps brachii and brachialis; Synergist: Brachioradialis; Antagonists: Triceps.
Where do most muscles attach in terms of origin and insertion?
Most muscles cross at least one joint and are attached to articulating bones; Origin is the attachment to the stationary bone, usually proximal, and Insertion is the attachment to the moveable bone, usually distal.
Explain the Sliding Filament Mechanism in muscle contraction.
Myosin pulls on actin, causing the thin filament to slide inward, resulting in the shortening of the sarcomere and muscle contraction.
How does muscle contraction occur at the molecular level through the sliding filament mechanism?
Thick and thin filaments slide past each other, causing the sarcomere to shorten, leading to muscle contraction.
What ensures the transmission of force throughout the entire muscle during contraction?
Structural proteins within the muscle ensure the transmission of force, resulting in whole muscle contraction.
What is the overall design of a whole muscle known as?
The overall design of a muscle is known as whole muscle design.
What is the origin of a muscle attachment?
The attachment to the stationary bone. Usually proximal.
What is the insertion of a muscle attachment?
The attachment to the moveable bone. Usually distal.
What is the mechanism by which myosin pulls on actin causing muscle contraction?
The sliding filament mechanism.
What happens to the sarcomere during muscle contraction?
The Z discs move toward each other and the sarcomere shortens.
What allows the transmission of force throughout the entire muscle during contraction?
Structural proteins.
How does the arrangement of sarcomeres influence the velocity of muscle contraction?
The more sarcomeres arranged in series (a longer muscle), the faster the velocity of muscle contraction.
How does the arrangement of sarcomeres influence the force of muscle contraction?
Force of contraction increases as more sarcomeres are arranged parallel to each other, producing a wider muscle.
What is the term for the angle between muscle fiber orientation and the direction in which overall muscle force is directed during contraction?
Pennation angle.
What is motor unit recruitment?
The process in which the number of active motor units increases.
What is muscle pennation angle?
The angle between muscle fiber orientation and the direction in which overall muscle force is directed during contraction.
What is motor unit recruitment?
The process in which the number of active motor units increases.
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.
What is the KISS Principle mentioned in the text?
Keep It Simple Students - advises keeping exercises and variations simple to avoid overwhelm and complexity, sticking with the basics.
What are the modifiable variables mentioned for resistance training?
Choice of equipment (dumbbell, barbell, machine), order, frequency, progression, intensity, volume, and rest.
What principle is discussed in Lecture 2?
KISS Principle - Keep It Simple Students
What are the modifiable variables mentioned in the text?
1. Choice 2. Order 3. Frequency 4. Progression 5. Intensity 6. Volume 7. Rest
Why is exercise choice important according to the text?
Exercise choice is important based on factors like goal of sport/activity, energy systems, sport specificity, muscles involved, injury status, movement plane, anthropometrics/anatomy, progression level, mobility/flexibility, need for variation, ideal vs realistic goals.
What does the text emphasize about exercise safety?
Safety of exercises is context-dependent, considering individual factors and coaching situations. There are no bad exercises, only bad applications based on context.
What are some factors to consider when determining which exercises are safe and which are not?
Context, individual needs, monitoring capabilities, and exercise application.
According to Dr. Andy Galpin, what are some aspects of improper application of exercises?
Too much volume, too much intensity, too much complexity, and improper technique.
What does Dr. Andy Galpin suggest is more important than exercise selection for achieving desired results?
How you execute the exercises (application of sets, reps, intensity, speed, etc.)
What are the key factors that exercises do determine?
1. Movement plane, 2. Muscles and joints involved, 3. Contraction type (concentric or eccentric), and 4. Technical proficiency.
What is the recommended breathing technique during resistance training?
Inhale as you are coming
What does Dr. Andy Galpin emphasize about exercise selection?
Dr. Galpin emphasizes that exercises do not determine adaptation, but how they are executed does.
Match the following exercises with their corresponding adaptation: Bicep curl, Power Snatch, Deadlift, Elliptical
Bicep curl - Hypertrophy, Power Snatch - Strength, Deadlift - Endurance, Elliptical - A mix of all adaptations
What does Dr. Galpin recommend about breathing during resistance training?
Inhale as you come back to the starting position (eccentric phase) and exhale on the hardest part of the exercise (concentric phase).
What is the Valsalva maneuver and when is it used during resistance training?
The Valsalva maneuver is used during heavy lifts of minimal reps to create intra-abdominal pressure for stabilization.
What is the principle of Specificity in training?
Specificity refers to training to produce a specific adaptation or outcome, known as SAID (Specific Adaptation to Imposed Demands). The type of demand placed on the body dictates the type of adaptations that will occur.
What does SAID stand for and what does it refer to?
SAID stands for Specific Adaptation to Imposed Demands. It refers to the type of demand placed on the body dictating the type of adaptations that will occur.
How should all forms of training progress as an athlete goes through preseason, inseason, and postseason?
All forms of training should gradually progress in an organized manner as the athlete progresses through preseason, inseason, and postseason.
What is the concept of Overload in training?
Overload involves assigning a workout or training regime of greater intensity than the athlete is accustomed to. This can occur by increasing the number of sessions per week, altering exercises, sets, reps, or rest periods.
What does the principle of Progression suggest in training programs?
The principle of Progression suggests that the intensity of the program must become progressively greater to promote long-term training benefits. It is based on the athlete's training status and is introduced systematically and gradually.
Explain the concept of Reversibility in training.
Reversibility states that fitness or adaptations cannot be stored, and they must be continuously trained to maintain or progress. Reversibility effects may start as soon as 2 weeks post-cessation of training.
List the key Program Design Variables in Resistance Training.
1. Needs analysis 2. Exercise selection 3. Training frequency 4. Exercise order 5. Training load and repetitions 6. Training volume 7. Rest periods
Training load and repetitions
The amount of weight lifted and the number of times a specific exercise is performed in a workout session.
Training volume
The total amount of work performed in a training session, calculated by multiplying the number of sets, repetitions, and weight lifted.
Rest periods
The time intervals between sets or exercises during a workout, allowing for recovery and replenishment of energy stores.
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
What is repetitions in training?
The number of times an exercise can be performed
What is 1 RM in training?
1 repetition max, the greatest amount of weight that can be lifted with proper technique for one repetition only
What should be considered when determining the load and repetitions for a training session?
Fatigue levels, training season, and variation in daily performance
What are single-effort power events in sports?
Events such as shot put, high jump, and weightlifting
Why can power exercises not be maximally loaded at any rep scheme?
Because slightly lighter loads allow athletes to maintain maximum speed and quality of movement
What does 1 repetition maximum (1 RM) refer to?
The greatest amount of weight that can be lifted with proper technique for one repetition only.
Is there a linear relationship between the load lifted and the number of reps performed?
No, there is not necessarily a linear relationship between load lifted and reps performed.
What is the 2for2 Rule in load progression?
If an athlete can perform 2 or more repetitions over their assigned rep goal in the last set of 2 consecutive workouts, weight should be added for the next training session.
What is volume in terms of weightlifting?
Volume is the total amount of weight lifted in a training session, calculated as sets x reps x weight lifted per rep.
Why is it important to progress from single sets to multiple sets over time in strength training?
Progressing to 2-3 sets over time helps maximize further gains in strength and/or hypertrophy.
What is the formula for calculating the total volume lifted in a training session?
Volume = sets x reps x weight lifted per rep
In the example provided, what is the total volume lifted for the exercise with 2 sets of 10 reps at 50 lbs?
1000 lbs
Calculate the total volume lifted for the exercise with set 1: 10 reps at 20 lbs, set 2: 8 reps at 25 lbs, and set 3: 7 reps at 30 lbs.
Total volume = (10 x 20) + (8 x 25) + (7 x 30) = 495 lbs
Why may a single set be appropriate for untrained individuals in weight training?
Single set may be appropriate for untrained individuals to start their training journey.
What is the recommended progression in sets for maximizing gains in strength and hypertrophy over time?
Progressing to 2-3 sets over time can maximize further gains in strength and hypertrophy.
How many sets are recommended for beginners in primary resistance training for strength and power goals?
Beginners are recommended to start with 1-2 sets for core exercises and 1-3 sets for assistance exercises.
How many reps per set are typically recommended for building muscular endurance in primary resistance training?
12 reps per set is recommended for building muscular endurance.
What is the most effective strategy for increasing muscle size in resistance training for hypertrophy?
Performing 3 or more exercises per muscle group with 3-6 sets per exercise is the most effective strategy for increasing muscle size in hypertrophy training.
How does the length of rest periods in weight training sessions vary based on training goals and load lifted?
The length of rest periods in weight training sessions is highly dependent on the training goal, relative load lifted, and amount of muscle mass involved.
What is the primary resistance training goal for power exercises?
Typically lower than strength assignments, few goal reps and lighter loads, 35 sets after warmup for power exercises
How many sets per exercise are associated with the primary resistance training goal of hypertrophy?
36 sets per exercise
What is the recommended strategy for increasing muscle size in hypertrophy training?
3 or more exercises per muscle group, higher training volumes are associated with increases in muscular size
What is the primary resistance training goal for muscular endurance?
12 reps per set, 23 sets per exercise
How is the length of rest period determined in resistance training?
Dependent on goal of training, relative load lifted, amount of muscle mass involved, and athlete's training status
What is the general adaptation syndrome (GAS) in response to training stress?
3-stage response - Stage 1: Alarm shock phase, Stage 2: Resistance phase, Phase when body experiences new or more intense stress, body adapts to stimulus and returns to normal functioning
What is the purpose of periodization in training?
To promote long-term training and performance improvements by including variations in training specificity, intensity, and volume in planned periods or cycles.
What are the three stages of General Adaptation Syndrome (GAS) in response to training stress?
1. Alarm shock phase 2. Resistance phase 3. Exhaustion phase
What happens during the Alarm shock phase of GAS?
The body experiences new or more intense stress, may last several days or weeks, and may experience excessive soreness, stiffness, or temporary decrease in performance.
What is the Resistance phase of GAS characterized by?
Supercompensation, where the body adapts to the stimulus and returns to normal functioning, demonstrating its ability to withstand stress.
What occurs in the Exhaustion phase of GAS?
If stress persists for an extended period, the athlete loses the ability to adapt to the stressor.
What is a macrocycle in periodization?
Often a training year, but could be up to 4 years, such as for Olympic athletes, encompassing all training phases.
What are mesocycles in periodization?
Within macrocycles, lasting several weeks or months and may depend on the number of competitions within a period.
Describe microcycles in periodization.
Within mesocycles, typically 1 week long but can last up to 4 weeks, focusing on daily and weekly training variations.
What is the Preparatory Period in periodization?
The off-season period, typically the longest period, focusing on nonsport-specific activities of high volume and low intensity.
What are the three types of periodization cycles?
Macrocycles, Mesocycles, Microcycles
What is the typical duration of a macrocycle?
Training year, but could be up to 4 years for Olympic athletes
How long do mesocycles last and what do they focus on?
Last several weeks or months, focus on daily and weekly training variations
What is the typical duration of a microcycle?
Typically 1 week long, but can last up to 4 weeks
What is the goal of periodization periods in training?
Shifting training priorities from high volume and low intensity to low volume and high intensity to prevent overtraining and optimize performance over many weeks
What is the focus of the Preparatory Period in periodization?
Establishing a base level of conditioning to increase tolerance for more intense training, with major emphasis on endurance and hypertrophy, and technique training is not a high priority
What is the goal of the Hypertrophy/Endurance Phase in the preparatory period?
Increase lean body mass and develop muscular and metabolic endurance base, not specific to sport/activity initially but becomes more sport-specific over time
What are the typical intensity and volume levels in the Hypertrophy/Endurance Phase?
Low intensity (50-75% 1 RM) and high volume (3-6 sets of 10-20 reps)
What is the goal of the Basic Strength Phase in the preparatory period?
Increase the strength of muscles essential to sport movements, with a more sport-specific resistance training program
What are the typical intensity and volume levels in the Basic Strength Phase?
High intensity (80-90% 1 RM) and moderate volume (3-5 sets of 4-8 reps)
What is the focus of the Strength Power Phase in the preparatory period?
Intensifying training to near competitive pace, including speed training
What is the duration of the preparatory period?
16 weeks
What are the goals of the preparatory period?
Increase lean body mass and develop endurance muscular and metabolic base
Is the preparatory period specific to a sport/activity?
Not specific, but becomes more sport-specific over time
What is the intensity level in the preparatory period?
Very low to moderate intensity
What is the recommended range for 1 Repetition Maximum (1 RM) in the preparatory period?
50-75%
How many sets and reps are typically done in the preparatory period?
3-6 sets of 10-20 reps
What is the focus of the Basic Strength Phase in the preparatory period?
Increasing strength of muscles essential to sport movements
How intense is the Basic Strength Phase?
High intensity, 80-90% of 1 RM
What is the recommended volume of sets and reps in the Basic Strength Phase?
3-5 sets of 4-8 reps
What is the goal of the StrengthPower Phase in the preparatory period?
Intensifying to near competitive pace, focusing on speed and power
How intense is the StrengthPower Phase in the preparatory period?
High intensity, 75-95% of 1 RM depending on exercise
What is the recommended volume of sets and reps in the StrengthPower Phase?
3-5 sets of 2-5 reps
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.
When does special endurance apply in training programs?
Special endurance applies when there are sport-specific exercise relief patterns that consist of ongoing submaximal efforts.
What is speed in sports often the result of?
Applying explosive force to a specific movement or technique
What is more important in most sports than simply achieving or maintaining high velocity?
The ability to change direction and speed
What does agility in sports require?
Rapid force development, high power output, and the ability to efficiently couple eccentric and concentric actions
What is plyometrics beneficial for in terms of speed and endurance?
Allows for maintenance of maximal velocity over an extended period of time and ability to repeatedly reach max acceleration or speed in multiple bouts
When does special endurance apply in sports?
When there are sport-specific exercise relief patterns involving ongoing submax activity with intermittent high-intensity bursts or series of plays interspersed with rest intervals
What are some examples of sports that require agility in terms of changing direction and speed?
Basketball, football, hockey
What is the primary method for developing speed and agility?
Execution of sound technique, preferably at submaximal speeds to allow athletes to learn proper mechanics
What are primary training methods for developing speed and agility?
Assisted sprinting and resisted sprinting
What is assisted sprinting in terms of developing speed and agility?
Using methods to artificially increase speed, such as gravity-assisted sprinting and high-speed towing
What is resisted sprinting in terms of developing speed and agility?
Using resistance to improve speed and strength, such as gravity-resistance up stairs/hill or using harness, parachute, sled for overload effect
What are some practical implications of extreme neuromuscular demands and power in speed and agility training?
Development of strong neuromuscular connections, power generation, and muscle adaptation
What should athletes focus on as they master speed and agility techniques?
Executing proper mechanics and gradually increasing speed as techniques are perfected
What are some secondary training methods for developing speed and agility?
Assisted sprinting and resisted sprinting
What is assisted sprinting and how is it used to improve speed?
Assisted sprinting uses methods to artificially increase speed, such as gravity-assisted sprinting, downgrade running, and high-speed towing, to improve stride frequency.
What is resisted sprinting and how is it used to improve speed?
Resisted sprinting uses resistance to improve speed, strength, and stride length. This can be achieved through gravity resistance, harness, parachute, sled, or other means of achieving overload effect.
What are some practical implications for speed and agility training?
1. Extreme neuromuscular demands and power production of drills should be conducted under minimal metabolic stress early in the training session. 2. Training sessions should be structured around brief work bouts and frequent rest periods of 2-3 minutes.
What are the two major anaerobic energy sources?
1. Phosphagen system (ATP-PC system) 2. Glycolytic system
How do the contributions of the phosphagen system and glycolytic system depend on exercise parameters?
Short-duration, high-intensity activities with long rest periods rely more heavily on the ATP-PC system, while less intense exercise with shorter rest periods relies more on the glycolytic system.
What is the role of the phosphagen system (ATP-PC system) in providing energy for muscle contraction?
The phosphagen system provides high-energy phosphate compounds (ATP molecules) in muscle, making ATP immediately available for cross-bridge cycling and muscle contraction.
What are the 2 major anaerobic energy sources?
Phosphagen system (ATP-PC system) and glycolytic system
What types of exercises rely more heavily on the ATP-PC system?
Short duration, high-intensity activities with long rest periods
Where are ATP molecules found in the muscle and why is this location important?
ATP molecules are found near the heads of the myosin filament, making ATP immediately available for cross-bridge cycling and muscle contraction
What is the role of creatine phosphate (CP) in the phosphagen system?
Creatine phosphate participates in a reaction to reform ATP, providing immediate energy for muscle contractions
Why is immediate energy important in sports of very short duration?
Immediate energy is vital for short-duration sports as it allows for max power and strength performances, essential for quick bursts of activity
How does supplementation with creatine help enhance performance in short-duration, high-intensity activities?
Supplementation with creatine helps increase the concentration of creatine phosphate in muscles, leading to more immediate ATP energy for strength and power performances
What is the immediate energy source vital for sports of very short duration?
Phosphagens in muscle
Where does the breakdown of glucose to pyruvic acid and conversion to lactic acid occur?
Glycolysis
What can interfere with crossbridge cycling and cause fatigue?
Buildup of H ions (Hydrogen ions)
What can pyruvic acid be converted to in the aerobic energy system?
AcetylCoA
What happens when there is no oxygen present during glycolysis?
Pyruvic acid is converted to lactic acid and sent to blood
What type of training enhances the body's ability to buffer acidic conditions and maintain acid-base balance?
Anaerobic training
How long does it take for the body to adapt to acidic muscle environment through intense anaerobic workouts?
About 4 weeks
What are some symptoms that may reduce as the body adapts to intense anaerobic training?
Nausea, dizziness, vomiting, extreme fatigue
What does the presence of nausea, dizziness, and extreme fatigue during training indicate?
Poorly programmed session, not a good workout
After 20-30 seconds of intense activity, what system contributes substantially to help maintain power output?
Aerobic metabolism
How much energy can aerobic metabolism contribute during anaerobic events to help maintain power output?
Up to 50%
Why is it important to understand all energy systems?
To have a comprehensive understanding of energy production and utilization in sports and exercise
What is the body's response to an acidic muscle environment during intense anaerobic workouts?
Blood and muscle buffering capabilities improve to adapt to the environment.
What are some symptoms that can occur during intense anaerobic workouts but reduce as the body adapts?
Nausea, dizziness, vomiting, and extreme fatigue.
What does the presence of symptoms like nausea, dizziness, and extreme fatigue during a workout indicate?
It indicates that the session was not programmed appropriately.
What happens to the aerobic contribution after 20-30 seconds of intense activity in terms of energy systems?
The aerobic contribution increases substantially to help maintain power output.
How much can aerobic metabolism contribute to the required energy during anaerobic events?
Aerobic metabolism can contribute as much as 70% of the required energy to help maintain power output.
Do energy systems work independently or together during physical activity?
Energy systems often work together, with one not shutting off completely as another turns on.
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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).
What is essential for aerobic endurance to stimulate physiological adaptations, similar to resistance training (RT)?
Aerobic endurance training requires proper variation, specificity, and overload for physiological adaptations to take place, focusing on the Krebs cycle and electron transport chain (ETC) as main energy pathways.
What are the main pathways for energy production in the body during aerobic metabolism?
Krebs cycle and electron transport chain (ETC)
What is the main difference between aerobic and anaerobic metabolism in terms of energy production?
Aerobic metabolism produces much more energy than anaerobic metabolism
What is the recommended approach to achieve cardiorespiratory fitness for athletes?
Interval training and aerobic endurance training
How does concurrent training (combination of resistance training and aerobic endurance training) impact strength and power performances?
May interfere with strength and power performances, especially when trying to maximize hypertrophy
What are some strategies to optimize concurrent training for maximizing hypertrophy and strength gains?
1. Reduce endurance sessions to times per week 2. Reduce volume of endurance time or distance 3. Perform endurance training on nonlifting days 4. Separate endurance training from resistance training 5. Follow appropriate exercise order (Conditioning OVERLOAD)
What is VO2 max?
Oxygen uptake
What are the benefits of concurrent training (RT and aerobic endurance training)?
Increased respiratory capacity, lower blood lactate concentrations at a given workload, improved enzyme activity, compatibility of RT and aerobic endurance training
How can one maximize hypertrophy during concurrent training?
1. Reduce the number of endurance sessions to 1-2 times per week. 2. Reduce volume of endurance time or distance. 3. Perform endurance training on nonlifting days. 4. Separate endurance training from RT. 5. Follow appropriate exercise order (e.g., Conditioning OVERTRAINING)
What is overtraining syndrome?
A condition resulting from excessive frequency, volume, or intensity of training, leading to fatigue due to a lack of proper rest and recovery, and poor diet
What are the signs of overtraining?
Altered mood, decreased performance, sleeping more or inability to sleep at night, unexplained weight loss, muscle soreness, increased resting heart rate, lack of motivation
What is the cause of dramatic performance decreases in athletes of all training levels?
Overtraining
What is the most common mistake made in training programs that leads to decreased performance in athletes?
Overtraining
What are some signs of overtraining in athletes?
Altered mood, usually depressive, chronic decreased performance, sleeping more or inability to sleep at night, unexplained weight loss, muscle soreness, increased resting heart rate, lack of motivation
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