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HSES 305 KU Exam 2

Terms in this set (72)

Periodization
Preplanned, systemic variations in training specificity, intensity, and volume organized in period or cycles within an overall program
Types of Periodization
Non-linear, Undulating, Random, Western, Conjugated, Hybrid, Classic, Alternating
Purpose of Periodization
optimize performance and avoid overtraining
General adaptation syndrome
Hans Selye: alarm, resistance, exhaustion (avoid this), adaptation
Macrocycle
the year-round program that allows for the various peak in performance
Mesocycle
small cycles within the entire training period (macrocycle) when in variation in volume and intensity can occur
Microcycle
smallest building block of a periodization model; may involve variation in training, usually on a weekly basis, may involve slight to moderate deviations in intensity from one workout to another
Hypertrophy/Preparatory Phase
usually the longest and occurs during the time of the year where there are no competitions and only a limited number of sport-specific skill practices; HIGH volume of training
Positives of Preparatory Phase
increased endurance, specific physical, physiological and psychological adaptations, reduced injury potential
Negatives of Preparatory Phase
high fatigue levels, increased potential for overtraining, increased potential to develop technique errors due to fatigue
Transition I/special preparatory phase
Combo of exercises which are more specific to performance with high training volume (increased intensity with high training volume)
Negatives of Transition I
high volume plus higher exercise or training intensity is likely associated with an increased overtraining potential
Competition/specific preparatory phase
peak strength and power through further increases in training intensity with additional decreases in training volume
Peaking
phase in training in which performance is brought to maximum levels
Peaking may involve emphasizing one or more training principles such as:
maximum strength: decrease volume, increase training intensity and relative intensity; maximum power: increase in exercise intensity, decreased training volume and intensity
Overcompensation
prolonging taper time
Transition II/active-rest phase
lasts one to four weeks and focuses on unstructured, non-sport-specific recreational activities performed at low intensities with low volumes
Plyometrics
involves stretch-shortening cycle
Phase 1 Plyometrics
eccentric phase, preloading the agonist muscle group, stretch of muscle
Phase 2 Plyometrics (amartization phase)
time between the eccentric and concentric phases
Phase 3 Plyometrics
concentric phase, body's response to the eccentric and amartiziation phases, energy stored in the SEC during eccentric phase is either used to increase the force or to dissipate as heat, shortening of muscle`
Golgi Tendon Organ
force
Muscle Spindles
change in length and rate of change
Measurement of volume in Plyometrics
number of foot contacts
Measurement of intensity in Plyometrics
in place, traveling, depth (2 legs vs. 1 leg)
Strength and Endurance
Muscle endurance
Endurance and speed
speed endurance
Speed/Coordination/Flexibility/Power
agility
Max speed/ Max speed
power
Overreaching
short period of excessive training; recovery takes a couple days
Overtraining
a condition in which there is a plateau or drop in performance over a period of time, will occur when the body/mind does not have time to recuperate before the next workout
Causes of Overtraining
excessive frequency, volume, or intensity of training that results due to lack of sufficient rest, recovery
Emotional signs of overtraining
increase in nervousness or depression, inability to relax, desire to quit/skip training, a mental attitude of "I don't care" a drop in academic performance or in a job performance
Physical signs of overtraining
extreme muscular soreness and stiffness the day after a hard session, gradual increase in muscular soreness from session to session, decreasing body weight when not meaning to, inability to complete a training session that should be able to complete, sudden or gradual increase in resting heartrate, lowered general fitness resistance as shown by illness, loss of appetite, swelling of lymph nodes in the neck/groin/armpits, unexplained drop in performance
Ways to prevent overtraining
increase intensity gradually, allow adequate recovery, adequate sleep, proper diet, not further training if: inappropriate HR during workout, decrease performance, monitor physical signs (HR, BP, tec.), know your athletes
Methods of Variations: Complex:
high force effort immediately followed by a max effort fast movement
Methods of Variations: Clusters:
the use of short rest periods between reps of each set, this allows a somewhat higher exercise intensity or training intensity to be used because fatigue is reduced
Training for advanced athletes
train at higher volumes, train at higher absolute intensities, train at higher relative intensities, may be more susceptible to overwork
Rate of Force Development
Initial intensity vs Time; speed-strength training has greater increase in shorter amount of time
Fitness-fatigue model
staying fit while getting rid of fatigue
SAID prinicple
specific adaptation to imposed demands
Overload
imposing a stress greater than that which the body is accustomed to
Progression
promotes long-term training benefits when applied correctly, progressively increase intensity/volume/load, based on athlete's training status; introduced systemically and gradually
Needs analysis
movement analysis, metabolic analysis, injury analysis/history, training status of the athlete/student/client, where in the macrocycle
Acute Training Variables
choice of exercise, order of exercise, training volume, intensity (load), inter-set rest intervals
Order of exercise
complex to simple, core to supplemental, power to strength, low back and abdominal last
Training volume
Repetitions, set, volume
Repetitions
the number of times an exercise is done without resting during one set
Set
the completion of one exercise activity or the number or repetitions performed consecutively
Volume
Reps x Sets
Intensity
Percentage of the rep maximum, percentage of the maximal effort for other activities, a time factor
Training frequency
no body parts should be worked 2 days in succession
Relative
includes different loads depending on the person
Absolute
same for everyone
Training
amount of work in a period of time
Exercise
amount and rate of work during specific exercise
Purposes of measurement and evaluation
objectives of program, pre-post assessment, evaluation/formative evaluation
Validity
test measures what it is suppose to
Reliability
consistent results
Test selection
appropriate for population, relevant to sport/activity requirements, based on gender, appropriate for age, consider prior experience of subject, be aware of the testing environment, remove bias,, discriminate b/w high performers and low performers
Test administration
planning, time constraints, test sequence
Test sequence
non-fatiguing tests, agility tests, maximum power and strength tests, spring tests, local muscular endurance tests, fatiguing anaerobic capacity tests, aerobic capacity test
Muscular Strength tests
One RM, isokinetic, isometric, concentric/eccentric
Local Muscular Endurance Tests
Body-weight calisthenics (sit-ups, push-ups), Repetition tests (number of reps, types of resistance used, estimating 1 RM, type of exercise used
Aerobic Capacity Tests
1.5 mile run, 12 minute run
Anaerobic Power Tests
Vertical Jump, Margaria-Kalamen test, Wingate Test, Seated shot put/medicine ball tests, machine power tests, weightlifting movements
Anaerobic Endurance Tests
wingate test, 300-yeard shuttle run
Agility Tests
AAHPERD shuttle run, side-to-side agility test, NSCA T-test, South Easy Missouri agility test, NE agility test, spider run, hexagon agility test, squat thrust (Burpee) test
Speed Tests
Short distance, starts, surface, methods of timing, can also evaluate: stride length/frequency
Flexibility Tests
sit and reach, goniometer, leighton flexometer, functional tests (shoulder flexibility, squat test), assisted/unassisted
Body composition tests
underwater weighing, skinfolds, bioelectrical impedance, infrared impedance, ultra sound, DEXA, height and weight, BMI, waist-to-hip ratio, conversion from body density to % fat uses Brozek or Siri equations
Anthropometric Tests
girth measurements
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