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45 Cards in this Set
- Front
- Back
Plyometics
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activities that enable a muscle to reach mximal force in shortest time possible.
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Power
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Functional movements and athletic success depend on proper function of active muscles and speed forces are used..
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Stretch-Shortening Cycle
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Eccentric phase- amortization(transition) phase- concentric phase
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Mode
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Program design by body region
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Intensity
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Refers to the amount of stress placed on involved dmuscles, connective tissue and joints
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Frequency
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Number of training sessions
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Recovery
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Time between sessions, reps, and sets
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Speed
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skill and abilities needed to achieve high movement velocities
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Agility
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skill and abilities needed to explosively change movement velocities or modes
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Speed-endurance
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ability to maintain maximal movement velocities or repeatedly achieve maximal accelerations and velocities
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Impulse
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Change in momentum resulting for force
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Ballistic moevement
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alternating flight phase and single leg support phase
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Liner Speed involves
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Starts & Acceleration
Maximum velocity |
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Running Phases
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Flight
Support |
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Agility
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entire moevement skill set
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Adaptive ability
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Change in action sequence from observation
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Balance
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Static and dynamic equilibrium
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Combinatory ability
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Coordination of body movements
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differentiation
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Accurate, economical movement adjustments
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Orientation
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Spatial and temporal control
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Reactiveness
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quick, well-directed response to stimuli
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Rhythm
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dynamic motion pattern, timing, and variation
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Agility
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Most trainable in preadolescence
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Macrocycles
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entire program
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mesocycles
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spilts macro into 2-3 parts
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microcycles
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spilts into exercise
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Short Term Planning
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Enhance fatigue resistance
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Medium-Term Planning
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Exploit complementary training effects at optimal times and minimize problems
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Maximal aerobic power
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ability to meet metabolic demands of sport at high levels of intensity
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Lactate Threshold
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Ability to sustain aerobic energy production without the accumulation of lactate in the blood
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Exercise Economy
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Energy Cost of activity at given velocity or intesity
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Aerobic Program
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3 parts- number of steps, exercise duration, exercise progression
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Long slow distance training
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70% vo2max
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Pace/Tempo Training
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Intensity of or above race intensity
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Interval Training
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Intensity close to VO2 max
intervals between 3-5mins |
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Repetition Training
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Intensity greater than VO2 max
30-90sec work |
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Fartlek Training
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70% VO2 Max work with 85-95% burts of hill or sprint work
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Off-Season
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Developp base of cardiorespiratory fitness
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Preseason
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Increasing intensity, maintaining or reducing duration, increase types of training
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In-season
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include competition or race days in training schedule
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Postseason
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Low duration and intensity
Injury rehabilitation |
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Detraining
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Reduction of beneficial adaptation from training
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Tapering
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Systematic reduction of traing duration and intensity
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Periodization
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Preplanned, systematic variations in training specificity intensity, volume organized in periods or cycles
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General adaptation syndrome
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train response; alarm, resistance, exhaustion
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