Proper Sprint Mechanics
Agility
Principles of Plyometric Training
3 Phases of Plyometric Exercise
Importance of Plyometric Training
•Cardiorespiratory Fitness •Cardiorespiratory Training •Integrated Cardiorespiratory Training •NOTE: One of the most common errors made by personal trainers in understand the necessary Rate of Progression in context of a client’s cardiorespiratory training •An individuals Cardiorespiratory system is one of the strongest predictor of morbidity and mortality- Conversely, an improvement in Cardiorespiratory fitnes is related to a reduction in premature death from all causes •Each Exercise session should include the following phases: 1. Warm-up Phase 2. Conditioning Phase 3. Cool-down Phase •General Warm-Up 1. Consists of movements that do not necessarily have any movement specificity to the actual activity to be performed. 2. Low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow. •Specific Warm-Up •NASM recommends that the Cardiorespiratory portion of a warm-up period last 5 – 10 minutes and consists of Whole body, Dynamic cardiovascular or muscular movements (Well-below the anticipated training intensity threshold for conditioning) •New clients who live a sedentary lifestyle may require 1/2 their entire workout time dedicated to warming up, at least initially •NASM recommends for individuals who possess MSK imbalances to first perform SMR •At rest only 15-20% of circulating blood reaches skeletal muscle, but during intense vigorous exercise it increases up to as much as 80 to 85% of cardiac output. •During prolonged exercise, Plasma volume can decrease by as much as 10 to 20%. Cool-down period helps gradually restore physiological responses to exercise close to baseline levels. •Flexibility training should be included in the Cool-down phase •NOTE: When used in warm-up, static stretching should only be used on areas that the assessments have determined tight or overactive- Each stretch should be held for 20-30 seconds. •Trainers must know how to use the FITTE •Frequency •Intensity •Time •Type •Enjoyment •Oxygen Uptake Reserve (VO2R) •NOTE: Moderate exercise typically represents an intensity range of less than 60% VO2R •Methods for Prescribing Exercise Intensity 2. VO2 Reserve Method (VO2R) – Preferred method by the American College of Sports Medicine. 3. Peak Maximal Heart Rate (MHR) Method – The most common formula = 220-Age. Never use this method to design a cardiorespiratory fitness program. Estimating heart rates from mathematical formulas can produce results ± 10 to 12 BPM off the actual maximal heart rate 4. HR Reserve(HRR) Method AKA Karvonen method – Establishing training intensity based on difference between predicted maximal heart rate and resting heart rate. Most common and universally accepted method of establishing exercise training intensity. •NOTE: VO2rest = One MET- This means, one MET = 3.5 ML O2 per KG per Min, or equivalent of average resting metabolic rate for adults. •NOTE: METS and physical activity act linearly – running that requires 7 METS means the individual is exerting 7X the Resting energy rate (METS are measured by the Peak Metabolic Equivalent (MET) method) •Ventilatory Threshold •Perceived exertion method •Cardiorespiratory training (Stages 1, 2, and 3.) Stage 2– Designed for clients with low to moderate cardiorespiratory fitness levels whoa re ready to begin training at higher intensity levels. Focus on increasing workload(speed, incline, level) in a way that will help clients alter heart rate in and out of zone 1 and 2. Stage 2 helps increase cardiorespiratory capacity needed for workout styles in strength level of OPT model. Interval training, intensities varies throughout workout. 1. Start by warming up in zone one for 5 to 10 minutes. 2. Move into 1-minute interval in zone two. Gradually increase workload to raise heart rate up to zone two within that minute. Once heart rate reaches zone 2 of maximal heart rate, maintain it for rest of that minute. (It may take 45 seconds to reach that HR which means the client will only be at the top end for 15 seconds before reducing work load. 3. After 1 minute interval return to zone one for 3 mins. 4. Repeat this, most important part of interval is to recover back to zone one between intervals. Stage 2 it is important to alternate days of the week with stage 1 training. Alternating sessions every workout. Stage 3– For advanced client who has moderately high cardiorespiratory fitness level base and will use heart rate zones one, two, and three. The major focus of this stage is increasing workload of (Speed, incline, level) 1. Warm up in zone one for up to 10 minutes. 2. Increase workload every 60 seconds until reaching zone three. Require slow climb through zone two for at least two minutes. 3. After pushing for another minute in zone three, decrease workload. One minute break is important to help gauge improvement. 4. Drop client’s workload down to the level he or she was just working in, before starting zone 3 interval. 5. As improvements are made during several weeks of training, heart rate will drop more quickly. Faster HR drops, stronger heart is getting. 6. If client is not able to drop appropriate heart rate during 1-minute break, assume he or she is tired and about to overtrain. Solution is stay in zone one or two for rest of workout. 7. If heart rate does drop to a normal rate, then overload the body again and go to next zone, zone three, for 1 minute. 8. After this minute go back to zone one for 5-10 minutes and repeat if desired. NOTE: it is vital to rotate all three stages, low stage(stage 1), medium(stage II), and high-intensity(stage III) to help minimize risk of overtraining. •Overtraining •Circuit Training System
• In designing a warm-up program, the components of Flexibility and Cardiorespiratory training need should be reviewed • Flexibility •Extensibility •Range of Motion (AKA ROM) •Remember! Neuromuscular Efficiency 1. The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion. 2. The ability of the neuromuscular system to allow agonists, antagonists, and stabilizers to work synergistically to produce, reduce, and dynamically stabilize the entire kinetic chain in all three planes of motion. •To allow for proper Neuromuscular Efficiency, individuals must have proper flexibility in all three planes •Remember! Kinetic Chain • •Postural Distortion Patterns • Muscle imbalnce -> Poor Posture -> Improper Movement -> Injury •Poor Flexibility may lead to the development of Relative Flexibility •Relative Flexibility •Muscle Imbalance • •Altered Reciprocal Inhibition •Synergistic Dominance 1. When synergists take over function for a weak or inhibited prime mover. 2. The neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover. 3. This may lead to Arthokinetic Dysfunction •Arthrokinetic Dysfunction 1. A biomechanical and neuromuscular dysfunction in which forces at the joint are altered, resulting in abnormal joint movement and proprioception. 2. Altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint 3. With time, the stress associated with Arthrokinetic Dysfunction can lead to pain, which can further alter muscle recruitment and joint mechanics •Remember! Muscle Spindles •Remember! Golgi Tendon Organs 3.The GTO causes a muscle to relax when under Great amounts of stress, which could result in injury. (This is termed “Autogenic Inhibition”) •Autogenic Inhibition •NOTE: Autogenic Inhibition is one of the main principles use in Flexibility training, particularly with static stretching in which one holds a stretch for a prolonged period. Holding a stretch creates tension in the muscle. This tension stimulates the GTO, which overrides muscle spindle activity in the muscle being stretched, causing relaxation in the overactive muscle and allowing for optimal lengthening of the tissue in general, stretches should be held long enough for the GTO to override the signal from the muscle spindle (Approx 30 seconds) •Muscular imbalances are highly prevalent in today’s society and are oftentimes caused by Pattern Overload •Pattern Overload 1. Repetitive physical activity that moves through the same patterns of motion, placing the same stresses on the body over time. 2. Consistently repeating the same pattern of motion, which may place abnormal stresses on the body. •Cumulative Injury Cycle •Note: The adhesions that form are a weak, inelastic matrix (Inability to stretch) that decreases normal elasticity of the soft tissue, resulting in altered length-tension relationships (Leading to altered reciprocal inhibition) • •Davis’s Law 1.States that soft tissue models along the line of stress. 2. “Ligaments, or any soft tissue, when put under even a moderate degree of tension, if that tension is unremitting, will elongate by the addition of new material; on the contrary, when ligaments, or rather soft tissues, remain uninterruptedly in a loose or lax state, they will gradually shorten, as the effete material is removed, until they come to maintain the same relation to the bony structures with which they are united that they did before their shortening. Nature never wastes her time and material in maintaining a muscle or ligament at its original length when the distance between their points of origin and insertion is for any considerable time, without interruption, shortened.” •There are 3 phases of Flexibility training within the OPT model: Corrective, Active, and Functional •Corrective Flexibility 1.Designed to improve ROM, muscle imbalances and altered arthrokinematics 2.Includes: Self-Myofascial Release (Foam Roll) techniques and static stretching 2. Corrective Flexibility is appropriate at the stabilization level (phase 1) of the OPT model •Self-Myofascial Release •Static Stretching •Active Flexibility 1.The ability of agonists and synergists to move a limb through the full range of motion while their functional antagonist is being stretched. 2. Uses SMR and Active Isolated Stretching techniques 3. This would be appropriate at the strength level (phases 2, 3, and 4,) of the OPT model •Active-Isolated Stretch •Functional Flexibility 1.Integrated, multiplanar, soft tissue extensibility with optimum neuromuscular control through the full range of motion. 2.Uses SMR and Dynamic Stretching. 3. If clients compensate when performing dynamic stretches during training, they need to be regressed to active or corrective flexibility 4. This form would be appropriate at the power level(Phase 5) of the OPT model •Dynamic Range of Motion •Dynamic Stretching 1. Uses the force production of a muscle and the body’s momentum to take a joint through the full available range of motion. 2. The active extension of a muscle, using force production and momentum, to move the joint through the full available range of motion. •NOTES: SMR is used to correct existing muscle imbalances, reduce trigger points(Knots within Muscle) and inhibit overactive musculature. Can be used before AND after exercise •NOTE: Static Stretching is used to correct existing muscle imbalances and lengthen overactive (Tight) musculature can be used before and after exercise. •Remember! Dynamic or Functional stretching should only be used once clients have demonstrated adequate control over motions- this prevent injury • • •Self Myofascial Release (SMR) 3. Once a pressure point is found, a minimum of 30 seconds of pressure (Foam roll or other implement) needs to be held on that area. • •Static Stretching • •Active-Isolated Stretching 1. Good for preactivity as long as no postural distortion patterns are present. 2. Typically 5 – 10 repetitions of each stretch are performed and held for 1 to 2 seconds each. 3. Should be performed AFTER SMR and Static Stretching to determine if any muscles are tight or overactive during the assessment process. • • • • • • • • • • • • •
Arterioles branch out into a multitude of microscopic blood vessels known as ? capillaries 2. Beta blockers typically have what effect on client’s heart rate? decrease heart rate 3. Clients who posess an anteriorly rotated pelvis should initially not use which equipment? bicycle 4. Client who exhibits the movement compensation of excessive forward lean during an overhead squat should NOT foam roll which muscles ? vastus lateralis 5. T/F CPR should be administered to anyone who is not breathing and has no pulse? True 6. During overhead squat assessment a client’s arms fall forward. Which stretch would be appropriate? static lat stretch 7. during overhead squat assessment client demonstrates an arched lower back. which stretch is most appropriate for this compensation? static kneeling hip flexor stretch 8. an example of a severe BMI score begins where? 35 9. the functional unit of a muscle formed by repeating sections of actin and myosin and lies spaces in the between to Z lines is? sarcomere 10. how many times more likely are individuals that are certain about what they want to accomplish successful in accomplishing their goals than those who are less certain? 6x more likely 11. If client’s low back arches while pressing overhead it is indicative of what? overactive latissimus dorsi 12. lifestyle questions the health and fitness professional should ask a client in the initial assessment include what? recreational activities 13. A lunge to two arm dumbbell press is considered what type of exercise? total-body strength 14. Obesity related health problems begin when person’s BMI exceeds? 25 15. What are optimum run strides? 2.1-2.5 times the leg length 16. the preferred resistance training system for using the OPT model is? vertical loading 17. the process of using agonists and synergists to dynamically move the joint into a range of motion is known as? active-isolated stretching 18. Skin fold, bioelectrical impedance and underwater weighing assess what? body fat 19. static stretching requires holding muscle at point of tension for how many seconds? 20 20. total volume of work performed within a specific period of time is known as? training volume 21. trauma to the tissue of the body creates inflamation resulting in muscle spasm and adhesions. If left unchecked, adhesions can begin to form permanent structural changes in soft tissues evident by which law? Davies law 22. using durnin wormersley formula to asses and measure body fat percentage requires measurement of which 4 skin fold sites? biceps, triceps, subscapular and iliac crest 23. what are guidelines for adequate excessive and potentially harmful intake of a nutrient for normal individuals? dietary reference intake 24. What is an example of a core-stabilization exercise? prone iso abs 25. what is not a form of belief? motivation 26. what is not a potential response in the system when a stressor is too much to handle? muscle spasm 27. what is recommended rest interval between pairs when training in the power level of OPT? 1-2 minutes 28. When excited which of the following sensory receptors will cause an activated muscle to relax via autogenic inhibition? Golgi tendon organs 29. which energy source(s) are used while training in the first phase of the OPT stabilization endurance training? oxidative and glycolysis 30. Which muscles are involved in the inspiration phase? pectoralis minor 31. what does SCAMPI stand for? specific, challenging, approach, measurable, proximal and inspirational 32.What equation is used to measure client’s BMI? weight (kg)/height (meters squared) 33. what is one of the most powerful predictors of success? belief 34. What is the correct position of the back leg during the cable rotation exercise? triple extension 35. What is the name of movement of a body part away from the middle of the body? abduction 36. what is the RDA for protein? .8/kg/d 37. what motion is the rectus abnominus responsible for? concentrically accelerating spinal flexion 38. What muscle is tight/overactive if clients feet turn out during overhead squat assessment ? soleus 39. what percentage of communication is based on physiology? 55% 40. When conducting waist to hip ratio, what is the range for women and men above which may put them at risk for disease? .80(w) and .95(m) 41. T/F When designing a core training program for a new client, they should be progressed by starting with a slow, steady tempo with gradual increase? True 42. When sprinting, proper backside mechanics include what movement? ankle plantar flexion 43. When taking blood pressute what are normal diastolic pressure ranges? 80-85 mm Hg 44. Which exercise is performed predominantly in the sagital plane of motion? bicep curls 45. which group of nutrients can cause serious adverse effects including birth defects, calcification of blood vessels and damage to sensory nerves? A,D and B6 46. Which heart rate zone increases endurance and trains anaerobic threshold? Zone 2 47. Which muscle is primarily responsible for concentrically accelerating hip flexion and internal rotation? tensor fascia latae 48. Which section of the heart gathers reoxygenated blood from the lungs to send out to the body? left atrium 49. which sensory receptor is most sensitive to change in length and the rate at which that change in length occurs? muscle spindles
•The Respiratory Quotient (RQ) is the amount of Carbon Dioxide (co2) expired divided by the amount of oxygen (o2) consumed. This is measured during rest or at a steady state of exercise using a metabolic analyzer
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