Sports Med Test #3

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What is the role of the athletic trainer in strength and conditioning?

To review the strength and conditioning program

What is periodization?

It allows athletes to train year-round with less chance of injury

What are the 5 periods/phases throughout conditioning seasons?

Transition, preparatory, strength, power, and competition

What does the SAID principle stand for?

Specific Adaptations to Imposed Demands Signup and view all the answers

What is the SAID principle?

The body will gradually adapt to the specific demands imposed on it Signup and view all the answers

Why is warm-up important?

Will reduce the tearing of muscle fibers and prevent soreness Signup and view all the answers

Why is cooling down important?

It decreases blood pooling, muscle soreness and reduces risk of injury-dizziness and fainting Signup and view all the answers

What is the definition of flexibility?

Range of motion possible at a given joint Signup and view all the answers

What are 3 things that might limit flexibility?

Muscle tightness, bone structure, and scar tissue Signup and view all the answers

What is a trigger point? (A knot)

An area of tenderness in a tight band of muscle Signup and view all the answers

Where might you have a trigger point?

Traps, calf Signup and view all the answers

What 2 structures are involved in the stretch reflex?

The golgi tendon organ (GTO) and a muscle spindle Signup and view all the answers

What is the GTO?

Reflex relaxation, allows the stretch to occur Signup and view all the answers

What is the muscle spindle?

Reflex resistance, keeps muscle from stretching too far Signup and view all the answers

What is active range of motion?

When an athlete moves his body through a range of motion Signup and view all the answers

What is passive range of motion?

When the joint is moved for the athlete through range of motion Signup and view all the answers

What are the 4 stretching techniques?

Ballistic, static, dynamic, proprioceptive neuromuscular facilitation (PNF) Signup and view all the answers

What is the ballistic stretching technique?

Uses bouncing motion and can cause micro-tears in the tendon Signup and view all the answers

What is the static stretching technique?

Placing a muscle in a maximal stretch and holding it there for at least 30 seconds Signup and view all the answers

What is the dynamic stretching technique?

Stretching throughout a range of motion Signup and view all the answers

What is the proprioceptive neuromuscular facilitation (PNF) stretching technique?

Stretching techniques that involve combination of alternating contractions and stretches Signup and view all the answers

What are the 3 types of muscle contractions?

Isometric, Concentric, Eccentric Signup and view all the answers

What is an isometric muscle contraction?

Muscle contracts but no movement Signup and view all the answers

What is an example of an isometric contraction?

Wall-sit Signup and view all the answers

What is a concentric muscle contraction?

Muscle shortens during contraction Signup and view all the answers

What is an example of a concentric muscle contraction?

Bicep curl,hamstring curl, calf raises Signup and view all the answers

What is an eccentric muscle contraction?

Muscle lengthens during contraction Signup and view all the answers

What is an example of an eccentric muscle contraction?

RDL, Bicep curl but coming down slow Signup and view all the answers

What is hypertrophy?

Increase in muscle size Signup and view all the answers

What is atrophy?

Decrease in muscle size Signup and view all the answers

What is your core called?

Lumbo-pelvic-hip complex Signup and view all the answers

How many muscles are in the core?

29 muscles Signup and view all the answers

What is progressive resistance (PRE) exercise?

When force develops while the muscle shortens or lengthens Signup and view all the answers

What is an example of PRE exercise?

Free weights Signup and view all the answers

What is isokinetic exercise?

When force develops whole muscle is contracting at a constant velocity Signup and view all the answers

What is circuit training?

A combination of isometric, PRE, or isokinetic exercises organized into a series of stations Signup and view all the answers

What is isometric exercise?

Contracts the muscle statically without changes the length Signup and view all the answers

What is plyometric exercise?

Uses a rapid eccentric stretch of a muscle to facilitate an explosive concentric contraction Signup and view all the answers

What are examples of plyometric exercises?

Hops, depth jumps, squat jumps Signup and view all the answers

What are calisthenic exercises?

Uses body weight for resistances Signup and view all the answers

What are examples of calisthenic exercises?

Push ups, pull ups, air squats Signup and view all the answers

What are functional strength training exercises?

Uses functional concentric, eccentric, and isometric muscle contractions in 3 planes of motion simultaneously Signup and view all the answers

What is an example of functional strength training?

Using body weight for resistance on different stable and unstable surfaces Signup and view all the answers

What is cardiorespiratory endurance?

The ability to perform whole-body, large muscle activities for extended periods of time Signup and view all the answers

Is cardiorespiratory endurance critical for performance and presenting undue fatigue?

Yes it is critical Signup and view all the answers

What is adenosine triphosphate (ATP)?

The ultimate usable form of energy for muscular activity Signup and view all the answers

Where is ATP produced?

In the muscle tissue from blood glucose (glycogen) Signup and view all the answers

What is unused glucose stored as?

Glycogen Signup and view all the answers

What is an aerobic metabolism?

An energy system that requires oxygen Signup and view all the answers

What are examples of an aerobic metabolism?

Long distance running, swimming, cycling Signup and view all the answers

What is an anaerobic metabolism?

Energy system that doesn’t require oxygen Signup and view all the answers

What is an example of an anaerobic metabolism?

Weight lifting, sprinting Signup and view all the answers

Which of the 4 types of stretching can cause injury?

Ballistic Signup and view all the answers

What are the 7 types of resistance training?

Isometric, isokinetic, progressive resistance training (PRE), circuit, plyometric, calisthenic, and functional strength training Signup and view all the answers

What is an example of isokinetic exercise?

Machine leg extension Signup and view all the answers