Key Concepts PDF

Key Concepts Tuesday, February 4, 2025 3:33 PM Definitions FITT Principle - Frequency, Intensity, Timing, Type Volume - the amount of work performed (can use total time per week, number of reps/sets per Pertains to variety of movements Ex. volume / load could represent reps x sets x lo...

Key Concepts Tuesday, February 4, 2025 3:33 PM Definitions FITT Principle - Frequency, Intensity, Timing, Type Volume - the amount of work performed (can use total time per week, number of reps/sets per Pertains to variety of movements Ex. volume / load could represent reps x sets x load Can add distance travelled Overload - regular application of a specific exercise overload to induce a training response (man intensity, duration) Specificity - specific adaptation to imposed demands (SAID principle) and the concept that exer movements or energy systems required by the athlete's sport / position Different modalities target different systems You cannot focus too much on one energy system because the others will begin to suffer Reversibility - the concept of losing gains if training becomes reduced or inadequate (use it or lo Compound / multi joint movement - movement that targets multiple joints and muscle groups Isolation / single joint movement - movement that targets a single muscle or group of muscles ( raise, bicep curl) Strength - ability to overcome or counteract external resistance by generating force Power - the ability of muscle tissue to exert high force while contracting at a high rate of in W) Hypertrophy - increase in muscle size due to increase in muscle cell size Speed - the rate at which someone covers distance (typically listed as distance / unit of ti Agility - ability to change directions quickly Endurance - ability of a muscle or group of muscles to continually contract for an extende Aerobic endurance - ability to sustain a high percentage VO2 max for an extended period Energy Systems ATP (adenosine triphosphate) Creatine Phosphate (PCr) system - provides ATP primarily for short term, high intensity ac r week etc.) nipulate frequency, rcise should be specific to r (same for muscle groups) ose it) (ex. squat, deadlift) (ex. triceps extension, calf speed (usually quantified ime) ed period of time d of time ctivities and is highly  Endurance - ability of a muscle or group of muscles to continually contract for an extende Aerobic endurance - ability to sustain a high percentage VO2 max for an extended period Energy Systems ATP (adenosine triphosphate) Creatine Phosphate (PCr) system - provides ATP primarily for short term, high intensity ac active at the start of exercise regardless of intensity (high rate but low volume) ○ Resistance training and sprinting Glycolytic System - the ATP resynthesis rate during glycolysis is not as rapid as with the si system but the capacity to produce ATP is much higher due to a larger supply of glycogen to CP Oxidative System - the primary source of ATP at rest and during low intensity activities (sl Aerobic capacity - refers to maximal amount of oxygen consumed per minute Anaerobic capacity - maximal amount of high intensity work that can be performed (quan Muscular Attributes Concentric contraction - muscle shortens Eccentric contraction - muscle lengthens Isometric contraction - muscle length does not change Rate of force development (RFD) - time it takes to develop maximal force typically used a strength Plyometric - activities that enable a muscle to reach maximal force in the shortest possib Stretch / shortening cycle (SSC) - where muscle undergoes an initial lengthening (stretch) Training Terms Tempo - the speed at which exercise occurs (eccentric, pause, concentric, pause) PR / PB - personal record / best Single, doubles, triples - number of reps completed per set Single set system - performing one set of a given exercise as opposed to multiple sets Multiple set system - performing multiple sets of an exercise before moving onto subsequ Complex set - combining a strength exercise followed by a power exercise (squats followe Compound set - performing 2-3 exercises for similar muscle groups Circuit training - performing one set of multiple exercises before repeating Supersets - performing alternating exercises for opposing muscle groups Dynamic effort - training with submaximal loads and 2-5 reps for multiple sets to develop Pyramid loading - increasing training load progressively and then decreasing Drop sets - performing a set to muscular failure with a given load and continuing immedia at a lighter load Heavy negatives - performing heavy eccentric only contractions with a load greater than develop force production and muscular hypertrophy) Forced reps - performing additional reps past fatigue with the help of a spotter Cluster sets - rest/pause sets utilize inter repetition rest intervals of 10-30s Accommodated resistance - incorporating bands and chains to free weight exercises to ex throughout full range of motion ed period of time d of time ctivities and is highly ingle step phosphate n and glucose compared low rate but high volume) ntified in joules or kJ) as an index of explosive ble time ) before shortening uent exercises ed by depth jumps) p ES and P ately with additional sets concentric 1 RM (helps xert isokinetic resistance  Heavy negatives - performing heavy eccentric only contractions with a load greater than develop force production and muscular hypertrophy) Forced reps - performing additional reps past fatigue with the help of a spotter Cluster sets - rest/pause sets utilize inter repetition rest intervals of 10-30s Accommodated resistance - incorporating bands and chains to free weight exercises to ex throughout full range of motion RPE - rating of perceived exertion is a subjective method of quantifying training intensity (6-20 is most specific scale) RIR - reps in reserve is subjective method of quantifying intensity by using the amount of (allows the athlete to have something to target) General Adaptation Syndrome (GAS) 1. Alarm phase - initial phase of training when stimulus is first recognized and performance response to fatigue 2. Resistance phase - second phase where adaptation occurs and the system is returned to above baseline 3. Supercompensation phase - new level of performance in response to the adaptive respon 4. Overtraining phase - if stressors are too high performance can be further suppressed and can result Periodization A theoretical and practical construct that allows for the systemic sequential and integrati training interventions into mutually dependant periods of time in order to induce specific adaptations that underpin performance outcomes Micro cycle - short term phase (days to weeks) Meso cycle - medium term phase (weeks to months) Macro cycle - long term phase (months to years) Traditional / linear - blocks or meso cycles of hypertrophy /endurance followed by streng Nonlinear / concurrent - periodization style that combines hypertrophy, endurance, stren simultaneously (adjustments are made on a daily or weekly basis) Flexible nonlinear - adjusted based on athlete biometrics Conjugate - not a true form of periodization but based on improving a specific lift (dynam and accessory) Deloading / tapering - a period of training where loads, volume, intensity are reduced in o recovery (recovery period) GPP (general physical preparedness) - general conditioning phase of training used to imp endurance, flexibility, structure and skill SPP (specific physical preparedness) - conditioning phase of training used to improve skill endeavor Program Design Variables General training process: exercise stimulus, exercise response, adaptation Athletes have activity specific phenotypes and positional variability Resistant Training Program Design  concentric 1 RM (helps xert isokinetic resistance based on scaling system potential remaining reps generally decreases in baseline or elevated nse found in step 2 d overtraining syndrome ive programming of c physiological gth then power ngth and power mic effort, maximal effort order to allow proper prove strength, speed, ls specific to the athletes Program Design Variables General training process: exercise stimulus, exercise response, adaptation Athletes have activity specific phenotypes and positional variability Resistant Training Program Design 1. Needs analysis ○ Needs of the sport and the position the athlete plays 2. Exercise selection ○ Exercise type - multi joint, single joint, structural, power ○ Movement analysis of sport - specific adaptations to imposed demands ○ Muscle balance, availability of equipment and time, technique experience 3. Training frequency ○ Off season = 4-6 per week (hypertrophy and muscular endurance) ○ Preseason = 3-4 per week (sport movement specific) ○ In-season = 1-3 per week (maintenance) ○ Post season = 0-3 per week (not specific) ○ Beginners should have a lower frequency compared to advanced athletes 4. Exercise order ○ Primary power and agility movements ○ Accessory = multi joint, single joint large muscle, single joint small muscle ○ Alternating movements to allow for recovery (ex. push, pull or upper, lower) ○ Supersets for agonist / antagonist ○ Compound sets for single muscle group 5. Training load and repetitions ○ Strength = high weight low reps, heavy loads will elicit slow tempo ○ Power = maximal intent high weight (single or low reps), quick explosive movemen ○ Hypertrophy = med-high weight and med reps, slow movements increase time und stress ○ Endurance = med weight and high reps ○ RIR, PRE and 1RM can also be used to determine load and reps ○ Increase training load when: 2 extra reps can be done for 2 sets over 2 workouts 6. Volume ○ Strength = low reps, 2-6 sets ○ Power = single or low reps, 3-5 sets ○ Hypertrophy = 6-12 reps, 3-6 sets ○ Endurance = high reps, 2-3 sets ○ Volume / load refers to total amount of weight lifted in a session (load x reps x sets considering training type 7. Rest periods ○ Strength = 2-5 mins ○ Power = 2-5 mins ○ Hypertrophy = 30s-1 min  ○ Off season = 4-6 per week (hypertrophy and muscular endurance) ○ Preseason = 3-4 per week (sport movement specific) ○ In-season = 1-3 per week (maintenance) ○ Post season = 0-3 per week (not specific) ○ Beginners should have a lower frequency compared to advanced athletes 4. Exercise order ○ Primary power and agility movements ○ Accessory = multi joint, single joint large muscle, single joint small muscle ○ Alternating movements to allow for recovery (ex. push, pull or upper, lower) ○ Supersets for agonist / antagonist ○ Compound sets for single muscle group 5. Training load and repetitions ○ Strength = high weight low reps, heavy loads will elicit slow tempo ○ Power = maximal intent high weight (single or low reps), quick explosive movements ○ Hypertrophy = med-high weight and med reps, slow movements increase time under tension and metabolic stress ○ Endurance = med weight and high reps ○ RIR, PRE and 1RM can also be used to determine load and reps ○ Increase training load when: 2 extra reps can be done for 2 sets over 2 workouts 6. Volume ○ Strength = low reps, 2-6 sets ○ Power = single or low reps, 3-5 sets ○ Hypertrophy = 6-12 reps, 3-6 sets ○ Endurance = high reps, 2-3 sets ○ Volume / load refers to total amount of weight lifted in a session (load x reps x sets) and is important when considering training type 7. Rest periods ○ Strength = 2-5 mins ○ Power = 2-5 mins ○ Hypertrophy = 30s-1 min ○ Endurance = less than 30s Needs Analysis An important component of high performance athletic preparation is understanding the physical requirements of the sport which allows for more specific and individualized training program Can help coaches determine exercise with high correlation to sport movements, appropriate testing methods and what injuries to consider Should include ○ Sport evaluation - movement analysis, psychological analysis, injuries ○ Athlete analysis - needs / goals, injury history, training age  specific and individualized training program Can help coaches determine exercise with high correlation to sport movements, appropriate testing methods and what injuries to consider Should include ○ Sport evaluation - movement analysis, psychological analysis, injuries ○ Athlete analysis - needs / goals, injury history, training age Sport Evaluation Movement analysis ○ What specific movements are commonly utilized ○ What limbs and body parts are used, muscles involved, joints involved Physiological analysis ○ What energy system is being used ○ What performance variables are most important (strength, power, endurance, agility) Injury analysis ○ Common injuries (when and how) ○ Which athletes are most affected Athlete Analysis Assessments chosen based on sport evaluation What are assessment results and how do they compare to normative data Does the athlete have a specific goal Athlete injury history Training age and exercise experience ○ Previous training ○ Technique experience ○ Intensity level Time Motion Analysis (TMA) Analysis that quantifies movement patterns (speed, duration, distance) involved in sporting situations Results of TMA may increase specificity of strength and conditioning programs as they provide insight into the energy system utilization and specific movement patterns used New methods ○ Automated video monitoring § Limitations = cost, stationary, advanced knowledge required to operate § Advantages = highly sophisticated, less athlete intervention, analytical and statistical analysis of game ○ Inertial movement analysis § Limitations = cost, athletes must wear accelerometer § Advantages = more sophisticated, provide analytical and statistical  operate § Advantages = highly sophisticated, less athlete intervention, analytical and statistical analysis of game ○ Inertial movement analysis § Limitations = cost, athletes must wear accelerometer § Advantages = more sophisticated, provide analytical and statistical information, operate indoors, easy to set up and use ○ GPS § Satellite based system to track movement § More accurate than video based TMA § Limitations = athlete wears sensors, doesn’t account for vertical change, outdoor activities § Advantages = accurate, portable, cost effective Old methods ○ Video based time motion analysis § Video analysis of sport event to determine variety of actions deemed important by investigators § Indicate intensity domains, distances, direction, specific movements § Limitations = time consuming, difficulty determining threshold with accuracy, underestimate distance and intensity, relies on subjective interpretation § Advantages = cost effective, relatively accurate ○ HR monitoring § Not traditional TMA but allows coach to determine what intensities athlete is working at § Limitations = internal analysis, external work not quantified § Advantages = portable, provides intensity levels Assessment in High Performance Assessment selection - an important component of high performance athletic preparation is understanding the physical capacities of the athlete What are key performance indicators (select a testing method that translates into sport performance) Avoid judgement by appearance or collecting data for the sake of collecting data Assessment Data Normative data comparison Education and objective feedback Training program design and revision Injury prevention - mechanical issues during assessment (compensations, technical issues, bilateral discrepancies) Relationships with performance - fitness attributes may not correlate closely  Normative data comparison Education and objective feedback Training program design and revision Injury prevention - mechanical issues during assessment (compensations, technical issues, bilateral discrepancies) Relationships with performance - fitness attributes may not correlate closely with sport performance/skills Implementation of Assessments Considerations ○ Resources and potential barriers ○ Available assessments ○ Overemphasis on specificity ○ Sustainability Constraints ○ Budget ○ Knowledge / experience of coaches ○ Time What Makes a Good Assessment Meets needs of athlete and coaches Relevant and easy to implement Avoid redundancy Specific Reliable (consistency of obtaining a value) Valid (ability to measure what it is intended to) Reproducible Pre-Assessment Pre participation screening Physical examination and warm up Familiarization , clear and concise assessment protocols Fitness Attributes Cardiorespiratory fitness ○ Lab based = VO2 max with metabolic cart (portable, accurate, multitude of equipment) § Variety of systems and protocols § Consumed oxygen is typically expressed in L or mL per min ○ Field based = Leger 20m Shuffle / beep test (distance or time based, some submaximal) § Distance based tests measure time to cover distance § Time based tests measure distance covered in time § Submaximal step test - step at cadence and test is completed based