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unit 4 exam ASC

TermDefinition
agility development strategies needs analysis, strengths and weaknesses, plan for primary and secondary needs, distribute time available, preliminary plan ofr % distribution
steps of designing aerobic endurance program mode, training frequency, training intensity, exercise duration, exercise progression
long slow distance training greater than race distance, 30-120 minutes, 70% VO2max Enhances body ability to clear lactate, type IIx muscle fibers → type I
pace/tempo intensity at or slightly above comp intensity Corresponds to LT, 20-30 min of continuous training, college does 3-7 mi Used to develop sense of race pace, enhance body ability to sustain the pace, improve running economy, increase LT
interval exercise at close to VO2max for 3-5 min intervals, 1:1 work:rest Allows athletes to train at intensities close to VO2max for more time, increases VO2max, enhances anaerobic metabolism, but should be used sparingly
HIIT high intensity bouts interspersed with brief recovery periods, spend several minutes above 90% VO2max for optimal stimulus Effective to improve running economy and running speed
Fartlek combines other methods of training, easy running (approx 70% VO2max) combined with hills or short, fast bursts (approx 85-90% VO2max) Benefits include enhanced VO2max, increased LT, improved running economy and fuel utilization
General Adaptation Syndrome Alarm, Resistance, Exhaustion Sometimes, overtraining
GAS: alarm initial phase, stimulus is recognized, performance generally decreases in response to fatigue
GAS: resistance second phase, adaptation occurs, system returns to baseline (most instances, return is elevated above baseline)
GAS: exhaustion compensation phase, new level of performance capacity, cross roads, neurological component is maxed out, variables need to change in order for gains to continue
GAS: overtraining when stressors are too high, performance is further suppressed, result is overtraining syndrome This will only result if proper rest isn’t included
Stimulus-fatigue-recovery-adaptation theory training stimuli produces a general response The greater the overall magnitude of workload, the more fatigue accumulates Aka give adequate rest to avoid gaps of fatigue
fitness-fatigue paradigm every training bout creates fitness and fatigue High levels of load in training → elevated fatigue, elevate fitness Fatigue dissipates faster than fitness
preparatory period initial, normally longest, no comps, endurance building/high volume, building the base of conditioning(increase athlete’s tolerance for more intense training) “Off-season” Fall sports: may-august
first transition period link between prep/comp periods, resistance training focuses on strength gains and its transition to power development “Pre-season” Increase intensity, add power plyos/olympic lifts Depends on what they did in prep/off season
competitive period depends on phase Peaking: intensity varies, low volume Maintenance (redshirts)
second transition period between comp/next macrocycle prep period, for rehab/cross training “Post season”
macrotrauma a specific, sudden episode of overload injury to a given tissue (muscle)
dislocation A complete displacement of the joint surfaces. Does not go back in unless someone puts it back in.
subluxation A partial displacement of the joint surfaces. Goes back on its own.
sprain Trauma to a ligament classified into 1st, 2nd, and 3rd degrees based on severity.
contusion A musculotendinous injury caused by direct trauma.
strain Tears in the muscle fibers caused by indirect trauma that are classified into 1st, 2nd, and 3rd degrees based on severity.
stress fracture The most common type of overuse injury that occurs in bones.
tendonitis An overuse injury that results in inflammation of a tendon.
Created by: molaplante
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