Class: | KIN 3303 - Athletic Injuries &Traing Proc |
Subject: | Kinesiology |
University: | University of Texas - San Antonio |
Term: | Fall 2012 |
1. takes advantage of stretch-shortening cycle, rapid eccentric contraction followed by rapid concentric contraction
1. uses repetitive bouncing motions
1. amount of air inhaled and exhaled with each breath at rest
1. alternating periods of work with active recovery
1. most essential of all nutrients, 60% of body weight
Cross Training
|
training and conditioning for a specific sports using other sporting activities |
Prepatory period
|
primary part of offseason beginning of preseason, 3 phases: hypertrophy/endurance phase in early offseason with high repetitions, the strength phase with weight training, the power phase in preseason with high intensity and time for full recovery during sessions |
Competition period
|
high intensity conditioning at low volume and focus on skill training and strategy, in season |
Overtraining
|
has negative effect on development of muscular strength "if you abuse it you lose it" |
Overload principle
|
muscle must be overloaded to adapt |
Conditioning
|
training to be physically fit |
Daily Adjustable Progressive Resistive Exercise
|
DAPRE |
Genetics
|
what causes the predominance of 1 muscle fiber type over another |
specific adaptation to imposed demands
|
SAID |
Progressive resistive exercise
|
strengthens the muscles through contraction that overcomes some fixed resistance produced by equipment |
isotonic
|
shortens and lengthens the muscle through complete range of motion, concentric- muscle shortens, eccentric- muscle lengthens |
isokinetic
|
- exercise at a fixed velocity of movement with accommodating resistance |
Static stretch
|
passively stretching an antagonist muscle by placing it in a maximal stretch and holding it there |
Dynamic stretch
|
continuous movement using hopping, skipping, bounding, and footwork drills (leroys warmups) |
Ballistic stretch
|
technique that uses repetitive bouncing motions |
Proprioceptive neuromuscular facilitation (PNF)
|
stretching techniques that involve combinations of alternating contractions and stretches (wolter stretches) |
Aerobic
|
With Oxygen |
Circuit training
|
exercise stations that consists of various combinations of weight training flexibility, calisthenics, and aerobic exercises |
Cardiorespiratory fitness
|
the ability to perform whole body, large muscle activities for extended periods of time |
Anaerobic
|
Without Oxygen |
Strength
|
maximum force that can be applied by a muscle during a single contraction |
Power
|
ability to generate force rapidly |
VO2 max
|
maximum aerobic capacity |
2-3 minutes
|
How many minutes required for warmup |
Aerobic capacity
|
oxygen taken in and used during exercise |
Cardiac Output
|
volume of blood being pumped through the heart in a given unit of time (increased stroke volume X decreased heart rate) |
Pylometric exercise
|
1. takes advantage of stretch-shortening cycle, rapid eccentric contraction followed by rapid concentric contraction |
Calisthenics
|
free exercise, uses gravity, ie:pushups |
6 seconds
|
how long it takes for Golgi tendon organs to respond to increased tension |
Stretch reflex
|
the muscle spindle produces a reflex resistance to stretch, and the Golgi tendon organ causes a reflex relaxation of the muscle in response to stretch |
Ballistic stretching
|
1. uses repetitive bouncing motions |
Reciprocal intervention
|
contraction of agonist will produce relaxation of antagonist |
Fast Twitch Fibers (Type 2)
|
fast oxidative glycolytic fibers, quick contractions with a tendency to fatigue, 2a are more resistant to fatigue, 2x is the fastest but only short bursts, 2b fatigue rapidly and are white in color considered the true fast twitch fiber |
Slow Twitch Fibers (Type 1)
|
slow oxidative fibers, dense with capillaries and rich in mitochondria and myoglobin, red in color, carries more oxygen than fast twitch and are more resistant to fatigue |
cardiac output, amount of o2 carried in blood
|
Factors that determine VO2 max |
Residual Volume
|
amount of air left in lungs after forceful exhalation |
Tidal Volume
|
1. amount of air inhaled and exhaled with each breath at rest |
Interval training
|
1. alternating periods of work with active recovery |
Fartlek Training
|
individual runs for a specified period of time but pace and speed are not specified (speed play), cross country |
Stretch reflex
|
function of muscle spindles and Golgi tendon organs |
Calistenics
|
methods of improving strength in young adolescent athletes |
Fats
|
25-30% of diet, 95% of this is in the form of triglycerides, other 5% is phospholipids and sterols, saturated and unsaturated |
Proteins
|
15-20% of diet, made up of amino acids, amino acids in food are called essential amino acids, complete AA is made up of essential amino acids, incomplete amino acids dont contain all essential amino acids and are usually plants |
CHO
|
55-60% of diet, include sugar starches and fibers, sugars are simple carbs can be classified as mono and disaccharides, starches are complex carbs |
Vitamins
|
regulate body processes, 13 vitamins, A D E and K are fat soluble, C thiamin riboflavin niacin B6 B12 folate biotin and pantothenic acid are water soluble |
Water
|
1. most essential of all nutrients, 60% of body weight |
stored as glycogen in liver and muscle cells
|
Where is glucose stored |
Fiber
|
passes and cleans intestinal tract |
Vit A
|
maintains skin and cells that line the inside of body, bone and tooth development, growth, and vision. found in milk and green/yellow fruits and veg |
VIT B
|
metabolism of protein and production of hemoglobin, found in white meat whole grains and bananas 12:production of genetic material and maintains cns, found in foods of animal origin |
Vit C
|
formation of connective tissue, immune function. found in fruits/veg |
Vit D
|
- bone growth and development, found in dairy and exposure to sun |
Vit E
|
protects polyunsaturated fats from oxidization and protects cell membranes, found in vegetable oil and whole grains |
carbs and water 3-4 hrs before event
|
Meal before |
Vit K
|
production of blood clotting substances, found in green leafy veg |
Amino Acids
|
units that make up proteins |
Calcium
|
bone and tooth formation, muscle contraction and nerve function, found in dairy products |
Sodium
|
maintenance of fluid balance |
Proteins
|
make up structural components of body. needed for growth, maintenance, and repair of body tissue |
Phosphorus
|
skeletal development and tooth formation, found in meats, dairy, and protein rich foods |
Iron
|
formation of hemoglobin, energy from fats carbs proteins, found in red meats |
Anorexia athletica
|
specific to athletes, similar to anorexia nervosa except no self starvation |
Lacto veg
|
plant and dairy diet |
Semi Veg
|
primarily plant but other stuff is consumed besides red meat |
Total veg
|
all plant diet |
1-2 lbs
|
how many pounds per week lost during weight loss program |
Antioxidants
|
include vitamins A C and E, prevent premature aging, cancers, heart disease and other health problems |
Ephedirine
|
stimulant used in diet pills, banned |
Creatine
|
naturally occurring substance in the body produced by kidney pancreas and liver, role in metabolism, found in meat and fish |
Ginkgobiloba
|
medicinal herb, use of ginkgo for memory enhancement in healthy subjects, altitude (mountain) sickness, symptoms of premenstrual syndrome (PMS), age-related eye disorders, and the reduction of chemotherapy-induced end-organ vascular damage. |
Guarana
|
a bushy plant prevalent in the Amazon Basin, has been used in traditional medicine to treat fevers, headaches, and dysentery. Actions of guarana are attributed primarily to caffeine present in its seeds. It is promoted as an appetite suppressant, stimulant, as an aphrodisiac, and to alleviate fatigue. |
Alcohol
|
depressant, causes decreased coordination, slow reaction time and alertness, increases the production of urine causing body water loss, |
Akinasia
|
loss of control of voluntary muscle movements |
mahaung
|
- plant that contains ephedrine |
St. Johns wart
|
plant from greece, used for depression |
Liver
|
Where are sugars processed |
Front |
Back |
|
---|---|---|
Cross Training | training and conditioning for a specific sports using other sporting activities | |
Prepatory period | primary part of offseason beginning of preseason, 3 phases: hypertrophy/endurance phase in early offseason with high repetitions, the strength phase with weight training, the power phase in preseason with high intensity and time for full recovery during sessions | |
Competition period | high intensity conditioning at low volume and focus on skill training and strategy, in season | |
Overtraining | has negative effect on development of muscular strength "if you abuse it you lose it" | |
Overload principle | muscle must be overloaded to adapt | |
Conditioning | training to be physically fit | |
Daily Adjustable Progressive Resistive Exercise | DAPRE | |
Genetics | what causes the predominance of 1 muscle fiber type over another | |
specific adaptation to imposed demands | SAID | |
Progressive resistive exercise | strengthens the muscles through contraction that overcomes some fixed resistance produced by equipment | |
isotonic | shortens and lengthens the muscle through complete range of motion, concentric- muscle shortens, eccentric- muscle lengthens | |
isokinetic | - exercise at a fixed velocity of movement with accommodating resistance | |
Static stretch | passively stretching an antagonist muscle by placing it in a maximal stretch and holding it there | |
Dynamic stretch | continuous movement using hopping, skipping, bounding, and footwork drills (leroys warmups) | |
Ballistic stretch | technique that uses repetitive bouncing motions | |
Proprioceptive neuromuscular facilitation (PNF) | stretching techniques that involve combinations of alternating contractions and stretches (wolter stretches) | |
Aerobic | With Oxygen | |
Circuit training | exercise stations that consists of various combinations of weight training flexibility, calisthenics, and aerobic exercises | |
Cardiorespiratory fitness | the ability to perform whole body, large muscle activities for extended periods of time | |
Anaerobic | Without Oxygen | |
Strength | maximum force that can be applied by a muscle during a single contraction | |
Power | ability to generate force rapidly | |
VO2 max | maximum aerobic capacity | |
2-3 minutes | How many minutes required for warmup | |
Aerobic capacity | oxygen taken in and used during exercise | |
Cardiac Output | volume of blood being pumped through the heart in a given unit of time (increased stroke volume X decreased heart rate) | |
Pylometric exercise | 1. takes advantage of stretch-shortening cycle, rapid eccentric contraction followed by rapid concentric contraction | |
Calisthenics | free exercise, uses gravity, ie:pushups | |
6 seconds | how long it takes for Golgi tendon organs to respond to increased tension | |
Stretch reflex | the muscle spindle produces a reflex resistance to stretch, and the Golgi tendon organ causes a reflex relaxation of the muscle in response to stretch | |
Ballistic stretching | 1. uses repetitive bouncing motions | |
Reciprocal intervention | contraction of agonist will produce relaxation of antagonist | |
Fast Twitch Fibers (Type 2) | fast oxidative glycolytic fibers, quick contractions with a tendency to fatigue, 2a are more resistant to fatigue, 2x is the fastest but only short bursts, 2b fatigue rapidly and are white in color considered the true fast twitch fiber | |
Slow Twitch Fibers (Type 1) | slow oxidative fibers, dense with capillaries and rich in mitochondria and myoglobin, red in color, carries more oxygen than fast twitch and are more resistant to fatigue | |
cardiac output, amount of o2 carried in blood | Factors that determine VO2 max | |
Residual Volume | amount of air left in lungs after forceful exhalation | |
Tidal Volume | 1. amount of air inhaled and exhaled with each breath at rest | |
Interval training | 1. alternating periods of work with active recovery | |
Fartlek Training | individual runs for a specified period of time but pace and speed are not specified (speed play), cross country | |
Stretch reflex | function of muscle spindles and Golgi tendon organs | |
Calistenics | methods of improving strength in young adolescent athletes | |
Fats | 25-30% of diet, 95% of this is in the form of triglycerides, other 5% is phospholipids and sterols, saturated and unsaturated | |
Proteins | 15-20% of diet, made up of amino acids, amino acids in food are called essential amino acids, complete AA is made up of essential amino acids, incomplete amino acids dont contain all essential amino acids and are usually plants | |
CHO | 55-60% of diet, include sugar starches and fibers, sugars are simple carbs can be classified as mono and disaccharides, starches are complex carbs | |
Vitamins | regulate body processes, 13 vitamins, A D E and K are fat soluble, C thiamin riboflavin niacin B6 B12 folate biotin and pantothenic acid are water soluble | |
Water | 1. most essential of all nutrients, 60% of body weight | |
stored as glycogen in liver and muscle cells | Where is glucose stored | |
Fiber | passes and cleans intestinal tract | |
Vit A | maintains skin and cells that line the inside of body, bone and tooth development, growth, and vision. found in milk and green/yellow fruits and veg | |
VIT B | metabolism of protein and production of hemoglobin, found in white meat whole grains and bananas 12:production of genetic material and maintains cns, found in foods of animal origin | |
Vit C | formation of connective tissue, immune function. found in fruits/veg | |
Vit D | - bone growth and development, found in dairy and exposure to sun | |
Vit E | protects polyunsaturated fats from oxidization and protects cell membranes, found in vegetable oil and whole grains | |
carbs and water 3-4 hrs before event | Meal before | |
Vit K | production of blood clotting substances, found in green leafy veg | |
Amino Acids | units that make up proteins | |
Calcium | bone and tooth formation, muscle contraction and nerve function, found in dairy products | |
Sodium | maintenance of fluid balance | |
Proteins | make up structural components of body. needed for growth, maintenance, and repair of body tissue | |
Phosphorus | skeletal development and tooth formation, found in meats, dairy, and protein rich foods | |
Iron | formation of hemoglobin, energy from fats carbs proteins, found in red meats | |
Anorexia athletica | specific to athletes, similar to anorexia nervosa except no self starvation | |
Lacto veg | plant and dairy diet | |
Semi Veg | primarily plant but other stuff is consumed besides red meat | |
Total veg | all plant diet | |
1-2 lbs | how many pounds per week lost during weight loss program | |
Antioxidants | include vitamins A C and E, prevent premature aging, cancers, heart disease and other health problems | |
Ephedirine | stimulant used in diet pills, banned | |
Creatine | naturally occurring substance in the body produced by kidney pancreas and liver, role in metabolism, found in meat and fish | |
Ginkgobiloba | medicinal herb, use of ginkgo for memory enhancement in healthy subjects, altitude (mountain) sickness, symptoms of premenstrual syndrome (PMS), age-related eye disorders, and the reduction of chemotherapy-induced end-organ vascular damage. | |
Guarana | a bushy plant prevalent in the Amazon Basin, has been used in traditional medicine to treat fevers, headaches, and dysentery. Actions of guarana are attributed primarily to caffeine present in its seeds. It is promoted as an appetite suppressant, stimulant, as an aphrodisiac, and to alleviate fatigue. | |
Alcohol | depressant, causes decreased coordination, slow reaction time and alertness, increases the production of urine causing body water loss, | |
Akinasia | loss of control of voluntary muscle movements | |
mahaung | - plant that contains ephedrine | |
St. Johns wart | plant from greece, used for depression | |
Liver | Where are sugars processed |
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