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Isokinetic Strength Testing

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6 years ago

Date created

Mar 1, 2020

Cards (44)

Section 1

(44 cards)

Isokinetic Strength Testing

Front

assessing an exercise that uses smaller muscle mass or an isolated joint action. Measures joint movement at a constant, predetermined velocity, where the force exerted by the moving body is met with an equal and opposite resistance. Measures torque. Single-joint only. Predicts athletes probability of injury. EX: Biodex

Back

Heavy Negatives

Front

Performing eccentric-only work with a load greater than concentric 1RM

Back

Variables of programs

Front

goals training status/experience frequency exercise selection sets reps intensity rest time

Back

Purpose of strength testing

Front

-identify baseline strength level -goal setting -motivational tool -recovery from an injury -show improvement/effectiveness of the program -prescribe estimated intensity

Back

Pyramid Loading

Front

increasing training load progressively (full: and then decreasing)

Back

Classic/Linear Periodization

Front

Type of periodization using a systematic increase in the intensity and decrease in the volume of training over the course of a training program. High volume/low intensity -> Low volume/high intensity

Back

Muscular Power

Front

Focuses on enhancing ability to produce force as quickly as possible -athletes/advanced lifters -enhances ADLs -olympic lifts -med balls, dumbbells, kettlebells, plyometrics - volume (sets/reps) similar to strength phase but intensity lower to allow for explosiveness -Rest 2-5 min -not all strength exercises are eliminated

Back

Annual Plan

Front

Describes the overall training structures within a specific training year

Back

What lifts are 1RM tests used for?

Front

Core, must-joint exercises

Back

GAS Theory

Front

when a training stress is introduced the initial response (alarm phase) reduces one's physical performance capacity as a result of accumulated fatigue, soreness, stiffness, and a reduction of energy stores

Back

Intervention

Front

Involves changing training conditions to prompt changes in performance. Purposely manipulating a task or training variables to elicit certain movement behaviors

Back

Multiple-Set System

Front

performing multiple sets of an exercise before moving on to subsequent exercises

Back

Pyramid Loading

Front

increasing training load progressively and then decreasing

Back

Supercompensation

Front

performance with elevate to higher levels (gains)

Back

Supersets

Front

Performing alternating exercises for opposing muscle groups

Back

Exploration

Front

Professionals should proved oppurtunities for one to experiment with movement possibilities. -challenges (stick and hold parallel position of a squat)

Back

Forced Reps

Front

Performing additional reps past volitional fatigue with the help of a spotter

Back

Muscular Endurance

Front

Ability to maintain sub maximal muscle actions - high reps (12-20) -low intensity -short rest (<30s) -standard order or circuit training -Circuit: 1:1 novice 2:1 advanced -improves VO2 max, lactate threshold, body comp, strength endurance (circuit) -focus on technique

Back

Keys to Program Design

Front

Exercise Selection Muscular Balance Proper Volume/Intensity Relationship Progression Rest

Back

Focus of Attention

Front

Internal Focus: focus on what their body is or should be doing External Focus: focus on the effects of their movement (better leaning and performance results)

Back

Keys to successful 1RM testing

Front

proper warmup guidelines communicated/demonstrated for proper technique and spotting

Back

Circuit Training

Front

Performing a set of multiple exercising before repeating

Back

Training Day

Front

contains one or more training sessions

Back

Mesocycle

Front

Medium duration training block. 3-5 weeks as a reduction in adaptive responses to a training stimulus begin to occur after this point

Back

Resistance Phase

Front

Second phase of the GAS, during which the body adapts to and maintains resources to cope with the stressor. Only if stressors aren't excessive and planned right.

Back

Periodization

Front

the logical, integrative, sequential manipulation of training factors in order to optimize training outcomes. Based on Selye's General Adaptation Theory.

Back

Complex Set

Front

combining a strength exercise followed by a power exercise (squats, depth jumps)

Back

Isometric Strength Testing

Front

Assesses ability to produce force or torque w/o change in muscle length. Athlete's body angle and posture remain fixed. EX: Hand grip dynamometer. Most studied but real world application is limited.

Back

Overtraining Phase

Front

if stressors are too high, performance can be further suppressed and overtraining syndrome can result

Back

An effective program has:

Front

Overload, specificity, progression/variation

Back

Alarm Phase

Front

first phase of the GAS. Initiates adaptive responses that are central to the next phase.

Back

Target

Front

Whichever strategy is used it must target the underlying cause

Back

Macrocycle

Front

refers to the overall training period, several smaller periods linked together in sequential order to direct specific adaptations. Vary in length

Back

Compound Set

Front

Performing 2-3 exercises for similar muscle groups

Back

Microcycle

Front

Smaller duration training block. Typically one week.

Back

Muscular Strength

Front

represents the max amount of force that can be generated by a muscle/group regardless of time. -capitalizes on the increases in hypertrophy to produce more force -volume decreased -intensity increased -rest 2-5 min -target neural adaptations and training of high-threshold motor units fast twitch type 2 muscle fibers -push, pull, press -core exercises first -* 1-3 strength exercises, assistance using hypertrophy variables -accommodating resistance, partial range of motion, isometric work

Back

Inquiry

Front

Questioning. Delaying feedback and replacing it with questions that prompt them to analyze their technique leads to superior long-term performance improvement

Back

FIX IT

Front

Focus of Attention Inquiry Exploration Intervention Target

Back

What is the first step in program design

Front

goal setting

Back

Cluster Sets/Rest-Pause Sets

Front

Utilize inter-repitition rest intervals of 10-30seconds

Back

Isotonic/dynamic constant external resistance

Front

refers to performing a strength test on an exercise that involved eccentric, isometric, and concentric phase utilizing free weights or machines

Back

Accommodating Resistance

Front

incorporating bands and chains to free weight exercises to exert isokinetic resistance throughout the full range of motion

Back

Hypertrophy

Front

increase in the cross-sectional area of a muscle, net increase/growth of actin and myosin as well as glycogen and intracellular fluids within muscle fiber -dependant in muscle tension, metabolic stress, muscle damage -volume slightly reduced -intensity increased -rest 30s-1.5min - rest > 2.5 min decreases magnitude of endocrine responses -body part splits -forced reps, drops sets, supersets, compound sets, heavy negatives

Back

Single-Set System

Front

performing one set of a given exercise

Back