CSCS terminology

What are some practical implications for conducting training sessions (to focus on speed and agility sessions for short-term planning)?

. Because of their high neuromuscular and motor coordination demands, athletes should conduct agility tasks early in a training session, before fatiguing activities. . Structure training sessions around brief work bouts and 2- to 3-minute rest periods to maximize the quality of learning and training effects. . When/if possible, distribute daily sessions into modules separated by several recovery breaks.

What are the 7 coordinative abilities of agility?

1) Adaptive ability - modification of action sequence upon observation or anticipation of novel or changing conditions and situations. 2) Balance - static and dynamic equilibrium 3) Combinatory ability - coordination of body movements into a given action 4) Differentiation - accurate, economical adjustment of body movements and mechanics 5) Orientation - spatial and temporal control of body movements 6) Reactiveness - quick, well-directed response to stimuli 7) Rhythm - observation and implementation of dynamic motion pattern, timing, and variation

What are the 3 phases of the SSC?

1) Eccentric phase 2) Amortization (transition) phase 3) Concentric phase

What goes into determining training status?

1) Evaluation by a sports medicine professional 2) Training background

The two stages of needs analysis

1) Evaluation of the sport 2) Assessment of the Athlete

Name the various categories into which movement skills can be classified.

1) General versus Special skills 2) Closed (predictable) versus Open (unpredictable/variable) skills 3) Continuous versus Discrete versus Serial ( discrete skills performed in sequence) skills

Training goals for speed training

1) Minimize breaking forces at ground contact by minimizing the backward velocity of the leg and foot at touchdown. 2) Emphasize brief ground support time as a means of achieving rapid stride rate. 3) Emphasize functional training of the hamstring muscle group with respect to its biarticular structure and dual role (simultaneous concentric hip extension and eccentric knee flexion) during late recovery.

What should plyometric program design include?

1) Mode - body region targeted 2) Intensity - amount of stress placed on the involved joints 3) Frequency - How many sessions per week 4) Recovery - How much rest between repetitions, sets, and workouts 5) Volume - Number of repetitions and sets performed in a workout 6) Program length - typically 6-10 weeks, though 4 has been shown to sufficient 7) Progression - progressive overload 8) Warm-up - general warm-up, stretching, and a specific warm-up.

Resistance Training Program Design Variables

1) Needs analysis 2) Exercise selection 3) Training frequency 4) Exercise order 5) Training load and repetitions 6) Volume 7) Rest periods

Name the four most common methods for ordering resistance exercises

1) Power, other core exercises, assistance exercises 2) Upper and lower body exercises (alternated) 3) "Push" and "pull" exercises (alternated) 4) Supersets and compound sets

What are some safety considerations before starting a plyometric exercise program?

1) Pretraining evaluation of the athlete (technique, strength, speed, balance, physical characteristics) 2) Equipment and Facilities (landing surface, training area, equipment, proper footwear, supervision)

What factors determine training frequency?

1) Sport season (i.e. pre-, post-, in-, or off-season) 2) Training load and exercise type 3) Other training performed

What are the two criteria to fulfill for training activities aimed at improving SSC?

1) They involve skillful, multijoint movements that transmit forces through the kinetic chain and exploit elastic-reflexive mechanisms. 2) In order to manage fatigue and emphasize work quality and technique, they should be structured around brief work bouts or clusters separated by frequent rest periods.

Sequence of Tests

1. Nonfatiguing tests (e.g. height, weight, flexibility) 2. Agility tests (T-test, pro agility test) 3. Maximum power and strength tests (1RM power clean, 1RM bench press) 4. Sprint tests 5. Local muscular endurance tests (Partial curl-up test) 6. Fatiguing anaerobic capacity tests (400m run) 7. Aerobic capacity test (1.5 mile run)

What is complex training?

A combination of HI-RT followed by plyometrics.

Structural exercises

A core exercise that emphasizes loading the spine directly (e.g. back squat) or indirectly (e.g. power clean). They involve stabilization of posture during performance of the lifting movement.

Athletic profile

A group of test results related to sport-specific abilities that are important for quality performance in a sport or sport position.

Intrasubject variability

A lack of consistent performance by the person tested.

What is exercise economy?

A measure of energy cost of an activity at a given exercise velocity. An improvement in exercise economy can enhance maximal aerobic power (VO2max) and lactate threshold.

Reliability

A measure of the degree of consistency or repeatability of a test.

Standard deviation

A measure of the variability of a set of scores about the mean.

What is cross-training?

A mode of training that can be used to maintain general conditioning in athletes during periods of reduced training due to injury or during recovery from a training cycle. Can maintain VO2max, but must be equal in intensity to athlete's main mode of exercise.

test

A procedure for assessing ability in a particular endeavor

What is the load-volume?

A quantity highly related to mechanical work, and the associated metabolic energy demands and physiological stress, and also is distinguished from repetition-(rep-) volume. Load-volume does NOT take distance into account.

What is a mesocycles?

A shorter cycle period, usually two or more per macrocycle. The length of a mesocycle depends of the goal of the training program.

Power exercise

A structural exercise that is performed very quickly or explosively.

pretest

A test administered before the beginning of training to determine the athlete's initial basic ability levels. A pretest allows the coach to design the training program in keeping with the athlete's initial training level and overall program objectives.

midtest

A test administered one or more times during the training period to assess progress and modify the program as needed to maximize benefits.

field test

A test used to assess ability that is performed away from the laboratory and does not require extensive training or expensive equipment

Convergent validity

A type of concurrent validity, evidenced by high positive correlation between results of the test being assessed and those of the recognized measure of the construct (the "gold standard").

What is repetition training (REPS)?

A type of training conducted at intensities above VO2max with the work intervals lasting between 30 and 90 seconds. Requires work:rest ratios of about 1:5.

What is interval training?

A type of training that involves exercising at close to VO2max. The work intervals should be at least 3 to 5 minutes, although they can be as short as 30 seconds. Rest intervals for 3:5 workout sessions should be 1:1 ratio. Benefits derived from interval training include increased VO2max and enhanced anaerobic metabolism.

What are acute and chronic effects of SSC?

Acutely, SSC actions tend to increase mechanical efficiency, impulse, and power via elastic energy recovery, whereas chronically, they upregulate muscle stiffness and enhance neuromuscular activation.

What are the three stages of the General Adaptation Syndrome (GAS)?

Alarm, resistance, and exhaustion.

Inferential statistics

Allows one to draw general conclusions about a population from information collected in a population sample.

What is the stretch-shortening cycle (SSC)?

An active stretch (eccentric action) of a muscle followed by an immediate shortening (concentric action) of the same muscle.

What is a microcycle?

An even shorter cycle period, usually two or more per mesocycle. Again, the length of the cycle depends on the training goals.

Movement analysis (part of evaluation of the sport)

Body and limb movement patterns and muscle involvement

Injury analysis (part of evaluation of the sport)

Common sites for joint and muscle injury and causitive factors

What is long, slow distance training (LSD)?

Constant intensity exercise carried out over a greater-than-race distance. The intensity of LSD is about 70% of VO2max.

What does progression of an aerobic exercise program entail?

Depending on the goals of the athlete, progression of the aerobic endurance program involves increasing the frequency, intensity, and duration of exercise. Typically, exercise frequency, intensity, or duration should not increase more than 10% each week.

Which plyometric exercise requires the most caution?

Depth jumps. Optimal height is 16-42 inches, with 30-32 inches being the norm.

What is detraining?

Detraining occurs when an athlete reduces training duration or intensity or stops training altogether. Athlete experiences loss in physiological adaptations with lack of stimulus.

How do you find average weight lifted per repetition?

Divide load-volume by rep-volume results in the average weight lifted per repetition per workout session.

What is the purpose of the preseason for aerobic endurance athletes?

During this mesocycle, the athlete should focus on increasing intensity, maintaining or reducing duration, and incorporating all types of training into the program.

What is the Mechanical Model for Plyometric exercises?

Elastic energy stored in the musculotendinous components is increased with a rapid stretch and then stored. When this movement is immediately followed by a concentric muscle action, the stored elastic energy is released, increasing the total force production.

What are some physiological advantages to LSD?

Enhanced cardiovascular and thermoregulatory function, improved mitochondrial energy production and oxidative capacity of the skeletal muscle, and increased utilization of fat as a fuel.

What is potentiation?

Enhancement of one agent by another (to increase).

What is pace/tempo training?

Exercise performed at lactate threshold (often called threshold training). Two ways to conduct pace/tempo training: steady or intermittent. Steady pace/tempo training is continuous training conducted at an intensity equal to lactate threshold for durations of approximately 20 to 30 minutes. Intermittent pace/tempo training uses the same intensity as steady pace/tempo training, but he training session consists of a series of shorter intervals with brief rest periods.

What are some of the benefits of resistance training for aerobic endurance athletes?

Faster recovery from injuries, prevention of overuse injuries, and reduction of muscle imbalances. Increased strength also helps.

What are the two phases of running? Describe them.

Flight phase (composed of recovery and ground preparation) and support phase (composed on eccentric braking and concentric propulsion).

When is it appropriate to assign a single set of exercises? Multiple sets?

For untrained individuals, a single set will be sufficient to elicit improvements in strength. Trained athletes should complete multiple sets.

What is the most frequently used method for prescribing exercise intensity?

Heart rate

Training loads and repetitions

How much resistance lifted and the amount of times that resistance is lifted.

What are the benefits of REPS?

Improved running economy, and an increased capacity for and tolerance of anaerobic metabolism. This type of training is also beneficial for the final kick or push of a race.

Describe the Tertiary method for developing speed and agility.

Includes mobility, strength (skillful force application across a range of power outputs and muscle actions), and endurance training

What is a good way to train during speed-endurance sessions?

Interval methods are a good way to increase glycolytic as well as oxidative enzyme activities, acid-base buffering capabilities, and various indices of lactic power and capability.

Exercise selection

Involves choosing exercises for a resistance training program.

What is a compound set?

Involves sequentially performing two different exercises for the same muscle group.

What is a superset?

Involves two sequentially performed exercises that stress two opposing muscles or muscle areas (i.e., an agonsit and its antagonist).

What is sequenced training?

It involves alternating blocks of accumulation and restitution, each with essentially one objective (e.g. strength or speed).

What is a macrocycle?

It is the largest division of a periodized training program. Usually lasts a year, but can vary depending on the situation.

What appears to be a better predictor of aerobic performance? VO2max or lactate threshold?

Lactate threshold

What is lactate threshold? How does it relate to maximal aerobic power (VO2max)?

Lactate threshold is the intensity or VO2max at which blood lactate concentration begins to increase above resting levels.

What is the basic strength phase?

Later in the preparatory phase, with the aim to increase the strength of the muscles essential to the primary sport movements. The resistance training program becomes more sport specific and involves heavier loads (80-90% 1RM) for fewer reps and lower volume (3-5 sets, 4-8 reps).

What is the maximal lactate steady state?

Maximal lactate steady state is the exercise intensity at which maximal lactate production is equal to maximal lactate clearance within the body.

How do you measure aerobic exercise intensity?

Measure oxygen consumption (% VO2max) or periodically measure blood lactate concentration.

Speed

Movement distance per unit time and is typically quantified as the time taken to cover a fixed distance.

What enzyme concentrations has maximum running velocity been directly related to?

Muscle myokinase (MK) and creatine phosphokinase (CPK). Therefore enzymes associated with ATP resynthesis capacity and pyruvate-lactate interconversion are key determinants of sprinting speed.

Which types of resistance training goals require the most goal repetitions? The most sets?

Muscular endurance training should have goal repetitions of AT LEAST 12. Strength and hypertrophy training require the greatest number of sets (2-6/3-6).

Maximum Muscular Strength (low-speed muscular strength)

Muscular strength is related to the force a muscle or muscle group can exert in one maximal effort, and it can be quantified by the maximum weight that can be lifted once, or maximal force exerted isometrically, or the maximal force that can be exerted at a particular isokinetic speed.

What is the 2-for-2 rule?

One approach to increasing an athlete's training load. If the athlete can perform two or more repetitions over his or her assigned repetition goal for a given exercise in the last set in two consecutive workouts, weight should be added to that exercise for the next training session.

formative evaluation

Periodic reevaluation based on midtests administered during training, usually at regular intervals. It enables monitoring of the athlete's progress and adjustment of the program for the athlete's individual needs. It also allows evaluation of different training methods and collection of normative data. Regular modification of the training based on formative evaluation keeps the training program fresh for and interesting and helps avoid physical and mental staleness.

Program design requires periodization. What is periodization?

Periodization is the planned variation in training means and methods on a periodic or cyclical basis.

What are muscle spindles?

Proprioceptive organs that are sensitive to the rate and magnitude of a stretch; when a quick stretch is detected, muscular activity reflexively increases.

What are some other ways to prescribe exercise intensity?

Ratings of perceived exhaustion (RPE) and Metabolic equivalents (METs).

What is reactive ability? How is it different from reaction time?

Reactive ability is a characteristic of explosive strength exhibited in SSC actions that can be improved through reactive-explosive training. In contrast, reaction time is relatively untrainable and correlates poorly with movement action time or performance in many explosive events.

Core exercises

Recruit one or more large muscle areas (i.e. chest, shoulder, back, hip, thigh), involve two or more primary joints (multijoint exercises), and receive priority when one is selecting exercises because of their direct application to the sport.

What are plyometric exercises?

Refer to those activities that enable a muscle to reach maximal force in the shortest possible time.

Training frequency

Refers to the number of training sessions completed in a given time period.

Body composition

Refers to the relative proportions by weight of fat and lean tissue.

Exercise order

Refers to the sequence of resistance exercises performed during one training session.

Maximal Muscular Power (high-speed muscular strength)

Related to the ability of muscle tissue to exert high force while contracting at a high speed.

Volume

Relates to the total amount of weight lifted in a training session

Describe the Secondary method for developing speed and agility.

Secondary methods of speed and agility training include sprint resistance and sprint assistance.

What are series elastic components (SEC)?

Some of the muscular components, but mostly it is the tendons that constitute the SEC.

What are the aerobic endurance training program design variables?

Step 1: Exercise mode Step 2: Training frequency Step 3: Training intensity Step 4: Exercise duration Step 5: Exercise progression

Physiological analysis (part of evaluation of the sport)

Strength, power, hypertrophy, and muscular endurance priorities

What is the most important factor in determining running speed?

Stride frequency (need optimal stride length)

What two variables in running speed an interaction of?

Stride frequency and stride length.

Descriptive statistics

Summarizes or describes a larger group of data. It is used when all the information about a population is known.

What is tapering?

Tapering involves the systematic reduction of training duration and intensity, combined with an increased emphasis on technique work and nutritional intervention. The objective of tapering is to attain peak performance at the time of competition.

posttest

Test administered after the training period to determine the success of the training program in achieving the training objectives.

Describe the Primary Method for developing Speed and Agility.

The Primary Method for developing Speed and Agility is execution of sound movement technique in a specific task.

Discriminant validity

The ability of a test to distinguish between two different constructs and is evidenced by a low correlation between the results of a test and those of a test of a different construct.

Construct validity

The ability of a test to represent the underlying construct (theory developed to organize and explain some aspects of existing knowledge and observations). Construct validity refers to overall validity, or the extent to which the test actually measures what it was designed to measure.

Local Muscular Endurance

The ability of certain muscles or muscle groups to perform repeated contractions against a submaximal resistance (continuous manner).

What is speed endurance?

The ability to maintain maximal movement velocities or repeatedly achieve maximal accelerations and velocities.

Agility

The ability to stop. start, and change the direction of the body or body part in a controlled manner.

What are Metabolic Equivalents (METs)?

The amount of oxygen required by the body at rest. One MET is equal to 3.5 ml/kg/min of oxygen consumption.

Face validity

The appearance to the athlete and other casual observers that the test measures what what it is purported to measure.

Content validity

The assessment by experts that the test covers all relevant subtopics or component abilities in appropriate proportions.

How does the center of gravity shift during deceleration?

The body lean must increase

What is impulse?

The change in momentum resulting from a force, measured as the product of force and time.

Variability

The degree of dispersion of scores within a group.

Interrater reliability

The degree to which different raters agree.

What is Heart Rate Reserve (HRR)?

The difference between an athlete's maximal heart rate and his or her resting heart rate.

Of these three phases, which is the one we most want to avoid (isn't necessary)?

The exhaustion phase.

Criterion-referenced validity

The extent to which test scores are associated with some other measure of the same ability. There are three types on criterion-referenced validity: concurrent, predictive, and discriminant.

Concurrent validity

The extent to which test scores are associated with those of other accepted tests that measure the same ability.

Predictive validity

The extent to which the test score corresponds with future behavior or performance.

What is velocity specificity?

The final movement velocity targeted when a mass accelerates.

What is the focus of short-term planning (program design)?

The focus of short-term planning is fatigue management and task specificity. Want to stress phosphagen system.

Interrater variability

The lack of consistent scores given by a given tester.

What is the purpose of postseason (active rest)?

The main focus should be on recovering from the previous competitive season (low training duration and intensity).

Anaerobic capacity

The maximal rate of energy production by the combined phosphagen and lactic acid energy systems for moderate-duration activity. It is typically quantified as the maximal power output during muscular activity between 30 and 90 seconds.

Aerobic Capacity

The maximum rate at which an athlete can produce energy through oxidation of energy resources (carbs, fats, and proteins) and is usually expressed as a volume of oxygen consumed per kg of body weight per minute.

What is the initial period in Matveyev's model of periodization?

The preparatory period. This period is usually the longest and occurs during the time of year when there are no competitions and limited sport-specific practices. Want increase athlete's tolerance for more intense training, and high-volume training takes up a lot of time.

What is the purpose of pace/tempo training?

The primary objective for this type of training is to develop a sense of race pace and enhance the body systems' ability to sustain exercise at that pace. Benefits include improved running economy and increased lactate threshold.

evaluation

The process if analyzing test results for the purpose of making decisions. For example, a coach examines the results of physical performance tests to determine whether the athlete's training program is effective in helping achieve the training goals or whether modifications in the program are needed.

measurement

The process of collecting test data

What is mechanical work?

The product of force and displacement

Volume-load is a practical indicator of training stress. Please define volume-load.

The product of work volume and intensity, quantifiable in terms of running speed and distance.

Flexibility

The range of motion about a body joint.

What is Power?

The rate of doing work, measured as the product of force and velocity.

Supercompensation is a name for which phase of the GAS?

The resistance stage

Anthropometry

The science of measurement applied to the human body, generally includes measurements of height, weight, and selected body girths.

What is speed?

The skills and abilities needed to achieve high movement velocities.

What is agility?

The skills and abilities needed to explosively change movement velocities or modes.

What is the strength/power phase?

The strength/power phase involves high-intensity (75-95% of 1RM, depending on exercise) and low volume (3-5 sets of 2-5 repetitions).

What is the purpose of in-season training?

The types of training employed during the in-season are based on the continued goal of improving weaknesses and maintaining strengths of the athlete.

What is the hypertrophy/endurance phase?

This phase occurs during the early stages of the preparatory period and may last from one to six weeks. during this time, training is low-intensity, high-volume. Goal is to increase lean body mass or develop endurance base, or both. Low to moderate intensity (50-75% 1RM) and very high to moderate volume (3 to 6 sets of 10-20 reps).

What is fartlek training?

This type of training is a combination of several of the other training styles mentioned (intensity varies within a given workout). This type of training is likely to enhance VO2max, increase the lactate threshold, and improve running economy and fuel utilization.

Rest period

Time dedicated to recovery between sets and exercises. Rest period is greatest for strength and power training, and shortest for muscular endurance.

What is the purpose of the off-season (base training) for aerobic endurance athletes?

To develop a base of cardiorespiratory fitness. Over the course of this mesocycle, duration decreases and intensity increases.

What is the objective of medium-term planning?

To exploit complementary training effects at optimal times and minimize the compatibility problems associated with concurrent training. Certain types of training can interfere with one another when performed in parallel.

What is the objective of sprint resistance?

To improve explosive strength and stride length

What is the objective of sprint assistance?

To improve stride rate

How do you determine maximal heart rate outside of a lab?

Use age-predicted maximal heart rate (APMHR).

Assistance exercises

Usually recruit smaller muscle areas (i.e. upper arm, abdominals, calf, neck, forearm, lower back) involve only one primary joint (single-joint exercises), and are considered less important to improving sport performance. Commonly applied for injury prevention and rehabilitation.

Central tendency

Values about which the data tend to cluster (mean, median, mode).

Outline long-term planning guidelines

Years 1-2: fundamental Years 3-4: Novice (learning to train) Years 5-6: Intermediate (training to train) Years 7-8: Advanced (training to compete) Years 9-10: Elite (training to win)

Can you combine resistance and plyometric training?

Yes, and you should. Consider doing plyometrics for upper/lower body, and resistance training for whichever you don't use.