Essentials of Strength Training and Conditioning (4th Edition) CSCS Certification
weight belts are not needed for
•Exercises that do not stress the lower back •Exercises that do stress the lower back but involve light loads
Upper and Lower Body Exercises (Alternated)
-One method of providing the opportunity for athletes to recover more fully between exercises is to alternate upper body exercises with lower body exercises. -If the exercises are performed with minimal rest periods, this method is also referred to as circuit training.
sequence of testing
1. non fatiguing tests 2. agility tests 3. maximum power and strength tests 4. sprint tests 5. local muscular endurance tests 6. fatiguing anaerobic capacity tests 7. aerobic capacity tests
Heart rate reserve (HRR)
APMHR - resting heart rate (RHR)
Metabolic Energy System Specificity
Consider the energy demands (phosphagen, glycolytic, and oxidative) of the sport when choosing or designing tests.
outcome goals
Goals over which the athlete has little control, such as winning
Why is it important to keep the bar close to the body during the second pull of a power clean?
Horizontal translation of the bar increases the moment arm of the resisted force.
appropriate anatomical target for the handle during the drive phase on a rowing machine
Just below the rib cage
Calculate lean body mass (LBM)
LBM = (weight in kg x % body fat) x body mass in kg
The structure of the heart responsible for pumping blood to the peripheral circulation of the body.
Left ventricle
The oxidative (aerobic) system
Primary source of ATP at rest and during low-intensity activities Uses primarily carbohydrates and fats as substrates largest energy yield
Which grip width can be determined using the fist-to-opposite-shoulder method or the elbow-to-elbow method?
Snatch grip
In competitive scenarios requiring a change of direction, an athlete can be coached to visually focus on
Trunk Hips
mesocycles
Two or more cycles within the macrocycle, each lasting several weeks to several months.
Bone mineral density can be improved with:
a progressive resistance training program
Vit. C: Mostly in
a variety of fruits/veggies, especially citrus
injury analysis
common sites for joint and muscle injury and causative factors
Vit. K: Mostly found in
dark leafy greens/cruciferous veggies
athletes weighing over 220 pounds should not perform which exercise from heights greater than 18 inches
depth jumps
process goals
goals over whose achievement the athlete has control
use relatively ___________ loads if the goal is strength or power
heavy
volume
how many sets and reps
when it is not feasible to increase frequency or duration, progression can ocur with manipulation of
intensity
use ___________ loads for muscular endurance
light
Glycolysis is inhibited by
markedly lower pH, ATP, CP, citrate, and free fatty acids
distress
negative stress
VO2
oxygen consumption
local muscular endurance tests
partial curl up, push up, YMCA bench press
PROM
passive range of motion
factors effecting the intensity of lower body plyometrics
points of contact, speed, height of drill, body weight
t-test
running test of agility, involving forward, lateral, and backward movements, appropriate to a wide range of sports. purpose: the T-Test is a test of agility for athletes, and includes forward, lateral, and backwards running.
hook grip
similar to the pronated grip except that the thumb is positioned under the index and middle fingers
task complexity
simple or well-learned skills can tolerate higher degrees of arousal due to lower task-relevant cues for an athlete to monitor
The ____________, located in the upper lateral wall of the right atrium, is the intrinsic pacemaker of the heart responsible for autoregulation of electrical impulses (i.e. heart rate).
sinoatrial node
state anxiety
the actual experience of apprehension and uncontrolled arousal
as plyometric intensity increases
volume should decrease
Which of the following is not a primary role of calcium? Muscle contraction Nerve conduction Oxygen transport in the blood
Oxygen transport in the blood
potentiate (RAMP)
Perform sport-specific activities that progress in intensity until the athlete is performing at the intensity required for the subsequent competition or training session (specific warmup)
formative evaluation
Periodic reevaluation based on midtests administered during the training, usually at regular intervals
What is the correct shift in substrate utilization for an athlete transitioning from long slow distance base training to high-intensity aerobic interval training? Predominantly carbohydrate to predominantly fat Predominantly fat to predominantly carbohydrate Equal contributions from fats and carbohydrates
Predominantly fat to predominantly carbohydrate
General rules for imagery:
Progress from simple to complex (just like any skill acquisition scenario). Images should be personally challenging yet realistic--experience success. Should foster familiarity and preparedness for an expected future competitive environment (i.e. not a daydream).
Which of the following macronutrient categories is the primary structural and functional component of every cell and responsible for growth, development, enzymes, transport carriers, and hormones? Fat Protein Carbohydrate
Protein
protein oxidation
Protein is not a significant source of energy for most activities. Protein is broken down into amino acids, and the amino acids are converted into glucose, pyruvate, or various Krebs cycle intermediates to produce ATP.
long-term goals
Provide relevance to short-term goals
What is the role of myoglobin?
Provides oxygen immediately to muscle
Which of the following is least likely to be a limiting factor in an athlete during aerobic exercise? Oxygen delivery/cardiac output Pulmonary ventilation a-vO2diff
Pulmonary ventilation
Fick equation: VO2 = Q x a-vO2diff
Q = HR x SV a-vO2diff units are in mL/100 mL so the final product has to be divided by 100 mL. Next, divide by body weight to get the relativized VO2 (mL/kg/min) rather than absolute (mL/min).
Q=HR x SV
Q=HR x SV
more successful sprinters tend to have longer stride lengths as a result of properly directed forces into the ground while also demonstrating a more frequent stride rate. These findings suggest that
RFD and proper biomechanics are two of the primary limiting factors influencing spring performance
flexibility
ROM about a body joint
Golgi tendon organs
Receptors sensitive to change in tension of the muscle and the rate of that change
The general rule is 1.5 L of water for every kg of body weight lost (24 oz per pound) when:
Recovery timeframe is short (<12 hrs) If dehydration is significant (>2-3%)
Tapering is a strategy designed to prevent detraining leading up to a competition or peak. Which of the following is the best example of a detraining program? Reduce frequency to 3-4/week, reduce volume by 50%, maintain intensity Maintain frequency and volume, reduce intensity by 50% Reduce frequency to 3/week, reduce intensity by 30%, maintain volume
Reduce frequency to 3-4/week, reduce volume by 50%, maintain intensity
Maximum Muscular Strength (Low-Speed Strength)
Related to the force a muscle or muscle group can exert in one maximal effort
YMCA bench press test
Resistance is set at 80 pounds for males and 35 pounds for females. Set metronome cadence at 60 beats per minute to establish a rate of 30 repetitions per minute (one beat up, one beat down). This test is performed until the athlete can no longer perform repetitions with the metronome.
The primary electrolyte lost in sweat is _______________ and should be replaced via drink or diet (especially in hot and humid exercise environments with sustained training duration) due to the negative influence on fluid regulation, muscle contraction, and nerve conduction.
Sodium
Which of the following exercises is most likely to induce a greater surge in testosterone levels, assuming the same [high] volume/intensity workout? Squat Leg extension Leg press
Squat
The general progression for an athlete training for sports performance will begin with which of the following? Strength Power Speed/Agility
Strength
Karvonen method (heart rate reserve)
Target Heart Rate = ((max HR − resting HR) × %Intensity) + resting HR
A U12 soccer program is beginning a resistance training program. What should the primary focus be for this age group?
Technique and proper form
Which is the hormone with the most remarkable difference between men and women that is involved in the hypertrophic response to resistance exercise?
Testosterone
construct validity
The ability of a test to represent the underlying construct (the theory developed to organize and explain some aspects of existing knowledge and observations).
balance
The ability to maintain static and dynamic equilibrium
stability
The ability to return to a desired position following a disturbance to the system
face validity
The appearance to the athlete and other casual observers that the test measures what it is purported to measure.
margaria-kalamen test
The athlete sprints toward the stairs from a standing start 20 feet (6 m) from the base of the stairs and then up the staircase three steps at a time. • Power in watts is calculated as the athlete's weight (w) in newtons times height (h) in meters from the third step to the ninth step divided by the measured time interval (t) in seconds; P (watts) = (w × h) / t.
motive to achieve success (MAS)
The capacity to experience pride in one's accomplishments, characterized by a desire to challenge oneself.
Motive to avoid failure (MAF)
The desire to protect one's ego and self-esteem; more about avoiding the perception of shame than about avoiding failure.
Which of the following is the best example of a task-irrelevant cue for a hockey goalie that should be suppressed using selective attention during gameplay? The exact location of the water bottle in the back of the net. The occupancy status of the penalty box The hand-dominance of the opponent forwards
The exact location of the water bottle in the back of the net.
lactate threshold
The exercise intensity or relative intensity at which blood lactate begins an abrupt increase above the baseline concentration.
alarm phase of GAS
The initial phase of training, when stimulus is first recognized and performance generally decreases in response to fatigue
Biomechanical Movement Pattern Specificity
The more similar the test is to an important movement in the sport, the better.
the sticking point
The most strenuous movement of a repetition; typically occurs soon after the transition from the eccentric phase to the concentric phase.
training frequency
The number of training sessions performed during a given period, usually 1 week.
resistance phase of GAS
The second phase, in which adaptation occurs and the system is returned to baseline or, in most instances, elevated above baseline
The term "minimal essential strain" is best understood as:
The threshold stimulus that initiates new bone formation.
skill level
This can increase the latitude of optimal arousal; more skill will correspond to better performance at levels other than optimal arousal.
Overtraining is a result of ____________________.
Too much cumulative load without sufficient recovery
The term "glycogen sparing effect" indicates a training adaptation where fat is oxidized more efficiently at a given submaximal intensity. Which type of athlete is most likely to benefit from this effect?
Trained
fat oxidation
Triglycerides stored in fat cells can be broken down by hormone-sensitive lipase. This releases free fatty acids from the fat cells into the blood, where they can circulate and enter muscle fibers.
T/F At no time, during either exercise or rest, does any single energy system provide the complete supply of energy
True
macrocycle
Typically an entire training year but may also be a period of many months up to four years (for Olympic athletes).
microcycles
Typically four weeks, but could be as short as several days depending on the program.
ballistic stretching
Typically involves active muscular effort and uses a bouncing-type movement in which the end position is not held
Which of the following is generally discouraged in older adults, due to the sudden rise in blood pressure it can create? strength and power training aerobic endurance training Valsalva maneuver
Valsalva maneuver
catastrophe theory
When increases in physiological arousal occur in the presence of cognitive anxiety, a sudden drop (rather than a gradual decline) in performance occurs.
weight belts should be worn
When performing exercises that place stress on the lower back During sets that involve near-maximal or maximal loads
spotters are typically required for free weight exercises performed with
a bar moving over the head, a bar positioned on the back, a bar passing over the face, or a bar racked on the front of the shoulder
Arousal
a blend of physiological and psychological activation, varying in intensity along a continuum (refers to the intensity of motivation at any given moment)
Osteoporosis
a bone mineral density below -2.5 standard deviations of the young adult mean
osteopnea
a bone mineral density between -1 and -2.5 standard deviations of the young adult mean
achievement motivation
a desire for significant accomplishment: for mastery of things, people, or ideas; for attaining a high standard
intrinsic motivation
a desire to perform a behavior for its own sake and to be effective
extrinsic motivation
a desire to perform a behavior to receive promised rewards or avoid threatened punishment
gold standard
a field test can be compared to a gold standard, the field test is still accurate is it still matches up to the gold standard
plyometric exercise sessions must include (in regards to warmup)
a general warmup, stretching, and a specific warmup
set
a group of repetitions and relief intervals
series
a group of sets and relief intervals
circuit training is more beneficial to those with
a lower training age, has more of a metabolic effect
reliability
a measure of the degree of consistency or repeatability of a test
exercise economy
a measure of the energy cost of activity at a given exercise velocity
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
load is commonly characterized as
a percentage of a 1RM or as a RM
volume-load
a practical measure for the quantity of work performed in resistance training volume-load = weights units x repetitions
whole practice
a practice strategy that involves practicing a skill in its entirety
test
a procedure for assessing ability in a particular endeavor
Onset of blood lactate accumulation (OBLA)
a second increase in the rate of lactate accumulation, occurring at higher relative intensities of exercise when the concentration of blood lactate reaches 4 mmol/L
periodization
a structured approach to training, a theoretical construct that allows for the systematic, sequential, and integrative programming of training interventions into mutually dependent periods of time in order to induce specific physiological adaptations that underpin performance outcomes
Anxiety
a subcategory of arousal that is a negatively perceived emotional state
stress
a substantial imbalance between demands and response capabilities, under conditions in which failure has important consequences
self talk
a technique used to enhance self-efficacy, aid in directing proper focus, assist in regulating arousal levels, and reinforce motivation
when do peak strength gains occur in boys?
about 1.2 years after peak height velocity and .8 years after peak weight velocity
The ideal performance state involves the following:
absence of fear (no fear of failure) no thinking about or analysis of performance a narrow focus of attention on the activity itself a sense of effortlessness a sense of personal control
speed requires the ability to
accelerate and reach maximal velocity
Resisted sprint training is designed to increase the propulsive forces during training, which can improve
acceleration.
reciprocal inhibition
accomplished by contracting the muscle opposing the muscle that is being passively stretched
autogenic inhibition
accomplished via active contraction before a passive stretch of the same muscle
AROM
active range of motion
activate and mobilize (RAMP)
actively move through a range of motion (dynamic warmup)
to prevent injuries, landing surfaces used for lower body plyometrics must possess
adequate shock absorption
simplification
adjusts the difficulty of the task by changing characteristics such as execution speed or equipment used
routine
adoption of a ritual or mental checklist
several studies show that an athlete's lactate threshold appears to be a better indicator of
aerobic performance than a VO2 max
training status
affects the number of rest says needed between sessions
general adaptation syndrome (GAS)`
alarm, resistance, exhaustion. one of the foundational concepts from which periodization theories have been developed
What are the safety recommendations for resistance training for seniors?
all participants should be pre-screened warm up for 5 to 10 minutes before each exercise session perform static stretching before or after, or both, each resistance training session use a resistance that does not overtax the musculoskeletal system avoid the Valsalva allow 48-72 hours of recovery between sessions perform all exercises in a pain free ROM
Adensosine triphosphate (ATP)
allows the transfer of energy from exergonic to endergonic reactions
one met is considered the
amount of oxygen required by the body at rest
plyometric intensity
amount of stress placed on muscles, connective tissues, and joints controlled primarily by the type of plyometric drills
sprint speed is determined by
an athlete's stride length and stride rate
stretch shortening cycle (SSC)
an eccentric-concentric coupling phenomenon in which muscle tendon complexes are rapidly and forcibly lengthened, or stretch loaded, and immediately shortened in a reactive or elastic manner
stressor
an environmental or cognitive event that precipitates stress
needs analysis is a two stage process that includes
an evaluation of the requirements and characteristics of the sport, and an assessment of the athlete
B12: Mostly found in
animal products
what are some examples of proper footwear for plyometric training?
ankle and foot support, lateral stability, and a wide, nonslip sole
The ____________ carries blood away from the heart to be delivered to muscles during exercise (and at rest).
aorta
Risk of damaging growth cartilage can be reduced with:
appropriate exercise training, sensible progression, and instruction by qualified strength and conditioning professionals
potential risks and concerns of resistance training in children:
appropriately prescribed youth resistance programs are relatively safe. Ensure that risks are minimized and movements are being performed correctly and safely.
volume assignments for power training
are typically lower than those for strength training in order to maximize the quality of exercise.
Inverted U theory
arousal performance up to an optimal level, beyond which further increases in arousal are associated with reduced performance
what are the reasons for exercise testing
assessing athlete talent, identifying physical abilities in need of improvement, setting goals, and evaluating progress
the objective of tapering the training regimen is to
attain peak performance at the time of competition
more highly resistance-trained (intermediate or advanced) athletes can
augment their training by using a split routine in which different muscle groups are trained on different days
Which type of loading is optimal to promote good bone health in older adults?
axial loading
If an athlete is training using an elliptical and wants to emphasize the posterior chain during the workout, which direction should the athlete lean?
backward
balance error scoring system (BESS)
balancing on and off foam balance pad in three distinct positions
After pyruvate is made, it can then do one of two things:
be converted to lactate in the sarcoplasm (fast glycolysis) be shuttled into the mitochondria (slow glycolysis)
exercises performed while standing typically require that the feet
be positioned slightly wider than hip width with the heels and balls of the feet in contact with the floor
off season training
begin with long duration and low intensity, gradually increase intensity and to a lesser extent duration
movement analysis
body and limb movement patterns and muscular involvement
during puberty changes occur related to
body composition and the performance of physical skills
Free weight activities between 1-10 RM loads optimize the stimulus for enhancing
bone mineral density.
increases in neural drive, which are indicative of an increase in the rate at which action potentials occur, are related to increases in
both muscular force production and the rate of force production
The heart receives electrical signals from __________________ nerves. sympathetic parasympathetic both sympathetic and parasympathetic
both sympathetic and parasympathetic
fracitonalization
breaks the task into subcomponents that happen simultaneously
segmentation
breaks the task into subcomponents that have clear breaks between each segment
The increased lactate threshold indicates a greater capacity to
buffer H+ ions from ATP hydrolysis, thus reducing the fatiguing effects of H+ ion accumulation.
army push up test
can rest at top, as many as possible in 2 minutes
"Essential" amino acids __________.
cannot be produced by the body and must be consumed via dietary sources.
high-intensity aerobic exercise increaseds
cardiovascular and respiratory function and allows for improved oxygen delivery to the working muscles
Cortisol is best known as the _________ hormone.
catabolic stress
Which class of hormones acutely stimulates central motor responses, peripheral vascular dilation, upregulated enzyme systems, and increased calcium release in muscles? What is the resulting contribution to strength/power output? growth hormones, decrease catecholamines, increase steroids, increase
catecholamines, increase
potentiation
change in the force: velocity characteristics of the muscle's contractile components caused by stretch
what is the difference between biological age and chronological age
chronological age refers to age by years while biological age refers to developmental age
Sympathetic stimulation yields a
chronotropic response (increased HR) during exercise or stress
When the thumb is wrapped around the bar it is called a
closed grip
An athlete uses a ________________________ grip when completing a hex/trap bar deadlift.
closed, neutral
systematic desensitization
combines mental and physical techniques that allow the athlete to replace a fear response with a relaxation response
what are the three grip widths
common, wide, and narrow
program design considerations for children
consider quality of instruction and rate of progression, focus on skill improvement, personal successes, and having fun
Why do seniors have a higher risk of falling?
decrease in muscular strength and power, decreased reaction time, and impaired balance and postural stability
After training, a cyclist notices a(n) ____________ in heart rate when riding at 50% of maximal power output. This change is most likely due to a(n) ______________ in stroke volume as an adaptation to the training program.
decrease, increase
When resting hormone levels are chronically elevated, __________ affinity with receptors can occur, thus __________ the sensitivity of the body to that particular hormone.
decreased, decreasing
When an athlete switches from a barbell front squat to a low-bar barbell back squat, the relative torque for the knee joint____________.
decreases
Aerobic processes
depend on oxygen; the krebs cycle, electron transport chain, and the remainder of the oxidative system are aerobic mechanisms that occur in the mitochondria of muscles cells and require oxygen as the terminal electron acceptor
Under proper supervison and with an appropriate program, prepubescent and adolescent children may perform plyometric exercises. Which exercises are contraindicated for this population?
depth jumps and high-intensity lower body plyometrics
Which of the following relaxation techniques is a precursor for other relaxation techniques, and relies on the stimulation of the parasympathetic nervous system through feedback mechanisms of the cardiac and respiratory control centers in the brain stem? diaphragmatic breathing autogenic training systematic desensitization
diaphragmatic breathing
individual zones of optimal functioning theory
different people perform best with very different levels of arousal
Proper sprinting technique requires ground contact _______________ the athlete's center of gravity.
directly beneath
Two individuals of the same body mass are lifting weights. Assuming all other factors to be equal, the person with tendons inserted on the bone _______________ the joint center should be able to lift _______________ weight.
distal, heavier
Anaerobic processes
do not require the presence of oxygen; the phosphagen and glycolytic systems are anaerobic mechanisms that occur in the sarcoplasm of a muscle cell
interval training
emphasizes bioenergetic adaptations for a more efficient energy transfer within the metabolic pathways by using predetermined intervals of exercise and rest periods
structural exercises (subcategory of core)
emphasizes loading the spine directly or indirectly
a stable body position
enables the athlete to maintain proper body alignment during an exercise, which in turn places an appropriate stress on muscles an jointes
pyruvate is the
end result of glycolysis
The female athlete triad is the interrelationship between what three primary factors?
energy availability, menstrual function, bone mineral density
for a test to be valid, it must emulate the ______________________ and important ____________ of the sport for which ability is being tested
energy requirements, movements
Exergonic reactions
energy-releasing reactions that are generally catabolic
the primary goal of agility performance is threefold:
enhanced perceptual-cognitive ability in various situations and tactical scenarios, effective and rapid breaking of one's momentum, and rapid reacceleration toward the new direction of travel
some adaptations of long and slow aerobic training include
enhancing the body's ability to clear lactate, and causes an eventual shift of type IIx fibers to Type I fibers
Where is growth cartilage in children located?
epiphyseal plate, joint surface, and apophyseal insertions
During endurance running, there should be a natural ______________ of the ankle from the beginning of the stance phase to the end.
eversion
the primary method of developing speed and agility is the
execution of sound movement technique in a specific task
aerobic interval training
exercise at an intensity close to VO2 max for intervals of 3 to 5 minutes, the work to rest ratio should be 1:1
the duration of a training session is often influenced by the
exercise inensity
the frequency of training sessions will depend on the interaction of
exercise intensity and duration, the training status of the athlete, and the specific sport season
An athlete completing a barbell bent-over row should ____________ as they pull the bar towards the lower chest or upper abdomen.
exhale
in regards to breathing, encourage athletes to
exhale through the sticking point and inhale during the less stressful phase of the repetition
when selecting tests, consider the athletes:
experience and training status
Seniors are at a higher risk of
falling
T/F There is no link between joint mobility and joint health. Movement is better than immobilization for optimal cartilage health.
false
T/F Women tend to be heavier in total body weight than men
false
T/F drills for a given body area should be performed two days in succession
false
T/F you should always assume the athlete will perform an exercise correctly
false
T/F you should perform heavy lifting and plyometric training on the same day
false
T/F you should spot power exercises
false
T/F HIGH temperatures and LOW humidity can impair performance, pose health risks and lower the validity of aerobic endurance tests
false, HIGH temperatures and HIGH humidity can impair performance, pose health risks and lower the validity of aerobic endurance tests
T/F All substrates get converted to fats to enter the Krebs cycle, but protein and fat utilization require oxygen to facilitate the conversion.
false, carbohydrates not fats
T/F under-striding requires more braking forces and can put the hamstring in a disadvantaged/elongated position.
false, overstriding
Factors that contribute to the development of muscular strength in children/adolescents:
fat-free mass, testosterone concentrations, nervous system development, and the differentiation of fast-twitch and slow-twitch muscle fibers
seated or supine exercises should be performed with the
five point body contact position
examples of non-fatiguing tests
flexibility (sit and reach, overhead squat) body composition (skinfold) anthropometry (girth, height, weight) balance and stability (BESS, SEBT)
preseason training
focus on increasing intensity, maintaining or reducing duration, and incorporating all types of training
poststeason training
focus on recovering from the competitive season while maintaining sufficient fitness
positive reinforcement aids
focus on task-related cues
diaphragmatic breathing
focuses thought on breathing and clears the mind and therefore increases concentration
in order to execute movement techniques, athletes must skillfully apply
force
Valsalva maneuver
forcible exhalation against a closed glottis, resulting in increased intrathoracic pressure
the ___________________ and _________________ of the feedback have different influences on performance and learning.
frequency and timing
A seated dumbbell military press occurs primarily in which plane of motion?
frontal
If a decline in performance is overcome within a few days or weeks of planned recovery, the athlete is experiencing __________________.
functional overreaching
For subsequent training <24 hrs later, _____________ replenishment is the first priority, especially for metabolic demands (as opposed to strength-based demands)
glycogen
long, slow distance aerobic training is when the distance is __________ than the race and encompasses intensities of ______ of VO2 max
greater, 70%
1RM
greatest amount of weight that can be lifted with proper technique for only one repetition
Which hormone supports hypertrophy? Which stage of development does this hormone become more readily available?
growth hormone, adolescence
An athlete with weak abdominal musculature and tight hip flexors is likely to experience anterior pelvic tilt, which can lead to...
hamstring injury or pain.
random practice
has an athlete perform multiple skills in random order during a given practice session
repetitive part training
has an athlete practice only the first part in isolation; then each subsequent part is added until the whole task is reintegrated
progressive part training
has an athlete practice two parts in isolation before practicing them together. A third component can then be practiced and all three parts can be done together
observational learning
has an athlete watch prerecorded videos or live demonstrations
pure-part training
has the athlete practice each subcomponent of a skill multiple times independently
the five point body contact position provides stability during supine or seated exercises
head is placed firmly on bench or back pad shoulder/upper back are placed firmly and evenly on bench/back pad butt is placed evenly on the bench/seat right/left feet are placed flat on floor
potential benefits of resistance training in children include:
health and fitness benefits developing healthy habits and patterns to carry later in life such as staying active developing stronger bones more movement reduces the risk of diabetes and improves cardiovascular health
what is the most frequently used method for prescribing exercise intenisty?
heart rate
static stretching
held at mild discomfort for 15 to 30 seconds
Glycolysis is stimulated by
high concentrations of ADP and ammonia (increases) and a slight decrease in pH and AMP
What could lead to the female athlete triad?
high training volumes or intensities with inadequate dietary intake
volume assignments for hypertrophy training
higher training volumes and performing three or more exercises per muscle group
PNF stretching (Proprioceptive Neuromuscular Facilitation)
hold-relax passive prestretch (10 seconds) isometric hold (6 seconds) passive stretch (30 seconds)
absolute strength
how much weight you can overcome
overtraining phase of GAS
if stressors are too high, performance can be further suppressed and overtraining syndrome can result
early myelination development leads to
improved coordination and response to stimuli
explicit instructions
include prescriptive information that gives the athlete the "rules" for effectively executing the given task
variable practice
includes variations of the same skill within a single practice session
specific warm up
incorporates movements similar to the movements of the athlete's sport
The theoretical foundation of assisted sprint training is to ______________ stride frequency to promote neurological adaptations from overspeed training.
increase, The possible negative side effect is maximizing the stride rate at the expense of propulsive force due to reduced ground contact times during the stance phase.
elastic energy in the musculotendinous components is ___________ with a rapid stretch and then stored
increased
post practice stretching facilitates ROM improvements because of
increased muscle temperature
in children, muscle mass steadily _______________ throughout developing years
increases
negative reinforcement
increases the probability of occurrence of a given operant by removing an act, object, or event that is typically aversive
overhead exercises and those with the bar on the back or front of shoulders should be performed
inside of a power rack with the cross bars in place at the appropriate height
discovery
instructs the athlete on the overarching goal of the task, and the athlete receives no instruction
adaptations in the body are specific to the __________ of the training sessions
intensity
maintaining _______ is the key to taper
intensity
the combination of ______________ and _____________ influences blood glucose, which is supplied by glycogen
intensity and duration
The magnitude of the contribution of each energy system to overall work performance is primarily dependent on the _______________ and secondarily on the ______________.
intensity of the activity; duration
The extent to which each of the three energy systems contributes to ATP production depends primarily on the _______________ of the muscular activity and secondarily on the _______________.
intensity, duration
long-term goals and short-term goals are codependent or interdependent
interdependent
SSC actions employ two phenomena:
intrinsic muscle-tendon behavior and force and length reflex feedback to the nervous system
There is a(n) ________________ relationship between a given energy system's maximum rate of ATP production and the total amount of ATP capable of producing over time.
inverse
assistance exercises (aka accessory)
involves only one primary joint, considered to be less important to improving performance
Neurophysical Model of Plyometric Exercise
involves potentiation of the concentric muscle action by use of the stretch reflex
hexagon agility test
involves quickly jumping in and out of a hexagon shape
compound set
involves sequentially performing two different exercises for the same muscle group
superset
involves two sequentially performed exercises that stress two opposing muscles or muscle areas
If an athlete complains of feeling cold often, a decreased exercise capacity, and muscle weakness, which mineral is most likely deficient in this athlete's diet?
iron
knowledge of performance
is a form of augmented feedback that provides the athlete with information about his or her movement pattern
knowledge of results
is a form of augmented feedback that provides the athlete with information about the execution of the task goal
trait anxiety
is a personality characteristic, which represents a latent disposition to perceive situations as threatening.
augmented feedback
is provided by an observer such as a coach, video, or laboratory equipment.
intrinsic feedback
is provided by athletes from their senses, such as the sensory information from missing a box during a squat box jump.
During the downward phase of a barbell back squat, which type of muscular contraction best describes the role of the hamstrings? concentric prime mover eccentric prime mover isometric stabilizer
isometric stabilizer
An athlete using PNF stretching to relax the adductor muscle group should complete a(n) ______________ contraction to activate the ________________, causing autogenic inhibition.
isometric, golgi tendon organs
punishment strategies should be used sparingly becayse
it increases the likelihood that the athlete will focus on what they are doing incorrectly
What are contributing factors to an ACL injury?
joint laxity, ligament size, and neuromuscular deficiency leading to abnormal biomechanics
factors affecting flexibility
joint structure, age and sex, muscle and connective tissue, stretch tolerance, neural control, resistance training, muscle bulk, activity level
When using PNF to stretch an athlete's hamstring, the hands of the person assisting should be placed in such a way that helps the athlete avoid ________________.
knee flexion
with plyometrics, proper ___________________ _____________________ is essential to preventing injury and improving performance in lower body plyometrics
landing techniques
feedback can be used to facilitate both ________ and __________.
learning and performance
Plyometric training for masters athletes should include _________ volume than a standard training program
less (fewer foot contacts)
rest period for muscular endurance
less than or equal to 30 seconds
types of taper
linear, step, exponential (fast and slow decay)
as the athlete adapts to the training stimulus
loads must be increased so that improvements will continue over time
________________ goals provide a sense of meaningfulness for pursuing ________________ goals
long-term goals, short-term goals
If everything else is held constant (including the total weight of the body segment being adjusted), which pitcher will throw faster?
longer arm
Foods with a ________glycemic index are preferred for optimal health because they moderate the spike in blood glucose after eating, which can help prevent metabolic disorders such as diabetes.
low
the heavier the load, the _________ number of repetitions can be performed
lower
in regards to balance, an athlete beginning an advanced plyometric program must
maintain a single leg half squat for 30 seconds without falling
volume assignments for muscular endurance
many repetitions (12 or more) per set, lighter loads, and fewer sets
12 minute aerobic capacity test
marking every 100 meters so as to record final distance after 12 minutes is completed
an improvement in exercise economy can enhance
maximal aerobic power and lactate threshold
aerobic capacity
maximum rate at which an athlete can produce energy through oxidation of energy resources (carbs, fats, and proteins)
general warm up
may consist of 5 minutes of slow aerobic activity such as jogging, skipping, or cycling
Increased diameter and strength of bone tissue comes from the activity of osteoblasts subsequent to _______________ loading. mechanical physiological metabolic
mechanical
acutely, the SSC actions tend to increase
mechanical efficiency and impulse via elastic energy recovery
metabolic rate is closely related to
mechanical power production
mechanical work
mechanical work = force x displacement how much weight is on the bar and how fast does it move?
During higher-intensity exercises, athletes often experience peripheral fatigue. Which of the following is believed to be the reason for this type of fatigue? lactic acid accumulation metabolic acidosis increase in muscle pH
metabolic acidosis
stretches should be held at a position of _________ ____________ for _______ seconds
mild discomfort, 15-30 seconds
tertiary methods of developing speed and agility include
mobility, strength, and speed-endurance
use _____________ loads for hypertrophy
moderate
load
most simplistically refers to the amount of weight assigned to an exercise set; often characterized as the most critical aspect of a resistance training program
RM
most weight lifted for a specified number of repetitions
A coach informs his athletes that at the beginning of the competitive season he will be testing the back squat 1RM on all athletes and he hopes to see at least a 5% improvement for each team member. Shelby is excited by this new goal and the chance to evaluate her abilities. She likely is experiencing what type of motivation? motive to achieve success motive to avoid failure extrinsic motivation
motive to achieve success
speed
movement distance per unit time, typically quantified as the time taken to cover a fixed distance over 200 yards
Which of the following is the most important indicator of relative strength performance? muscle cross-sectional area sex genetics
muscle cross-sectional area
increasing intensity may also benefit the skeletal muscular adaptations by affecting
muscle fiber recruitment
post practice stretching may also decrease
muscle soreness
Seniors who participate in progressive resistance training programs show significant improvements in
muscular strength and power, muscle mass, bone mineral density, and functional capabilities
what are the resistance training program design variables
needs analysis, exercise selection, training frequency, exercise order, training load and repetitions, volume, rest periods
Due to a team's lack of focus and preparation, a coach cancels a highly anticipated intra-squad scrimmage. This is an example of which of the following?
negative punishment
motor unit
nerve with several muscle fibers it innervates, recruiting more muscle unit development correlates to more muscles being stimulated and becoming stronger
as sprinting requires an athlete to move at high speeds, strength and conditioning professionals should emphasize the prescription of exercises that have been shown to increase
neural drive while overloading musculature of the hip and knee regions involved in the SSC
What is primarily responsible for the significant improvements in strength with resistance training in children?
neurological factors
During aerobic intervals, an athlete should maintain a _______________ cervical spine.
neutral
1RM testing may not be the best way to assess which group of individuals?
new athletes as novice lifters tend to have technique breakdown as the load increases.
supercompensation phase of GAS
new level of performance capacity that occurs in response to the adaptive response found in step 2
ACSM standard push up test
no rest periods allowed, how many can be completed without stopping
detraining
occurs when the athlete reduces the training duration or intensity or stops training altogether due to a break in the training program, injury, or illness
when the thumb is not wrapped around the bar it is called an
open grip
training frequency is influenced by the overall amount of physical stress, consider the effects of:
other aerobic or anaerobic training, sport skill practice, physically demanding occupations
progression of aerobic training intensity should be monitored to prevent
overtraining
Which of the following describes the portion of the total energy cost of exercise that must be supplied through anaerobic mechanisms due to the slow response of the aerobic system to the initial increase in the demand for energy? oxygen deficit recovery O2 EPOC
oxygen deficit
self efficacy influences
people's choice of activity, their level of effort in that activity, and how much persistence they will have in the face of challenging obstacles
agility performance requires the use of
perceptual-cognitive ability in combination with the ability to decelerate and to reaccelerate in an intended direction
warm up should consist of
period of aerobic exercise, followed by stretching, and ending with a period of activity similar to the upcoming activity
Fatigue during exercise appears to be at least partially related to the decrease in _______________
phosphagens
The SSC combines mechanical and neurophysical mechanisms and is the basis of __________________ exercise
plyometric
For a high school American football team, if any player squats two times his body weight, his name is placed on the wall. This is an example of...
positive reinforcement
eustress
positive stress
Even after adjusting based on fat-free mass, there tends to be a gap in _______________ when comparing men and women.
power
plyometric drills should not be thought of as cardiorespiratory conditioning exercises but as
power exercises
Because aerobic exercise may have a negative effect on ___ production, it is advisable to perform plyometric exercise ___ aerobic endurance training.
power, before
what is the correct exercise order
power, other core, then assistance exercises Power exercises such as the snatch, hang clean, power clean, and push jerk should be performed first in a training session, followed by other nonpower core exercises and then assistance exercises.
For endurance running (including treadmill running) the 3-5 minute cool-down is recommended to
prevent blood pooling and improve venous return.
inseason training
program should be designed around competition, with low-intensity and short-duration training just days before a race or game
guided discovery
provides the athlete with instructions about the overall movement goal and important prompts for task accomplishment without explicitly telling the athlete how to accomplish the task
fast glycolysis (anaerobic)
pyruvate is converted into lactate, which is faster but limited in duration
RAMP protocol
raise, activate, mobilize, potentiate
static flexibility
range of possible movement about a joint and its surrounding muscles during a passive movement
rate coding
rate at which the motor units are fired
When designing resistance training programs for women, what program considerations should be made?
rate of upper body strength development (women tend to have less upper body strength than men) ACL injury
the purpose of aerobic interval training is to make sure there is a greater amount of training time at higher intensities which allows us to
reach a higher intensity without having to worry about the duration
core exercises
recruit one or more large muscle areas, involves two or more primary joints, and receives priority because of their direct application to sport
relaxation techniques are designed to
reduce physiological arousal and increase task-related focus.
puberty
refers to a period of time in which secondary sex characteristics develop and a child is transformed into a young adult
What strategy should coaches generally use to assist athletes in focusing on what they do correctly? (reinforcement strategies or punishment strategies)
reinforcement strategies
Anaerobic or Maximum Muscular Power (High-Speed Strength)
related to the ability of muscle tissue to exert high force while contracting at a high speed
body composition
relative proportions by weight of fat and lean tissue
a test must be ________ to be ________
reliable, valid
The greatest stimulus for bone formation comes from
repetitive mechanical forces that exceed the minimal essential strain.
Endergonic reaction
require energy and include anabolic processes and the contraction of muscle
RROM
resistive range of motion
part practice
separates the skill into a series of subcomponents
out-of-the-rack exercises with heavy weights can result in
serious injury
common grip width
shoulder width
Assuming the appropriate stimulus, the approximate time-course for bone adaptation is approximately___________.
six months or longer
Which of the following athletes is most likely to have the highest concentration of myoglobin? 200 m sprinter basketball player soccer player
soccer player
the transfer of strength improvements to sprinting may require an emphasis on the ________________ of training
specificity
a secondary method of developing speed and agility includes
sprint resistance
in regards to balance, an athlete beginning plyometric training for the first time must
stand on one leg for 30 seconds without falling
star excursion balance test (SEBT)
standing on one leg, contralateral leg touches each point on "star"
Frank-Starling mechanism
states that the stroke volume of the left ventricle will increase as the left ventricular volume increases due to the myocyte stretch causing a more forceful systolic contraction.
During the braking phase of change of direction actions, the most effective transfer of forces comes with___________________.
stiff legs
speed tests
straight-line sprint test
maximum power and strength tests
strength (1RM bench press/pull, back squat) power ( 1RM power clean, standing long jump, vertical jump, static vertical jump, reactive vertical jump, margaria-kalamen test)
Due to cumulative fatigue and recovery factors, metabolic conditioning is likely to diminish the effectiveness of
strength and power training.
physiological analysis
strength, power, hypertrophy, and muscular endurance priorities
Sprinting is a series of coupled flight and support phases, also known as what?
strides
power exercises
structural exercises that are performed very quickly or explosively
initially, athletes should perform tasks at _______________ _____________ ______________ to establish proper mechanics and enhance the application of force rate development
submaximal learning techniques
15-30 seconds is recommended for static stretching because more aggressive stretching (i.e. 60-90 secs) has negative influences on
subsequent power production.
Sport-related movements primarily rely on the optimal function of _____________ joints.
synovial
tapering
systematic reduction of training duration and intensity combined with an increased emphasis on technique work and nutritional intervention
The vascular pressure occurring during left ventricular contraction is the ____________ blood pressure.
systolic
examples of agility test
t-test, hexagon test, pro agility test, 505 agility
training (long term athlete model)
teaching to play, having fun. then moving into a more formalized approach, learning movement patterns and proficiency. then moving into training to compete and training to win (high school, college, and elite athletes)
adverse effect of anabolic steroid use?
testicular atrophy/menstrual cycle irregularities acne aggression/hostility
After puberty, there is a significant increase in ______________ for boys but not girls, which supports strength gains in response to muscular hypertrophy.
testosterone
Serum levels of which of the following hormones will acutely increase as a result of performing a resistance training workout that involves large muscle group exercises with loads 85-95% of 1RM and 30- to 60-second rest periods in athletes with two or more years of resistance training experience? growth hormone testosterone thyroid hormone
testosterone
During puberty, increased ________________ production in boys resulting in a marked increase in muscle mass, whereas in girls, an increase in __________________ production causes increased body fat deposition, breast development, and a widening of the hips.
testosterone, estrogen
assessment of the athlete (physical testing and evaluation)
tests should relate to the athlete's sport, use the results of the movement analysis to select tests, after testing compare the results with normative or descriptive data to determine the athlete's strengths and weakness
autogenic training
the PMR cycle for each muscle group is replaced with an attentional state that focuses on the sense of warmth and heaviness for a particular limb or muscle
discriminant validity
the ability of a test to distinguish between two different constructs
agility
the ability to change direction or speed of the whole body in response to a sport specific stimulus
selective attention
the ability to inhibit awareness of some stimuli in order to process others
positive reinforcement
the act of increasing the probability of occurrence of a given behavior by following it with or presenting an action, object or event such as praise, decals or prizes and awards
interrater reliability
the amount of agreement in the observations of different raters who witness the same behavior
content validity
the assessment by experts that the testing covers all relevant subtopics or component abilities in appropriate proportions
dynamic flexibility
the available ROM during active movements and therefore requires voluntary muscular actions
self confidence
the belief that you can successfully perform a desired behavior
Hydrolysis
the breakdown of 1 ATP molecule to yield energy (because it requires 1 H2O)
Glycolosis
the breakdown of carbohydrates, either glycogen stored in the muscle or glucose delivered in the blood, to resynthesize ATP, still anaerobic, without the presence of oxygen (30 seconds to 2 minutes)
Catabolism
the breakdown of large molecules into smaller molecules, associated with the release of energy
impulse
the change in momentum resulting from a force, measures as the product of force and time
cognitive anxiety
the cognitive component of anxiety
imagery
the cognitive psychological skill in which the athlete uses all the senses to create a mental experience of an athletic performance, allows the athlete to get used to uncertain environments over longer periods of time despite minimal real-world competitive opportunity
test battery
the collection of tests used to comprehensively evaluate an athlete or client
stretch reflex
the contraction of a muscle in response to stretch of that muscle, occurs when muscle spindles are stimulates during a rapid stretching movement, should be avoided during stretching as it will limit motion
Sarcopenia
the degeneration of muscle inside the body, more fat deposits in and around the muscle. less force is being produced by less muscle.
validity
the degree to which a test or test item measures what it is supposed to measure
razte of force development
the development of maximal force in minimal time, typically used as an index of explosive strength
substrate-level phosphorylation
the direct resynthesis of ATP from ADP during a single reaction in the metabolic pathways
reversal theory
the effect of arousal and anxiety on performance depends on how they are interpreted
intensity
the effort to which a repetition is executed
repetition
the execution of a specific work-load assignment or movement technique
criterion-referenced validity
the extent to which test scores are associated with some other measure of the same ability
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
Bioenergetics
the flow of energy in a biological system; the conversion of macronutrients into biological forms of energy
mobility
the freedom of an athlete's limb to move through a desired range of motion
the length of the rest period between sets and exercises is highly depended on
the goal or training, the relative load lifted, and the athlete's training status
the more specific the mode of training is to the sport
the greater the improvement in performance
Damage to what may impair the growth and development of affected bone
the growth cartilage
altitude
the height above sea level ranging from >500m to >5500m
neutral grip
the knuckles point laterally—as in a handshake.
intrasubject variability
the lack of consistent performance by the person tested
exercise duration
the length of time of the training session
specific adaptation to imposed demands (SAID principle)
the more similar the training activity is to the actual sport movement, the greater the likelihood that there will be a positive transfer to that sport
Choosing exercises for a resistance training program requires knowing
the movement and muscular requirements of the sport, an athlete's exercise technique experience, equipment available, and the amount of training time avilable
agonist
the muscle or muscle group actively causing the movement
frequency
the number of training sessions performed in a given time period (day or week)
pronated grip
the palms are down and the knuckles are up; also called the overhand grip.
supinated grip
the palms are up and the knuckles are down; also known as the underhand grip.
self efficacy
the perception of one's ability to perform a given task in a specific situation
somatic anxiety
the physical reaction component of anxiety
positive punishment
the presentation of an act, object, or event following a behavior that could decrease the behavior's occurence
phosphorylation
the process of adding an inorganic phosphate to another molecule
evaluation
the process of analyzing test results for the purpose of making decisions
measurement
the process of collecting test data
attention
the processing of both environmental and internal cues that come to awareness
breaking impulse
the production of braking forces over a certain period of time
work to rest ratio
the relative density of exercise and relief intervals in a set, expressed as a ratio
negative punishment
the removal of something valued such as privileges or playing time
oxidative phosphorylation
the resynthesis of ATP in the electron transport chain
rate coding
the same motor unit has more impulses sent (faster stimulus, more force productions)
anthropometry
the scientific study of the measurements and proportions of the human body.
exercise order
the sequence of resistance exercises performed during one training session
change of direction
the skills and abilities needed to explosively change movement direction, velocities, or modes
antagonist
the sometimes passive muscle or muscle group located on the opposite side of the limb
exercise mode
the specific activity performed by the athlete
lactate threshold
the speed of movement or the percentage of VO2 max at which specific blood lactate concentration is observed or the point at which blood lactate concentration begins to increase above resting levels
Intrarater reliability
the stability of repeated measures by the same examiner
linear sprinting involves
the start, acceleration, and top speed
Anabolism
the synthesis of larger molecules from smaller molecules; can be accomplished using the energy from catabolic reactions
progressive overload
the systematic increase in training frequency, volume, and intensity in various combinations
rest period (interset rest)
the time dedicated to recovery between sets and exercises
relief or recovery (or rest) interval
the time period between repetitions and sets
Metabolism
the total of all the catabolic (exergonic) and anabolic (endergonic) reactions in a biological system
Which of the following joints is most likely the mobility limitation for an athlete who tends to let the dowel move in front of their center of gravity during an unloaded overhead squat assessment? ankle hip thoracic spine
thoracic spine
An MMA fighter throws a jab during competition. When breaking down the film of the fight, the coach decides to work to create more strength/power for this movement where the _____________ is the prime mover for a __________ class lever system.
triceps brachii, 1st
T/F "heavy day" loads are designed to be full RM
true
T/F Base-level strength supports the ability to effectively train for power. Power can then be applied to performance measures (running, jumping, cutting, etc.), which can ultimately be applied to specific sporting scenarios.
true
T/F Calorically dense foods will contain a greater proportion of fat, which typically comes from animal products, though there are some plant sources (i.e. coconut oil, avocado, etc.).
true
T/F Enzymes responsible for fat oxidation are increased after training, along with an increase in size and density of mitochondria
true
T/F If the range of high-intensity exercise duration for the Phosphagen system is 5-30 seconds, and the activity is on the high end of that range, the recovery time should also be on the high end of the recovery range.
true
T/F In the lab setting, positive and instructional self-talk methods appear to have the most influence on performance enhancement.
true
T/F Older adults are still able to produce a similar amount of relative strength gains as younger adults
true
T/F Plyometrics is a form of resistance training and thus must follow the principles of progressive overload
true
T/F Scale weight does not give body composition; does not take into account water weight loss or the difference between fat and muscle loss.
true
T/F Single joint exercises and machines should be limited because they do not offer as much skeletal support as multi-joint, free weight exercises.
true
T/F Skinfold is not accurate enough to effectively monitor body composition--especially short term. The athlete would have to lose more than the measurement error of the device, which may not be feasible or preferred for an athlete trying to just move down a weight class.
true
T/F There is an inverse relationship between the amount of ATP generated by a system and the amount of time it takes to generate the ATP.
true
T/F a sound program should include all variations of aerobic training into the athlete's weekly, monthly, and yearly schedule
true
T/F adult women tend to have more body fat and less muscle and bone than adult males
true
T/F age and sex may affect the athlete's experience, interest, and ability
true
T/F before puberty, there are essentially no differences in height, weight, and body size between boys and girls.
true
T/F one should combine lower body resistance training with upper body plyometrics and lower body plyometrics with upper body resistance training
true
T/F slow, controlled movements increase the likelihood that a full ROM can be reached
true
T/F the longer the exercise duration, the lower the exercise intensity
true
T/F the structure of the warmup influences potential improvements; such as, the warmup needs to be specific to the activity to be performed
true
T/F training volume is directly based on training goal
true
T/F warm up is an integral part of a training session
true
T/ F aerobic capacity is typically expresses as a volume of oxygen consumed per kilogram of body weight per minute and is also called aerobic power
true, ml/kg/min
when do peak strength gains occur in girls?
typically occurs after peak height velocity, more individual variation in relationship between strength and height and body weight
assessment of the athlete (primary resistance training goal)
typically to improve strength, power, hypertrophy, or muscular endurance concentrate on one training outcome per season
Which of the following is a primary marker for anaerobic overtraining? unexplained decrease in performance mood disturbances elevated RPE
unexplained decrease in performance
chronically, the SSC
upregulates muscle stiffness and enhances neuromuscular activation
alternated grip
uses one hand in a pronated grip and the other in a supinated grip
Connective tissue adapts best to ________________________.
variation and progressive overload.
some technical guidelines and coaching suggestions for agility
visual focus, body position during breaking and reacceleration, leg action, and arm action
there are several factors that are components of perceptual-cognitive ability:
visual scanning, anticipation, pattern recognition, knowledge of the situation, decision making time and accuracy, and reaction time
stretching should be preceded by a through __________ to allow for the increase in muscle temperature necessary for effective stretching
warm up
when should athletes employ arousal enhancement techniques
when executing simple skills or the ones they are well learned
slow glycolysis (aerobic)
when pyruvate is shuttled into the mitochondria to undergo the Kreb's cycle, the process is slower but can undergo a longer duration
series elastic component (SEC)
when stretched, stores elastic energy that increases the force produced
When do long bones stop growing?
when the epiphyseal plate becomes completely ossified
When should athletes employ arousal reduction techniques?
when they are learning a new skill or one that is complex
Olympic lifting platforms should have
wood flooring for the middle portion and rubber for the outer portion
the time between sets is determined by a proper __________ to ___________ ratio and is specific to the volume and type of drill being performed
work to rest ratio
Aerobic endurance recovery (subsequent to training sessions of 90 minutes or more) should have a post-exercise carb intake of ht.
~1.5 g/kg body weig
target heart rate (THR)
(HRR x exercise intensity) + RHR
EPOC
(excess post-exercise oxygen consumption) oxygen uptake above resting values used to restore the body to pre exercise condition aka: post-exercise oxygen uptake, oxygen uptake, oxygen debt, or recovery O2
contractile component (CC)
(i.e., actin, myosin, and cross-bridges) is the primary source of muscle force during concentric muscle action
Parallel Elastic Component (PEC)
(i.e., epimysium, perimysium, endomysium, and sarcolemma) exerts a passive force with unstimulated muscle stretch.
multiple versus single sets
- Single-set training may be appropriate for untrained individuals or during the first several months of training, but many studies indicate that higher volumes are necessary to promote further gains in strength, especially for intermediate and advanced resistance-trained athletes.
Youth Resistance Training Guidelines
- static stretching exercises should be performed after resistance training. - carefully monitor each child's tolerance to the exercise stress. - begin with light loads - increase the resistance gradually (e.g., 5% to 10% os strength improves) - depending on needs and goals, one to three sets of 6 to 15 reps on a variety of exercises can be performed. - advanced multipoint exercises may be incorporated into the program if appropriate loads are used and the focus remains on proper from. - 2 or 3 nonconsecutive training sessions per week are recommended - adult spotters should be nearby to actively assist the child. - the resistance training program should be systematically carried throughout the year
Yo-Yo Intermittent Recovery Test
-A 20 m test course with markers 2 m apart at each end of the course and 5 m distance behind start line -At the signal, athletes run forward to the turning line -At second signal, athletes arrive at the turning line and then run back to the starting line -Athletes jog toward the 5 m mark after the start line and return to start line to wait for next sound -Test is terminated when athlete cannot maintain required pace for two trials
exercises to promote recovery
-Do not involve high muscular stress or high stress on the nervous system -Promote movement and restoration
Mechanical Model of Plyometric Exercise
-Elastic energy in the musculotendinous components is increased with a rapid stretch and then stored -If a concentric muscle action follows immediately, the stored energy is released, increasing the total force production
positive effects of warm up on performance
-Faster muscle contraction and relaxation of both agonist and antagonist muscles -Improvements in the rate of force development and reaction time -Improvements in muscle strength and power -Lowered viscous resistance in muscles -Increased blood flow to active muscles -Enhanced metabolic reactions -Increased psychological preparedness for performance
proper plyometric landing position
-The shoulders are in line with the knees, which helps to place the center of gravity over the body's base of support. -The knees are over the toes; excessive inward (valgus) movement increases the athlete's risk of lower extremity injury.
assessment of the athlete (training status)
-Type of training program -Length of recent regular participation in previous training programs -Level of intensity involved in previous training programs -Degree of exercise technique experience
When should an athlete stretch?
-following practice and competition -as a separate session
Strength recommendations for older adults
1 set of 8-12 reps at 40-50% 1RM progress to 3 sets of 8-12 reps at 60-80% 1RM
Power recommendations for older adults
1-3 sets of 6-10 reps at 40-50% 1R<, with high repetition velocity
How can we reduce the risk of overuse injuries in youth?
1. before sport participation, young athletes should be evaluated by a sports medicine physician 2. parents should be educated about the benefits and risks of competitive sports 3. parents should understand the importance of preparatory conditioning 4. children and adolescents should be encouraged to participate in year-round physical activity 5. youth coaches should implement well-planned recovery strategies 6. the nutritional status of youth athletes should be monitored 7. youth sports coaches should participate in educational programs 8. boys and girls should be encouraged to participate in a variety of sports and activities
There are two primary mechanisms for resynthesizing ATP during metabolism:
1. substrate-level phosphorylation 2. oxidative phosphorylation
approximations relative to bodyweight, bench
1.0 x bodyweight
aerobic capacity tests
1.5 mile run, 12 minute run, yo-yo intermittent recovery test, maximal aerobic speed test
approximations relative to bodyweight, squat
1.5x bodyweight
there should be a _____ day accumulation period to altitude differences
10
frequency, intensity, or duration of an aerobic program should not increase by more than _____% each week
10%
resistance training general rule: Do not reduce speed by more than __________% Unless the sport requires contact with an opponent. Then, loads of _______% of body weight are acceptable to enhance the initial portion of the acceleration phase.
10-12%, 20-30%
Which of the following is the best example of an activity maximizing the capacity of the Phosphagen system? Shot put 100 m sprint Pitcher (baseball)
100 m sprint
recommended volume for plyometrics for intermediate (some experience)
100-120 reps
Cold water immersion should have athletes submerge for 5-10 minutes at temperatures of approximately__________.
10° C (50°F)
acclimatization may occur between `
12 and 14 days at moderate altitudes, but can take up to several months
A ceiling height of _________ feet is recommended to give plenty of clearance for all plyometric and olympic lifting activities
12-14
recommended volume for plyometrics for advanced (considerable experience)
120-140
Any static stretching completed during a separate mobility training session should be held for _____________ to the point of ________________.
15-30 sec, mild discomfort
boxes used for plyometric training should have landing surfaces of at least
18 to 24 inches
testing the 1RM
1RM testing requires adequate training status (intermediate or advanced) and experience with the exercises being tested. Choose core exercises for 1RM testing. Choose exercises that can accurately and consistently assess muscular strength and that allow the athlete to maintain correct body position throughout the testing.
Allow at least __ minutes of rest between testing attempts that are not close to the athlete's maximum
2
If an athlete completes a maximum sprint interval in 10 seconds as part of an interval training workout, which of the following is a recommended length of the rest period before the next sprint? 10 seconds 1 minute 2 minutes
2 minutes
recommended ____ flexibility sessions per week for a minimum of ___ weeks
2, 5
Fluid loss due to sweat (i.e. mild dehydration) of more than _____________ body weight can elevate core body temperature and influence aerobic endurance performance.
2-3%
rest period for power
2-5 minutes
rest period for strength1
2-5 minutes
Relative load increases of ______% to ________% can be used in place of the absolute values
2.5% to 10%
In terms of absolute strength, women generally have ____ the strength of men
2/3
Mirrors placed on the wall should be placed at least ____ inches off the floor
20
pace/tempo aerobic training
20 to 30 minutes of continuous training at lactate threshold
pro agility test
20 yard shuttle, 10 yd, 20 yd, 10 yd
On average, peak strength is usually attained by age ____ in untrained women and between the ages of ____ and ____ in untrained men
20, 20-30
athletes who weigh more than_______ pounds may be at an increased risk for injury when performing plyometric exercises
220 pounds
age predicted maximal heart rate (APMHR)
220-age
gross ATP for oxidative phosphorylation
24-28
For cycling on a stationary bike, there should be approximately a __________ degree bend at the knee at the bottom of the pedal stroke to ensure the proper seat height.
25-30
allow at least __ minutes of rest between testing attempts that are close to the athlete's maximum
3
what is the recommended recovery time between plyometric sessions for masters athletes?
3 or 4 days
what may the celling height need to be to perform most standing, box, and depth jump plyometric exercises?
3 to 4 m
a frequency of _________________ is recommended for many athletes to allow sufficient recovery between sessions (resistance training sessions)
3 workouts per week
ATP resynthesis requires _________ minutes, with complete CP resynthesis within 8 minutes. For a maximal effort, 30-sec bout of activity
3-5 minutes
Complete resynthesis of ATP appears to occur within _____ minutes and complete creatine phosphate resynthesis can occur within ___ minutes
3-5 minutes, 8 minutes
one MET is equal to
3.5 mg/kgmin of oxygen consumption
After age ___, there is a decrease in the cross-sectional areas of individual muscles, along with a decrease in muscle density and an increase in intramuscular fat
30
rest period for hypertrophy
30 seconds to 1.5 minutes
most bounding drills require about how many yards of straightaway?
30 yards, though some may require 100 yards
strength gains of roughly ______ to _____ are typically observed in untrained preadolescent children following short-term (8-20 weeks) resistance programs
30-40%
During a short-term (8-20 week) strength training program, increases in strength of _____________ can be expected for preadolescent children compared to age-matched controls; these strength gains are most likely due to ___________________.
30-40%; neurological factors
fatiguing anaerobic capacity tests
300 yard shuttle, 5 minute rest intervals in between sets, average of two of the two trials is recorded
What is the oxygen cost (i.e. VO2) of a 70 kg athlete exercising with a heart rate of 150 bpm, a stroke volume of 110 mL, and an a-VO2diff of 15 mL/dL? 4 mL/kg/min 35 mL/kg/min 17 mL/kg/min
35 mL/kg/min
The minimum distance recommended to create a safe walkway when spacing out equipment is
36 inches
Which of the following protocols is most likely to elicit the greatest increase in serum growth hormone concentrations? 3x15@50% 1RM, 3 min rest 3x5 RM, 1 min rest 3x10 RM, 1 min rest
3x10 RM, 1 min rest
gross number of ATP for substrate-level phosphorylation
4
vertical jump height improves as soon as ___ weeks after the start of a plyometric training program
4
recommended to have _____ to ______ hours between plyometric sessions
48-72
Which of the following squat protocols is the best selection to enhance tendon stiffness in a collegiate 100 m sprinter? 2x20@20% 1RM 3x15@60% 1RM 4x6@85% 1RM
4x6@85% 1RM
a plyometric program for masters age should include no more than __ low to moderate intensity exercises
5
allow at least __ minutes of rest between testing attempts between testing batteries
5
An athlete completing half-mile, aerobic intervals in 3.5 minutes per repetition is recommended to rest ________ between reps. 1 minute 3 minutes 5 minutes
5 minutes
stretching should be performed within _____ to _____ minutes of practice
5 to 10
During the onset of exercise, there is an increase in stroke volume up until approximately __________________of VO2max, after which, the remainder of increases in cardiac output come from increases in heart rate. 50-60% 60-70% 75-85%
50-60%
percentage of submaximal lactate threshold during VO2 max in untrained individuals
50-60%
lactate threshold begins at
50-60% of maximal oxygen uptake in untrained individuals 70-80% in aerobically trained athletes
To gain weight, add ____ kcal to the estimated caloric needs
500 kcal
A strength and conditioning coach is trying to equate the workload for all athletes. One athlete has 1 m of bar displacement and a teammate has 0.5 m and exerts 1,000 N of force. How much force is required for the first athlete to equal the amount of work being done by the second athlete if everything else is held constant?
500N
Mirrors should be at least ___ inches away from any equipment
6
female athletes are up to ___ time more likely to incur an ACL injury than male athletes
6
most plyometric programs last around __ to __ weeks
6 to 10 week
boxes used for plyometric training should range in height from
6 to 42 inches
As relative intensities of exercise above _______ of maximal oxygen uptake, muscle glycogen becomes and increasingly important energy substrate.
60%
approximations relative to bodyweight, Clean
60-70% of 1RM squat
percentage of submaximal lactate threshold during VO2 max in trained individuals
70-80%
The recommended range of optimal temperatures in a strength and conditioning facility is
72-78F
Likely due to the differences (on average) in heart size, blood volume, hemoglobin values, and body fat, females tend to have VO2max values approximately _____________ of those measured in age-matched males.
73-85%
Research shows an increased incidence of injury for youth athletes getting less than ____________ hours of sleep a night.
8
An athlete training for maximum strength completes a set of 5 with no reps in reserve (i.e. 5 RM). The set takes 30 seconds to complete at maximum effort. Assuming a 50-70% decline in Creatine Phosphate stores, what is an appropriate rest period to optimize recovery for the next 5 RM set? 1 min 3 minutes 8 minutes
8 minutes
The circulation rate for strength and conditioning facility ought to include an air exchange rate of _______ times/hour to prevent odors caused by stagnant air
8-12
temperature and humidity should not exceed _______ degrees and ______% humidity when performing tests
80 degrees, 50% humidity
recommended volume for plyometrics for beginners (no experience)
80-100 reps
If a team wants to play music during a workout, the loudest volume they should be allowed to crank the stereo up to is ____ decibels
90
Which of the following training runs is most likely to significantly deplete glycogen stores? 90 minutes @ 65% VO2max 40 min @ 80% VO2max 60 min @ 50% VO2max
90 minutes @ 65% VO2max
female athlete triad
A condition consisting of three interrelated disorders: abnormal eating patterns (and excessive exercising) followed by lack of menstrual periods (amenorrhea) and decreased bone density (premature osteoporosis)
2-for-2 rule
A conservative method that can be used to increase an athlete's training loads; if the athlete can perform two or more repetitions over his or her assigned repetition goal in the last set in two consecutive workouts for a given exercise, weight should be added to that exercise for the next training session.
Which of the following athletes is most likely to use an arousal reduction technique, such as diaphragmatic breathing? A middle school basketball player getting extra layup reps after practice A high-school volleyball player learning to power clean A collegiate pitcher, warming up with teammates before practice
A high-school volleyball player learning to power clean
spring-mass model
A mathematical model that depicts sprinting as a type of human locomotion in which the displacement of a body mass is the aftereffect from energy produced and is delivered through the collective coiling and extension of spring-like actions within muscle architecture
Which of the following is the most accurate statement regarding the blood and nutrient supply of cartilage? Cartilage has no blood supply and gets all nutrients from the surrounding bone tissue. A significant portion of nutrients diffuse from synovial fluid due to pressure differences during joint movements. Cartilage has rich capillary beds with ample blood supply and nutrient delivery.
A significant portion of nutrients diffuse from synovial fluid due to pressure differences during joint movements.
posttest
A test administered after the training period to determine the success of the training program in achieving the training objectives
midtest
A test administered one or more times during the training period to assess progress and modify the program as needed to maximize benefit
field test
A test used to assess ability that is performed away from the laboratory and does not require extensive training or expensive equipment
drive theory
A theory that as an individual's arousal or state anxiety increases, so too does performance
dynamic stretching
A type of functionally based stretching exercise that uses sport-specific movements to prepare the body for activity, carry out 5-10 reps
Eccentric control is an important part of preventing injury--specifically
ACL for younger females.
local muscular endurance
Ability of certain muscles or muscle groups to perform repeated contractions against a submaximal resistance
___________ increases in Cortisol levels may be a part of the larger remodeling process in muscle tissue based on the removal of damaged proteins during the remodeling process.
Acute
When using a resistance training machine, which of the following is the most important factor to consider? Adjusting seat height to fit the dimensions of each athlete. Do not exceed an intensity of 10RM. Avoid lifting in machines without a spotter.
Adjusting seat height to fit the dimensions of each athlete.
Percentage of Maximal Heart Rate Method
Age-predicted maximum heart rate (APMHR) = 220 − age Target heart rate (THR) = (APMHR × exercise intensity) Do this calculation twice to determine the target heart rate range (THRR).
Drills or tests that require the athlete to move rapidly in response to a stimulus such as a whistle, arrow, or opponent are best for measuring
Agility
relative strength
Amount of force that one can exert in relation to one's body weight or per unit of muscle cross section. (dependent on gender and height and weight, etc)
stimulus-fatigue-recovery-adaptation theory
An extension of the GAS suggesting that training stimuli produce a general response. The greater the overall magnitude of a workload, the more fatigue accumulates and the longer the delay before complete recovery so that adaptation can occur.
After an interval training program, an athlete is measured with a higher level of the skeletal muscle enzyme phosphofructokinase. Which energy system was targeted during this program, based on the measured adaptation? Anerobic glycolysis Oxidative Phosphagen
Anerobic glycolysis
"push" and "pull" exercises
Another method of improving recovery and recruitment between exercises is to alternate pushing exercises (bench press, shoulder press, and triceps extension) with pulling exercises (lat pulldown, bent-over row, biceps curl).
Saturated fats can be made by the body for the basic physiological and structural functions they serve. Excessive dietary saturated fat intake (>10% of calories) is associated with increased serum cholesterol levels, which is most closely related to which of the following health conditions? Atherosclerosis/cardiovascular disease Pulmonary embolism Type II Diabetes
Atherosclerosis/cardiovascular disease
505 agility test
Athlete sprints 10 m to first set of timing lights and sprints further 5 m to turning line where athlete turns and accelerates off line Can slow down after passing timing lights for second time Best of two trials recorded to hearts 0.1 sec
Which of the following vitamins is most likely to be deficient in vegetarian--and even more so in vegan--athletes without proper nutrient planning? Vitamin C B12 (Cobalamin) Vitamin K
B12 (Cobalamin)
A swimmer begins a resistance training program to enhance bone mineral density. Which of the following protocols is the optimal stimulus for the core lifts? Barbell back squat 5x5 RM Smith machine squat 3x10 RM Leg press 2x12
Barbell back squat 5x5 RM
Which of the following athletes is likely to have the highest bone mineral density? 50 km cyclist Basketball player 400 m swimmer
Basketball player
The most important aspect of squat technique is _____________________.
Be sure the bar path remains aligned with midfoot/center of gravity.
Progressive Muscle Relaxation (PMR)
By going through a series of alternate muscular tensing and relaxing phases, the athlete learns to become aware of somatic tension and thereby to control it.
Of the three main macronutrients, which can be metabolized for energy without the direct involvement of oxygen?
Carbohydrates
What is the fuel source for anaerobic metabolism?
Carbohydrates
Cardiac Output = Heart Rate x Stroke Volume
Cardiac Output = Heart Rate x Stroke Volume
Sarcopenia influences the functional performance of muscles in older adults, especially if they are inactive. There is a disparate reduction between strength and power--which of the following exercises is the most likely to have the greatest drop-off in performance with age? Squat Clean Bench press
Clean
High volume, large muscle group, and short rest period workouts completed with high frequency can lead to an inadequate recovery of the system and, ultimately, overtraining. Which hormone, when chronically elevated, is a marker of overtraining?
Cortisol
______________ _______________ can decrease markedly (50-70%) during the first "stage" or 5-30 seconds of high-intensity exercise and can be almost eliminated as a result of very intense exercise to exhaustion.
Creatine phosphate
objectives of pace/tempo training
Develop a sense of race pace and enhance the body's ability to sustain exercise at that pace and improve running economy and increase lactate threshold
Which of the following is the probable outcome of an athlete consuming alcohol after a resistance training session? Up-regulated glycogen replenishment Up-regulation of muscle protein synthesis Down-regulation of muscle protein synthesis
Down-regulation of muscle protein synthesis
Raise (RAMP)
Elevate body temperature, heart rate, respiration rate, blood flow, and joint fluid viscosity via low-intensity activities that simulate the movement patterns of the upcoming activity (general warm up)
Fitness-fatigue paradigm
Every training bout creates both fitness and fatigue, which summate to create preparedness. High training loads result in both elevated fatigue and fitness levels. Low training loads result in minimal fitness or fatigue. Fatigue dissipates faster than fitness and therefore allows for elevated preparedness with use of appropriate training strategies.
T/F Lactate is the cause of fatigue
False
Which of the following metabolic processes generates the greatest total number of ATP molecules? Fat oxidation Krebs cycle Anaerobic glycolysis
Fat oxidation
description of the starting position for a power clean
Feet flat on the floor, ankles dorsiflexed, bar ~1 inch from shins, shoulders over or slightly in front of the bar.
Based on the pulsatile nature of this hormone (with the highest peaks being nocturnal), combined with its influence on muscle protein synthesis, which hormone is influenced the most by the sleep habits of athletes and can influence recovery from resistance exercise?
Growth Hormone
Which of the following hormones is a pulsatile hormone that has peak values during sleep and is essential for recovery from training, especially related to its positive effects on muscle protein synthesis? Testosterone Growth hormone Cortisol
Growth hormone
Parasympathetic stimulation slows
HR at rest and is a training adaptation to aerobic exercise.
Which of the following exercises is the best at recruiting the right external oblique using a functional trainer cable machine? Half kneeling (L leg forward), high to low chop from the right to the left side Half kneeling (L leg forward), high to low chop from the left to the right side Half kneeling (R leg forward), low to high lift from the right to the left side
Half kneeling (L leg forward), high to low chop from the right to the left side
The primary movement during the second pull phase of the power clean exercise is...
Hip extension
Evidence supports which of the following as a primary reason to use cold water immersion as a recovery method when performance is required within 24 hours? Reduced muscle soreness Improved neuromuscular function Reduced biochemical markers of inflammation
Improved neuromuscular function
Which of the following is the most likely cause of an athlete prematurely having an upright posture when starting a sprint? Misunderstanding of force production Inadequate push-off force Insufficient mobility
Inadequate push-off force
An 80 kg (176 lb) collegiate athlete wishes to gain weight during off-season training (high volume/moderate intensity). He is currently consuming 450 kcal from protein, 2880 kcal from carbs, and 1170 kcal from fat. What are your recommendations to help this athlete meet his goal?
Increase protein
Which of the following adaptations is a result of an athlete increasing their buffering ability to prevent metabolic acidosis? Before training: VO2max= 70 ml/kg/min, LT@75%, RHR=60 After training: VO2max= 80 ml/kg/min, LT@88%, RHR=50 Lower resting HR Increased LT Increased VO2max
Increased LT
Which of the following is a physiological role of growth hormone and its superfamily following resistance exercise? Increased protein synthesis Increased glycogen synthesis Increased glucose utilization
Increased protein synthesis
What is the direct performance benefit of the Frank-Starling mechanism?
Increased stroke volume
Which of the following is not a marker of anaerobic overtraining? increased muscle soreness decreased heart rate variability Increased testosterone levels
Increased testosterone levels
short-term goals
Increases the likelihood of success because they are relatively close to the athlete's present ability level
Due to its role in lipid oxidation, blood flow regulation, and androgen receptor upregulation, ________________ has been proposed as a supplement to promote recovery following high intensity resistance exercise.
L-carnitine
If two football players--a lineman (300 lbs) and a running back (220 lbs)--are measured with the same acceleration leaving the ground during a countermovement vertical jump that takes the same amount of time to complete, and they both jump 24 inches, which athlete can generate more power? Lineman Running back Neither/same power output
Lineman
Advancing age is associated with
Loss of muscle mass, which is largely attributable to physical inactivity, a direct result of the reduction in muscle mass is a loss of muscular strength and power
maximal aerobic speed test
Marker cones are placed at 20 m intervals around the running track. The initial speed of the test is set between 8 and 12 km/h, depending on the fitness level of the athlete. The speed is then increased by 1 km/h every 2 minutes until the athlete cannot maintain the speed.
anaerobic capacity
Maximal rate of energy production by the combined phosphagen and anaerobic glycolytic energy systems for moderate-duration activities high intensity effort extended into a longer duration
Stride length is the longest during which phase of sprinting?
Maximum velocity
What are the three goals of sport psychology?
Measuring psychological phenomena, investigating the relationships between psychological variables and performance, and applying theoretical knowledge to improve athletic performance.
Group similar sports together based on:
Metabolic demand Level of competition Sex
Which of the following activities is the best recommendation for a downhill skier wishing to increase the bone mineral density in her wrists? Preacher curls Triceps extension machine Military press
Military press
You observe an athlete having trouble reaching full depth in the squat. You have the athlete lay on their back with their feet up against the wall and scoot their hips towards the wall, which enables them to move into the desired body position for a full-depth squat. Which of the following is the most likely reason for their lack of movement proficiency during squats? Muscle bulk Neural control Stretch tolerance
Neural control
Which of the following is the best recommendation when spotting an athlete completing a hang clean? No spotter, teach the athlete to safely bail Two spotters, one on each end of the bar One spotter, directly behind athlete
No spotter, teach the athlete to safely bail
