Pocket prep misses

fundamental goal of cscs gym

improve performance and decrease injury!!!

Knowledge of results

information about execution of the task - (how fast they finished a drill) ; also can be compared to others scores

marathon runner requiers high

levels of liver glyocgen

Plyometrics exercise order selection

low -> high intesnity

Female - Light how many cals

16 or 35

Male - Light How many cals

17 kcal/lb or 38kcal/kg

Female Moderate

17 or 37

Plyometrics landing surface boxes

18" x 24"

Male moderate

19 or 41

Heavy Female

20 or 44

Physical Char warnings plyometrics

220+ avoid high int./volume plyo -> and heights GREATHER than 18inches

Heavy Male

23 or 50

caffeinine intake before exercise

3-9mg 1 hour before

RANGE of box heights

6" - 42"

A-skip Speed Drill

(apply vertical force -> good for max velocity sprinting) Agressive Leg Drive Down - stance leg straight - swing leg rises (thigh parallel) to ground - swing leg knee bent - swing leg pulled back toward stance leg DRIVE FOOT DOWN TO APPLY FORCE -> max velociyt

Growth Hormone functions (6)

- decrease glyc synthesis - inc. amino acid tranpsorts - inc. protein syn. - inc. collagen syn - inc. lipolysis - improve immune cell function

Augmented Feedback

- external feedback (cues from a coach or information from a machine)

Stability

- return to ones poistion from a disturbance

plyometrics not reccomenede for children

High intensity (depth jumps)

Commonly Used Unproven Substance for perofrmance

Human growth hromones

Knowledge of performance

feed back about his or hers movement patter ; video analyss ; use of special equipent ; information on body position during the drill

plyometrics

focus on technique

Push Jerk Dip is in the

preparation phase

clean grip

slightly wider than shoulder

Push Press vs Push Jerk

the catch Push press -> end with OHP Push Jerk -> semi squats and catch bar over head (arm straights)

REP SCHEME MEMORIZE

100-1, 95 -2 , 93 -3 , 90-4, 87.5- 5 , 85 - 6 , 83- 7 , 80 - 8 , 77 - 9 , 75-10 , 70-11 , 67-12 , 65- 15

Applied Sport psych promotes the feeling (3)

1. Absecene of negative self talk 2. strong feeling of self efficacy 3. adapative focus on task relevant cues

Order of test (8)

1. Antro 2. Agility test (hexagon) 3. Power 4. Strength 5. Sprint (40yd dash) 6. LME 7. Anaeroic cap ( 300yardshuttle) 8. Aerobic Cap (1.5 mile)

Environmental SItations (5)

1. activate alarm get ppl to predetermined safety 2. call 911 if needed 3. account for everybody notify rescue personel 4. activate EAP 5. document injury or incident

Non- threatning emergency 4

1. apply first aid 2. call 911 if need 3. activate EAP to notify 4. documment

Life threatning (7)

1. call 911 2. do not move victim 3. if concious ask permission for first aid 4. adminster cpr / aed 5. sta with victim till help arrives 6. activate EAP communication notify 7. Document

AFTER aerobic endurance training carbohydrate consumption

1.5g per kg

MOST POPULAR AND LEGAL enhancement easily abused

Caffeine

Double- leg Jump to box landing position

Half Squat

Avoid Sugar alcholos

before competition

snatch grip

elbow to eblow

glyocgen stored liver vs muscle

more in muscle 300-400 liver 70-100