strength and conditioning exam 4

nutrition less than one hour before

0.5 grams carbohydrate

nutrition 2 hours before

1 gram carbohydrate drink water if not adequately hydrated

nutrition 4 or more hours

1.4 grams carbohydrates 5-7 ml of water or a sports drink

exercise physiologist

A person who has a formal background in the study of the exercise sciences and uses his or her expertise to assist with the design of a conditioning program that carefully considers the body's metabolic response to exercise and the ways in which that reaction aids the healing process

second transition period

Between the competitive season and the next macrocycle's preparatory period

in-season

Contains all the contests scheduled for that year, including any tournament games

isometric shoulder exercises

ER IR abduction/adduction flexion extension

facility questions

How many athletes will be using the facility? What are the training goals for the athletes, coaches, and administration? What are the demographics of the athletes? What will the training experience of the athletes be? How will the athletes be scheduled? What equipment needs to be repaired or modified?

ballistic six

Latex tubing External Rotation (ER) Latex tubing 90/90 ER Overhead soccer throw with medicine ball 90/90 ER side-throw with medicine ball Deceleration baseball throw with 2-lb weight Baseball throw using 2-lb medicine ball

mesocycle

Two or more cycles within the macrocycle, each lasting several weeks to several months sometimes called a block of training consists of microcycles

microcycle

Typically four weeks, but could be as short as several days depending on the program maybe consists of multiple workouts

dislocation

a complete displacement of the joint surfaces

psychologist or psychiatrist

a licensed professional with a background in sport may provide strategies that help the injured athlete better cope with the mental stress accompanying an injury

subluxation

a partial displacement of the joint surfaces

athletic trainer

a person typically responsible for the day-to-day physical health of the athlete certified by the national athletic trainers' association board of certification as a certified athletic trainer

strength and conditioning professional

a person who focuses on strength, power, and performance enhancement and is an integral part of the rehabilitation and reconditioning process person should be certified by the national strength and conditioning association as a certified strength and conditioning specialist to ensure that he or she has the knowledge and background to contribute to the rehabilitation process

nutritionist

a person who has a background in sports nutrition and can provide guidelines regarding proper food choices to optimize tissue recovery has been formally trained in food and nutrition sciences and is a registered dietitian recognized by the American dietetic association

team physician

a person who provides medical care to an organization, school, or team

physical therapist

a person with a background in orthopedics or sports medicine who can play a valuable role in reducing pain and restoring function to the injured athlete

macrotrauma

a specific, sudden episode of overload injury to a given tissue

mesocycle blocks

accumulation transmutation realization

postseason

after the final contest active or relative rest for the athlete before the start of the next year's off-season or preparatory period

GAS order

alarm, resistance, exhaustion

closed kinetic chain

an exercise in which the terminal joint meets with considerable resistance that prohibits or restrains its free motion, that is, the distal joint segment is stationary

open kinetic chain

an exercise that uses a combination of successively arranged joints in which the terminal joint is free to move; open kinetic chain exercises allow for greater concentration on an isolated joint or muscl

microtrauma

an overuse injury caused by repeated, abnormal stress applied to tissue by continuous training or training with too little recovery time

existing facility

assess existing equipment based on the needs of all athletes and teams who use the facility

recovery microcycle

athletes recovers, rests, heals

ATHENA program

athletes targeting healthy exercise and nutrition alternatives 8 weekly 45 minute sessions incorporated into a team's usual practice activities content is gender-specific, peer led, and explicitly scripted topics included health sport nutrition, effective exercise training, drug use and other unhealthy behaviors' effects on sport performance, media images of females, and depression prevention

mirrors in facilities

bad idea if necessary, but them above the dumbbell rack

off-season

between the end of the postseason and the beginning of the preseason, about 6 weeks (although this varies greatly) before the first major competition

realization mesocycle

block right before competition block similar to a taper 8-14 days reduce training, decrease fatigue, and maximize trained abilities

mission statement

broad in scope provides direction for upholding code of ethics addresses and matches the organization's scope of practice inspires commitment

binge eating disorder

characterized by repeated episodes, occurring at least once a week for a period of three weeks, of uncontrolled binge eating

record keeping

cleaning and maintenance safety procedures manufacturer's warranties and guidelines assumption-of-risk or other informed consent forms medical waivers and clearance forms personnel credentials professional guidelines and recommendations injury report forms athletes program template

shoulder ROM exercises

codman;s pendulum exercises t-bar pulley UBE sleeper stretch or posterior shoulder stretch door/corner stretch

predesign phase

consist of needs analysis, feasibility study, and formation of a masters plan also includes hiring an architect

weight gain

consume about 500 additional calories per day eat enough protein to maximize gains in lean body mass

optimal sports drink

contains 20-30 mEq of sodium per liter, 2 to 5 mEq of potassium per liter, and 5% to 10% of carbohydrate

postcompetition nutrition

data suggest that high-GI foods consumed after exercise replenish glycogen faster than low-GI foods. although emphasis is usually placed on carbo-hydrate, in practical terms, consuming a balanced meal ensures the availability of all substrates for adequate recovery, including amino acids.

lower extremity injury risk factors

decreased balance decreased neuromuscular control during jump landing decreased lower extremity muscle eccentric strength

accumulation mesocycle

develop athlete's overall conditioning and basic abilities such as strength, anaerobic endurance, and aerobic endurance 2-4 weeks a foundational period for higher intensity training

transmutation mesocycle

elevate athlete's preparedness by targeting sport-specific training methods higher intensities that create fatigue 2-4 weeks

weight loss

energy deficit of no more than 500 calories per day consume 1.8-2.7 G protein per day

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

negligence

failure to act as a reasonable and prudent person would under similar circumstances

competitive period

for peaking, athletes use very high to low intensity (50% to ≥93% of the 1RM) and very low volume (1 to 3 sets of 1 to 3 repetitions) for maintenance, athletes use moderate to high intensity (85-93% of the 1RM) with moderate volumes (about 2 to 5 sets of 3 to 6 repetitions)

inflammatory response exercises

general aerobic and anaerobic training and resistance training of uninjured extremities, with priority given to maximal protection of the injured area

precompetition meal goals

helps maintain hydration provides carbohydrate to maximize blood glucose and stored glycogen levels reduces feelings of hunger

basic strength phase

high intensity (80-95% of the 1RM) and moderate to high volume (2 to 6 sets of 2 to 6 repetitions) generate focus on sport-specific motor abilities and skills to elevate sports-performace preparedness

overtraining phase

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

tissue healing pattern

inflammation, repair, remodeling

assumption of risk

knowing that an inherent risk exists with participation in an activity and voluntarily deciding to participate anyway

preseason

leads up to the first contest, with a focus on the strength/power phase of resistance training

liability

legal responsibility, duty, or obligation. By virtue of their employment, strength and conditioning professionals have a duty to the athletes they serve, not only to act when an injury occurs but also to prevent injury

first transition period

linkage between the preparatory and competitive periods classically the resistance training in this period focuses on the elevation of strength and its translation to power development

rapid weight loss consequences

loss of lean body mass fatigue headaches moodswings dehydration heat illness musclecramping dizziness

hypertrophy/strength endurance phase

low to moderate intensity (50-75% of the 1-repetition maximum [1RM]) and high volumes (3 to 6 sets of 8-20 repetitions)

strength/power phase

low to very high loads (30-95% of 1RM, depending on the exercise) and low volumes (2 to 5 sets for 2 to 5 repetitions)

ordinary microcycle

lower training loads

points of preparedness

maintenance of professional certification maintenance of certification in standard first aid, CPR, and AED review of emergency response procedures knowledge and understanding of program policies and procedures knowledge and understanding of governing body rules and regulations knowledge and understanding of cleaning and maintenance issues and needs knowledge and understanding of program philosophy and instruction methods

competitive microcycle

maximize performance

facility flooring

most common floor option is rubber flooring and antifungal carpet weightlifting platforms should be made of wood

stress fracture

most common type of overuse injury that occurs in bones

contusion

musculotendinous injury caused by direct trauma

super compensation phase

new level of performance capacity that occurs in response to the adaptive response found in step 2

anorexia athletica

obsession with exercise and not consuming enough food for exercise demands

periodization goals

optimizing an athlete's performance at pre- determined points of the season structuring precise training interventions to develop specific physiological and performance outcomes manage training stressors to reduce overtraining syndrome promote athlete's long term development

maturation remodeling treatment

optimizing tissue function by continuing and progressing the activities performed during the repair phase and adding more advanced, sport-specific exercises

tendinitis

overuse injury that results in inflammation of a tendon

inflammatory response treatment

preventing disruption of new tissue

fibroblastic repair treatment

preventing excessive muscle atrophy and joint deterioration in the injured area, maintaining muscular and cardiovascular function in the uninjured area

informed consent

process by which a procedure or activity is described to a participant, with an explanation of inherent risks and benefits involved, allowing the individual to determine if he or she desires to participate

program objectives

recognize acute and chronic physiological responses and adaptations and their implications for the design of sport-specific training programs educate athletes on the importance of good nutrition and sleep and their role in health and performance educate athletes about the effects of performance- enhancing substances and their abuse, relevant school policy, and legislation design and administer strength, flexibility, aerobic, plyometric, speed, agility, and other training programs that reduce the likelihood of injuries and improve athletic performance develop training programs based on biomechanical and physiological differences among individual athletes, taking into consideration their ages, sex, training status, physical limitations, and injury status

bulimia nervosa

recurrent consumption of food in amounts significantly greater than would customarily be consumed in a discrete period of time, followed by episodes of purging

precompetitive microcycle

reduced training volumes

scapular re-education exercises

scapular retraction stability ball hold on wall arm walks on wall IYT's

anorexia nervosa

self-imposed starvation in an effort to lose weight and achieve thinness

isotonic resistance exercises

shoulder IR and ER shoulder flexion, extension, abduction IYWTsorYTMAs press ups scaption push-up slideboardexercises dynamic hug/chest fly lateral raises lawnmowers

facility priority

space to do many things

pawing

sticking foot down and slow through extending knee eccentric emphasis

fibroblastic repair exerciese

submaximal isometric exercise isokinetic exercise specific exercises to improve neuromuscular control

shock microcycle

sudden increase in training

strain

tears in the muscle fibers caused by indirect trauma that are classified into 1st, 2nd, or 3rd degree based on severity

DAPRE system

the idea that as load increases, repetitions decrease throughout the sets

preparatory period

the initial period is usually the longest and occurs during the time of the year when there are no competitions and technical, tactical, or sport-specific work is limited the major emphasis of this period is establishing a base level of conditioning to increase the athlete's tolerance for more intense training

maturation remodeling exercises

transition from general exercises to sport-specific exercises specificity of movement speed an important variable velocity specific strengthening exercises

sprain

trauma to a ligament, classified as 1st, 2nd or 3rd degree depending on severity

macrocycle

typically an entire training year but may also be a period of many months up to four years sometimes referred to as a yearly plan contains preparatory, competitive, and transition phases of training

standard of care

what a reasonable and prudent person would do under similar circumstances