Kines 4690 Final Exam
t is the recommended volume per session for plyometric exercise for an advanced athlete?
120-140 contacts
Which of the following is the maximum recommended depth jump box height for an athlete who weighs over 220 pounds (100 kg)?
18 inches
If she was classified as "leaner than average," for body fat percentage what was her measurement?
19-20%
Which of the following NFL combine tests measures lateral speed?
3-cone
What is the minimum recommended distance between the ends of racked bars in a strength and conditioning facility?
36 inches (91 cm)
t is the recommended volume per session for plyometric exercise for a beginner athlete?
80-100 contacts
Subluxation:
A partial displacement of the joint surfaces
team physician:
A person who provides medical care to an organization, school, or team.
physical therapist
A person with a back-ground in orthopedics or sports medicine who can play a valuable role in reducing pain and restoring function to the injured athlete.
Ceiling height of gym
A recommended height is 12 to 14 feet (3.66 m to 4.27 m)
Macrotrauma:
A specific, sudden episode of overload injury to a given tissue
midtest
A test administered one or more times during the training period to assess progress and modify the program as needed to maximize benefit
Discipline First Offense
a verbal warning by a staff member, an explanation of the nature and importance of the rule or guideline that was broken
phases of the stretch-shortening cycle
amobrtization / concentric / eccentric
Which of the following is defined as knowing that an inherent risk exists with participation in an activity, but choosing to participate anyway?
assumption of risk
The responsibility for the day-to-day physical health of an athlete falls to which of the following members of the sports medicine team?
athletic trainer
Which of the following is an example of a low-speed muscular strength test?
bench press 1RM
Stretch reflex
body's involuntary response to an external stimulus that stretches the muscles
potentiation
change in the force-velocity characteristics of the muscle's contractile components caused by stretc
The stretch-shortening cycle Key Point
combines mechanical and neurophysiological mechanisms and is the basis of plyometric exercise
Local muscular endurance
- Ability of certain muscles or muscle groups to perform repeated contractions against a submaximal resistance
Sports medicine team members
- All members of the sports medicine team are responsible for educating coaches and athletes regarding injury risks, precautions, and treatments.
What are the safety recommendations for resistance training for seniors?
- All participants should be prescreened. - Warm up for 5 to 10 minutes before each exercise session. - Perform static stretching exercises before or after, or both before and after, each resistance training session. - Use a resistance that does not overtax the musculoskeletal system.
What are the safety recommendations for resistance training for seniors?
- Avoid performing the Valsalva maneuver. - Allow 48 to 72 hours of recovery between exercise sessions. - Perform all exercises within a range of motion that is pain free. - Receive exercise instruction from qualified instructors.
Equipment Placement
- Barbells and dumbbells should have a minimum of 36 inches (91 cm) of space between them t
Developing an athletic profile
- Compare to normative data where appropriate. Develop own norms when standardized procedures are used. - Conduct repeat testing (e.g., before and after training program) and use the results to present a visual profile with figures. - Identify the strengths and weaknesses of the athletes and design the training program with these in mind.
All of the following procedures should be followed when testing cardiovascular fitness in the heat
- Ensure medical coverage is readily available - Athletes should wear light-colored, loose-fitting and breathable attire - Drink fluids ad libitum during the test
Youth resistance training guidelines
- Increase the resistance gradually (e.g., 5% to 10%) as strength improves. - Depending on needs and goals, one to three sets of 6 to 15 repetitions on a variety of exercises can be performed. - Advanced multijoint exercises may be incorporated into the program if appropriate loads are used and the focus remains on proper form.
Suggested criteria for an effective mission statement (according to the Drucker Foundation)
- Is short and sharply focused - Is clear and easy to understand - Defines why the organization exists - Does not prescribe means
Anaerobic capacity
- Maximal rate of energy production by the combined phosphagen and anaerobic glycolytic energy systems for moderate-duration activities
Anaerobic or maximum muscular power (high-speed strength) test
- Related to the ability of muscle tissue to exert high force while contracting at a high speed - May include vertical jump height and time to sprint up a staircase
Maximum muscular strength (low-speed strength) test
- Related to the force a muscle or muscle group can exert in one maximal effort - Generally tested via 1-repetition maximum (1RM) in a particular lift
Access for disabled
- The facility should be accessible to persons with disabilities, with either a ramp or a wheelchair lift for any change in height exceeding 0.5 inches (1.3 cm). - A ramp should run 12 inches for every 1-inch rise (30.5 cm run for every 2.5 cm rise).
Peak developmental changes in muscular strength in children
- boys 1.2 years after peak height velocity and 0.8 years after peak weight velocity. - peak strength is usually attained by age 20 in untrained women and between the ages of 20 and 30 in untrained men.
Sequence of tests
1) Nonfatiguing 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
What is the recommended volume per session for plyometric exercise for an intermediate athlete?
100-120 contacts
Mirrors in a strength and conditioning facility should be positioned at what minimum distance from any equipment?
6 inches (15 cm)
Which of the following are the optimal temperature and humidity setting, respectively, for a strength and conditioning facility?
72 to 78 °F (22-25 °C); <60%
Key Point with advancing age
Advancing age is associated with a 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.
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 muscle
Which of the following exercises is contraindicated in unstable shoulders?
Behind-the-neck lat pull-downs
Age-related changes in musculoskeletal health bone density
Bones become fragile with age because of a decrease in bone mineral content that causes an increase in bone porosity.
Plyometric exercise and resistance training
Combine lower body resistance training with upper body plyometrics, and upper body resistance training with lower body plyometrics.
Metabolic energy system test selection
Consider the energy demands (phosphagen, glyco-lytic, and oxidative) of the sport when choosing or designing tests.
Which of the following best describes the primary aim of a long-term athletic development program?
Develop programs that maintain motor skill competence within the demands of any sporting or recreational activity
____ in the musculotendinous components is increased with a rapid stretch and then stored
Elastic energy
Stretch-shortening cycle (SSC)
Employs both the energy storage of the SEC and stimulation of the stretch reflex to facilitate maximal increase in muscle recruitment over a minimal amount of time
Testing Key Point
For a test to be valid, it must emulate the energy requirements and important movements of the sport for which ability is being tested
What can cause damage to childrens growth
Growth cartilage in children is located at the epiphyseal plate, the joint surface, and the apophyseal insertions
Key Point with Recover/Healing
Healing tissue must not be overstressed, but controlled therapeutic stress is necessary to optimize collagen matrix formation
Strength and power output men/women
In terms of absolute strength, women generally have about two-thirds the strength of men.
The primary "workhorse" that contributes to this energy transfer is the series elastic component. This phenomenon, in part, best explains which model of plyometric exercise?
Mechanical
Plyometric and aerobic exercise
Perform plyometric exercise before aerobic endurance training.
formative evaluation
Periodic reevaluation based on midtests administered during the training, usually at regular intervals
The NFL combine is unable to determine (statistically speaking) draft order, 3 year salary and minutes played per active season. This example demonstrates that the NFL combine lacks what type of validity?
Predictive
Body composition
Relative proportions by weight of fat and lean tissue
According to Kuzmits and Adams (2008), sprint times are strongly correlated to the success of
Running backs
Which of the following is an example of a closed kinetic chain exercise?
Squat
What four muscles make up the "rotator cuff"?
Supraspinatus, infraspinatus, teres minor and subscapularis
Strain:
Tears in the muscle fibers caused by indirect trauma that are classified into 1st, 2nd, or 3rd degree based on severity
is the primary source of muscle force during concentric muscle action.
The contractile component (CC)
criterion-referenced validit
The extent to which test scores are associated with some other measure of the same ability.
intrasubject variability
The lack of consistent performance by the person tested
Biomechanical movement pattern test selection
The more similar the test is to an important movement in the sport, the better.
Key Point of test sequences
The order of tests should be designed in such a way that the completion of one test does not adversely affect performance in subsequent tests.
exerts a passive force with unstimulated muscle stretch.
The parallel elastic component (PEC)
when stretched, stores elastic energy that increases the force produced.
The series elastic component (SEC)
Sprain:
Trauma to a ligament, classified as 1st, 2nd, or 3rd degree depending on severity
Which of the following is a method to increase the intensity of the plyometric lateral barrier hop drill?
Use only one leg.
Which of the following is generally discouraged in older adults, due to the sudden rise in blood pressure it can create?
Valsalva maneuver
- Standard of care
What a reasonable and prudent person would do under similar circumstances
The coach uses a DEXA scan and a new method he is being asked to test. The purpose of using these two measures is to establish what type of validity of the new test?
concurrent
3rd phase of designing layout of gym
construction phase
Which of the following types of injury is characterized by an excess accumulation of blood and fluid in the tissues surrounding an injured muscle?
contusion
All of the following are benefits of resistance training in youth
decreased body fat / increased cardiac function / increased motor skills
Sarcopenia is associated with all of the following changes due to advancing age
denervation of muscle fibers / diminished ability to produce force rapidly / reduced tendon compliance
2nd phase of designing layout of gym
design phase
Discipline Second Offense
dismissal from the facility for one day
Discipline Third Offense
dismissal from the facility for one week
Discipline Fourth Offense
dismissal from the facility for the remainder of the year
Which of the following types of body proportions is characterized by a rounder body with broader hips?
endomorph
The female athlete triad is the interrelationship between what three factors?
energy availability, menstrual function, bone mineral density
Which of the following is the best recommendation for combining plyometric training with resistance training in a single workout session?
high-intensity lower body resistance training with low-intensity upper body plyometrics
After suffering a broken wrist, what is the sequence of phases of healing that an athlete must go through before returning to play?
inflammatory response, fibroblastic repair, maturation-remodeling
Which of the following documents should be maintained for as long as possible to help protect a strength and conditioning facility from lawsuits?
injury report forms
Which of the following is defined as a legal responsibility, duty, or obligation?
liability
A power skip is considered a ___________ intensity plyometric
low
Which of the following explains why a static squat jump results in a lower jump height than a countermovement jump?
lower potentiation
Which of the following intensity levels best describes a "depth push-up"?
medium
Key Point Effective plyometric programs include the same variables that are essential to any training program design:
mode, intensity, frequency, recovery, volume, program length, progression, and warm-up.
Which of the following is the primary mechanism leading to strength gains in preadolescents?
neural factors (motor unit activation and synchronization
Which of the following is a treatment goal for rehabilitation during the maturation-remodeling phase of an injury?
optimization of tissue function
Discipline Fifth Offense
permanent dismissal from the facility
4th phase of designing layout of gym
pre-operation phase
1st Phase of designing layout of gym
predesign phase
Which of the following is a treatment goal for rehabilitation during the inflammatory response phase of an injury?
prevention of new tissue disruption
Which of the following is a primary component of the series elastic component?
tendon
Which of the following combination of tests would be most relevant for an American football wide receiver?
vertical jump and 30- to 100-yard (27-91 m) sprint
Daily adjustable progressive resistive exercise (DAPRE)
• First set requires 10 repetitions of 50% of the estimated 1RM. • Second set requires 6 repetitions of 75% of the estimated 1RM. • Third set requires the maximum number of repetitions of 100% of the estimated 1RM.
Upper body strength development Women
• Women tend to have less upper body strength than men, and adding one or two upper body exercises or additional sets may be beneficial for women. • The high caloric cost of performing large muscle mass, multijoint, upper body lifts may aid in maintaining a healthy body composition.