CSCS Test

MAx aerobic speed test

1.markers placed at 25 m intervals 2.intitail speed at 8-12 km/h 3.speed is increased by 1km/h every 2 min until athlete cannot maintain speed 4.last speed maintained for 2 min 5.can increase by .5 km/h 6.3.5xkm/h=vo2 max

Nueral control affect on muscle output

1.recrutiment 2.rate coding-speed of firing 3.motor units are greater size

older adults trianing

6-10 reps for power (40-60% of 1rm) start at 8-12 reps (40-50% of 1 rm)

vertebral column

7 c 12T 5L 5S

Tapering

7-28 days Helps promoted recovery Increases muscle/liver glycogen stores,facilitates recovery and rehydration linear taper=10% decrease while abrupttaper is greater than 50%

Puberty

increased testosterone,igf, gh for men before puberty: boys=girls strength ear;y maturing childrne have more absolute strength girls have more estrogen increasing bone growth

consistant aerobic training

increases the muscle capacity to use fatty acids

Tendon insertion

tendon insertion further from joint is advantage in slow movements like powewrlifting but is disadvantaged in movmements required for high speed like hitting a tennis ball

K rich foods

tomatoes,citrus fruits,melons,potatoes,banana's, milk

cholesteral

tot: less than 200 is desirable,HDL 40-60

Volume in sports

Swimming/rowing-strokes Foot contacts or hand contacts or throws-

Power snatch

keep elbows straight when lower body is fully extensive shrug shoulder and use elbows to pull body under bar catch-occurs when the body's weight is in the midde

Anatomical planes

lateral dumbell raise-frontal transverse-lateral dumbell fly

Power clean

leg, hip and back muscles

Fiber arrangements

radiate=gluteus medius Longitudinal-rectus abdominus Fusiform-biceps Multipennate-deltoid Beipennate-rectus femoris unipennate-tibialis posterior

dehydration

reduce blood flow,bp,sv and co and exacerbate symptomatic exertional rhabdomyolysis urine specific gravity can access dehydration blood sdoium levles are dangers if they fall below 130

resistance training;antagonist co-contraction

reduced antagonistic cocontraction

Lower back-frontal

Lef tilt-med ball overhead hook throw-gymnastics side aerial right tilt- exercise side bend-basketball hook shot

Neck frontal

Left tilt-neck machine-slalom skiing right tilt-neck machine for slalom skiing

General training prioritie

Off season-low practice and high resistance:4-6 Preseason:medium and medium:3-4 In season: High to low- maintencence:1-3 Psotseason varies:0-3

Synergist

-controls body motion when agonist crosses 2 joints

Muscle length

1.generates greatest force at resting length

inspiration

-external intercostals,stereoclomastoid,serratus anterior,scaleni

reduction in vo2 max

decrease BV,SV,Max cardiac output and increase submax heartrate

Probram objectives

-design and adminitster programs and keep track of them, educat athletes about drugs and healthy habits -alla preffesisonals should ahve cpr and aep -athlete needs to be medacilly screened -know particpamts hea;th -100ft per parficpant,1:10 junior high, hs 1:15, 1:20 porffesional -keep workout cards -athletes should not have jewlery -former athletes must have preaporrved prgrmas

aerobic endurance sports

-eat at least 4 hours before in case they ahve nasea should have 1-4g carbs per kg and .15-.25 g protein -2 hours 1g carbs per kg -during prolonged activity in heat 20-30 sodum, 2-5 K,carb concentration5-10 or in an event lasting 45 min or more -less than an hour .5kg/g of carbs -36-48 hours before 10-12g/kg carbs

Vertical jump

5. Stand about 6 inches from the wall 6. Dominant arm reaches upward and the non dominant arm reaches downward 7. Distance between the highest vertical vane in standing vertical reach and a jump

Growth hormeone

-effected by age,sex, sleep,nutrition,alcohol, and exercise decrease glucose utilization/synthesis increase lypolisis,fat breakdown,glucose/amino acid availibility, collagen synthesis, cartiledge growth,retetntiion of ions, enhances immune cell function -high intensity/10rm/heavy resistance, 3 sets per exise, and 1 min rest period

Assesing athletic needs

#of athletes, training goals, demograpics of athletes, training xp of athletes, how will athletes be scheduled, equipment needs

rectus femoris

-extends the knee as person rises without runk going foward, then hip extensor muscles/glute max must act synergistically to counteract hip flexion resulting from tension in rectus femoris

Plypmetrics definion

-1.prestretch, countermovement involving ssc -2.purpose is to increase power of movements usinh both natural elastic components of muscle and tendon and stretch reflex -3.improves muscle force and power

trunk plyo

-1.short quick movents allowing for use of the strecthreflex - 2.do not permit potention of abs -3.stretc reflex-depends on nerve conduction is conduction velocities increas with greater distance from the spinal cord -4.stretch reflex not so involved in trunk activities -5.following eccentric phase stored energy in trunk

GTO

-activated when tendon attache to an acitve muscle is stretched -as tension is muscle increases discharge of GTO increases inhibiting muscles -protects agains muscel overlaod by relaxing muscle

Closed chain

-allow increased joint stability, functional movement patterns -terminal joint goes against resistance and distal joint is stationary -kinetic chain involves 2 or more joints -lower body is more functional than open -squats and pushups

During event nutrition

-athletes should cunsume 28-144 g of mixed carbs each hour during prolonged exercise -tennis players should drink 2-4 L of fluid

proprioceptess and stretching

-avoid muscle spindle/stretch (where stretched muscle contracts) reflex so muscles can relax which is more liekly to occur during balistic/dynamic GTO-during pnf stretched muscle via own contraction autogenic inhibition-contraction of th mumscl immediately before a passive stretch of that muscle rciprical-immediatley contracting before passived stretch of opposing muscle

Anabolic hormeone resposnes

-corticsal/gh due to correlation over blood lactate -higher testerone than aerboically trained -IGF has a dleayed reposes

high level

-cycled split squat jump, single leg vertical jump,single tuck, pike jump, double leg zigzag hop, single leg hop, 4 hurdle drill (pairs by 12 inches, hurdles by 18; start moving left landing on right foot, single leg box jump, any depth jump -power drop (2-8 lbs)

oxidative training

-decrease in muscel fiber size

Chronic responses

-decreases in HR,total cholestral -increase CV -greater left atrial internal demensions -lower bp and no greater xygen extarction reduced breathing frequency and increased tv

Injury

-failure is more liekly to occur at muscle junction or tendon attachment , muscle belly since collagen fibers are much bigger at tendon than muscle but it can steal tear -joint trauma:dislocation or subluzation (partial displace macrotraima-disrupts tissue integrity and can be a sprain or dislocation contusion-muscultendonitis trauma aka strain -ligamentous sprain:first- no instability partial tear Second: partial tear with minor instability Third: complete tear and fall instavility Strain-muscle Second-partial teat

Post competition meal

-helps an athlete rehydrate,repair muscle, replensh glycogen stores -for muscle remodleing 20-30g every 3-4 hours -low-moderate/eleite athlete-.protein 2-.5 g/kg for areobic events -weightlifitng-20-70 g protein and 30g carbs stergnth athletes should consume 1.4-1.7g/kg and 30-100g -for aerobic 1.5 g/kg within 30 min

Upper plyo

-incease pitching velocity (6000 degrees a sexond) for shoulder/elbow and prevent injury -pullups, catches, med ball throws, some pushups

Achillies tendon

-increases stiffness with heavier loads of RT training

invovleed in exercise gorwth and repiar

-insulin,thyroid (Gh),beta endorphin

Fibro repair phase

-may take 8 weeks -low load stress to prevent ROM loss imorive strength/nuermuscular control for injured areas -ice and same exercises for uninjured areas -submax isometric exercise of injured area allows maintentence of nuero function/strentgh -isolation only affects specific joint angles -isokinetei exercises use equipment at a given speed 60-120 -start with slower movement -give athlete instability exercises -nuero control-ability of muscles to respond to diff sensory info-is impaired with an injry and is inproved by mini trampilines an balance boards and may also be performed with eyes closed -isotonic.kinetic exercise and blance proprioceptive,submac exercises-only after consultation with athletic trainer,pt, physician -maintence of cardio/nuero systems -prevent muscle atrophy joint deterioration -concentric/ecentric (greater force production/less energy expenditurecan be used -propeioception-control of posture and occurs in response to sensory stimulation -prevent muscle atrophy/joint detoriation in injured area

Rehab

-medial colateral ligament injury, frontal movements should be avoided and so should valgus -during tissue healing, optrimal stress is needed to form collagen matrix

Maturaiton phase

-more sport specific exercises -too much to soon injuries might not have fully healed -progressive tissue loading allows for collagen fiber allighnemnt and fiber hypertrophy -outcomes to play: ROM,strength, functional testing, and outcomes forms -joint angle strengthinging,velocity-specific muscle activity,closed chain exercises -increase velocity of movement -treatment goal optimize tissue function -progresisve loading of neuromuscular training and cardio

catecholamines

-norephinephrine/epinephrine,dopamine -central motor stimulus -peripheral vascular dialters -enhance enzyme system, calcium release -increase force production -10-60 sec,10rm, 10 exercises increases

Muscle spindles

-provide information concering muscle length,rate of change in length, and rate changes in length -spindles are stretched when muscles are lengthened -knee jerkrelfex whichacitvates extrafusal muscle fibers -activation of motor units;increasing muscle activity

inflamation

-rest and ice and other healing agents -physical agents: ice, elevation, compression, electric -can work out exercises that traing other injured areas through any mode/type -isolated proximal/distal exercises to injured area -kne injury-hip abduction/rotation or scaupla stabilzing exercoses for glenhumeral injury -can do single leg exercises for uninjured limp -exercise for upper body with lower body area -relative rest and passive modality To prevent tissue disruption/inflammation -no active exercise for injured area

children resistance training

-strength gains of 30-40% -preadolescents have increased fitin rate,motor activation, and synchrozation -in obese children improvements in insulin sensitivty and enhanced cardiac function

Bone addaptations

-take 6 monthes -specificity of loading, speed/direction of loading,sufficient volume,exercise selection,progressive overload

Open chain

-terminal joint moves -allow for greater cpncentration of an isolated joint -knee extension just quads vs squat include hip/ankle joints

Dynamic stretches

.1. arm swings-lats,teres major,pexs,front/rear delt 2.inchworm-glutes,hams,soleus,anterior tibialis,gastroc,ers 3.Lunge walk-glute max,hamstrings,iliopsoas,quads w/sti reach-rectus femoris,obliques,lats 4.knee lift-glutes,hams 5.fowared lunge w/instep and spirderman crawl-bicep femoris,erector spinea,gastroc,glutes,hams,iliospas,lats,obliques,quds,rectis femoris,soleus 6. heel to toe walk-gastroc,soleus,anterior tiealis 7.walking over and under-rectus femoris,iliospas,soleus,hipadd/abb,glutes,hams 8.inverted hamstring strech-hamstrings, hip add/abb,glute ,ax, erector spinae 9.Single leg march-glutes,hamstrings,iliospas,rectusr femrise 10.spiderman crawl

REpleting glycogen

.7-3 g of carbs per kg every 2 hourse may take 24 hours but it is higher with an eccentric component

bodyweight benefits

.increases relative strength-not absolute -improves body control -compound -closed chani exercises -specific to each individuals anthromorphics -elevating legs during apushup increases reisstance -strengthen core reduced iniury potential - could also include yoga gymnastics and calesthenics -suspension devices significantly harder

Medical screening

1 . Before an athelte is allow to acces the facility they must be medically cleared 2. Athletes with injury/illness/special needs also need medical clearence 3. Responsibility of sports medicine staff to allow an athlete to begin formal involvement if they are new or recovering(only they can provide clearence 4. Not in scope of practice of strength personal to diagnose

programing desing

1 10 reps 50% then 10 r @ 75%, then 10r at 100%- de lorma then oxfor is the reverse 2. Dapre- 4 sets of 10 or 1. 10reps at 50% then 6 reps at 75%, 3rd set max reps at 100% determining adjustment to 4th set 3. Said principle- so adjust reps based on athlete so consider metabolic demands 4. resitance table for reps at 3rds set 0-2 then lose 5-10lbs for set 4 and next session 3-4-, 0-5lbs for set 4, and smae for next sesion 5-6,same resitance next sets and add 5-10lbs next session 7-10,add 5-10, add 5-15 nest session 11, add 10-15, add 10-20lbs for next session 12. Defixits less than 1% are acceptable

weight gain

protein 1.5-2 kg male 38-50 kcal/kg female: 35-44 kcal/kg

duration and intensity systems

1. 0-6 just phosphagen 2.6-30 phosphagen and fast glycolysis 3. 2-3 moderate;both fast glycolosis/oxidative

Liftoff

1. 2 spotters one lifts off and runs to the end 2. Normally used in shoulder/benh and squats

Spotting tire flipping

1. 2 spotters positioned on sides 2.assit in pushung and the flipping path is clear

Sports medicine team

1. All members are responsible for educating coaches on injury risks, precautions, and treatments 2. Team physician- a medical doc or a doc of osteopathy should do preparticpation exams, final determination of athletes readiness, medicine persrcitoion, determined emergency care on the field 3. Athletic trainer-manafement,rehabilition of atheltic injuries,prevent of injuries through sport specif exercise and tapping, communication between medical team 4. Physical therapist 5. Strength and conditioning-nsca cscs certified, understand biomechsnics to suggest rehab exercises 6. Ex physiologist- 7. Nutrition-registeted dietition with sports nutrition 8. Counselor/pyschologist/psychiatrist

Sequence of tests

1. Allow complete recovery for valid comparisons Phosphagen-3-5 min Anaerobic glycolitic-1 hour of complete recovery 2. High skill movements like agility should be done before tests 3. Minimal recovery between tests 4. Aerobic and anaerobic should be performed on diff days or after an extended rest period 5. Test indoors at sinilar times of day and similar climate/testing surfaces

Test format

1. Back squat tester should record pin height 2. One tester eliminates interrated realiability and use skilled testers for form heavy things 3. Each tester should administer one test at a time but can do two test one after another like vertixal jump then static jump 4. 2-3 min break between test reps 5. Test should be seperated by 5 min during test battery when diff test occur

Resistance bands

1. Composition can impact stiffness, yield, density, and tensile strength 2. T= deformation x stiffness 4. Find average of bottom and top load 3. Both linear and curvinear 5. Must be attached to bar or heavily weighted dumbells 6. Load increase diring ascent to the top and decreases as the athlete descends Heaviest black thang green, blue, red, yellow

Testing terms

1. Field test-assesed ability performed in a lab and does not require testing equipment 2. Pretest-allows coach to design program 3. Midtest-allows coach to modify program 4. Formative eval- periodic reval best on midtest. It enables monitering of athletes progress and training program adjustment

Modifying an existing facility

1. Form comittee, feasibility study,needs analysis 2. Create operational plan, remodel/upgrade, finalize design 3. Areange equipment create employee duties and schedule, hire/keep staff

Discipline

1. Frist offense-verbal warning 2. Second- one day dismissal, documentation of offense by staff and correspondence with coach 3. Third- one week dismisal, documentation by staff Nd correspondance with coach 4. Dismisal for rest of year, correspondence with coach/athletic director, documentation 5. Permanent dismissal, correspondence and documentation with sport coach and athletic director

Test Administration

1. Helath and safety- max runs or 1 rep max uncover existing heart/bloodflow problems 2. Should check before and after 3. Deink water before and during physical exertion 4. Referal warranted with chest discomfort, listlessness, reddened/clmy skin, bon eor joint pain, weakness not with level of exertion and unresponsiveness to rest 5.Sever sympetms call for medicL attention 6. Testing inconsity like verbal encourhement differences

Streng and conditioning performance team

1. Hired with formal education and specialization of sceintific exercise 2. Director- responsible for delegatimg duties and responsibilties for the staff for program design, exercise technique, organization/admin, and testing/evaluation 3. Head strength coach-deceloping/monitering performance for athletic teams, implemetn safe and effective program design, instruct porper form, speed and agility, development, testing and evaluation, adminstrative tasks-budgetting, purchasing equilment, conduct orrientation f athletes, perfom head strength and facility soup as needed, maintain professional certa, perform other duties requested by sup, maintain performance library, work and communicate with coaches, travel withssports teams, serve on professional comitees, assit on campus recruiting, stagf schedules, design training progrmas, maintain cpr and aed cert

Eligibility criteria

1. Includes phys edd students, athletics alumni, approove individuals by athletic director 2. Outisde users must be supervised, posses proof of liability insurance, preapreoved by athletic director/strength and conditioning staff, must sign form, when athletes are not there

Quad injury

1. Inflammatory response- Maintain strength of adjacent areas hip flexors, knee flexors, plantar flexors 2. Fibro repair Marathon runner- isometric quad extension at full knee extension progressing to multiple angles progress to painfree isotnonic quad strengthening and may start on bike/staur climber; 2-3 sets of 15-20 reps at 50% Olympic lifter- same except continue power and strength, 3-4 sets of 8-10 at 50% 3.maturation remodeling Runner- sport specific movements/activities/speeds, return to running adjusting effort, add lunge and squat while increasing joint angle; 2-3 sets of 15-20 ar 50-75% Lifter-sport specific, increase movement speeds, add rdl and squat while increasing knee rom progressing to max intensity greater than 75% 4-5 sets of 3-8

Record keeping/liability insurance

1. Injury reports must kept during statute of limitations 2. Must have liability insurance 3. Product libaility-dont modify equipment for non intended purposes, only buy from repuatable manufacturerez, do not allow unserpervised athletes, apply all warning labels, inspect equipment

Tire flipping form

1. Kneel behind tire placing chin and anterior dletoid on tire 2. Supinated grip with arms extended 3. Dorsiflex ankles and raise knees of ground to get onto balls of feet 4. Raise chest and contract low back musculature 5. Move by extending knees/hips while plantar flexing ankle pushung tire foward and up 6. Move foward explosively toward the tire 2-3 steps 7. Flex one hip and forecfully strike the tore with quad of that leg 8. Reorriented hand to pronated grip 9. Move feet foward while extensing arms

Test slection

1. Metabolic energy system specificty Basketball=anerobic sport 2. Bipmechanical movement 3. Training status/expeirmece 4. Age/sex 5. Environemntal facores- 80 degress and humidity over 50% hurts perofrmnace and lowers validity of aerobic endurance tests and can be inpare by cold and she be performed inddorz Altitude-norms on tests should be adjusted at 1900 feet and at 9000 feet vo2 max decreases by 5% every 3000 feet in elevation; athletes need 10 days to acclimate to altitude

Order for test administration

1. Nonfatiging- anthropmorfic measurements and vertical jump 2. Agility-ttest and pro agility 3. Max power and strength- 1rm ppwer clean and back squats 4. Sprint tests-40m with split times at 10/20 5. Local muscle endurance like pushups 6. Fatigue anerobic-300 yard run and 275 shuttle run 7. Aerobic capcity-1.5 mile or yoyo intermittant recovery

Farmers walk

1. Only attenpted by advanced 2. Static or variable loads 3. Develops anerobic endurance, back endurance, grip strength

Staff policies

1. Orrientation for athletes and coaches-phone number of stagf, hours of operation, team schedule, facility rules, discoplinary action, emergency procedures, particpation and elegibility requirments 2. Strength training-proper equipment, spotting, correct exercise execuation, common risks with bad spotting 3. Additional record include creditentials, professional guidlines, policies and procedures, equipment user manuals and maintence, return to participation clearnexe, protective legal docs, training/logs/notes/evaluation 4. Code of ethiscs includes dress, phone usage, relationships, workouts 5. Sipervision-view both athlet and zone, spotting when weights are sustained on the trunk or moved over head, know particpants helath sattus, be qualified, and inform particpangs of safety and emergence prpcedures 6. Workout sheet-atheltes should have this preaprroved before training by their strength coach and should not have them perform exercise unless suggest them unless aprooved by spets medicine staff 7. Driector needs to instrruct staff on proper technique

Star excursion balance test

1.athlete extends out in 45 degree increments 2.maintains single leg stance facing in one direction with the contralateral leg as far as possible touching fasrthest point and returning to a bilateral postiion 3.15 second rest between reach 4.anteromedial,medial,post medial reccomended postions 5. trails discard if athlete does not touch the line,stance foot looses balance or does not miantain start and return postions for a full second 6.

Tire flipping flaws

1. Placing feet to close when initiating movement so back rounds and knees are to close to chest Correction: move feet away from tire and raise chest while contracting low back 2. Hips rise faster than shoulders Corection: keep hips low and drive tire foward and keep hips slighlty below shoulders 3. Lifting used instead of pushing Momentum lost at heavier tires past hip height forcing muscle over by athlete and can fall on them Correction: drive tire foward and move foward as tire is elecated and atrike tire with quads at hip height and continue foward movement pattern

Communication

1. Questions: current participation status, current exercises performed, modifications/restrictions, atlete progress, program restrictions 2. Develope training programs requires understanding diagnosis, exercise indivations (form of treatment required) and contrandictions (what shouldnt be performed)

Realiablilty

1. Result are replictaed similarly 2 must be realiable for validity 3. Test-retest realibability similar score for two test 4. Typical error measurement- equipment and bilogical error 5. Diff between two test acores: Intrasubject variability- lack of consistany by perspn Interratereliablility-onjectivity/agreement where diff raters agree in test results- rater being more or less lenient skews test results (inlcudes claibrating devices, preping athletes, and running the test Intrarayer variability- lackof consistnet scores given by an individual tester- Lack of concentration, test administration, test scoring, device calibration, inadequate training More technique intensive test have grrater varibilty

Preping athletes for test

1. Short pretesy familiriazation should happen 1-3 days before 2. Instructions should cover test purpose, how it is performed, amount of warm up reccpmended, number of practice attemps, number of trials, test scoring, criteria for disallowing attempts, reccpmendatiom for maximizing performance 3. Tell athlete scores after each trial 4. Realiability improves with pretest warm up of general and specific 5.2/3 activity specific warm up trails 6. Scores can be best or average of post warmup trails

Athletic profile

1. Sport specific Wrestler- pulling strength, pushing strength, and local muscle endurnace 2. Reailable and valid for wrestler invlides pushups and situps 3. Administer battery with as many athletes as possible 4. Determine small and worthwhile chages fpr test by storing results 5. Conduct repeat testing and use visual reuslt 6. Use results in some meaningful way to identify strengths and weaknesses of athlete

Fitness-fatigue paradigm

1. Training loads at the highest fitness becomes eleveated but fatigue occurs reducing in prepardness 2. Fatigue dissipates faster than fitness thus allowing elevated prepardness at involution

Aerobic testing in the heat

1. Water overdoes should be monotered-huponutremia, 2. Light colored loose clothing 3. Heart tate monitered 4. Well hydrated in a 24 hr period 5. Acclimate to heat/humidity bepfre testung and should avoid slat tablets 6. Athletes should e ablish baseline training

T-test

1. athlete sprints foward 10 yards to point b and touches the base of the cone with the right hands 2.then facing foward and not crossing the feet,athlete shuffles less than 5 yards and touches the cone with tleft hands 3.shuffles to the right and touches the base of cone D with the right hand 4.athlete shuffles to the left 5 yards and touches the base of the cone then runs backward at point A 5..1 seconds 6.reasons for disqualificatiom-the athle fails to touch the base of the cone,corsses feet, or face to face foward for the entire test

athletes and nutrition

1. depends on bodysize,composition,sex genetics, injuries,nutrition,duration,frequency, and intensity

insulin

1. secreted by pancreas in responds to blood glucpse pr amino acid concentrations 2.increases prtein synthesis-anabolic 3.responsible for glucose uptake amino acids

resistance training

1.does not increase vo2 max but it prevents form overuse injuries,reduces muscel imbalances,faster injury recovery 2.Altitude-as altitude increases, the atmospheric pressure drops,causing reduction in partial pressure as the driving excahnge

principles of anerobic exericse perscirption

1. specificty-refers to muscles involved, movement patter, and nature of muscle action but nota combo or SAID squat and vertical jump involve overpowering sam ereissitance recruit muscle in smae areas of sport 2.OVerload-can avoid overtraining and have desired adaptation can be manipulate by # of sessions,adding exercises or sets,decreasing rest periods, complex over simple 3.Progression-manipulated by adjusting technical requirements and increasing training stimulus, adding session or drills/exercises progress from front squat to hanging power clean to power clean 4.program design has 7 steps

unilateral

1. step ups,lunges,single leg squat 2.reduce bilateral symmetries typically for injured or weaker or injured or for rehabiliation 3.bilateral movements=bilateral faciliation where increase in voluntary action of ragonist group 4.strong athletes should not ue unilaterl 5. Reduce bilateral deficit

Anerobic/power

1. vertical jump/staircase sprint,MArgaria-Kalmen,reactibe strength,standing long jump and 1rm explosive exercise lack power clean, snatch-push jerk 2.takes one second includes both force and velocity so 3.alternative=cyc;e ergometer such as wingate for someone injured,rower,cyclist 4.cycle-involves rpm and chanigng resistance -near ma pedalling for 30 sec based on individauls body weight Worked performed- resistance valeue and pedal revolution in 5 sec intervals and includes peak/averge ppwer and fatigue index 5. Max anerobic loads 6. Heavier body weight for jump and acheving same heigh means more power is used

Movemen analysis of sport

1.-body/limb patterns, joint ROM, muscle involvement and exercise should creat emuscle balance 2.basketball pl ayer jumping muscles involved are hip/knee extensorrs 3.msucle balance- Proper ratio of strength, power endurance agonist to antagonist not equal strength

Standing long jump

1..jumping area at least 20 feet in length 2.tape measures 10 feet 3.athlete must land on feet 4.best of three trails is recorded to nearest inch

Exsisting facilites

1.100lbs per sq/ft-floor should support wheel chair lift/ramp for any height more than .5 in 12 inches of ramp fora 1 inch rase 3.double doors 4.12-14 feet high ceiling 5.rubber flooring and antifungal carpet,turf, wood for weightlifting 6.temp 72-78 and huidity lower than 60% 7.2-4 fans for 1200 sq feet 8. air exhcnaged 8-12 times per hour 9.90db 10.mirrors 6 inches away from equipment and 20 inchesfrom floor since wieght plates are 18 inches giving them a 2 inch clearence 11. Supporvisor is in central location andclear line of sight of mirrors provide opportunity for better viewing such as office at an elevation over the floor of the weight room for better viewing 12. Ground fault circuits

Pro agility test

1.20 yard shuttle 2.3 parralel lines 5 yards apart 3.athletes startles the centermost of the three parralel lines using a three point stance athletes sprint 5 yards to the left line and changes direction and sprints 10 yards then changes direction and spritns 5 yards to the center

sport dringk

1.20-30mEq sodium 2.2-5 of potassium 3.4-10% concentration

Krvonen

1.220-age 2.age predicted hr-RHR=HRR 3.(HRR x exercise intenisty) +HRR (.6 or .7 is the lowest) THrRr lowest hrr/6 to the highest her/6

Hexagon Test

1.24 inch sides forming 120 degree angles 2.double hoppin from each side back tothe center starting with the one in front of the athlete until all 6 sides are covered (18 jumps) 3.reasons for disqualification-if athlete lands on the side of a hexagon, loses balance and takes an extra step,changes direction- until athlete has fully recovered

300 yard shuttle run

1.25 yards apart 2.athletes sprint to line makes contact with foot and rounds back 3.6 round trips 4.rest 5 min 6.round to nearest .1 seconds

Weight loss

1.8-2.7g/kg of body weight;energy defecit 500 calories per day

Other tests

1.Anerobic-compbine phosphagen and anerobic glycolosis for 30-90 sec for upper/lower-shuttle run 2.endurance-fixed number of atheltes 1rm, or dips,pullup, pushups,ymca bench press performed continously 3.max aerobic-to estimate vo2 max via 1/1.5mile run,max aerobic speed, and yo-yo intermittent test,12 min run 4.agility-asses change in direction and cognitive factors so use a t-test,hexagon,505/pro agiity test tp asses cod 5.speed-straight line sprint 10 yards acceleration and 40 yards=max speed Rewuire proper footwear and a non ip surface

contributers to energy expenditure

1.BMR-65-70% and RMR 75-80% 2.physical acitvity 20-30% 3.therogensesis 10-15%

Sports related movement training

1.Ball deibling -reverse/hammee curl, close grip/db bp, tricpe pushdown 2.Ball kicking -uilateral hip adduction/ab, single leg squat, foward step lunge, leg extension/raise 3.Freestyle-pull up, lat shoulder raise, foward lunge, upright row, barebll pulliver ,single leg squat 4.Rowing-power clean, clean pull, snatch pull, row, leg press, deadlift, stiff deadlift, good mornknv 5.Racket stroke- db fly,lunge, bent over lat raise, wrist curl/entension 6.Sprinting -snatch,clean, front squat, foward lunge, step up, knee extension, leg curl, toe raise(dorsiflexion 7.Throwing/pitching -lunge,sls,bb pullover,overhead tricep extension, shoulder internal/externla rotation

Shot put-athlete

1.Begins with semicrouched stance, joints flexed/adducted culminated in upright etended/abducted stance 2.Most heavily receuited are triceps,shoulder abductors, hip extensirs (glutes/hamstrings), knee extensir/quad, plantar flexors ankle 3.muscles/tendon sorrounding shoulder and elbow joints tend to be injured

Exercise type

1.Core-includes hip,chest,shoulder,back, and thigh (multijoint) Assistamce:single joint-includes lower leg, calves,arms,abs,anterior lower leg,neck Primary joint:spine and glenohumeral/shoulder 2.strucutral and power-require rigid torso and are performed quickly

Blance error scoring system

1.dominent foot in [email protected] stances postions held for 20 sec with eyes closed and hands on hips 2. erros,touchdown of nonstance foot, moving hip mroe than 30 degree of hipflexion or abudciton or being out of positon for more than 5 seconds

Functional specific training

1.Joint angle-specific strengthening, velocity specific training, closed kinetic chain, and nuermosuchlar control exercises 2.!should go from gerner to sport specific 3. Ankle injury bball-single joint to sport specfic 4. Specifity of movement speed should mimic sport requirments 5. Slow and balanced to faster plyo and sprinting 6. Sprinter hamstring injury- hamstring flexibility to eccentric strength to concentric strength to dynamic stretching and to rapid isotonic strengthening 6. Velocity specifx-includes manually resited strengthening and plyo with speed training

Lower drills

1.Jumps in place- vertical emphasis without pause between jumps. Sqausy/tuck jumps 2. Standing jumps:horizontal/vertical componeys. Max efforts include recovery between reps includes veetical jumps and jumps over barriers 3. Multiple hops and bounds: cpmbo of jumps in place and standing jumps-zigzag hops 4. Bounds: involves greater horizontal speed;volume measured by distance and may include si le and double to alternate bounds 5. Box drills-increase intensity of multiple hops and jumps. Heigh depends on size of athelte, landing surface, and goals of program. May inolve one/both/alternating legs 6. Depth jumps: use gravity of athletes weight to increase exercise intensity, cna jump vertical/horizontal or to another box and involves one or both legs

Neck transverse

1.Left rotation-manual wristance-wrestling movement right rotation-manual resistnace-wrestling mvoeemtn

Technical definitions to quantify work

1.Load-Amount of weight assigned to an exercise aet 2.Mechanical work-olympic weightlifitng calculates by multiplying the weight and the number of times liftedx distance 3.volume load/rep volume-metabolic demands and physilogical strress repsx weight -good for quantifying diff areas -more proportional to time and is a good approximation for metaoblic/mechanical

exercise intenisty

1.Pace/tempo lactate steady state at 85% can be sustained for 20-3-10 min (1-2/week) --same patterns of fiber recruitment as in competition -improves anerobic/aerboic energy production -dont exceep pace but its better to increase distance 2.70% ov vo2 max (80% max heart rate-long distance (30-120 min/1-2/week) increased fat utilization;,glycogen sparing,typeiix to type1,enhaced thermoregulary function, improved mitocondrial energy produciton; does not stimulate recruitment like in a race, and increase in fat utilization sparing muscle flyogen.include once recovery day 4.interval;1:!;1-2;3-5 minwork/rest;close to vo3 max (than which it would be harder to do during longer periods) -increased vo2/enhanced aerobic metabolism -should not be performed till their is a god base 5.hiit;30-90 sec;1:5;greater than vo2;30-90 sec;1/week -90% vo2 max -short-45 sec;long 2-4 min -improves running speed/economy -rest 2 min if -increased energy from anerobic glycolysis/blood lactate levels -important for late race stage 6.fartlek;1/week;20-60min;varies between lsd and pace/tempo:or up the hill -improves fat utilizaiton,running economy,lactate threshold,fat utilization -challaenges all body sytems

Legal and ethic issues

1.Risk management Informed consent Loability- prevent injury Standard of care 4 elements of negligence:duty, breach of duty, proximate care, damages 5.assumption of ridk

flexibility

1.Rom about a joint 2.manual/electric goneometers measure joint angle,sit and reach box evulating hip/lowerback 3.overhead squat-asseses bilateral movement of the hips,knees,ankles along with shoulder and thoracid spine 4. balastic stretching cannot be performed 5.athlete should move slowly into a fully stretched postiion and hold it

Wrist

1.Sagital flexion-wrist curl=free throw extensions-wrist extension-backhand 2. frontal ulner deviation-specific wrist curl-swing iwth bat radial deviation-specific wrist curl/golf backswing

Medium level plyo

1.Single legankle hop, double leg tuck jump, split squat jump, double leg hop, jump over barrier,front/lateral hop barrier, side skip, single/double arm bound, side to side pushoff, lateral/squat box jump, drop freeze 2.single arm throw-1-6;abduct shoulder/elbow flex, plyo pushup 5-8,45 degree situp

Lineman

1.Sport eval-all major muscle areas especially hips, thighs, chest, arms and low back-hypertorphy Exercises:core-clean,tire flipping,bakc squat,deadlift, bench press, shoulder press-90 sec Assistance-towel grip pull up, abdominal crunch,step up,leg curl,bent over row,shoulder shrug, biceps curl,lying triceps extension, seated calf raise-60 sec

Expiration

1.abdominals and internal intercostals

rate of force development

1.ability to produce force rapidly is the most desired trait for max force production as it iimproves jump height 2.is change of force over chnage int time 3.take force at least 300ms and and many sports take 0-200ms

Testing option

1.actual 1 rm 2.estimate 1rm from multiple 1rm 3.multiple rm based on number reps planed for each exercise set 4.1rm for core exercise and multiple rm for assistance exercise 5.1rm should only be used if is valid or reliable which it is not for bent over row due to weakened low back stabilizers 6. Core exercise gets effected by too many reps an assistance exercise should have at least 8rm to minimzie joint and ct stress

muscle fibers with resistnace training

1.all fibers

Machine based training

1.allows for better ability to target specific muscles 2.stabilizer muscles are less involved

Acute hormonal responses

1.amount and type of physiolgical stress 2. metabolic demands 3.changes in resting metabolism

angle of pennation

1.angle between muscle fibers and an imaginary line between muscles origin and insertion 2.0 corresponds to no pennation

training golas

1.application of force and optimal stride length/frequecny 2.force occurs during ground reaction in stance face 3.acceleration prupulsion lifts hips above ground so pseed does increase at large rate which is known as max velocity using ssc (through stiffnes sregfulation) to propel com horizoantal 3.objective to be considered-bereigf ground support at ahcieving rapid stride rates (speed and strength training), further develope ssc as a means to increase impulse for sprint (use wightlifting to produce greater forces

drive theory

1.individuals state arousal/anxiety increases so does performance 2.influenced by skill level,task complexity

max velocity

1.athlete maintains acclearion phase when shin are vertical so is tosoe and head. when hips rise joints are stacked 2.athlete is not displaying optimal fron tside mechanics with regard to the height of swing leg-inadequate orce production-improper lifitn the knees and not focusing on ground reaction force influencing musculature 3.overtsiidng-overstriding increases speed via larger ground times which dapans the effectrs of ssc-instruct athletes to run in lane 4.athlete is displaying chronic hamstring problems due to insufficient mobility-pelvic problems-hamstring problems occur during the swing phase as a result of eccentric lengthening and is compromised with naterior pelvic tilt (soft tissue mobility beofer) 5.athlete is attempting to cycle leg action resulting in an increased time to complete the swing phase due to improper force application and open gap between the knees during stance phase-instruct athlete to drive foot down and back not paw which prevents use of of vertical forces overlapping ssc 6.athlete I displaying erroneous arm movement in transverse plane-drive arms down and back to maintain stores and athlete should recover near midline of the body in order take advantage of gh joint from (not due to fatigue but infeeicent force applciation

505

1.athlete sprints 10 y to the time lights and another 5 to the second one where the athlete turns and accelearates to the finish 2.turn off either leg is allowed

core

1.axial skelaton and all the soft tissues associated with the proximal attachments, and pelvic/shoulder girdle 2.soft tissue articular/fibural certiledge 3.Soft tissues gnerate force-con and reisst motion ecc/iso 4.muscles associates allow for torques, angluar momentum for performance of integrated chain activities such as kicking/throwing 5.better foundation for force produciton in upper/ower extremeties

Equipment arrangement

1.barebells and dumbells should have 36 inches of space w 2.walkways between free weights and machines 3.free weight sand racks agaisnt the wall 4.36 inches for weight trees 36 inch of space for walking around rack 5.weight is 36 inches apart from other racks and wall 9.platforms are space 3-4 feet apart 6.warm up area-49 sq 7.circuit machines 24-36 inches away from each other 8.walkways 4-7 ft wide 10.olypic lifting area-144 bench press=90ft biceps curl-40 ft back squat-130 ft treadmill-45 rower-40 bikes-24 stair steppers-24 skeers-6

cod progression

1.begginer -decelration drills progressing to higher entry velocity/shorter stop distance -basic movement patters for foward, backward, and at lateral shuffling -cod at low velocity less tha n5 yards of accelration into cod like zdrill 2.intermediate -deceleration drills with foward progrression -expand to include a broad range of cutting angles less than 75 -mya increase enmtry vleocity during drills up to 10 yards of acceleration leading into cod 3.advanced: decelration to recelration in both foward/lateral direction and greater tha n75 degress cutting angles

agility

1.begginer-physical and technical competance should occur before agility drills are incorporated 2.intermediate:cod drills in begginer and intermediate invovle simplem stimuli with limited options 3.advanced: larger degress of psatial/temporal uncertiatny/small-sided games/evasion games and skills

manuverability

1.begginmer drills or test such as illinois agility that requires nearly straigh line running with slight bends 2.Intermeidate: drills increase difficulty of the bend such as l-runn and transitional driless between modes of movement lie t-test

Skinfold measurements

1.caliper perpendicular to the fold by .5-1inch 2.chest-diagonalfold between anterior axillary line and nipple thigh-vertical fold midaway up the thigh 3.abdomen-vertical fold to the right of the umbilicus 4.triceps-vertical fold between acromnion and olecronan process and elbow should be extended Suprailiu-diagonal fold above ilac creasar-diagnol calf-vertical-medial level with amx circumfrance Midaxilla-vertical fold on ziphoid process subscaplaris-vertable border of inferior angle to the scapula within 3-5 percent

impulse

1.change sin impulse result ability to accelerae or decelerate 2.break-negative hroizontal force 3.propulsive force-positve horizontal force 4.applied during ground contact time 3.max velocity phases-there is an symetrical production of force resulting in much shorter ground contact in compatison to acceleration phase

facotr effecting cod ad perceptual cognitie

1.cod and agility with shallowr cutting angles less than 75 are associated wit shorter ground contact times less than 250 ms so perceptual congitve and speed training 2.cod and agility with greater cutting angles of 75 or more has greater contact time of more than 250ms due greater breaking so eccentric/max strength as well concentric explosivness during receleration should be empahsize 3 some tests require mrapiudn changes of direction while other require multiof direction in which mroe bending around an object while mianitian velocity

perceptual cognite ability

1.componets are visual scannin, anticipation,pattern recognition,kowledge of stiudation, decision makting time and accurcy and reaction time

Muscle action

1.concentric-swimming and cycling 2.isometric-abdominals during sit up while hip flexors do the work 3.during raising/lowering of movement abdominal muscles act concentrically and eccentrically 4.isokenetic cocnentri-torque declines as angular v increases exxentric--as joint angle velocity increases more torque can be produced

Training variables

1.constant external load-free weights; back squat greates muscle forces at top and least at bottom 2.accomodating reisistence-isokenetic allows for speed of movement to be controlled throughout ROM 3. variable resistance-allow applied resistanc eto varie din terms of joint angle to alter resistnace so muscle displays max force during whole ROM -back squat greatest muscel froce porudction occurs at the top -reduce at the bottom and increase at the top -chains/bands allow for resistance to be varied across rom Variable resitance would reduce resitance at bottom of squat and increase resistance as athlete ascends During concnetri effort a lot of time is spendt decelerating -match changes in joint leverage, overcome mechanical disadvantage with specifx joint angles and compensatory acceleration

Selective recruitment

1.critical at high speeds/force production -sleective recruitment for countermovment`

reducing performance anxiety

1.diaphragm breathing, progeresive muscle relaxation,autogenic training, systematci desensitization

Safety

1.injury comes from lack of skill 2.dynamic valgus can cause patellofemoral pain and acl tear 3.1rm squat-1.5 times body weight 4.balance requieed: singel leg-30 sec 5.Advance-30 sec in sls

agility development

1.dynamic strength-base strength and mobility using bodyweight exercises and leaning drills for novices and for advanced squats,pulls, and cod drills 2.cocnetrip exp[losive strength-reacceleration from braking phase in cod and agility novice: box jumps and acceleration advanced: box jumps,olympic lefts,loaded squat jumps, advanced acceleration 3.Eccentri strength-absorb laod druring breaking novice: drop landing and declearation drills with foward emphasis advanced: drop landing and recieved strength required during ctach pahse of olmypic lifts and decelration drills ( high velocity and various angles) 4. reacitve strength-increase ability to transfor from eccentric to concecentric novice: begginer plyo advnaced: loaded/drop jumps, complex training, advbnaced plyo 5.multidirectional strength:required to hold body postion novice: lunges,low velocity cod (Z-drill) and laterla and backward/foward cod drills adnaced:unilateral lifts ,greater dof (land mine), high velocity cod, challenging cutting angle cod 6.perceptual cognitive apilites novice:simple rt to increase temporal /spatial advanced:small sided games and severly restriced temproal/spatial agility drillls

isolation

1.dynamic/isometric to isolate specific core such as plank 2.good for those who are untrained/injured 3.not for sports performance 4.these exercises increase muscle activation which result in spinal stability

fundamental movements in max velocity sprinting

1.early flight-eccentrip hip flexion decvelerated backward rotation of thigh whiel eccentric knee extension decelerated back ward rotation of leg/foot 2.midlfight=cocnetric hip flexion-acceleartes thigh foward and eccentric knee extension to eccentri c knee flexion 3.late flight cocnetric hip extension: rotaes thigh backward in preparation for foot contact eccentric knee flexion-accelearted leg backward limting knee extension stopping before foot strike by concentric knee flexion to minimize breaking at touchdown 4.early support: concentric hip extension-minimzes breaking effect at foot strike breif cocnentric knee flexion followed by eccentri hip extension-reissts tendance of hip/ankle extension to hyper extended knee absorbing landing shock eccentric plantar flexion-helps absorbs shock and control foward roatation over ankle 5.late support eccentric hip flexion:decelerated backward thigh roation; roates trunk in preparation for foward takeoff concentric knee extension: propels center of gravity foard concentric plantar flexion: aids in propulsion

stretch shortening cycle

1.eccentric-concentric coupling phenomoneen in which muscle-tendon complexes are forcibly lengthened or stretch loaded and shortened in an elastic manner 2.relevant in running and jumping 3.rapid transition between eccentric and concentric 4. express 2 phenoman intrinsic muscle-tendon behavior 5.force-length rflex feedback from the nueral ysstem 6.Ssc action increase mechanical effiency via elastic ernergy, recovery in an acute manner while chornically they upregulate muscle stiffness and enhance nueromusclar activation 7.thye should invovle skillful multijoint movements amd should frquent breaks scheduled 8.plyo and heavy reisstance via compl;ex training accomplishes this 9.inapropraiate for youth

warm up

1.enhanced nueral function,disruption of transient ct bonds, increased basline o2 better for active 2.faster msucel contraction/relaxation from both agaonist/antagoinst 3.improvements in the rate of force development and reaction time 4.improvements in muscle strength/power 5.lowered viscous resitance in msucles/joints 6.improved o2 delivery since higher temp facilates release from hemoglobin/myglobin 7.enhanced metabolic reactions 8.elevation of baseline o2-not temp related

Resistance

1.excercises targeting the uninvolved limb may improve muscle strength in the involved limb 2.risk factors for active individuals in regards to upper extremity injury are increased glenohumeral range of motion,scapular dyskinesia,decreased shoulder strength -uses range of motion exercise and the throwers ten 3.risk factors for lower limb injury include decreased balance,nm control during jump landing, decrease lower extremity strength -programs should focus on nm control on activities such as cutting and jumping that can reduce injury during plyo 4.eccentric training hleps hamstrings

Designing an aerobic endurance program

1.five variables: exercise mode,training frequency/intensity,exercise duraiton/progression 2.women and man have similar responses to training 3.poor exercise economy-interval training 4.increase lactate threshold-interval training 5.need to training more than twice a week to improve vo2 6.multiple training sessions per day-increase citrate synase,time t exuatsion, resting muscle glycogen 7.increased intensity=benefits skelatol muscle adaptations,greater type II fiber recruitment,improveed o2 delivery to muscles 8.cross training helps for athletes in evolved in multiple sport and should use cardio that best mimics scport 9.train 2-5 times per week 9.more rest if session have higher duration/intensity and ift they are begginer 9.overload is neccessary 10.85%=20-30 min and 70% occurs over a few hours 11.ath;etes should have one day of progression

Hip sagitta;

1.flexion-leg raise-punt 2.extension-bakc squat-long jump take off

equipment

1.grass field, rubber mat-suspended floor 2.mats 6* inChes or thicker extend amortization phase 3.minitrapoline-begginer/rehab due to extended amortization 4.10-13 ft ceiling height 5.3-4m surface area 6.boxes should have sturdy wood or metal 7.depth jumps 16-42 8.poor footwear=dmaage of knee and hip proximal joint

instability devices

1.great for injured athlete since they reduce low back pain and improve soft tissue that stabilize knee/ankle joints 2.sinc eknee joint originates in lumbarpelvic region it can help reduce likelihood of acl tears or retears 3. training with the se decives diminishes force production,power output, rate of force development 4.usefless for athletes since they need a much greater stimulus for movement velocity, force production, and rate of force developement 5.thes devices work by requiring core to induce postural adjustments from disequilibraim 6.reduces force generation by agonist 7. Devices reduce low back pain and improve efficiency of tissues that stabilize knee/ankle joints 8. Knee joint relate muscles oroginate in lumbopelvix region so it could prevent acl tears

additional nuerophysiological consideration of cod nd agility

1.ground contac during plants pahse is .23-.25 for agility and .44-.72 for cod and acceleration of sprinting is .17.2 ad max velocity of sprinting is .09-..11) 2.agility-nermuscular development with high force high =velocity eccentric training 3.visual search scanning, anticipation,descicion making, and reaction time

EPoc

1.intensity is most improtant 2. 50/60 vo2 max and greater than 40 min 3.heavy resistnace exercises 3 sets,8 exercise, 80-90% 1rM and supramax

monitering sprint avalibility

1.ground reaction time-single stance phase time-athletes has shorter ground contact times suggesting they develop force at hgiher rate but sometimes has longer ground contact at intial stages of sprint due to accelration 2.step length-distance between toe and heal of two footsteps which imrpovement occur through sprint mechanics/posture enhancing nueral output 3.strid length-ditance between heel of 2 consecutive steps in smae foot-amy occur due to sprint mechanics/posture imrpoving nueral output 4.flight time-occurs between end of one step and beggining of antoehr an can be due to higher vf over shorter time resulting proper horizontal displacement and an thltete may produce higher forces over longer time resulting unnessary verticle amplitude 5.stride angle: angle at which foot leaves providing the coach with ability to see if force is produced at the righjt moment and shows what stage the spring attains 6.speed-steps and first steps gorund contact/flight time leading togorund contact 7.acceleration: change in speed determined by difference btetween 2 steps and sum of ground contanct and flight times of each step;more accelration=more speed

reactive stregnth index

1.hands at sudes 2.jump hieght/contact time steps down form 20,30,40cm and then jumps 3.higher box allows for a stretch tolerance

Static vertical jump

1.hands on sides 2.no countermovement 3.desend into squat at 110 degrees and hold positon for 2-3 seconds

Jumping

1.high stretch rate=greater recruitment during ssc comcentricphase;athletes absolute performance increases; static squat(90 degree knee and hip) -lowest height, approavh jump highest 2stretch rate illustrated by cmj, vj,statix squat jump 3.static squat does not allow for potention 4.apprach-more eccentric/stretch rate than cmj Cmj-rapid eccentric stimulates strecth reflex potentiating muscle activity and potentiating muscle activity, and also rapid stretch

cod abilityt

1.high velocity braking requirement and multiple cod 2.trunk postion influences cod 3.measured by ability to declerate reoriented body and recelerate 4.in basketball player t-test-increase lbm and less body fat is na predictor 5.higegh/limb length are not under scope 6.body com is realted to lateral change 7.cod/cutting is improved with inreased hip extension,low com height,minimized trunbk angular displacement, incresed lateral trunk tilt 8.acclerareate,holdy boyd and recelerate are improtant taks 9.stregnth involving isometric,dytnmiac,eccentric need for cod 10.mn system dapt to breaking using high velocity eccentric ontractions such as drop landings,landing from aload phase, catcdh phase of power clean/power snatch all of these place ecentric load on hips,knees, and ankles

aerobic capacity

1.hiit contributes to performacne increasing power output,ventilatory threshold,hydrogen ion buffering,fat utilization 2.exercise economy-energy to maintain e velocity;better runners have shorter strides;greater requency 3.for cyclists an inneficient body postion,body mass increase, increase velocity genrates more wind resistance making it harder 4.swimming-stroke mechanics bget better reducing velocity 5.programs should increase vo2 maxwhich factors like high lactate threshold,high percentage of type one, good exercise economy, and using fat as fuel storage

common psrinting technique errors acceleraartion

1.hips to high in crouch-have athlete space feet by 1.5-2 foot lengths then lower leg in to start postion by dropping shin of back leg to be more parrael with sprint surface 2.lateral step outs due to improepr force distribtuion-instruct athlete to push/drive through ground 3.short/tight arm movmeent due to misunderstanding-instruct athlete to drive elbow down and back or pull hands down and back to stimulate pulling on the rope. also cue the athlete to allow hands to fully break at the waste while allowing the arms to recovery at body midline from nose to naval 4.uncessary tension in dorsla muscles/neck hyperextension-keep torse and head in line as they rise at the smae time during acceleration and transition pahses 5.athlete jumps to high first stride or steps over knee of stance leg (pusoff angle is to hgih and upward thrus t is steep-intitae movement be driving into the gorund and wllowing the swing leg to horizontally stance leg shin and keep foot of swing leg close to ground for proper accleration 6.premature upright posture using inadequate push of force or improper carriage of head-have athlete continue pushing into the ground while maintain upright trunk length. keep head in line with spine

Three types

1.hold-relax: passive pre stretch for 10 seconds;holds for 6 seconds and doesn;t let partner move while applying hip flexion force,passive stretch is then held for 30 sec due to autogenic inhition activating hamstrings 2.contract-relax a.passive prestretch of hamstrings for 10 sec b.hip exxtension from partner so concetnric muscle action occurs c.passive stretching is applied and held for 30 d.used autogenic-hamstrings 3.Hold relax with agonist same as first 2 phases of hold relax but then the athlete reflexes hip/quad-reciprical and hamstrings;autogenic-hamstrings and recipeicL: hip flexors so greater rom -stretches are performed for cehst,calves,and ankles,groin,quad,hip flexors,shoulders

Heart rate

1.hrr/functional capacity=50-90% 2.age contributes 75% to hr but mode of exercise and intensity should also be considered 3.RPE influecned by envronemnet,temo,sex,training satus,age 4.age predicted hr is needed if testing is not availble

General adaptation syndrome

1.hw adrenal grland responds to stressor 2.increase in reisitance to stress after alarm is called adaptation 3. needs a timely removal of stress and reapplication 4.hypertrophy pleatues at accomdation

Power training-fv curve

1.illustrates greater amount of concentric muscle force generated the slower concentric muscle shortening and velocity movement 2.intermediate velocities 3.less than 100% load have more Power at around 90%

Nueral factors

1.importnat for stregnth gians at 85% or more 2.accounts for unilateral cross education of resting muscles contrallaterally 3.untrained individuals=bilateral deficit

overtraining

1.increase CK 2.decrease glycogne levels 3.decrease pituitary secretion of GH 4.decrease testosterone decreased body fat decrease sympathetic tone

aerobic resposnes

1.increased ventilation,tv 2.slower sa discharge rate due to increase parasympathetic tone 3.submax-reduced breathing,increased TV 4. increase in glycogen/triglyceride sorage 5.extreme intense only resi;t in peripheral vaso responses due to increased catocholemines 6.increased testosterone IGF-1 7.o2 consumption improves in 6-12 monthes 8.lower blod lactate at submax 9.improved enzyme activity 10.increased avo2 differnece 11.vo2 max increase by 20% 12.increased glycogen stores

nervous system

1.interaction between the cns and the muscles influence rate and strength of muscle contraction 2.combintation of strength,plyometric, and sprint 3.strength training enhances nueral druve, rate and amplitude of impluse sent to ns 4. increase in nueral drive increase ap rate, increase in both muscular force production and rate of force production 5. similarly plyo training demonstrates increases in excitaiblity of high threshold motor nuerons 6.increases in neura ldrive attributed to rfd adn impulse gneration

Hip trasnverse

1.internal rotation-resited IR-baseball pivot 2.external rotation-resisted IR- figure skating turn 3.adduction machine-karate side swipe 4.abduction-seated abduction-wrestling escaep

Shoudler transverse

1.internal-arm wrestle movement-baseball pitch 2.external-reverse arm wrestle movement-karate block 3.Adduction-dumbell chest fly-tenis forehand 4. abduction;exercise bent over lateral raise-tennis backhand

Muscles involved in sport movements

1.internal/external rotation-throwing/tennis 2.knee flexion-sprinting 3.hip flexion-kicking/spring 4.hip external/internal rotaition-pivoting 5.hip abudction/adduciton-lateral cutting 6.torso rotation-throwing/batting 7. neck movements boxing and wrestling

influencers of lactate accumulation

1.intial glycogen levels 2.training state 3.exercise intensity 4.fiber type (higher in type II) 5.exercise duration

Lower back transverse

1.left rotation-exercise med ball side toss-batting 2.right rotation-torsoe machine-golf swing

Second class lever

1.lever for which muscle force and resistive force acts on the same side of fulcrum 2.muscle force acts through moment arm longer than which the resistive force acts 3. the requred muscel force is higher than resistive force 4.calf/heel raise (foot)

Bicepc curls sqaying back

1.limited concentric elbow strength 2.swaying bakc allows the elbows to employ isometric,eccentric strength

low bar vs high bar squat

1.low bar-trunk is more foward so it is closer to knees=less quad work and more glute/hip work 2.high bar-trunk is backward and oppostie happens

runnning speed

1.max unpaced effor tof 15 sec or less 2.speed can be increase in stride length or in stride frquency 3.diff between elite in novic springter is greater force applied in the shortest time period possible,also elite sprinters have higher stride length and have greater stride rate but have lsimilar ground contact times and display similar times toreposition swing leg 4.elite sprinter-are better at directed vertical forces toawrd track at optimal knee height at max flexion of recovering leg 5.higher knee=provides greater time period for force production and ground clearance and produce most force within first half of stance phase 6.faster sprinter achieve higher velocities by applying higher forces in short stand face achieving 11.25m/s-12.55m/s

asistance exercises for sprinmt

1.modalties: rope towing,bungee cord pulls,down hill running at supramaximal speeds 2.potential benefits:supramax speeds increase stride rate allow for improved nm adaptation to increase max sprint velocity 3.disadvantages:-premature rushing of stance phase removing time needed to exert proper forces decreasing muscle activation/proplsion force production resulting in chope steps -towing unnneccary breaking -downhill running=unessary eccentric forces through modified stance leg which compromises ssc which is optimized through foot placement in front of com on flat ground

risstance training for sprint

1.modalties: sled twoing,wind reisstance,incline sprinting, sled pushing 2.benfits-accentuates biomechanics of acceleartion phase by placing athletes in a postion of lowered torso,hips, and shin angles reisted sprinting-covers short diastances by overloading accleration phase icreasing ground force -imrpoved acceleration which changes velocityt leads to an increase in top speed through ehanced force development 3.disadvantages-overly heavy load=longer ground contact times in addition to shorter stride -slopes of incline that are too great to mdify sprinting resulting in poor technieque -sed pushing alters natural sprint gain cycle due to the removal of arm action that synbchronizes the leg action occuring at the hip 4.field athletes should use reistance 20-30% weight while sprinters should at 10-12%

Female athletes

1.moniter nutrition 2.upper body development import for females whose sport require upper boyd stregnth/power 3.women have higher risk of acl due to abnormal nueromuscular deficiency that hurts their biomechanics 4.in order to prevent acl youth should plyo,resistance training0 5.ACl injuries occur form pivotting,deceleration

Lower body ploy

1.more force in less time 2.includes depth jump, box drills, jumps in place, standing jumps, multiple hops and jumps, bounds (98+ feet) 3.further particpation improves endurance athletes helping them produce more force and less energy

Yoy interminted test

1.more speciic to team sports 2x20 meter shuttle run at increasing speed with 10 sec rest athletes jog 5 meters palce one foot on or over the other

Third class lever

1.muscle force and reissitive force act on the same side of the fulcrum 2.more muscle force/shorter moment arm than resistive force;mechanical advantage is less than one 3.bicep curl (forearm)

perscription steps

1.needs analyiss 2.exercise selcetion 3.frequency 4.exercise order 5.training load and reps 6.volume 7.rest period

Testing conditions

1.nerver test when athlete is fatigued 2.do not take supplements before test 3. warmu -dynmaic and a specific warm up with involves doin the wieght at submax and light calesyhenics 4.stretching is appropriate for test requiring flexiblity

ideal performance state

1.no thinking about anaylsis 2.narrow focus of attention

testing order

1.non fatiue test-vertical jump and skin measurements 2.agility test-T-test 3.max power/strength 4.muscular endurance tests 6.fatigueing anerobic-300 yard shuttle (that test reuires a cool down due to elvated hr) 7.aerobic test 1.5mi and yoy

aerobic traning programs

1.training specificity-refers to distinc adaptations that arise from training 2.porgram must improve functions of respiratory,cv, and muscoloskelatol programs 3.frequency,duration, intensity need to be manipulated to continue to overload the system or elese no progress will hapen 4.training programs vary in mode, frequency, duration, and intensity

application of program desingt o sports

1.off season-develope cardiorespiratory base through long runs;as off=season is increases so to intensity and duraiton;5-6 days -to much increased duration lead to decreased aerobic endurance performance -increases in exercise intensity when athelt adapts to training stimulus 2.Presason-6-7 -incrase intensity/decrease frequency 3.In season-low intesity/short duraiton hsould proced competition to maintain athletes strength and improves weaknesses;5-6 4.post season-low training dutatio/intensity to maintain cardiorespiratory fitness, muscle stregnth,lbm;3-5

sports periodization

1.off season-prpe period lasting from the end of the post season till the beggining of the preseason -genreral and specif cprep faces are mesocycles and can be adjusted based on athletes needs like more hypertrophy if they need more muscle. and spand hypertorphy and goes partially into basic strength 2.Presaeason-part of basic strength and strength/power if precompetetive and is used to prepare athlete for compettition be increason perfromacne capcity and the first transition period is undertaken 3.In-season-requires 3/4 week mesocycl with an offloarding week to reduce fatigue allow for supercompensationm -can design matintence with low to moderate volume while mincreasing/decreasing volume/intenisty in other ways-main compettive period where peaking/maintence occurs 4.post-season-second trasnition period/post compettive/active rest

Kettlebells

1.offers Cv benefits but not as good as a tradmill for kb swings 2.increases msucle strength levels in comparison to no training 3.lower than seen with weights in terms of max strength/jumping 4. hand diameter=differcnce between kettleblls 5. space between bootom of handle and top of the ball is 2.2 inches and the handle length is 7.3 inches 6. Can increase muscle strength and vertical jump but not as much as weightraining 7. Iron and sport kettlebells and fixed and adjustable

Older adults

1.osteopenia between 1-2.5 deviations less metabolic capcity, RMR 2. muscle activity before preacitvation and following cocontraction with the ground is important 3.training improves dynamic balance

Phosphagens

1.partially related to fatigue 2.dynamic muscle action promtoe more fatigue than isometric 3.takes 3-5 min for restoration 4. more in type 2 fibers;so increased with sprint training

Pennation

1.pennated muscles can produce more force;sarcomeres in parralel;less shortening velocity 2.non-pennated muscles produce less force;sarcomeres in series;high velocities

childhood

1.period before development of secondary sex organs (tanners method invoves developement of this0 Stage 5 of tanner is full sexual maturation

differernt systme

1.phosphagen-5-7 min-alactic 2.glycolitic-lactic 20-60 sec

Secondary prepr period

1.post season active rest or restoration-take 1-44 weeks off to rest mentally and physically and do recreationalactivities. -can also be used for one week breaks between trianing -over extending rest means more predatory unless ana athlete is injured -second use is one unloading week after 3 weeks -reduced overtaining

spring-mass model

1.pre-tension increase in sneistivity of msucle spindles and improvementy in time need for feedback results in greater muscle stiffness/tendon complaince 2.describes relationship betweeen ssc,muscle stffness and sprinting 3.upright sprint compression of spring begins at foot strike resulting in horziontal breaking 4.midstance-com moves ahead adn it is compressed to the lowest point 5.push-off is resturb of energy through extension of coiled spring 6.one spring propels the other foward

desing stages

1.predisign-needs anaylsis,master plan with short/long term goals,financial fesebility plan,hiring an archetect 2.Design-finalize the commitee and blueprint 3.construction-follow plan,check progress,arange epuipment 4.preopperation-hire staff,assign duties,operation plan,creat cleaning schedu;e

Mechancial advantage movement

1.quads msucel keeps tendon from falling close to access of rotation 2.elbow extension/flexion no structure to keep reprendicular distance 3.free weights;moment arm varies throughoiut movement

Agility tests

1.reactive agility test is less than 3 sec and tests change od riection speed and perceptual cognitive ability 2.505-perofrmed with a single leg or change oar ajump that is usally performed only in testing;measured cod speed and is less than 3 sec (modified without 10m run) 3.T-test-maneuvarability less than 12 sec 4.pro agilit-cod speed less than 5s 5.Illinois agility-improvements may be due to improved metabolic capactiy and cod and this imposes a higher metabolic requirement of less than 12 sec and test manueverabilit;require velocity maintencey 6.Lrun-manuveribility less than 6 sec;maintain velocity

Pennation angle

1.resitance training increases the angle affects force production and rom

Speed development strategies

1.short to long term method merges larger rate of accelaration and greater sprint vleocities -beigns training year improving propulsive force through short sprints and then doe slonger sprint work through upright running 3.ideal for speed and acceleration

Takeaways from the table

1.small muscle areas/ machines might not be accurate for this 2.athletes can exceed reps especially lower body exercise 3.more reps for machines than free weights 4.most accurate relationship is laid greater than 75%

ATP stores

1.smaller than creatine phsphate 2.higher creatine phosphate in type 2 fibers 3.those who are anerbocially train may replenish ATP faster 4.cannot be depleted during extreme intensities/durations

anxiety

1.trait-dispostion to finding environment threating 2. uncertainty accompanied by elevated autonomic and voluntary nueral flow 3.somatic-physical symtoms tense musles, upset stomach,hr-physiologial arousal 4.cognitive-negative percetion

Lipids

1.tryglycerides,steroids, and phospholipids tryglcerides-glycerol and 3 fatty acids fat stores A,D,E,K

low level plyo

1.two foot ankle hop,squat jump, jump and reach, double leg vertical jump, standing long jump, skip, power skip, backward skip, single/alternate/lateral (5-18 in) leg pushoff, double leg jump to box 2.chest pass, two hand oveehead throw, two handed side to side throw (All:2-8lbs;10 feet away

Sled

1.uses both inertia and gravity 2.provides horizontal resistacne

defined speed,change of direction,agility

1.speed-skills and abilities need to ahcieve high movement velocities rquiring the ability to accelerate and acheive max velocity 2change of direction-skills and abilities need to change movement direction,velocities, and modes requires accelerating and decelerating 3.agility-skills and abiltiies need to change direction,velocity, and mode and response to a stimulus influences perceptual-cognitive componenet agility and change of direction include decelartion ability and mod of movment 4.succes in these movements is a product of strength capacity combined with agility when athletes are sprinting or changing direction their performance is a function of physical capacity and technical professional and biomechanical abnormilites ruin these ethings 5.strength-athletes ability to do high force but it is sometimes invented in these 3 incidence but it allows athlete to accelerate,attempt and maintian high velocities, and it is needed to accelerate or decelerate 6.cod and agility includes sudden sprint and shuffle 7.all 3have large number dof due tocahnge in direction

practical implications

1.speedimpulse and max force production (time constrains are shorter than time necceasary) are important 2.change o fdirection and agility-angle of change of driection or velocity of entry changes so does impulse to chang emoment perceptal cogntiive can influence physical demands by limitng time

agility development

1.sport specific small sided games are not effected 2.beggin with cod followed by perceptual cognitve or agility drills 1.cod deficity-diff between straight line sprint and change of direciton test of equal length: gives insight into time required to change 2.gorund contac time-length of plant pahse/cotnact with ground:varible independent of straight line which can see if athlete improved cod 3.exit velocity-horizonal V during inital step out of plant;first step reaccelration from toe off;improvingthis implies greater rate of force devleopment relecant to improving cod 4.Entry velocity: velocity of athlete before plant phase to undestand demand of cod 5.desicion making time:-2 orerinetation defneisve moving in sma eidrection of stimulus and offensive-moving in oposite direction;decision making time is negative-athletes anticipated movmeent before stimulus; also identifed if athletes need to devleope perceptual-cognitive ability in agame

speed development

1.sprinting-max velocity sprinting improves runnin the most -athletes sprint prowress depends on generation of high forces in short periods of time -neurolgical daptations resulting from long-term training result from max strength/velocty to improve rfd and imulse generation -upright sprinting uses ssc like weightlifting and jump and is part of plyo ytraining -ssc increases muscle stiffness which works for sprinting -requires near max muscle activation=depends on cns-rate coding -incomplete relaxtion occurs when signal does not reach threshold and results in a greater rfd/contratiom -sprinting leads to greater control of ms via cns control 2.strength -transfer of strength result from similaritites of movement patters,peak force,rfd, acceleration, and velocity patters -fibers such as corss sectioal area and fascilce length adn training should merge max strength and spped qualtiies -clean, snatch, and midthigh pulls enhance sprint performance through muscle sitffness,enhance rfd,coactivation of musculature sorrounding hips/knees 3.mobility -soft tissue not knetic -mobility is freedomn of athlete to move througfh desired rom while flexibility is total rom -improper mobility dapends sprint speed

Margaria Kalaman test

1.staircase with 9+ steos each 7 inchea high and a 20 foot heat start nearest .1 seconds p=(wxh(from 3rd to 9th step) 3.2-3 min recovery from each trial

sprinting technique checklist

1.start -athlete distributes balanced body weight through 3/4 piontpostion -front leg is 90 degrees and rear is 133 -aggressive extension with both legs gnerating hgih horizontal velocities by pushing against gorund -vertical velocity is greates t infirst 2 steps occuring during start clearence .28 sec -vertical force propel body upward -start clearence occurs once the leg set in the front block postion ears extension of knee joints (exit angleof fron t lower leg extension is 160) 2.acceleration-during start clearnece and intital steps of acceleration, the recovery of the swing legs should be low to thre gorund whre the toes barely go off the ground -elite sprinter have shorter steps to increase horzontal vleocity and have a shorter ground reaction time in second step -20m eters=body goes upright as head rises with the torsoe 3.max velocityt-displays stacked joints-shoudler above hips above feet during stance face -eyes focused ahead and head is neurtaral -shoulders are dont and relaxes while arms/legs move at the smae rate -have higher stride legths -shorter ground reaction time

sprinting techique

1.start, accleearion, and top speed while limb move through a series of stance consisting of eccentric breaking and occnentric propulsion while flight phase consists of recovery and ground prep 2.errors- including over reaching/overstriding, improper coaching quest,misapplicaiton of forces,poor mobility, external interference disrupting athletes gait, or poor coaching

agility developments

1.strength-emphasis on relative strength and speed as well as eccentric strength and larger breaking forces -load-velocity exercises such as squat jumps,countermovmeent jumps, and drop jumps, cod and agility drills 2.COD-closed skill cod and progression are based on intensity and difficulty 3.perceptual-cognitive abiliy--stimulusdrills,closed skill ,deceleration or z-drill

tire training

1.strongment-log lifting,farmers walks,tire flipping to elevate blood lactate response due to their greater instuability 2. tire should not be taller tahn athletes upright heigh 3.narrow tires are hard to flip for tall athletes and wider are difficult for short athletes due to short arms 4.tire needs good tread 5.form;backlift,sumo,shoulder against tire sumo-once tire is at chest/hip height the hands are rotated so that a foward pressing action can be performed with the arms backlift/conventional-narrow hip width-as the tire is raised the hands are repostioned 6.ankles are dorsiflexed and hands are supinated as chest and shoulder are agianst the tire 7.athlete initaiates flipping movement by plantar flexing, extending knees/hips and shoulders/hips rise at the same time and should move foward 2-3 steps 8.use tripple extension 9.once the athlete reaches hip height,athlet flexes hip of one leg and flexes with the quads-then the athlete switches hands to the upright postion then runs feet toward the tire while extending hands

Resistance with chains

1.structure,length,density, diameter, links of chain 2.intermediate advanced athletes 3. avaerage of bottom and top ;pad 5. heavier chains over lighter chains so it doesn't hit the floor till at the bottom;-greater nueromuscular activity may oocur to the decrease of barebelll weight so the movement speed may increase 6. Quicker amortization and more eccentric and more rapid ssc

agility techncial guidlines

1.visual focus-chanigng direction should on the shoulds,trunk, and hip of the oppenent;following anticipation of event the athlete shoudl redirect attention a new area leading body transition 2.body postion during braking and reacceleariton-control trunk lean/decrease trunk motion, through stnace phase, reioreint trunk nad hips to direction of travel for more effective reacceleraiton -body allightment throgh ankle,knee,hip, trunk and shpoulder -enter/exit cod with a low com -when performing side shuffling cod maintian low com 3.leg action-tolerate eccentric breaking laods and rom at knee need to be tolerated while avoiding stiff-legged breaking style --focus on the gorund while pushing it away 4.arm action-powerful arm action should be used to facilitate leg drive to ensure arm action is not decreasing in speede particularly during diff changes in direction

Log lifting

1.weight is added with traiditonal plates;pronated grip

Mechanical model

1.when concentric movement follows energy is released 2.energy dissapates if concentric action does not occur immediately or eccentric phase is too long 3.elastic energy in muscoloskleatol increased with rapid stretch 4.tendons are majority of SEC 5.if eccentric phase is too long or requires greater motion about the given joint and the stored energy dissipates and is lost as heat

women vs men

1.women have 2/3 strength as men upper body 2.similar for lower body 3.women have 63% of mens power output 4. abosulte gains in strength are greater in men but short term gains in hypertrophy/cross sectional area are short term for relative

added chain weight

1/4 inch: .6lbs-4in,2.8-20, 5.5-40, 8.3-59,11-79 3/8 inch .8,4.1,8.1,12.2,16.3 1/2 inch:1.6-4,,16.3-40,32.6-79 3/4 inch: 3.1, 15.4, 30.8,46.2,61.2 7/8: 4.8,23.8,47.5,71.3,95 1 inch:6.2-4,61,6-40,123-79 To determine resistance bottom and top resitance are avergaed

Speed

10 yards=acceleartion 40yards=max speed more than 100m is more anerobic/aerobic and does not reflect max speed requires proepr footaware and a non-split surface

Straight line sprint

10,20,40

percentage of max hear t rate

220-age=amphhr amphr*exercise intensity (percentag eof Hr)

water

2-3% weight loss can increase core body temp and increase fatigue

Other phases

2.first transition-bwetwenn prepeatory and competitive -increase intensity decrease volume through strength power phase while last weak is marked with decreases in volume and intensity Strength power=2-5 sets,2-5 reps, 87-95 for very high and 30-85% for low; low volume/low-high intensity -intensities near compettivve pace,sled towing,sprints against resistnace/uphill 3.Competitibie period-in season maintenence 85-93% 1rm,2-5 sets,3-6 reps,low to moderate volume and moderate to high intensity for better for team sports that last several months to maintain strength/power to manage fatigue b.peaking::50-93 moderate-high,1-3 sets/reps, very low volume, very low-very high intensity puts athlete at best shape for 1-2 weeks and extending this period results in overtraining/reduced performance -designed to reduce fatigue -resistance training may be limtied to 30 min, -no resistance 15-20 min of sprint intervals

altitude training

3.aerobic performance may began to decrement as low as 700 2.athelte must have 12 hours hypoxic training 2100-2500,12hrs/day for 3 weeks acclimation at 12-14 days percentage of oxyfen is the same but not partial pressure

Program length

4 weeks improves vertical jump -advanced120-140 Begginee:80-100 throws 6-10 weeks -footbal player should progress from low to moderate intesnity and moderate-high intensity

Supine exercise

5 point contact-butt,shoulder,head, and feet

1rm table

95-2 93-3 87-5 83-7 80-8 77-10 75-10 70-11 67-12 65-15

vitamen

A,D,E,K are in the body and overdoes can be deadly

Athletic performance

Ability to respond to various physical demands of a specific sport/event

Shoulder-frontal

Adduction-wide lat pulldown-breast stroke Abduction-wide grip shoulder press-springboard diving

Bbal player

All major muscle areas especially hips, thigh, and shoulders-strength/pwoer Exercise:core-hangclean,snatch and clean,push press,front squat,incline bench,pullup (shoulders)-3 min Assistance: crunch,seater row,stiff legged deadlift, standing calf raise: 60-90 sec

B adrengic receptors

B-agonists,produced in adrenal medualla,regulates lyolisis,thermogenesis can result in increase in lean mess

supplements

BCAA's-increase protein synthesis via leucine agnine-critical for nutrition and metabolosim,allow for vasodilation and increase bloodflow but are not that effected Bhydroxy-decreases protein breakdown importnat for high intensity/volium B-alanine- great in exercises with lactic acid;hiit lasting more than 60 seconds Sodium bucarbonr-improve hiit performance but causes gastro issues Sodium citrate-increases ph but is not that helpful for short duration hiit L-cartnin-enhances recovery follwing hiit

Training frquency

Begginee:2-3 Intermediate:3-4 Advance:4-7

Diff backgrounds

Begginer-less than 2mo;1-2;minimal technique IntermediTe;2-6mo;2-3;medium stress and basic technique Advanced; 1 year;3-4;high techniq/stress

Fibrosis

CT replaces degenerating muscle xaus loss of flexibility

Age related issues

Children- avoid depth jumps, high intensity lower body drills due to growth plates being open;neurmuauclar anaerobic skills; focus on speed;proper allignment Progress from simple to more complex Adults; rest 2-3 days Masters Menuscus tear: be careful with depth jumps/single leg -5 low-moderate exercises;fewer foot contacts;3-4 recovery days

Tissue Healing

Depends on age, lifestyle, degree of injury, damages structure 1. respone -pain/swellin/redness,decrease collagen -last 2-3 days -increase inflamaotry cells -decrease collagen synthesis 2.Fibrostatic repair -collagen fiber production -decreased collagen organization/inflammatory cells -catabolism-tissue breakdown -collagen III framework for tissue repair are placed transversley and not longitudinal -new capillaries/ct (scar tissue ) form -2days-2monthes 3.MAturation remodeling phase -proper collagen fiber allighnment -type I collagen fibers tha get stronger allowing to improve strength -monthes to years after injury -collagen fibers form scar tissue and begin to hypertrophy

recovery

Depth jumps-2-3 min rest/5-10 sec of rest betwen reps-power training -work-rest ratio:1-5;1-10

Body compostion

Dexa and hydrostatic are gold standards waist circumfrance=abdominal fat associate with increase risk type 2 daibetes,high cholesteral/bp, and cardiac diseas skinfold calipers measure subcutaneous fat -high waste corucmfrance-high cholestrol type 2 diabetes, high bp and cardiac diseAse

Three phases

Eccentric- muscle spindles are stimulated and signal to ventral root of spinal cord via type 1a afferent fibers (time from tocudown o f fopt to the bottom of movement; gastroc has rapid stretch Amortization-type 1a afferemrs synaps with alpha motor nuerons which signal agonist group;occurs when movement stops and till movement begins; most crucial for power production Concentric-bodys response to other phases energy is released and alpha stimulates agonists;plantar flexes ankle; energy stored to increase force of movement and disipates heat; as soon as upward direction amortization has ended

RAMP

First phase- genreal warmup helps inphysiogocal prep-increase joint viscpsoty second phase-activating/mobilizing Focusing om motor control stability and flexibility Dyanmic stretched are time efficient third phase-specific/potention

knee sagital

Flexion-leg curl-diving tuck Extension-leg extension volley ball block

Neck sagital

Flexion-neck machine-somersault Extension-dynamic back bridge-back flip

Classical periodization-prepatory macor

For novices but advanced need higher volumes and intensities and the shift to high intensity occurs ealrier in preparory pahse prperatory-off-season -lsd running -low intensity plyo -high reps -GAS occurs -specific prepatory phase-more sport specific 2.hypertrp[hy-general prep -develope endurance or/and increase LBM -strenght/pwoer athetes stimulate hypertrophy/endurance -100 yard sprinter may do 400 mruns -plyo: double leg bounding, hopping -50-75%,3-6 sets,8-20 reps high volume, low-moderate intensity 3.basic strength-specific prep More sport specific heavier loads with lower volumes sprinter-interval running strength-squats,power cleans -80-95% of 1rm/2-6 sets/2-6 reps moderate to high volume, high intensity

Emergency planning

Four principles 1. Immediate care to athletes 2. Emergency equipment retreival so ppl should be aware where equipment is 3.activate ems 4. Individual making the call should be familiar with the scene Also emergency equipment, personel, and communicayion

Power exercise muscle groups

Glutes,semimemranus/tendinus,vastus muscles,bicep femoris,rectus femoris,traps,gastro,soleus

Stimulus-fatigue-recovery-adaptation theory

Greater magnitude workload will cause greater fatigue and the longer dalay before recovery/adaptation As the athlete reocvers and fatigue dissipates and performance increases -compelete recovery is not neccesary -manipulation of woroads can be used to asses fatigue/recovery -fatigue-reocvery-supercompensation-involution -main concept training stimuli produces a resposne

2 for 2 rule

If athlete can perform 2 sets of 2 or more reps than the weight can be increased

Stretching duration

Improved flexibility 3-24 min hold stretch for 15-30 sec-anything after=diminishing returns -5-10 min after practice -stretch 2x per week -neural/vascular center are stretch mointer for sensation loss -static and pnf increase movility around knee, hip, thigh, trunk, shoulder, and ankle - increased flexibility needs stretch outisde of praactice but warmup befpre -sport, age, sex, joint structure should be considered

Plyo frequency

In season/off season Football-1/2 Track-2-3/3-4 1-3 and 48-72 hours rest Time of year, spprt, and experience

Types of training

Interval:1:2 work rest HIIT: at 90% or more vo2 max

BMI

Kg/M^2 or lbs/inches^2 X703 men are at risk with 40 inch and women with 35 inch waist

Variation of training load

Light=80% of heavy Medium=90% of heavy

Load increases

Load increas up to 2.5-10% may be used instead of absolute value Less trainined:2.5-5upper and 5-10 lower Trained-5-10 upper, 10-15 lower

Percentiles

Long jump: average m=110/69 f=5798

Health/safety

MAx runs or 1 rm may worsten heart conditions athletes should wear light color clothes

Periodizariin hierchy

Macro- 3 monthes-1 yr used in sports Meso-2-6 weeks Micro- 3 days-2 weeks

Plyo warmup

Marching, jogging, skipping (quick takeoff), footwork-change direction, lunging

Statisticla terms

Medianbetter test measure when there are outliers Mean-most commonlycentral tendancy Mode-least useful Differnce score-diff between begin and end of training Window of adpatationis greater for less well trained athletes

neural control

More flexible individauls have greater stretch tolerance Nueral control is held at cns and pns

constraints

Olympic areas-barebells need revolving sleeves 2.can do machine leg press over lunge to train hips and thighs for 100m sprnter

Spotter

Overhead exercises- Perpfrmed inside power rack woth crossbars at appropriate height Spoter should be as stron/tall Out of rack of high risk of injury over the face barebell exercise-narrower/alternate d grip to liftoff and supinated to spot dumbell pullover,tryceps etension spot the dumbel liftoff-elbows are extended;bench/shoulder press/squating exercises 2 spotters if the one cant handle the load lifted

program goals

Policies-facilties rules and regulations Procedures- how policies are carried out Both should protect program and employees from litigation Mission statement-broad, does not perscribe means, provides direction for upholding ethics, inspires commitment,addresses/matches organizations scope of practice while adressing target clients, service provided, what makes them unique Program goals-desired end products which are based on science to enhance performance and decrease i jury risk and should involve all departments to acheive mission, goals, and objectives

Neruophys model

Potention- change in fv of muscle contractile componets caused by stretch of concentric muscle action caused by stretch reflex(involuntary reposne to stretch relex from external stimulus Muscle spindle-sensitive to stretch and are Stimulated during plyo causing a stretch reflex increasing agonist activity, muscle force`

cross training

Prevents overuse-cardiorespiatory/skelatol Same intensity and duration as prinary mode

other muscular adaptation

RT increases myofibialar volume, cytoplasmic density,sarcoplasmic reticulum,T-tubule densoity,Na-P ATP ase activity RT reduces myochondrial density Anerobic=inrease in resting CP and atp concentriatons

Standing

Require slighter wider than hip width with heels and balls of feet in contactvwith ground

Muscle ct

Rom may b limited by muscl tissu,muscoltendinous unit,tendons,ligamnts,facial shaths, joint capsules, and skin Also eleasticity/plasticity (stretching tissues) Stretching takes advantage of plasti v and can postiveyl effect CT

1rm protocal

Set1: warm up 5-10 reps light weight 1 min rest Set 2 add 5-10% (10-20lbs for upper Add 10-20% (30-40lbs for lower) than do 3-5 reps 2 min rest Stel 3 Increase load by same amount As step 2 Then 2-3 reps Set4 Attempt 1rm-2-4 min period If athlete was succesful make load increase like in set 2; unsuccesful suntract 50% from numbers i set 2 Gets 1rm within 3-5 sets

Training frequency

Split routine- intermiadiate or advance may use it Upper/lower=good for untrained Circuit training- increases CV with 20-30 sec breaks Push/pull- not using same muscle groups good for athletes returning or beggining a progrma Superset/compound-Not appropriate for unconditioned athletes Heavy and light days for advance athletes -also keep in mind concurrent training Power,followed by non power then assistance; multi then single joint of large then small areas

Program objective

Specific means of acheving program goals Design and andminister programs that create desired results Develope programs accounting for biomedical/physiological differences Recognizing accute/chronic physiological responses to training Educate athled on good sleep/nutrition Educate athletes on Peds

type sof stretching

Static less risky than ballistic due to stretch reflex;relaxing/current elongation balastic-doesnt allow muslce to relax to increase rom but it si just as effective at increasing ROm and used pre-exercise like repeated reaching to the toes Dynamic-sport specific not so much on individual muces/generic (mobility;smaller ROm than ballistic;less affctive than pnf/static at than increasing ROM;usually 10-15 min;5-10 reps Avoid bouncing

Flexibility

Static no voluntary movements,passive, no external force dynamic-active movmeents more dynmiac rom than static rom training cannot alter joint structure, Factor affecting flexibility- joint strucutrage,sex Greater rom increases impulse Static does not apply to spprt

Load/reps for diff training

Strengrh greate than 85% for 6 or less;2-6;2-5 min rest Power-3-5 sets;2-5 min rest Single-80-90 1-2; Multiple-75-85 3-5; Hypertrophy 67-85 for 6-12;3-6;30-90 sec rest Endurance;greater than 12 for 2-3 sets rest less than 30 sec

Criterion reference validity

Test scores are associated with some other measure and there are 3 types 1. Concurrent-test scores are associated with other tests measuring the same ability 2. Convergent-high postive correlation between test results and those recognized measure of the construct-gold standard. Type of concurrent validity field testay be prefferae to gold standard if it is less demanding equipment/financial 3. Predictice-corresponds with future behavior or performance. Comparisson of a test scire and succes in sport 4. Discriminative- ability to distinguish between two construct and there is a low correlation between results of test that are of a different construct and dont wast etime, enrgy, resources

synovial joint

at elbow knee;considerable movement

Ankle: sagital

dorsiflexion-toe raise running plantar flexion-calf raise-high jump

Squat

downward-flex knees,hip,torseo and upward extend knees,hips,and torsoe

oxidative system

at rest or light exercise use carbs and fats but rarely protein (greater than 90 min) -rest 70/30 fat to carb ratio

Motor units

Type 1 fibers have a high myoglobin content and high mtocondiral density/size

GiI

athletes should have GI foods during exercise or after

Evaluation of test

Validity and relaiability 1.validity-test measures what it should 2. Construct- represnets underlying construct and meaures what i should so the result should be repeatble, measures the performance of one athlete at a time, appears meaningful, sustainibly difficult, diffrentiate between abolity levels, accurate scoring, suffiecoent trials,withstand statisticla eval tests 3. Face-it appears to the athlete sees what the purpose is and nonformal/quantitative 4. Content- covers all relavent componets of a spprt/position-like jumping ability, sprinting, low bo strength Test battery for doc rr should include sprinting spped,agility, endurance, and kicking power

Single event power

Weightlifting, shot put, high jump Multiple-bball, voleyball

testing

a tester shuld provide either none or verbal encoruagement to both groups each tester should administer one test at a time -2 min rest betweeen trails and 3 min close to max test battery for endurance-5 min rest -phosphagen-3-5 min of recovery whi;e anerobic glycolysis requires 1 hour -test should be indoors and at the same time of day

resistnace exercises

abdomen-rectus abdomnis Rowing motions-lats,teres major,mid trap,rhomboid, rear delt;closed grip bicep curls-brachioradialis,bicep brachi,brachioradialis;closed Calves-gastrox soleus-hipwidth for seated Chest-tric (except flat db flys),pecs,front delt-close dgrip and nuetral for db fly wrist curl-flexor carpi ulnaris,flexor carpi radialis,palmaris longus;closed-supinated wrist extension-extensor carpi radialis/ulnaris;closed pronated grip Hip sled,squat,deedlift,lunge,step up-glutes,semimembraneous/tendaneous,bicep fermoris, vastslateralis/intermedius/medialsi, rectus femoris clsoed pronated grip (front squat slightly wider than shoulder lunge//step up-dumbells-closed/nuetral;spotted at hips width;12-18 (lunge) inches behind athletes foot;start hipw-width and knees slighlty flexed step RDL,stiff,good morning-glutes,semimebranis/tendinosis,bicpe femoris,ers

active vs passive stretch

active-person stretching supplies force passive-partner/machine supplies external force

Hip-frontal

adduction-standing adduciton-soccer side step abduction-standing abduction-rollerblading

Location of horemone release

adrenal medulla-epinephrine adrenal cortex-epinephrine IGF-muscle fibers due to mechanosimulation testosterone-gonads

carbs for athletes

aerobic athletes 8-10g/kg athletes strength,sprint,speed-5-6g/kg after 30 min of aerobic endurance training 1.5 g/kg or at regular intervals every 2 hours

protein for regualrs

age 19+ .8g per kg 10-30% for children 4-18 10-35% for adults protein goes up when caloric intake is donw low protein supresses calcium absorbtion

`Throwing

agonist-triceps which extends elbow antagonist-bicpes slows down elbow extension protecting elbow syngergist-stabilize scapula during upper arm movement

GAS

alarm-any time new training/initail resposne takes places due toan accumulation of fatigue,soreness,sstiffness,reduction in energy stores/performance, maylast several hours/days/weeks result in supercompensation Reisstance phase-secondphase adaptationoccurs and returns sytem to baseline or elevated above baseline 3. Supercomposensation- occurs in response to step 2 biochemical,structurak,mehcanical adjustment elevate athletes performance capacity Exhuastion-training montomnoy,overly varied training detraining-no new training stimulus and can be affected by other non trianing related things

cartaliginous joints

allow for a little movement;intervertabral discs

deadlift

allow hips and knees to flex good morning,rdl,stiff leged deadlift-hips

single set training

appropriate for fir at few monthes of training for the untrained Most specific exercises for bball player -power clean, fromt squat

CArbs

are the only macro that can be metabolized without oxygen

Vertical jump

arms swing upward exerting a downward force on the shoulders and forceing hip/knee extensor muscles to contract slower to generate more force

iverted u theory

arousal facilitates performance up to a certain level

individual zones of optimal funciton

arousal occurs within a bandwidth

Joint structure

ball socket=hip/shoulder=move in all planes and have the greaterst ROM Hinge-least ROm;;sagital plane Elipsodial-sagital frontal planes;wrist effedcts ROm-joint shape of articulating surfacs,sororunding soft tisue

Multiaxial

balla and socket;shoulder

friciton

belt/brake pad resisted cycle ergometers and wrist curl devices

achievment motivation

better athlete will have more

anual training plat

better manages training stress fatigue and recovery 1.presaosn-one or 2 unloading weeks following offseason folloow 3.5 monthes of spoirt specifc training and strength andn power 2.In season-after one unloading week ther are 20 weeks to improve strength power,flexibility, anerobic conditon but shoudl eb limited to 30 min 1-3 times per weeks plyo exersices should balternate with reisstnace and occur 1/2 times daily -no reisstnace training=15-20 min of short intervals -2/3 days between resistance training betwen reisstance,plyo, and sprint intervals -most spent on skill and stratagegy with a little time to devoted to conditioning -power,non pscific power and asssitance (should be omitted during tournament) 3.post seaosn-recreational games or low intesity/low volume that last for a month 4.off season-14 weeks to establish a base of conditioning and to increase athletes tolerance to intense training --testing during first week so inbtiatilal loads are determined which can estimate later loads and exercise can be added in later mesocycles (ie coach can estimate hang clean from power clean basketball-shoulder/hip flexibility,12 min run,300 yard shutte,line drill,t-test, vertical jump, and skinfold -flexibility in cool down and warm up -conditioning can take place on non-workout days -resistance training is higher priority-wehre the athlete can do a 4 day split or 3 days full body -gradual increase in loading and a decrease in training volumes -also aerobic endurance is encouraged

minerals

ca-fruit juices phopshorous-animals products,seeds/almonds mg-nuts,brain electrolytes-na,cl,k iron is less in aerobic trained females

stimulants

caeffine-effective for long distnace but not sprint/power (slows glycogen depletion,increased in fat oxidation by mobilizing ffa's,enzyme phosphorlarion, and enhances power production) preworkout-increases reistnace training volume perofromance and endurnace but not anerobic exercise ephedrine- works with aerobic performance not anaerobic citrus aurantium-combined with caffeine imporvements in exercise time to fatigue (endurance) improved

ristance training

can help increase ROM unless athlete forget to stretch -athlete shoudl develope both agonst/antagonist muscles and should exercise through apporpriate ROM large biceps/deltoid=limited tricep flexibilityh Sometimes muscle bull is more important than flexibility

increased protein synthesis

carb/protein intake, amino acid availibility, timing of nutrient intake,mechanical stress of weight training

anthropormorphy

chest-nipple level for men and above the breast forwomen upper man-elbow fully extended,palm up, armabducted parralel to the floor waist-umbilics hips-heels together reight thigh-max circumfransce right acalf-between knee and ankle

drinking water

children weighing 88 lbs drink 5 oz of cold water every 20 min and 9oz if they are 132 lbs sodium drink 15-20 m/mol athletes should drink 1.5 L /pound

tricpes

closed/alternated grip for spotterpushdown-grasp 6-12 inches apart

Complex training

combines plyo with intense resirance to increas powe;jump squat 30% 1rm

My plate

contains reccomendation for individuals with less than 30 min of exercise 2.involves fruit,grains,vegetables,protein,dairy Dair exclusion-misses out on calcium,potasium and vitamin D vegans-missing out on b12

catabolic

cortisone progesterone

endomesium

covers fibers

epymisium

covers muscles

perimesium

covers myofibrils

Met

cycling 20mp/h highest MET 1 MET=3.5 ml/kg/min of oxygen consumption is what the body consumes at rest 2.power is a readable method because it measures efforts despite environemnt

effects

decrease myocardialfunction, eleevate dbp,baldness,liver damage,premateure epiphysial plate closure,increased tendon tears

Blood doping

decreased submax hr blood lactate and higher ph values

Generation of force

depends on 1.joint angle 2. muscle length 3.pennation

Anabolic steroid

derrivative of testosterone developement of secondary sex characteristics dosing 5-10 weeks -inccreases water retention

Speed and agility mechanics

describes force relative to time 1.rate of force development-development of macxx force in minimal time,typically as an index of sxplosive strength 2.impulse-product of genreated force and time and dictates change of momentum

Ssc

employs SEC and stimulation of stretch relfex to facilitate max increase in muscle recruitment over a minimal amount of time

Cross country runner

endurance and lower body muscles,postrual, arms/shoulders;30 sec core:Lunge,vertical chest press,rear leg elevated deadlift;20 sec Assitance: abdominal crunch,leg curl,lat raise,one arm row,toe raise, machine bakc extension, cable hip flexion

Cunning ham equation

estimate RMR based on lean body mass

Training status

exercise technique, intensity, type, length of program 1.physical testing- evaluate strength,flexibility,power, speed, muscular endurance; 2.Jumping-leg press is also mimics jumping and should be used with squat and powerclean for test batteries along with bench/shoulder press 3.Assesing athlete 4.Primary resistance goal should only focus on one

Shoulder sagital

flexion-shulder raise-uppercut extension-neutral grip seated row-freestyle swimming stroke

Lower back sagital

flexion-sit up-javelin through follow throught Extension-stiff legged deadlift-back flip

Exertion of force/velocity

football lineman-exertion of force at low velocities badmiton-high velocity force

athletes protein

genearl fitness adults: .8-1.0 g/kg Aerobic endurance:1-1.6 Strength: 1.4-1.7 4:1 carb to protein after resistance training 1.8-2.7 athletes reducing calorie diet

warm up components

general warm up-5 min-to increase respiraiton then strecthing than di to specific movements Whole warm up lasts 10-20 min raise,activate,mobilize, and potenitate (RAMP)- Activty should start no later than 15 min after warmup How long exercise is dictate warmup

Precompetition meal

glycogen is the main storage during high intensity 9greater than 70%) exercise precomp-should be low in giber and fat but moderate in protein -they can chose either high or low gi

Anthropromorphy

hieght weight and body girths height-stadiometer to nearest quarter inch weight-balcance scale,atheltes should avoid salty foods and rink water the day before weighing girth-measuring tape and should be made at the beggining of a training period Done in the morning while wearing minimal dry clothing after elimination of foods

tetanus

high frequency of twitches where the twitches fuse

strength to mass ratio

higher in smaller athletes since body size increases faster than body strnegth

Uniaxial

hinge joints;elbow

grips

hook-thumb is under index and middle finger like for power exercises clsoed-thumb is wrapped around the bar open/false thumb does not wrap around the bar Pronated-palms down and knuckles up/overhand grip Supinated-palms up and knuckles down- unde and Nuetral-lateral knuckles Alternated-pronated and supinated grip

altitude

hyperventalation,increase pt, increased submax hr and co takes 10-14 days to accumulate increased diffusion capacity of o2, capillirzation,renal excretion/hyperventalation,increase hemoglobin

during muscle contraction

i band (actin) and H zone shrink

lower ph

important for 400 meter run and repeated snathc exercise

Fibrous joints

in skull;allow no movment

Non weightlifting power exercises

jump squats, bp throw, overhead press throw;0-30% of 1rm since it is hard to decelerate weight they can performed on a smith machine but jump squat should be in power rack

cv responses to anerobic exercise

increase bp,hr,stroke volume,CO -higher at the sticking point/concentric blood flow is increased based on intensity of resistnace, length of time/effort,size of muscle mass activitated -lack of blood flow during heavy resistance

overtraining

increase in type 2x and decrease in type 2a -decrease in testosterone/cortisol ratio -rise in pituitary horemones -increased sympathetic repsonse

cause of fatigue

increased H+ concentraiton 2. reduces muscle ph inhibiting reaction;contraction coupling 3.depletion of free fatty acids,amino,lactate

augmented neural drive

increased agonist muscle size/strength, recruitment,neuronal firing rates,greater synchronization reductions in inhibitory mechanisms

anerobic training

increased firing rate specifically for smaller muscles and muscle recruitment -changes in NMJ are condusive to enhanced transmission capabilties -positive changes in reflex;stretch/muscle spindle

rectus femoris

increased length due to resistance,sprint, jump

vastus lateralis

increased length due to sprint/jump

Peak height velocity

increased risk of injury especially overuse peak gains in strength-occur at 1.2 years of men (between 20-30 for untrained men) and .8 years for women (20 years old untrained)

Hypertrophy

increased structural proteins myosin/actin synthesis,strength depends on lifting heavy loads, eccentric training,low-moderate training volumes

anabolic hormeone

insulin,IGF,growth horemone, and testosterone

Glycogen

intensity level low-liver high-muscle (intensities above 60% vo2 max) also may be afffected during resistnace training (more depleted in type 2)

ankle-frontal

inversion-resist-dribbling eversion-resisted-speed skating

PNF

involves both active/passive -maybe superrior becuase it involves neromuscilar inhibtio. -use both isometric (hold) and concentric (comtract)muscel actions of antagonist are used before a passive stretch toacheive autogenic inhibtion -concentric muscle stretch of agonist is used tduring passive stretch antagonist is reciprial i hibtio -each stress i 3 phases: 10 sec passive prestrech and 2/3 phase didfer in teqniques

metabolic specificty

is based on the understading of transfer of energy of biological systems

Linear vs undulating

linerar-athlete varies load but has same number of sets/reps and is not fully linear due to volume/load changes undulating/non linear-large flucutuations of load/volume of core resistance exercises -con greater risk for injury/overtraining due to high volume loads resulting in high metabolic fatigue and potentially reducing prepardness -absense of accumulated fatigue without increasing models -gas may actually result in overtraining

Classical formula

load of lift divided by the bodyweight to the two thirds power accounts for cross sectional area vs volume

1rm test

low speed musce strength-bench,bench pull, back squat max isometric or at isokentoc speed attempt 1:50% load attempt 2-3: heavier warm up sets of 2-5 reps next attempt:after 1-5 min of recovery tester shoudl find 1rm between 3-5 sets requires 2-4 seconds

HGH

maintains blood glucose,uptake of glucse and amino acids and stimulation of fatty acids from cells side effects; widening of bones,artheritis, organenlargmeents, metabolic abnormalities

Local muscular endurance tests

metronome-40bpm-20 curl ups per miute sothe upper back touches floor (max 75) pushup- within a 2 min period ymca bench- 80lbs for males/35 for females 60 bpm-30 per minute -athelte grips shoulder width apart

Free weight exercises

more difficult when over the face, on the bakc ,or anterioly over the shoulder than in front or laterally

Creatine

mostly synthesized in liver efective for increased max strength, power,lbm in trained/untrained

first class lever

muscle force adn resistive force act on opposite side of fulrum froearm involved in elbow extension

Static strethcMuscels affected

neck side to side-sterneo neck flexion/extension-soboccipitals,solenae,sterneo arms above head-lats cross arm-post delt, mid trap,rhomboids spinal twist-erector spin,obliques,periformis leg stradle-erector spinae foward lunge-ilopsoas,rector femoris Supine knee flex-hip extwnosr, glutes/hamstrings side bend-external oblique, lats,serratus anterior side quad stretch-quads/iliopsoas toe touch/semistradle-hamstirngs,erector spinae,gastroc tradle-gastrok,hams,hip adductors,saratorius,errector spinae butterfly-hip adductors,sarotorius wall stretch,step stretch-gastrok,sleus,achillise

Exercise selection

need to the movement/msucles used in the sport, athletes technique experience, equipment available, and training time

program design

needs anaylisis based on position, training statis and sports Mode:determined by body region

children growth

not at diaphysis

acetylcholine

nuerotransmitter leading to calcium release

Micro trauma

occurs from overuse due to training errors,porgram design,bad teqnique,bad mototr contorl,decreased flexibility,skelatol mallingment -two common overuse injuries ivolve bone and tendon and can lead to stress fracture/tendonitis - tendinitis may develope into tendinopathy by minimal inflammation neovasculirazation

Glycolosis

occurs in ctoplasm longerduration=aerobic glyoclois-slow glycolosis anaerobic glycolosis=fast glycolosis

Binging nervosa

once a week for a period of 3 monthes

Recovery exercises

optimize repair and maintain blood flow while removing metabolic wastes

work rest raiito

phospahgen 1:12-20 fast: 1:3-5 fast and oxidative-1:3-4 oxidative 1:1-3

Non tradiitonal exercises

plank-rectus abdominus,obliques,erector spinae;feet hip wisth, hands shoulder width,should elevate ankles side plank-obliques;place feet evenly on top or place the right leg in front Stability rollout,/pike/jacknifr-rectus abdominus,iliospas tire flip and log roll (pause once log reaches knee-glutes,semimembranosus/tendiosis,vastus,rectus femoris,bicep femoris,soleus,gastroc,delts,traps nbanded-backs squat/two arm kb swing,single leg squat-glutes,semimembranus,/tendinous, bicep femoris, vastus, rectus femoris (traps-db snatch) -constant toroe to floor angle for squat -bands against the outside of the paltes single RDL-glutes,semimembranus/tendonosis,biep fmeoris -close pronated grip -left support knee to flex until it reaches a moderatley flexed positon -lower until torsoe,dumbell are parralel to floor -begin exercise by allowing the torse to flex foward at the hip of the left support leg

performance improvements

power: squat-56%, power clean-80%, bench 46-62% Motor performance-increase in running econnomy,spirnt speed,swining motion increasing speed kicking, vertical jump

sweat rate

pre exercise bw-post exercise body weight+water drunk-urine produduced

Shoudler

press-closed/supinated using tric, anterior/mid delts lower bar to clavicla;spot with alternated grip upright row-delts,upper trapd lateral rasie-delts-shoulder/hip width;elbows

Bblockers

prevent catecholines from binding and may improve physiologial adaptations they can reduce max hr,o2 consumption

Carbs

primary source of energy mono-glucose,fructose,galactose disacharides-sucrose,lactose,malatose polysacharides:complex carbs,starch glyogen-15g per kg

System use

primary: intensity secondary: duration

Clean/snathc

pronated clean-slightly wider than shoulder snatch-elbow to elbow and fist to opposite shoulder both use a hook grip

1rm benc pull

pronated grip, wider than shoulder with head can remain down or to the side barebell is lowered to the underside of bench feet dhould remian off the ground

testosterone

released from ovareis and arenal glands in women and testes in men due to moderate-high volume, 2+ years of resistnace, 85-95% of 1rm, 30 sec- 1min rest -highest in the morning -it can promote GH release -greatest influence on nuerolgical changes

Elbow

sagital flexion-bicep curl-bowling Extension-triceps pushdown for shot put

same musce cross sectional area

same strength

types of practice

segmentation-breaks down task into a series of subcomponenets with a break in between them fractionalizaiton breaks down tasks into subcomponenet sthat occur simoultaneously simplificiton-changing taks chracteristics

220lbs

should avoid high intesnity and depth jumps from over 18 inches -joint laxity, spinal dysfunction should be careful

athletes during a competition

should drink 3-8 oz of fluid every 15 min

Points of contact-

single leg places more stress on extremities, ct, and joints during double leg Plyo intensity As intensity increases volume decreases

Stretch tests

sit and reach-feet 12 inches apart and toes at the 15 inch line -athlete should exhale and drop the head -tester should the athletes kknees down to keep them straight overhead squat -athletes performs 5 reps double shoulder width

Environemental factors

sprint perfromance may be impaired if the temp reaches 80 especially with 50% humidity cold conditions may impair endurance running so they may be done indoors -vo2 max declines 5% for every 3000 feet so expectations should be adjusted over 1900 feet -athletes sould be given 10 days to acclimate via alttidue

Balance/stability

stability- returnuing to a positon during pertebation balance- maintaining equilibrium static/dynamic to maintain body's com over base of support 1.blaance test include stanidng on stable surface, eyes closeed and standing on one/both legs 2.star balance excursion test, balnce eerror scoring systme are realiable

Weight stack machines vs free wights

stack-design flexibiltity

axial skelaton

sternum,rips, spinal clumns and skull

Breathing

sticking point-between eccentric and concentric and exhale should occur through sticking pont Biceps curls sticking point- midway through upward movement cocnetric flexion vaslava manuever-increases rigidity of the spinal column,reduces compressive forces of discs,establish lorodtic posture/nuetral spine, and keeps upper torsoe errect manuever only lasts 1-2 seconds -hip sled, leg press, shoulder press, power clean and big three

EPO

stimulates catcholinesincrease rbc and hemoglobin increased risk of blood clotting,sytolic bp,stroke,cerebral or pulmonary embolismn

Fluid resistnace

swimming,rowing,throwing/swinging

IGF

synthesis regulate by testosterone,gh igf-released by liver

Structural exercises

target high and spine

other aids

testosterone precursors-lower HDL increase in muscle size HCG similar t luteinizing horemone and can increase testosterone in males

Power clean

toe pointed outward hook grip depressed scapula/retracted bar is 1 inch catch the bar with a nuetral head, erect torsoe,shoulder ahead of hips and flat feet

hormonal mechanicsm effects based on

training,age,sex,program design, genetics, adaptation potential

Needs anaylisi

two stage process including evaluation and requirements of athletes sport -1.they need to do invovlement movement analysis of limb movements and msucles,pysyoligical strength,power, endurance, and hypertorphy, biomechanic, and injury sites for muscles/joints -2.also cv,endurance,speed, agility, flexibility

LActate threshold

untrained: 50-60% of vo2 max trained 70-80% of Vo2 max

push press

upward motion extend ankle, knees and hips after hips and knees are fully extended press up (when they are flexed in push jerk stand up) flex knees and hips to slow bar down dip;quarter squat hip width apart bar should start on clavicle pronated closed grip

Knee extension/curl

upward-knee extension/downard-knee flexion extension-vastus muscles and rectus femoris curl-semimembranosis,tendinosouas,bicep femoris

obtaining 1 rm for kids

use submax, different humping

Vasalva maneuver

used in between eccentric to concentric phase used for axial exercises

muscle force

varies movement accleratopm and parpendicular distance from weight to body joint

bracketing teqnique

varying load;less=greater velocity more=greater force

Tests for athletes

vertical jump-bball/voleyball bench/10yard spring-defensive lineman 30-100 yard sprint-WR max chinups-more valuable for male wrestlers than female due to upper body strength so femealez use prone pullup with feet supported One legged hops for 27 yard valuable for experineced long jumper Squat not ideal for leg press trainined athlete 1.5 mile-aerobic power for college aged but not adolescents

Cortisol

when glujcose stores are low amino acids are converte dto carbs -acute levels help with anabolism -greater volume and smaller rest period

Biaxial

wrist/ankle