Exam 4

liability insurance

-A contractual promise by which the insurer promises to defend and indemnify the insured, up to the defined limits of liability, from certain defined liability risks at the insurer's cost in exchange for payment of a premium. -Strength and conditioning professionals should consult their human resource manager, A legal consultant, and Professional organization (e.g., NSCA)

first transition period

-A linkage between the preparatory and competitive periods. -Classically the resistance training in this period focuses on the elevation of strength and its translation to power development. -strength/power phase low to very high loads 30-95% 1RM depending on exercise and low volumes 2-5 sets 2-5 reps

spring mass model

-A mathematical model that depicts sprinting as a type of human locomotion in which the displacement of a body mass is the aftereffect from energy produced and is delivered through the collective coiling and extension of spring-like actions within muscle architecture

exercise economy

-A measure of the energy cost of activity at a given exercise velocity -An improvement in exercise economy can enhance maximal aerobic power (VO2max) and lactate threshold

electrical service

-A strength and conditioning facility typically requires more outlets than most buildings do. -Some of these outlets may require higher voltage for more powerful equipment, such as stair climbers, elliptical machines, and treadmills.

sports medicine team members

-All members of the sports medicine team are responsible for educating coaches and athletes regarding injury risks, precautions, and treatments. -The sports medicine team also works to prevent injuries and rehabilitate injured athletes. -Several different professionals play important roles in assisting an injured athlete's return, so effective communication is necessary.

instruction and supervision

-Always be there. -Be active and hands on. -Be prudent, careful, and prepared. -Be qualified. -Be vigilant. -Inform participants of safety and emergency procedures. -Know participants' health status. -Monitor and enforce rules and regulations. -Monitor and scrutinize the environment.

stimulus fatigue recovery adaptation theory

-An extension of the GAS suggesting that training stimuli produce a general response. -The greater the overall magnitude of a workload, the more fatigue accumulates and the longer the delay before complete recovery so that adaptation can occur.

maximal aerobic capacity

-As the duration of an aerobic endurance event increases, so does the proportion of the total energy that must be met by aerobic metabolism. -There is a high correlation between VO2max and performance in aerobic endurance events.

second transition period (active rest)

-Between the competitive season and the next macrocycle's preparatory period is the second transition period. -The second transition (active rest, or restoration) provides a period of time in which athletes can rehabilitate injuries and refresh both physically and mentally before beginning a new annual training plan or macrocycle.

aerobic area

-Cardiorespiratory machines should be in their own section. -They should be lined up and organized such that the treadmills, elliptical machines, stair machines, and bikes are grouped together.

checklist for cleaning floors

-Check for large cracks and standing dirt or grime. -Check for splintering and breaking on platforms. -Check any bolts or screws that go into the floor. -Ensure that no glue is extruding from the floor. -Ensure that floor is sturdy and locked in place. -Check carpet for mold, mildew, and tears.

checklist for cleaning walls

-Check walls for dirt buildup. -Replace mirrors if cracked. -Clean mirrors of smudges at least once weekly. -Clean windows of smudges at least once weekly. -Dust windowsills and any shelving weekly. -Mirrors should be at least 20 inches off the ground.

record keeping kept on file

-Cleaning and maintenance -Safety procedures -Manufacturer's warranties and guidelines -Assumption-of-risk or other informed consent forms -Medical waivers and clearance forms -Personnel credentials -Professional guidelines and recommendations -Injury report forms

fartlek training

-Combines other methods of training -Easy running (~70% VO2max) combined with hillsor short, fast bursts (~85-90% VO2max) -Can be adapted for cycling and swimming -Benefits are likely to include: Enhanced VO2max Increased lactate threshold Improved running economy and fuel utilization

program objectives

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

detraining

-Detraining occurs when the athlete reduces the training duration or intensity or stops training altogether due to a break in the training program, injury, or illness. -In the absence of an appropriate training stimulus, the athlete experiences a loss of the physiological adaptations brought about by training.

other considerations

-Drinking fountains should be located away from the training area. -Having a shower located somewhere in the building helps to maintain hygiene to prevent the spread of infections and disease.

components of emergency action plan

-EMS activation procedures -Names and telephone numbers of primary, secondary, and tertiary individuals to contact -Specific address of the strength and conditioning facility -Locations of the telephones -Locations of nearest exits -Designated personnel qualified to care for injuries (i.e., sports medicine staff) -Ambulance access -Location of emergency supplies and first aid kit -Plan of action in case of fire, tornado, life-threatening injury, crime, terrorism, and so forth

checklist for cleaning ceilings

-Ensure that lights work properly. -Check for dust and cobweb buildup. -Ensure that nothing attached to the ceiling is loose. -Replace ceiling tiles as soon as possible if needed. -Ceilings should be at least 12 feet high to ensure clearance.

equipment placement

-Equipment should be grouped in sections such as stretching and warm-up area, agility and plyometrics, free weights, aerobic area, and resistance machines. -Free weights and racks should be organized along the wall, with walkways between the free weights and machines. This allows for improved flow through the weight room, preventing congestion and maximizing space for more use. -Cardiorespiratory machines should be in their own section and organized into groups (treadmills, elliptical machines, and so on) -Barbells and dumbbells should have a minimum of 36 inches (91 cm) of space between them to allow for movement between racks without danger to the lifters and spotters.

fitness fatigue paradigm

-Every training bout creates both fitness and fatigue, which summate to create preparedness. -High training loads result in both elevated fatigue and fitness levels. -Low training loads result in minimal fitness or fatigue. -Fatigue dissipates faster than fitness and therefore allows for elevated preparedness with use of appropriate training strategies.

interval training

-Exercise at an intensity close to VO2max for intervals of 3 to 5 minutes. Work:rest ratio shouldbe 1:1. -This allows athletes to train at intensities close to VO2max for a greater amount of time. -It increases VO2max and enhances anaerobic metabolism. -Interval training should be used sparingly, and only when training athletes with a firm aerobic endurance training base.

preoperation phase

-Finishing interior decor -Hiring staff -Planning for staff development -Planning so that opening the facility is easy -Planning for organization of administrative and clerical duties

daily adjustable progressive resistive exercise DAPRE

-First set requires 10 repetitions of 50% of the estimated 1RM. -Second set requires 6 repetitions of 75% of the estimated 1RM. -Third set requires the maximum number of repetitions of 100% of the estimated 1RM. -The number of repetitions performed during the third set determines the adjustment to be made in resistance for the fourth set.

competitive period

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

individuals allowed to use facility at an instituation

-Full- or part-time student-athletes participating in an athletic department-sponsored sport -Newly incoming and just-transferred student-athletes who have confirmation of team status as designated by the head sport coach -Students in physical education classes -Athletic department coaching and administrative staff -Sports medicine department staff -Alumni athletes who participated in an athletic department-sponsored sport and completed their eligibility -Individuals and groups approved by the athletic director or director of strength and conditioning

training intensity methods

-HR is most frequently used method for prescribing aerobic exercise intensity -RPE rate of perceived exertion scale can be influenced by external environmental factors -Metabolic equivalents (METs) where one is equal to 3.5 ml/kg/min of oxygen comsuption -power measurement where cyclists use power measuring cranks and hubs to regulate exercise intensity metabolic rate is closely related to mechanical power production

principles of rehabilitation and reconditioning

-Healing tissues must not be overstressed. -The athlete must fulfill specific criteria to progress from one phase to another during the rehabilitative process. -The rehabilitation program must be based on current clinical and scientific research. -The program must be adaptable to each individual and his or her specific requirements and goals. -Rehabilitation is a team-oriented process requiring all the members of the sports medicine team to work together.

assessing athletic program needs

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

stretching and warm up area

-If possible, this area should have at least 49 square feet (4.6 m2) of open space so that athletes can perform a dynamic warm-up. -There should be enough room that multiple people can use the area at the same time.

design phase

-In the design phase the committee's ideas come together with regard to the facility's structure and design elements. -It is extremely important to plan around the flow of the facility while adhering to all relevant regulations and codes.

nervous system

-Increases in neural drive, which are indicative of an increase in the rate at which action potentials occur, are related to increases in both muscular force production and the rate of force production. -Taken together, increases in neural drive may contribute to increases in the athlete's RFD and impulse generation.

pace/tempo training

-Intensity at or slightly above competition intensity, corresponding to the lactate threshold: Steady pace/tempo training: 20 to 30 minutes of continuous training at the lactate threshold Intermittent pace/tempo training: series of shorter intervals with brief recovery periods -Objectives: Develop a sense of race pace and enhance the body's ability to sustain exercise at that pace Improve running economy and increase lactate threshold

mission statement criteria

-Is short and sharply focused -Is clear and easy to understand -Defines why the organization exists -Does not prescribe means -Is broad in scope -Provides direction for upholding code of ethics -Addresses and matches the organization's scope of practice -Inspires commitment

mirrors

-Mirrors should be placed at least 6 inches (15 cm) from any equipment and a minimum of 20 inches (50 cm) above the floor.

fibroblastic repair phase

-Once the inflammatory phase has ended, tissue repair begins; this phase allows the replacement of tissues that are no longer viable following injury. -This phase of tissue healing begins as early as 2 days after injury and may last up to 2 months. -Treatment goal is Preventing excessive muscle atrophy and joint deterioration in the injured area; maintaining muscular and cardiovascular function in uninjured areas -Exercise strategies (after consultation with team physician, athletic trainer, or physical therapist) include Submaximal isometric exercise Isokinetic exercise Specific exercises to improve neuromuscular control

director of strength and conditioning (head coach) responsibilities

-Overall strength and conditioning program -Facility -Equipment -Staff -Administrative tasks such as preparing a budget, purchasing equipment, preparing proposals, and working with administration and media

additional records developed and maintained

-Personnel credentials -Professional standards and guidelines -Policies and procedures for operation and safety (written emergency plan) -Equipment user manuals provided by the manufacturer -Equipment and facility maintenance -Preparticipation medical clearance -Return-to-participation clearance -Protective legal documents such as informed consent, waiver of claim, personal contract -Training logs, evaluation entries, instruction notes -Participants should complete and sign such legal documents at the annual orientation meeting

speed development strategies

-Planning tactics should be periodized in a manner that addresses the physical and psychological components of sprinting through emphasis and de-emphasis on particular qualities in a phasic manner. -An athlete's capability to sprint can be improved through the incorporation of training periods that are designed to fully maximize and saturate a fitness quality, which may bolster the effects of future training agendas.

exercise progression

-Progression of an aerobic endurance program involves increasing the frequency, intensity, and duration. -Frequency, intensity, or duration should not increase by more than 10% each week. -When it is not feasible to increase frequency or duration, progression can occur with intensity manipulation. -Progression of intensity should be monitored to prevent overtraining.

roles within the emergency team

-Provide immediate care of the athletes, as time is the most critical factor in emergency situations. -Emergency equipment retrieval; users of the facility should be made aware of the types and locations of emergency equipment before participation. -Activation of the emergency medical system (EMS); establish a method for a direct line of communication in cases in which emergency transportation is not already on-site. -The individual making the call should have been familiarized with the facility location during the orientation meeting.

weightlifting area

-Racks and platforms should have enough room between them so that if someone were to fall, people nearby would not be injured. -The racks and platforms should have 3 to 4 feet (0.9-1.2 m) of walk space between them. -The weightlifting standards or rack should be bolted to the floor to ensure that it does not move when in use.

aerobic and anaerobic training

-Research has yet to determine an optimal aerobic training program for use in the rehabilitation setting. -The program should mimic specific sport and metabolic demands.

resistance training

-Several programs have been developed to assist with the design of resistance training programs for injured athletes, including the De Lorme and Oxford programs and Knight's DAPRE program. -DAPRE allows more manipulation of intensity and volume. -The demands of the athlete's sport determine the training goal, which should dictate the design of the resistance training program during the remodeling phase.

running speed

-Sprinting is a series of coupled flight and support phases, known as strides, orchestrated in an attempt to displace the athlete's body down the track at maximal acceleration or velocity, usually for brief distances. -sprint speed is determined by athlete's stride length and stride rate

preparticipation screening and medical clearance

-Standard 1.1 "requires participants to undergo health care provider screening and clearance prior to participation." -The strength and conditioning professional does not need an actual copy of the physical examination but should require a signed statement to show proof of medical clearance to participate.

communication

-Strength and conditioning professionals must understand the following: The diagnosis of the injury Indications—forms of treatment required Contraindications—activity or practice prohibited due to the injury -They must also inform the rest of the sports medicine team about the exercises performed by the athlete and the athlete's response to the exercise.

tapering

-Tapering is the systematic reduction of training duration and intensity combined with an increased emphasis on technique work and nutritional intervention. -The objective of tapering the training regimen is to attain peak performance at the time of competition.

ceiling height

-The ceiling should be high enough for jumping or explosive activities. This includes the athlete's height plus the space required for box jumps, vertical jumps, and Olympic lifting exercises. -A recommended height is 12 to 14 feet (3.66 m to 4.27 m), which should give enough clearance to allow people to perform these activities comfortably

circuit training area

-The circuit training machines should be placed at least 24 inches (60 cm) and preferably 36 inches (90 cm) apart in order to provide adequate walking space and some extra space for safety, called a safety cushion. Any designated walkways in the circuit training area should be between 4 and 7 feet (1.2 and 2.1 m) wide to provide enough area to move freely.

construction phase

-The construction phase is the period of time from the beginning of construction to the end. -Keeping the project on track in relation to the deadline must become a priority. -Delays may result in loss of potential revenue and possibly a lawsuit.

program design

-The director of strength and conditioning should oversee and monitor all performance training programs, including reconditioning. -A copy of all programs designed by staff (i.e., the list of exercises to be performed) should be reviewed and on file in the director's office before a team begins their program.

access

-The facility should be accessible to persons with disabilities, with either a ramp or a wheelchair lift for any change in height exceeding 0.5 inches (1.3 cm). -A ramp should run 12 inches for every 1-inch rise (30.5 cm run for every 2.5 cm rise). -Steps should have a rough strip on the edge to prevent people from falling.

environmental factors

-The facility's lighting should include artificial and natural light. -The lights should be between 50 and 100 lumens, depending on the height of the ceilings and the amount of natural light. -A strength and conditioning facility needs to maintain a comfortable training temperature between 68 and 78 °F. -Relative humidity should not exceed 60%.

altitude

-The height above sea level ranging from >500 m to >5,500 m -Acclimatization may occur between 12 and 14 days at moderate altitudes up to 2,300 m, but can take up to several months. -In order to see an ergogenic effect, athletes need a hypoxic dose ≥12 hours/day for a minimum of three weeks at moderate altitude.

preparatory period

-The initial period is usually the longest and occurs during the time of the year when there are no competitions and technical, tactical, or sport-specific work is limited (the off-season). -The major emphasis of this period is establishing a base level of conditioning to increase the athlete's tolerance for more intense training. -hypertrophy/strength endurance phase low to moderate intensity 50-70% of 1RM and high volumes 3-6 sets 8-20 reps -basic strength phase high intensity 80-95% of 1RM and moderate to high volume 2-6 sets of 2-6 reps

flooring

-The most common floor option is rubber flooring and antifungal carpet; another option is indoor turf. -Ideally, weightlifting platforms should be made of wood. The wood provides a sturdy, smooth surface that can help prevent slipping or shoes getting caught.

workout sheet or card

-The process of generating a workout sheet is different for each strength and conditioning program. -Strength and conditioning activities should be prearranged; athletes must have an approved workout sheet when training.

free weights

-The racks and dumbbells should be lined up along a wall with enough room to walk between the wall and weights and at least 36 inches (90 cm) between ends of racked bars. -Kettlebells could be lined up under a dumbbell rack or in their own section. -Since most movements with a kettlebell are dynamic and take up lots of space, this area should be large.

predesign phase

-This phase should consist of a needs analysis, feasibility study, and formation of a master plan. -This stage also includes hiring an architect; one with previous experience in the strength and conditioning industry is preferable.

traffic flow

-Traffic flow is heavily influenced by equipment placement. -Most facilities are one big room, and walkways can be created or manipulated by the arrangement of equipment.

long slow distance training

-Training distance greater than race distance (or 30 minutes to 2 hours) -Intensities equivalent to 70% of VO2max -Adaptations from this exercise include the following: Enhances the body's ability to clear lactate Causes an eventual shift of Type IIx fibers to Type I fibers -Intensity is lower than that of competition, which may be a disadvantage if too much LSD training is used.

product liability

-Use equipment only for the purpose intended by the manufacturer. -Be certain that equipment meets existing professional standards and guidelines. -Buy only from reputable manufacturers. -Do not modify equipment unless such adaptations are clearly designated and instructions for doing so are included in the product information. -Apply all warning labels that accompany a new equipment purchase. -Continually inspect equipment for damage and wear that may place an athlete at risk for injury. -Do not allow unsupervised athletes to use equipment.

high intensity interval training HITT

-Uses repeated high-intensity bouts interspersed with brief recovery periods. -Athletes need to spend several minutes above 90% of VO2max for an optimal stimulus. -May be effective for improving running economy and running speed. -An example for long-interval HIIT is ≥2 to 3 minutes at 90% VO2max, with relief bouts of ≤2 minutes.

stretch shortening cycle SSC

-an eccentric concentric coupling phenomenon in which muscle tendon complexes are rapidly and forcibly lengthened, or stretch loaded, and immediately shortened in a reactive or elastic manner -SSC actions tend to increase mechanical efficiency and impulse via elastic energy recovery -chronically they upregulate muscle stiffness and enhance neuromuscular activation

impulse

-change in momentum resulting from a force (product of force and time) -want to generate greater impulse and momentum during limited time

training goals of agility performance

-enhanced perceptual cognitive ability in various situations and tactical scenarios -effective and rapid braking of one's momentum -rapid reacceleration toward new direction of travel

physics of sprinting, change of direction, and agility

-force represents the interaction of two physical objects -acceleration is the change in an object's velocity due to movement of mass -velocity describes both how fast an object is traveling and in what direction

SSC actions exploit two phenomena

-intrinsic muscle tendon behavior -force and length reflex feedback to the nervous system

sprinting technique guidelines

-linear sprinting involves a series of subtasks (the start, acceleration, and top speed) -all these phases require the athlete to volitionally move the lower limbs at maximal speeds through a series of stance and flight phases

methods of developing speed

-maximum muscle activation which depends on high central nervous system activity (rate coding) -increasing STRENGTH helps with performance adaptation, peak force, RFD, acceleration and velocity patterns of an exercise -increasing MOBILITY freedom of limbs ROM

factors affecting change of direction ability

-may change depending on demand of COD test -combination of ability to decelerate, reorient the body to face direction of intended travel, and then explosively reaccelerate

methods of developing agility

-perceptual cognitive ability added to common closed skill change of direction drills -for example deceleration drills using a whistle as stimulus

plant phase of change of direction movement

-point that represents transition between the deceleration step and the acceleration step -body positioning and ability to maintain strong trunk positions during deceleration and new direction are critical for performance

resistance training

-some data suggests benefits to aerobic endurance training with performing resistance training -benefits would be improvement in short term exercise performance, faster recovery from injuries, and prevention of overuse injuries and reduction of muscle imbalances -can improve hills climbing, bridging gaps between competitors, and the final sprint

factors affecting perceptual cognitive ability

-visual scanning, anticipation, pattern recognition, knowledge of the situation, decision making time and accuracy, and reaction time -sport specific

agility development strategies

1. perform needs analysis of the sport and match tests appropirately to asses these qualities 2. determine strengths and weaknesses by comparing results to standardized scores 3. plan development of primary area of need and secondary area of need 4. distribute time available for development based on need identification 5. provide preliminary plan for transition of percent distribution through training blocks

designing an aerobic endurance program

1. pick exercise mode specific to activity performed by athlete 2. training frequency depends on exercise intensity, duration, training status of athlete, and specific sport season 3. training intensity (can improve skeletal muscle adaptation by affecting muscle fiber recruitment, increases cardiovascular/respiratory function, improves oxygen delivery to muscles) USE HR 4. exercise duration which is influenced by intensity (higher intensity, shorter duration) 5. exercise progression

points of preparedness required by each staff member

1.Maintenance of professional certification 2. Maintenance of certification in standard first aid, CPR, and AED 3. Review of emergency response procedures 4. Knowledge and understanding of program policies and procedures 5. Knowledge and understanding of governing body rules and regulations 6. Knowledge and understanding of cleaning and maintenance issues and needs 7. Knowledge and understanding of program philosophy and instruction methods

liability

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

psychologist or psychiatritst

A licensed professional with a background in sport may provide strategies that help the injured athlete better cope with the mental stress accom-panying an injury.

cross training

A mode of training that can be used to maintain general conditioning in athletes during periods of reduced training due to injury or during recovery from a training cycle.

periodization

A theoretical and practical construct that allows for the systematic, sequential, and integrative programming of training interventions into mutually dependent periods of time in order to induce specific physiological adaptations that underpin performance outcomes.

open kinetic chain

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

supplements, ergogenic aids, and banned substance

Strength and Conditioning professionals must not prescribe, recommend or provide drugs, controlled substances or supplements that are illegal, prohibited or harmful to participants for any purpose including enhancing athletic performance, conditioning or physique

postseason

active rest period focusing on recovery from the competition season while still maintain some fitness

informed consent

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

lactate threshold

The speed of movement or the percentage of VO2max at which a specific blood lactate concentration is observed or the point at which blood lactate concentration begins to increase above resting levels. better indicator of aerobic endurance performance than VO2max

dislocation

a complete displacement of the joint surfaces

policies

a facility's rules and regulations reflect the goals and objectives of the program

set

a group of repetitions and relief intervals

series

a group of sets and relief intervals

contusion

a musculotendinous injury caused by direct trauma

subluxation

a partial displacement of the joint surfaces

undulating or nonlinear

a periodization model alternative that involves large fluctuations in the load and volume assignments for core exercises

athletic trainer

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

team physician

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

physical therapist

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

timing of tissue healing is affected by

age lifestyle degree of injury the structure that was damaged

general adaptation syndrome GAS

alarm- stimulus is first recognized and performance decreases in response to fatigue resistance- adaptation occurs and system returns to baseline or above baseline exhaustion- if stressors are too high performance can be further suppressed foundational concept from which periodizations are developed

closed kinetic chain

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

microtrauma

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

tendinitis

an overuse injury that results in inflammation of a tendon

offseason

base training begins with long duration and low intensity and gradually increases intensity and some duration

supervision location

central location of facility with clear line of sight and mirrors providing opportunity to look out and see everyone

inseason

competition season which program is designed around with low intensity short duration just before competition days

job responsibilities vary according to instituation

consult strength and conditioning professionals standards and guidelines manual when developing the team

inseason

contains all the contests scheduled for the year, including tournament games most sports have long season that requires multiple mesocycles arrange around key contests

risk factors for lower extremity injury

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

risk factors for upper extremity injury

decreased glenohumeral ROM scapular dyskinesis decreased shoulder strength

spring mass model stance phase

demonstrates how the leg is uncompressed at initial contact and then is compressed during midstance or as vertical ground reaction force increases

force relative to the time available to produce force

depends on the rate of the force development and impulse

procedures

describe how policies are met or carried out

training goals of running speed

emphasize brief ground support times as a means of achieving rapid stride rate -requires high level of explosive strength -developed through consistent exposure to speed training and properly designed strength/training program emphasize further development of stretch shortening cycle to increase amplitude of impulse for each step -high achievers at top speed produce high forces in shorter stance phase using stretch shortening -weightlifting movements overload stretch shortening cycle with forces greater than produced during open sprint

emergency communication

establish a direct line of communication and formulate a backup plan

negligence

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

discipline

first offense -verbal warning by staff members second offense -dismissal from facility for one day and documentation of offense, correspondence with athletes coach third offense -dismissal for one week, documentation, correspondence with athletes coach fourth offense -dismissal for remainder of year, documentation, corresponsdence with athletes coach and athletic director fifth offense -permanent dismissal, documentation, correspondence with athlete's coach and athletic director

preseason

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

preseason

focusing on increasing intensity and maintain/reducing duration and incorporating all types of training

first step in planning and designing a new strength and conditioning facility

forming a committee of professionals

returning to competition following injury requires

healing of the injured tissues preparation of these tissues for return to function use of proper techniques to maximize rehabilitation and reconditioning

location

ideally be located on the ground floor away from offices and classrooms

tissue healing pattern

inflammation repair remodeling

inflammatory response phase

inflammation is the body's intitial reaction to injury and is necessary for normal healing to occur and the injured area will become red and swollen -Treatment goal is preventing disruption of new tissue -exercise strategies include General aerobic and anaerobic training and resistance training of uninjured extremities, with priority given to maximal protection of the injured area

all participants must sign liability waiver

is modified as needed to comply with local and national laws reducing liabillity for on premise injuries during use of facility is critical in any risk management strategy

target heart rate calculations

karvonen method: APMHR = 220-age HRR=APMHR-resting HR target HR=(HRR x intensity)+RHR do calculation twice to determine target HR range percentage of maximal HR method: APMHR=220-age target HR=APMHR x intensity do calculation twice to determine target HR range

assumption of risk

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

sprinting technique at maximum velocity

late flight to early support, early support, midsupport, late support/toe off

open kinetic chain exercise

leg extension exercise

mission statement

organizations statement of purpose providing the strength and conditioning program with focus and direction

strength and conditioning professional

person who focuses on strength, power, and performance enhancement and is an integral part of the rehabilitation and reconditioning process certified by national strength and conditioning association

nutritionist

person who has background in sports nutrition and can provide guidelines regarding proper food choices to optimize tissue recovery and formally trained in food and nurtition sciences and registered dietition regonizied by american dietetic association

exercise physiologist

person with formal background in study of exercise science and uses expertise to assist with design of a conditioning program that carefully considers the body's metabolic response to exercise as well as ways in which reaction aids the healing process

offseason

preparatory period -between end of postseason and beginning of preseason about 6 weeks (but this can vary greatly) before first major competition

practical implications for change of direction and agility

production of braking forces over time, called braking impulse, have to be considered during change of direction and agility maneuvers

postseason

second transition period -after the final contest active or relative rest for the athlete before beginning the next years off season or preparatory period

emergency equipment

should be readily available in an emergency situation

macrotrauma

specific sudden episode of overload injury to a given tissue

closed chain exercises

squat exercise and push up exercise

emergency personnel

strength and conditioning practitioner and anyone else associated with instruction should be certified in standard first aid, CPR, and AED

code of ethics and professionalism

strength and conditioning professionals should be familiar with NSCA code of ethics and their institutions code of ethics and student-athlete code of conduct athlete welfare if primary focus

novice male sprinters

stride length of 2.56 m stride rate 4.43 steps per second

elite male sprinters

stride length of 2.70 m stride rate 4.63 steps per second

strain

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

volume

the amount of work performed in a given training session or time period

rate of force development RFD

the development of maximal force in minimal time, typically used as an index of explosive strength

intensity

the effort with which a repetition is executed

repetition

the execution of a specific work load assignment or movement technique

stress fractue

the most common type of overuse injury that occurs in bones

frequency

the number of training session performed in a given time period

work to rest ratio

the relative density of exercise and relief intervals in a set expressed as a ratio

speed

the skills and abilities needed to achieve high movement velocities accelerate and reach maximal velocity

agility

the skills and abilities needed to change direction, velocity, or mode in response to a stimulus perceptual-cognitive ability along with decelerate/reaccelerate

change of direction

the skills and abilities needed to explosively change movement direction, velocities, or modes

relief or recovery (rest) interval

the time period of rest between repetitions and sets

linear

traditional resistance training periodization model with gradually progressive mesocycle increases in intensity over time

periodization periods

training plans systematically shift training foci from general nonspecific activities of high volume and low intensity toward activities of lower volume and higher intensities over a period of many weeks or months to help reduce the potential for overtraining while optimizing performance capacities

sprain

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

mesocycles

two or more cycles within a macrocycle, each lasting several weeks to several months

macrocycle

typically an entire training year but may also be a period of many months up to four years (for olympic athletes)

microcycles

typically four weeks, but could be as short as several days depending on the program

technical guidelines and coaching

visual focus, body position during braking and reacceleration, leg action, and arm action

maturation remodeling phase

weakened tissue produced during repair phase is strengthened during remodeling phase of healing and tissue remodeling can last up to 2-4 months after injury -Treatment goal is optimizing tissue function by continuing and progressing the activities performed during the repair phase and adding more advanced, sport-specific exercises -Exercise strategies include Transition from general exercises to sport-specific exercises Specificity of movement speed an important variable Velocity-specific strengthening exercises (velocities must progress to those used in the athlete's sport)

standard of care

what a reasonable and prudent person would do under similar circumstances