Pocket prep misses
fundamental goal of cscs gym
improve performance and decrease injury!!!
Knowledge of results
information about execution of the task - (how fast they finished a drill) ; also can be compared to others scores
marathon runner requiers high
levels of liver glyocgen
Plyometrics exercise order selection
low -> high intesnity
Female - Light how many cals
16 or 35
Male - Light How many cals
17 kcal/lb or 38kcal/kg
Female Moderate
17 or 37
Plyometrics landing surface boxes
18" x 24"
Male moderate
19 or 41
Heavy Female
20 or 44
Physical Char warnings plyometrics
220+ avoid high int./volume plyo -> and heights GREATHER than 18inches
Heavy Male
23 or 50
caffeinine intake before exercise
3-9mg 1 hour before
RANGE of box heights
6" - 42"
A-skip Speed Drill
(apply vertical force -> good for max velocity sprinting) Agressive Leg Drive Down - stance leg straight - swing leg rises (thigh parallel) to ground - swing leg knee bent - swing leg pulled back toward stance leg DRIVE FOOT DOWN TO APPLY FORCE -> max velociyt
Growth Hormone functions (6)
- decrease glyc synthesis - inc. amino acid tranpsorts - inc. protein syn. - inc. collagen syn - inc. lipolysis - improve immune cell function
Augmented Feedback
- external feedback (cues from a coach or information from a machine)
Stability
- return to ones poistion from a disturbance
plyometrics not reccomenede for children
High intensity (depth jumps)
Commonly Used Unproven Substance for perofrmance
Human growth hromones
Knowledge of performance
feed back about his or hers movement patter ; video analyss ; use of special equipent ; information on body position during the drill
plyometrics
focus on technique
Push Jerk Dip is in the
preparation phase
clean grip
slightly wider than shoulder
Push Press vs Push Jerk
the catch Push press -> end with OHP Push Jerk -> semi squats and catch bar over head (arm straights)
REP SCHEME MEMORIZE
100-1, 95 -2 , 93 -3 , 90-4, 87.5- 5 , 85 - 6 , 83- 7 , 80 - 8 , 77 - 9 , 75-10 , 70-11 , 67-12 , 65- 15
Applied Sport psych promotes the feeling (3)
1. Absecene of negative self talk 2. strong feeling of self efficacy 3. adapative focus on task relevant cues
Order of test (8)
1. Antro 2. Agility test (hexagon) 3. Power 4. Strength 5. Sprint (40yd dash) 6. LME 7. Anaeroic cap ( 300yardshuttle) 8. Aerobic Cap (1.5 mile)
Environmental SItations (5)
1. activate alarm get ppl to predetermined safety 2. call 911 if needed 3. account for everybody notify rescue personel 4. activate EAP 5. document injury or incident
Non- threatning emergency 4
1. apply first aid 2. call 911 if need 3. activate EAP to notify 4. documment
Life threatning (7)
1. call 911 2. do not move victim 3. if concious ask permission for first aid 4. adminster cpr / aed 5. sta with victim till help arrives 6. activate EAP communication notify 7. Document
AFTER aerobic endurance training carbohydrate consumption
1.5g per kg
MOST POPULAR AND LEGAL enhancement easily abused
Caffeine
Double- leg Jump to box landing position
Half Squat
Avoid Sugar alcholos
before competition
snatch grip
elbow to eblow
glyocgen stored liver vs muscle
more in muscle 300-400 liver 70-100
