311 Exam Two

Circuit training

performing exercises with minimal rest periods

• Rowing

power clean, clean pull, snatch pull, bent-over row, angled leg press, horizontal leg press, deadlift, stiff-leg deadlift, good morning

Power exercises and multiple-RM testing

power exercises do not lend themselves well to multiple-RM testing above 5 reps for repeated testing sets because technique can deteriorate rapidly.

• Freestyle swimming (including start & turns):

pull-up, lateral shoulder raise, forward step lunge, upright row, barbell pullover, single-leg squat

Core exercises

recruit one or more large muscle areas, involve two or more primary joints, receive priority because of their direct application to the sport

Assistance exercise

recruit smaller muscle areas, involve only one primary joint, considered less important to improving sport performance, used for injury prevention & rehabilitation (often isolate a specific muscle or muscle group)

Overload

refers to assigning a workout or training regimen of greater intensity than the athlete is accustomed to. To overload the athletes, increase the load assigned in the exercise, increase the number of sessions per week or per day, adding exercises or sets, emphasizing complex over simple exercises, increasing the length of the rest periods between sets and exercise, or any combination of these or other changes.

Somatic age

reflects the degree of growth in overall stature or smaller, subdimensions of the body (limb length).

Biomechanical advantage

short arms and a large chest cavity are a biomechanical advantage in upper body pressing exercises, whereas long legs and a long torso are a disadvantage in squatting movement.

Single-effort power events

shot put, high jump, weightlifting

Assistance exercises multiple-RM testing

should be at or above 8RM to minimize the isolative stress on the involved joint & connective tissue.

• Running, sprinting

snatch, clean, front squat, forward step lunge, step-up, leg (knee) extension, leg (knee) curl, toe raise (dorsiflexion)

Vertical jumping

snatch, power clean, push jerk, back squat, front squat, standing calf (heel) raise

Resistance training goal for preseason

sport and movement specific (strength, power, or muscular endurance, depending on the sport)

Youth resistance training program guidelines

static stretching after resistance training, begin with light loads, 1-3 sets, 6-15 reps, advanced multijoint exercises may also be included, 2-3 nonconsecutive training sessions per week, adult spotters should be nearby

Power exercises

structural exercises that are performed very quickly or explosively (maintaining a rigid torso and a neutral spine during the back squat)

Load

the amount of weight assigned to an exercise set (most critical aspect of a resistance training program)

SAID (specific adaptation to imposed demands):

the more similar the training activity is to the actual sport movement, the greater the likelihood that there will be a positive transfer to that sport

Agonist

the muscle or muscle group actively causing the movement

Repetition-volume for plyometric exercises

the number of foot or hand contacts

Training frequency

the number of training sessions completed in a given time period. The general guideline is to include at least 1 rest or recovery day, but not more than 3 between sessions that stress the same muscle groups.

Ossification

the process of laying down new bone material by cells called osteoblasts.

Exercise order

the sequence of resistance exercises performed during one training session (usually exercises are arranged so that an athlete's maximal force capabilities are available to complete a set with proper exercise technique). Power exercises (snatch, hang clean, power clean, push jerk) should be performed first, followed by other nonpower core exercises, then assistance exercises. If power exercises are not selected in exercise selection, then the recommended order of exercises is core and then assistance.

Antagonist

the sometimes passive muscle or muscle group located on the opposite side of the limb

Repetition-volume

the total number of repetitions performed during a workout session

Volume-load

the total number of sets multiplied by the number of repetitions per set, multiplied by the weight lifted per rep.

Skeletal age assessment test

this technique involves trained radiographers comparing x-rays or radiographs to determine the extent of ossification of the bones of the left wrist.

Muscular strength

• Absolute basis (total force measured in pounds of kgs) • Relative basis (ratio of absolute strength to total body mass, fat-free mas, or muscle cross-sectional area)

Power Exercises Prime movers

• Hip extensors: hamstrings, gluteus maximus • Knee extensors: quadriceps • Ankle plantar flexors: soleus, gastrocnemius • Shoulder abductors: deltoids • Shoulder girdle elevators: upper trapezius • Elbow extensors: triceps brachii

Needs analysis (assessment of the athlete

type of training program (sprint, plyos, resistance), length of recent regular participation in previous training programs, level of intensity involved in previous training programs, degree of exercise technique experience

• Ball kicking

unilateral hip adduction & abduction, single-leg squat, forward step lunge, leg (knee) extension, leg raise

Postseason (active rest) training frequency

0-3 sessions per week

Inseason training frequency

1-3 sessions per week

1RM Testing Protocol :

1. Instruct the athlete to warm up with a light resistance that easily allows 5-10 reps. 2. 1 min rest 3. Estimate a warm-up load that will allow the athlete to complete 3-5 reps by adding: 10-20 lb or 5-10% for upper body exercises; 30-40 lb or 10-20% for lower body exercises. 4. 2 min rest 5. Estimate a conservative, near-max load that will allow the athlete to complete 2-3 reps by adding: 10-20 lb or 5-10% for upper body exercises; 30-40 lb or 10-20% for lower body exercises. 6. 2-4 min rest 7. Load increase: 10-20 lb or 5-10% for upper body exercises; 30-40 lb or 10-20% for lower body exercises. 8. Instruct the athlete to attempt a 1RM 9. If successful, 2-4 min rest and go back to step 7 10. If failed, 2-4 min rest, then decrease the load by subtracting: 5-10 lb or 2.5-5% for the upper body exercises and 15-20 lb or 5-10% for the lower body exercises.

Preseason training frequency

3-4 sessions per week

Offseason training frequency

4-6 sessions per week

Multiple-effort power events

: basketball, volleyball

Volume

: the total amount of weight lifted in a training session

Alternatives to measuring muscular strength for youth athletes

: vertical jump, long jump, handgrip strength

Resistance training equipment for youth athletes

unloaded barbell, a long wooden stick, or PVC piping (especially when learning new and correct technique)

Power Clean

Hand grip: shoulder width apart, closed, & pronated. Starting position: feet hip-to-shoulder width apart with the toes pointed slightly outward. First pull: liftoff to just above the knees. Transition (scoop): knees and thighs move forward under the bar. Second pull (Power Phase): upward movement to where the lower-body joints are fully extended. Catch: bar is caught on the anterior deltoids and clavicles. Major muscles involved: gluteus maximus, semimembranousus, semitendinousus, biceps femoris, vastus lateralis, vastus intermedius, vastus medialis, recuts femoris, soleus, gastrocnemius, deltoid, trapezius. Common technique errors: reverse curl during a second pull (power phase) and improper return of the bar to the floor.

Snatch

Lifting the bar from the floor to over the head with the arms fully extended all in one movement. Proper grip width & hand placement: • Fist-to-shoulder measurement: measuring the distance from the edge of the clenched fist of one hand to the opposite shoulder when the arm is straight out at the side. • Elbow-to-elbow: arms straight out to the side. Starting position: feet hip-to-shoulder width apart with the toes pointed slightly outward. Hand grip: closed, pronated. First pull: lift off to just above the knees. Transition (scoop): knees and thighs move forward and under the bar. Second pull (Power Phase): upward movement to where the lower body joints are fully extended. Catch: bar moves to an overhead position, arms & body are fully extended. Major muscles involved: gluteus maximus, semimembranousus, semitendinousus, biceps femoris, vastus lateralis, vastus intermedius, vastus medialis, recuts femoris, soleus, gastrocnemius, deltoid, trapezius. Common technique errors: the bar too far away from the body during the second pull (power phase), fast forward and upward jumping motion.

Hang Clean

Position the bar on the thighs just above the knees. Starting position: feet hip-to-shoulder width apart with the toes pointed slightly outward. Catch: bar is caught on the anterior deltoids and clavicles. Major muscles involved: gluteus maximus, semimembranousus, semitendinousus, biceps femoris, vastus lateralis, vastus intermedius, vastus medialis, recuts femoris, soleus, gastrocnemius, deltoid, trapezius. Common technique errors: too erect starting position.

Push Press & Push Jerk

Pushing the bar over the head quickly and forcefully. Push press: hip and knee thrust drives the bar ½ to 1/3 the distance overhead with hips and knees extended. Push jerk: hip and knee thrust more forceful and bar thrown or jerked upward. Starting position: bar in front of the shoulders, feet hip-to-shoulder width distance. Dip: not to exceed a quarter-squat, the catch position of the power clean or 10% of the athlete's height. Drive: reverse the movement forcefully and quickly extending the hips, knees and elbows to move the bar overhead. Catch (push press): similar to second half of the shoulder press, deltoids and triceps need to press the bar overhead. Catch (push jerk): bar caught overhead, elbows extended, knees flexed. Major muscles involved: gluteus maximus, semimembranousus, semitendinousus, biceps femoris, vastus lateralis, vastus intermedius, vastus medialis, recuts femoris, soleus, gastrocnemius, deltoid, trapezius. Common technique errors: exceeding the depth of the dip, a spotter is present.

2-for-2 rule

a conservative method that can be used to increase an athlete's training loads; if the athlete can perform two or more repetitions over his or her assigned repetition goal in the last set in two consecutive workouts for a given exercise, weight should be added to that exercise for the next training sessions.

Set

a group of repetitions sequentially performed before the athlete stops to rest

14. Which of the following percentages of an athlete's 1RM should be assigned for a non-weightlifting multijoint exercises to maximize power output? a. 0-30 % b. 40-60 % c. 75-85 % d. 90-100 %

a. 0-30 %

4. Which of the following volumes has the potential to increase muscle strength the MOST? a. 5 sets of 5 repetitions b. 1 set of 5 repetitions c. 5 sets of 15 repetitions d. 1 set of 15 repetitions

a. 5 sets of 5 repetitions

10. Joint laxity, skill level, limb alignment, and neuromuscular deficiency are all thought to be factors in the occurrence of what common injury? a. Anterior cruciate ligament tear b. Ankle fracture c. Shoulder dislocation d. Carpal tunnel syndrome

a. Anterior cruciate ligament tear

7. All of the following are benefits of resistance training in youth EXPECT a. Decreased insulin sensitivity b. Decreased body fat c. Increased motor skills d. Increased cardiac function

a. Decreased insulin sensitivity

9. Which of the following hormones are synthesized from the amino acid tyrosine? Circle all that apply. a. Epinephrine and norepinephrine b. Peptide F c. Dopamine d. Estrogen

a. Epinephrine and norepinephrine c. Dopamine

10. Which of the following exercises require the least amount of recovery time between training sessions? a. Lateral raise b. Bench press c. Leg (knee) curl d. Front squat

a. Lateral raise

Insulin-Like growth factor I (IGF-I) can also be produced in the muscle in response to overload. What is the name of IGF-I produced in the muscle? a. Mechano growth factor (MGF) b. Mechanical growth factor (MGF) c. Neuromuscular growth factor (NGF) d. Neurotransmitter growth factor (NGF)

a. Mechano growth factor (MGF)

1. The basketball coach says his staring center needs to jump higher. In addition to beginning a plyometric program, which of the following resistance training exercises are MOST specific to this goal? a. Power clean & front squat b. Leg (knee) curl & seated calf (heel) raise c. Power clean, leg (knee) curl, and front squat only d. Leg (knee) curl, front squat, and seated (heel) raise only

a. Power clean & front squat

8. Which of the following best describes core exercises and assistance exercises, respectively? a. Recruit one or more large muscle areas and receive priority when selecting exercises; recruit smaller muscle areas and are considered less important to improving sport performance b. Can include both multijoint and single-joint exercises and are used primarily for rehabilitation; recruit smaller muscle areas and are considered less important to improving sport performance c. Recruit smaller muscle areas and are considered less important to improving sport performance; recruit one or more large muscle areas and are usually multijoint exercises d. Can include both structural and power exercises; are considered more important to sport performance

a. Recruit one or more large muscle areas and receive priority when selecting exercises; recruit smaller muscle areas and are considered less important to improving sport performance

12. All of the following influence an athlete's volume-load for a resistance training program EXCEPT a. Repetition & set scheme b. Number of sets completed c. Weight lifted for each repetition d. Number of repetitions performed per set

a. Repetition & set scheme

7. What type of muscle fibers depend on a dramatic increase in protein synthesis to maintain their size and hypertrophy? a. Type II b. Type X c. Type I d. Type Y

a. Type II

An athlete just completed a resistance training workout. All of the following are factors that influence the magnitude of the postworkout hormonal response EXCEPT a. amount of effort the athlete gave during the workout b. quantity of muscle tissue stimulated by the workout c. degree of connective tissue repair needed after the workout d. extent of structural remodeling the athlete's body requires from the workout

a. amount of effort the athlete gave during the workout

Serum levels of which of the following hormone will increase as a result of performing a resistance training workout that involves large muscle group-exercises with loads 85-95% of 1RM and 30-60 second rest periods in athletes with two or more years of resistance training experience? a. testosterone b. insulin c. growth hormone d. thyroid hormone

a. testosterone

Tanner

an alternative method of evaluating biological age, involves visually assessing the development of identifiable secondary sex characteristics: breast development in girls, genital development in boys, and pubic hair development in both sexes (5 stages: 1-immature, preadolescent state, and stage 5 represents full sexual maturation)

Peak strength

attained by age 20 in untrained women and between ages of 20 and 30 in untrained men.

Which hormone increases dramatically in response to a 1-minute rest period? a. Insulin-Like growth factors b. Growth hormone c. Estrogen d. Testosterone

b. Growth hormone

7. What is the name of these chemical messengers that are synthesized, stored, and released into the blood by endocrine glands and certain other cells? a. Receptors b. Hormones c. Enzymes d. Amino acids

b. Hormones

3. Deconditioned female college athletes who participate in sports such as basketball and soccer appear to be at increased risk for developing injuries to the a. Back b. Knee c. Wrist d. Neck

b. Knee

7. When developing a resistance training program, which of the following program design variables should be addressed first? a. Exercise order b. Needs analysis c. Exercise selection d. Training frequency

b. Needs analysis

1. An American football lineman has difficulty driving into defensive lineman and believes he has lost his explosive ability. Which of the following is the BEST exercise order to help this athlete improve his performance? a. Back squat, hip sled, leg (knee) curl, power clean b. Power clean, back squat, hip sled, leg (knee) curl c. Leg (knee) curl, back squat, power clean, hip sled d. Hip sled, power clean, leg (knee) curl, back squat

b. Power clean, back squat, hip sled, leg (knee) curl

All of these are classified as three main categories of hormones EXCEPT a. Steroid b. Proteolytic c. Polypeptide d. Amine

b. Proteolytic

If the stress of a training session is too great, which of the following is true? a. anabolic reactions =catabolic reactions in the muscle b. anabolic reactions<catabolic reactions in the muscle c. anabolic reactions >catabolic reactions in the whole body d. anabolic reactions>catabolic reactions in the muscle

b. anabolic reactions<catabolic reactions in the muscle

13. If an athlete is tested in the bench press and is found to have a 1RM of 220 lbs (100 kg), approximately what weight should this athlete lift if he is performing six repetitions per set? a. 200 lbs (91 kg) b. 195 lbs (88.6 kg) c. 185 lbs (85 kg) d. 175 lbs (79.5 kg)

c. 185 lbs (85 kg)

15. Which of the following volumes has the greatest potential to increase muscular endurance? a. 5 sets of 5 repetitions b. 1 set of 5 repetitions c. 3 sets of 15 repetitions d. 1 set of 15 repetitions

c. 3 sets of 15

What is the name of a primary signal hormone for carbohydrate metabolism that also inhibits protein synthesis? a. Serotonin b. Dopamine c. Cortisol d. Progesterone

c. Cortisol

2. The soccer team is transitioning from off-season to preseason training. How should the team's resistance training frequency be altered? a. Increase frequency to improve muscular endurance b. Do not change frequency and add plyometrics c. Decrease frequency to allow increased sport skill practice d. Design a split routine with three days on and one day off

c. Decrease frequency to allow increased sport skill practice

Which hormone increases protein synthesis, increases collagen synthesis, and increases lipolysis? a. Epinephrine b. Progesterone c. Growth hormone d. Testosterone

c. Growth hormone

9. Which of the following is an antagonist muscle group in the bench press exercise? a. Anterior deltoid b. Serratus anterior c. Rhomboids d. Triceps brachii

c. Rhomboids

4. A strength and conditioning professional is training two 16-year old males; one has developed facial hair and a deepened voice, while the other has not. Which of the following is the most effective indicator of their physical maturation level? a. Exercise readiness b. Chronological age c. Skeletal age d. Emotional maturity

c. Skeletal age

11. Which of the following is the best example of a pair of exercises that, when performed sequentially with little to no rest between them, constitute a compound set? a. Dumbbell biceps curl & triceps pushdown b. Lat pulldown & lateral raise c. Upright row & shoulder press d. Incline bench press & seated row

c. Upright row & shoulder press

9. Which of the following is generally discouraged in older adults, due to the sudden rise in blood pressure it can create? a. Power training b. Balance and flexibility training c. Valsava maneuver d. Stair climbing

c. Valsava maneuver

8. When comparing males and females, which of the following is true regarding strength and power capabilities? a. Absolute upper body strength of women is generally closer to male values as compared to the absolute values for lower body strength b. When expressed relative to body weight, the upper body strength of women is similar to that of men c. When strength is expressed relative to muscle cross-sectional area, no significant difference exists between sexes

c. When strength is expressed relative to muscle cross-sectional area, no significant difference exists between sexes

Polypeptide hormones are made of chains of which of the following substances? a. polypeptides b. secondary messengers c. amino acids d. mRNA

c. amino acids

• Ball dribbling & passing

close-grip bench press, dumbbell bench press, triceps pushdown, reverse curl, hammer curl

5. A female triathlete needs to improve the muscular endurance of her upper body. Using three sets of 15 repetitions per exercise, which of the following rest period lengths will MAXIMIZE her goal? a. 3 minutes b. 1.5 minutes c. 45 seconds d. 30 seconds

d. 30 seconds

Which of the following hormone are synthesized from the amino acid tryptophan? a. Epinephrine b. Serotonin c. Norepinephrine d. Dopamine

d. Dopamine

1. An 8-year-old boy dramatically increased his upper body strength after following a six-month resistance training program. Which of the following is MOST likely responsible for this gain? a. Increased number of muscle fibers b. Enhanced cross-sectional area c. Greater muscle density d. Improved neuromuscular functioning

d. Improved neuromuscular functioning

5. As boys grow, they become taller and gain body mass. During this time, muscle changes as well, first in____________ and second in _______________ a. High-level force production; velocity b. Velocity; weight c. Weight; mass d. Mass; high-level force production

d. Mass; high-level force production

2. Which of the following should be evaluated first when one is designing a training program for a 68-year-old competitive female tennis player? a. Cardiovascular fitness b. Lower body strength c. Balance and agility d. Medical history

d. Medical history

6. Which of the following is the primary mechanism leading to strength gains in preadolescents? a. Hypertrophy b. Hyperplasia c. Circulating hormones (testosterone & growth hormone) d. Neural factors (motor unit activation & synchronization)

d. Neural factors (motor unit activation & synchronization)

6. The acronym SAID stands for which of the following? a. Specific arousal to imposed demands b. Specific adaptation to intensity demands c. Specific athletes imposed demands d. Specific adaptation to imposed demands

d. Specific adaptation to imposed demands

Which of the following is a physiological role of growth hormone and its superfamily? a. decreased protein synthesis b. decreased lipolysis c. increased glycogen synthesis d. increased immune cell function

d. increased immune cell function

All of the following are adaptations of the endocrine system to resistance training EXCEPT a. amount of hormone synthesis b. time needed for hormone clearance through the liver c. number of receptors in muscle tissue d. type of hormone released

d. type of hormone released

Repetition-volume for running

distance

Structural exercises

emphasize loading the spine directly or indirectly (muscular stabilization of posture during performance of the lifting movement)

Racket stroke

flat dumbbell fly, lunge, bent-over row, seated row, angled leg press, horizontal leg press, deadlift, stiff-legged deadlift, goodmorning

1-repetition maximum (1RM):

greatest amount of weight that can be lifted with proper technique for only one repetition.

Resistance training goal for offseason:

hypetrophy and muscular endurance (initially), strength & power (later)

Potential benefits of youth resistance training

improvements in selected motor performance skills, such as the long jump, vertical jump, 30 m dash, and agility run.

Strength & power output sex differences

in terms of absolute strength, women generally have about 2/3 the strength of men. If comparisons are made relative to fat-free mass or muscle cross-sectional area, differences in strength between men and women tend to disappear.

Progression

increase training intensity by raising the number of weekly training sessions, adding more drills or exercises, or increasing the training stimulus.

Goals of youth resistance training program

increasing muscular strength, teaching children about their bodies, promoting an interest in physical activity, teaching weight room etiquette, focusing on proper weight lifting technique, and having fun.

Compound set

involves sequentially performing two different exercises for the same muscle group

Superset

involves two sequentially performed exercises that stress two opposing muscles or muscle areas (an agonist and its antagonist)

Anterior cruciate ligament injury

joint laxity, ligament size, and neuromuscular deficiency, body movement, shoe-surface interaction, skill level, hormonal changes, use of ankle braces, & training deficiencies leading to abnormal biomechanics may all be contributing factors

Heavy day

loads are designed to be full repetition maximums, the greatest resistance that can be successfully lifted for the goal number of repetitions.

• Throwing, pitching

lunge, single-leg squat, barbell pullover, overhead triceps extension, shoulder internal & external rotation

Responsiveness to resistance training in older adults:

machine weights initially and progress to free weight, multijoint resistance training exercise, learn proper exercise technique, major muscle groups (everyday activities: load carrying & climbing stairs), multidirectional medicine ball exercise, advanced balance training (one-legged stands & circle turns), progress from 1 set of 8-12 reps at a relatively low intensity (40-50% 1RM) to higher training volumes & intensities (3 sets per exercise with 60-80% 1RM), to increase power use 1-3 sets per exercise with a light-moderate load (40-60% 1RM) for 6-10 reps. Recommended frequency is 2 times per week to start with and progress to more frequent resistance training sessions. Warm up for 5-10 minutes before each exercise session, static stretching before or after or both before and after each resistance training session, avoid Valsava maneuver, allow 48-72 hours of recovery between exercise sessions.

Resistance training goal for inseason:

maintenance of preseason training goal

Biological age

measured in terms of skeletal age (the gold standard for determining biological maturation), somatic (physique) maturity, or sexual maturation

Repetition maximum (RM):

most weight lifted for a specified number of repetitions

Needs analysis (evaluation of the sport):

movement analysis (body & limb movement patterns & muscular involvement), physiological analysis: strength, power, hypetrophy, & muscular endurance), injury analysis (common sites for joint & muscle injury)

Preactivation & cocontraction

muscle activity before (preactivation) and immediately following (cocontraction) contact with the ground is an important mediator of breaking and dynamic stabilization in both young and old individuals. Increased preactivation helps increase stiffness of the limb using fast stretch reflex to better prepare the limb for ground contact. Cocontraction is a motor control strategy that dynamically stabilizes the joint. Research shows that seniors (65 years of age and older) rely on increased levels of muscle cocontraction as a compensatory mechanisms to offset their increased balance difficulties and to minimize postural sway. Recommended exercises specifically designed to offset these natural reductions in preactivation are: low-intensity plyos, balance & dynamic stabilization exercises, and proprioception training to develop the ability to react more efficiently with the ground.

Specificity

muscles involved, the movement pattern, and the nature of the muscle action (speed of movement, force application)

Resistance training program design variables

needs analysis, exercise selection, training frequency, exercise order, training load & repetitions, volume, and rest periods

Resistance training goal for postseason

not specific (may include activities other than sport skill or resistance training)

Repetition-volume for swimming or rowing

number of strokes

Repetition-volume for various sport activities

number of throws or jumps

Peak muscle mass

occurs between the ages of 16 & 20 yeas in females and between 18 & 25 years in males, unless affected by resistance training, diet, or both.