CSCS Exam Practice
An owner is looking into renovating a wing of a corporate office building in order to open a gym. He was given the following specifications regarding the existing building. What items will need attention or alterations before he is able to use this space as a functional fitness facility? The facility is located on the first floor with six steps leading up to the main double doors. Average ceiling height is 10.5 feet. The floors are tiled over the entire area.
-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. -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. -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.
A collegiate baseball coach has informed the strength and conditioning department that his pitchers are not to train with weights "because they will lose their flexibility and therefore pitch velocity will decrease." What should be the strength and conditioning professional's response? Is it appropriate for baseball pitchers to train with weights? If so, what modifications should be made to their program? What stretches should pitchers perform to prevent lost joint motion and decreased flexibility?
Baseball pitchers should train with weights to prevent injury and improve performance. When designing a program for baseball pitchers, it is essential to address the shoulder internal and external rotators and wrist extensors and flexors to improve balance at the shoulder and elbow joints, respectively. Hypertrophy should not be the goal for these athletes, as increased muscle size may impede joint movement. Rather, focusing on rapid movement should be the goal for resistance training. Stretches targeting the shoulder and elbow joints are essential to preventing lost motion and may include the following: straight arms behind back, seated lean-back, behind-neck stretch, and cross arm in front of chest.
Several athletes this season have chronic injuries. As each is interviewed, several common themes present themselves. Each of these athletes always focuses on lifting as much weight as possible, seems impatient with conducting training sessions in a proper fashion (including proper warm-up exercises), and always seems to be impatient with the process of strength training and conditioning. What strategies can these athletes be taught regarding goal setting as an injury prevention and performance enhancement tool? How does periodization improve the setting of goals?
First, understand that goals are broken up into four different categories; process, outcome, short-term, and long-term goals. Next, try to identify which one your goals fall under. By setting goals you decrease the chances of overtraining and reduce your risk of injury. In order to achieve these goals, you have to take care of your body accordingly. This begins with a warm up followed by stretching of the muscles going to be used. If your goal is to increase the amount of weight you are able to lift then we can make this both a short and long-term goal for you. If you're currently maxing out at 150 pounds and your goal is to do 350 then short term we could work on being able to increase 10 pounds a week on your bench press. Setting short-term goals increase the likelihood of success because although this is challenging you are relatively close to achieving this. This will increase your confidence for you long term goal of benching 350. Long-term goals are those that overarch the series of linked short-term goals. The attainment of these short-term goals should lead to the accomplishment of your long-term goals. You have to understand that the way your body develops you have to give your muscles time to grow with power and strength to be able to achieve your goals. If your goal is to achieve 350-pound bench press within a year than we can break this up into short periods. Your performance will be monitored by your coach on a weekly basis. This will help target your mind and enhance your mental skills to help give you the best performance the next time you execute your task. Slowly but steadily your confidence to do a 350-bench press will reach a peak which further leads to a ride in your performance.
A female cross-country athlete is experiencing a plateau in performance. Upon examining her training program, the strength and conditioning professional discovers that the majority of her training is long, slow distance training. What suggestions should the strength and conditioning professional make to improve the athlete's aerobic endurance performance?
High-intensity aerobic exercise increases cardiovascular and respiratory function and allows for improved oxygen delivery to the working muscles. Increasing exercise intensity may also benefit skeletal muscle adaptations by affecting muscle fiber recruitment. Greater intensity greater recruitment of Type II muscle fibers. Those fibers become more aerobically trained.
One of your athletes gains 10 pounds (4.5 kg) of what looks like mostly lean mass in just over a month; his performance has suddenly shot up, and he seems to have an acne problem that you never noticed before. You overheard him recently telling some other athletes that competitors are using anabolic steroids and getting away with it because of a new product called Maskall, which is guaranteed by the distributor to hide steroid use in a urinalysis. You guess that he is probably the one who recently left the syringe and empty steroid vial in the locker room trash can. You like the improved performance of this athlete. He stands to gain great fame and fortune if he does well in next month's competition. But you also know that drug testing will be mandatory for the winners. You care about your team and this athlete. What do you do?
I would advise this athlete to get off the steroids and get clean before the competition next month. Suggesting other supplements that are legal or even recommending a way to gain healthy weight. Many athletes struggle in gaining weight but there are simple ways to fix this such as eating more calories, eating a large snack closer to bed, etc. I would also advise the athlete to see a counselor about his steroid use and to help eliminate the mental need for wanting to take these. A thorough review of the athletic department's policy on anabolic steroid use should be considered mandatory for both the individual athlete and his teammates. Just because people are getting away with it doesn't mean that it is right. Although it may not show up on a urinalysis because of the Maskall, doesn't mean there aren't urinalysis out there that can still test positive for steroid use. The best way to pass a drug test is to not take steroids in the first place. The last thing I would say to him is what happens when you win and they drug test you and you test positive? Not only will you not be the winner but everyone will know that you took an illegal substance.
A collegiate volleyball program has just been started, and the newly hired coach approaches you with a request. Because the players jump so much in practice, he would like his athletes to perform resistance training only. Discuss the utility of a resistance-only training program. Consider the following in the discussion: What other exercise modes may be appropriate for these athletes? Is plyometric training indicated? If so, how will the athletes benefit from such an exercise program? If plyometric exercise is appropriate, during what part of the cycle should plyometric drills be performed? Must the exercises be performed during the season? What plyometric drills should be included in a program designed for volleyball players?
In general, a strength-only training program is not appropriate for volleyball players; plyometric training is both appropriate and specific to the demands of volleyball (e.g., during blocking and spiking). While plyometrics are a necessary part of any volleyball training program, they may not be required during the season. Because the athletes jump quite a bit during practice and games, intense plyometrics may cause overtraining during the season. Low-intensity plyometrics may be successfully incorporated into a warm-up before practice to allow some improvement in jumping ability. The following drills are specific to volleyball and should be included in a plyometric training program: jump and reach, double-leg tuck jump, double- and single-leg vertical jumps, double-leg hop, jump to box, squat box jump, and depth jump.
A collegiate sophomore participates in American football in the fall and sprints for the track team in the spring. After undergoing surgery to reconstruct a torn anterior cruciate ligament the previous fall, he is attempting a return to sprinting in the spring. As the outdoor track season approaches, he is consistently 1 second slower in the 100 m sprint than in previous seasons. The athletic trainer indicates that the thigh on the injured limb remains atrophied following surgery. The athlete has been cleared for all activities. Which muscle group is most likely affected during his comeback? What role do these muscles play during ground support? What type of training may improve this athlete's lower extremity function during ground support?
Quadriceps atrophy and decreased strength and power are common after anterior cruciate ligament reconstruction. During ground support, elastic energy is stored, due to the eccentric quadriceps' activity, and released, increasing power to the lower leg. Plyometric activity, with its emphasis on a quick transition from eccentric to concentric muscle actions, will help this athlete improve the power that the quadriceps are able to produce, improving the rate of force production. In addition, the complete weightlifting movements and their derivatives are key exercises in overloading the stretch-shortening cycle (SSC), and improving the SSC is a means of increasing the amplitude of impulse for each step of the sprint.
A 66-year-old nationally ranked swimmer recently recovered from a fractured wrist caused by an injury unrelated to swimming. She has been active all her life but could not swim during the rehabilitation period and now feels that she is "out of shape." She admits to feeling depressed and complains that she just doesn't have the energy to exercise. What advice would you give this person? Comment on the trainability of older adults and the benefits of resistance exercise for older women.
Significant changes in body composition with advancing age can lead to the development of physical functional impairments and injury. The bone mineral content and microarchitecture of bone can deteriorate to such an extent that the risk of a bone fracture particularly of the hip, spine, or wrist during a fall is increased. You may have osteopenia. Also, advancing age is associated with a loss of muscle mass which is largely due to physical inactivity. With a decrease in muscle mass results in loss of muscle strength. Since everyday activities require a certain degree of power production, a decrease in the ability of muscles to produce force may affect the ability to do these tasks. I would suggest doing aerobics, resistance, and balance exercises. If you are looking to increase your muscular strength, muscular power, and muscle mass then resistance training is the only way to do this. A positive of resistance training is that regular participation in a resistance program can offset some of the age-related losses and can also help the aging maintain and active, high-quality lifestyle.
A new athlete has just arrived in Nevada for the preseason of soccer training. He is originally from Boston and is used to cooler temperatures than what he has experienced in Nevada thus far. The coach is running athletes through preseason testing in one month. What recommendations or precautions should the athlete and coach apply before testing?
Since the athlete is from a cool climate he should be acclimatized to the heat and humidity for at least one week prior to the testing. The athlete should wear light clothing and drink water ad libitum according to the dictates of thirst before and during heavy physical exertion in the heat. When aerobic test is being administered in a hot environment, causation must be observed to protect not only the health but the safety of the athlete and the validity of the test. The coach should be well trained and have a thorough understanding of all the testing procedures and protocols. The coach should be attentive to possible symptoms of heat stroke or heat exhaustion. Symptoms include cramps, nausea, dizziness, difficulty walking or standing, faintness, garbed speech, lack of sweat, red or ashen skin, and goose bumps. In addition to these mentioned above proficient medical coverage should be readily available.
The athletes you train have worked hard to achieve their goals. One of the athletes is looking forward to the ultimate contest of his career, and he wants any competitive edge that he can legitimately get. He's heard about a product called Masterblaster 2000 that he can buy in a health food store for $75 for a month's supply. That sounds like a bargain considering all its ingredients: lots of amino acids (including arginine); chromium picolinate; boron; L-carnitine; and various natural herbs including ephedra, ginseng, and smilax. The label even has a graph that shows a positive relationship between something called "anabolic effect" and months of product use. The athlete is convinced that this product must have some benefit or the superstar on the label wouldn't endorse it and the store wouldn't be allowed to sell it. Now he has come to you for advice about how much he should take. What would you tell him?
Starting off, arginine is a conditionally essential amino acid and has critical roles in nutrition and metabolism. Due to its inability to increase nitric oxide production, enhance muscle blood flow, or improve endurance exercise performance, oral arginine supplementation is not recommended for healthy athletes. You would be considered a healthy athlete. Next, looking at l-carnitine, the efficacy of this is for something you necessarily aren't even looking for. L-carnitine can decrease pain and muscle damage, decrease in markers of metabolic stress, and enhance recovery. The only thing that I would recommend taking would be caffeine and creatine. Creatine can come from foods you eat such as meat and fish but also can be taken as a supplement. Creatine has been shown to increase maximal strength, power, and lean body mass in both trained and untrained. An advantage of this supplement is that it is rather inexpensive. I suggest caffeine because for an aerobic athlete caffeine is thought to prolong aerobic endurance exercise. In doses of 3 to 9 mg/kg body weight consumed about 60 minutes before exercise or during prolonged exercise caffeine is erogenic. Consuming more than this does not provided any additional benefits. Save your money from buy the Masterblaster 2000 and try these inexpensive methods.
A strength and conditioning facility has the following problems: Worn carpet in the dumbbell area Curled ends on a floor mat Holes in the wall near the squat rack A cracked mirror in a lifting platform area Dust under machines and equipment and between mats in the stretching area For each concern, provide specific changes to correct these problems.
The carpet needs to be replaced in that area or a new type of flooring will need to be installed to ensure the carpet does not cause a tripping hazard The floor mat will need to be replaced. The holes in the wall near squat rack will need to be repaired or replaced. The mirror will need to be replaced in the lifting area and placed roughly 6 in. above any dumbbell set/section. The dust under the machines will need to be cleaned up.
After a disappointing season, the head soccer coach would like to know the physical capabilities of each member of the soccer team. Design an athletic profile appropriate for the soccer team. Keep in mind the following questions: Which tests are specific to soccer? In what order should the tests be performed? How can the results be given to the coach to best depict the team's level of conditioning?
The vertical jump, 1RM squat, 40-yard sprint, and 1.5-mile run are good tests for soccer players and should be performed in that order to ensure validity of results. Several methods can be used to present the results to the coach; determining the percentile ranks is an appropriate and easy-to-understand presentation method. Note that a test of multidirectional movement (e.g., the T-test) would be an appropriate test to include as well.
A collegiate cross-country runner increases her mileage two months before the start of preseason conditioning. Because this will be her last year of collegiate competition, her mileage increases are significantly greater than in years past. She begins to notice that her muscles are more sore than usual after workouts. Her times remain good, and after an examination by the head athletic trainer she learns that her body composition, blood pressure, and resting heart rate are essentially unchanged since testing two months earlier. Is this athlete overtrained? What is the difference between overreaching and overtraining? If this pattern of unsupervised mileage increases continues, what might begin to happen to this athlete physiologically? Will her performance improve?
This athlete has not become over trained, though she may be overreaching. If her overreaching continues, the overtraining syndrome is likely to occur, causing, among other things, decreased VO2max, body fat percentage, muscle glycogen, lactate, and total testosterone concentration. In addition, muscle soreness, creatine kinase, and submaximal exercise heart rate are likely to increase. The biggest factor will be that performance is likely to decrease drastically.
An 18-year-old freshman American football lineman wants to increase his lean body mass by 20 pounds (9 kg). Although his strength training is appropriate, he is not making progress. His usual routine is to wake up at 10 a.m., eat lunch, go to class, work out, eat dinner, do homework, and have a large snack before bed. What dietary modifications are appropriate for this athlete?
To increase your lean body mass, you have to eat appropriately. There are numerous factors that affect an athletes weight gain but the ones that are able to be controlled include diet and training. Be careful, increasing the caloric intake dramatically can lead to gain of more fat than intended. A general guideline which should be adjusted from individual to individual is to consumer approximately 500 additional calories. The amount of food currently being consumed is not enough to meet the 20-pound increase. Try to consume 6 meals a day rather than the two meals plus a large snack that you're currently do. Eating larger portion sizes, increasing meal frequency, and focusing on calorie-dense foods are all strategies that can help with weight gain. In addition to increasing caloric intake, still ensure that 1.5-2.0 g per kilogram of body weight is being consumed. Consuming more protein has shown to store approximately 45% of the excess calories as lean body mass. Try to consume a large snack or meal before bed. When one is sleeping their body's, metabolism slows down which will help keep the access caloric intake rather than burning it off.
An athlete typically runs 10K events multiple times throughout his season. He is planning on running his first marathon in seven months. He is known to have a sensitive stomach and is worried that the typical diet he uses for 10K races and training will not be sufficient for a full marathon. What recommendations would you make to this athlete to help prevent gastrointestinal issues?
Try food in practice first, it is safer to do experimentation with foods during practice versus a competition or event. When the meal is closer in time to the start of a game or event, consumer smaller amounts of food and liquids. Avoid high-fat and high-fiber foods. Both fat and fiber slow down the rate of digestion. When food is still being digested as you are exercising, one may experience stomach cramps. Avoid sugary alcohol. These can cause gas, bloating, cramping, and may have a laxative effect. If the athlete is easily nauseated, experiences diarrhea during competition or who even get anxious and jitter should try to eat at least 4 hours before competition. This meal should include approximately 1 to 4 grams of carbohydrate per kilogram of body weight and .15 to .25 grams of protein per kilogram body weight. If the individual feels as though their typical diet will not be sufficient for a 26.2-mile race, carbohydrate loading is another consideration. Depletion of muscle and liver glycogen leads to fatigue during long-term endurance exercise. Carbohydrate loading enhances muscle glycogen before aerobic endurance events. A common carbohydrate loading regimen includes three days of high-carbohydrate diet in concert with tapering exercise the week before competition and complete rest the day before competition. This diet should include 8-10 g of carbohydrate per kilogram of body weight per day. This will increase muscle glycogen stores 20-40% above normal.
A collegiate softball outfielder tells you that she is having trouble throwing balls to the infield after catching them. The coach tells you that her technique is appropriate, but agrees that strengthening is essential. Design a training program that includes resistance training and plyometrics to help her throw more quickly and with more power. When designing the program, consider the following: What modes of exercise are appropriate for this athlete? What tests should be performed to determine the athlete's readiness for upper body plyometrics? Describe all appropriate design variables and provide the rationale for the choices. What resistance training exercises may assist the athlete in reaching her goal?
Upper and lower body resistance training and upper body plyometric training are appropriate for this athlete. Successfully performing five clap push-ups in a row can be a requirement to assess readiness for upper body plyometric training. Because the athlete has never performed upper body plyometric exercises, intensity should progressed from low to medium-high (e.g., 2-pound [~1 kg] medicine ball throw progressed to a 6-pound [~3 kg] medicine ball throw); frequency should be two times per week; and the program should last at least four weeks (though some form of upper body plyometric training should be included throughout the year). Rest periods between exercises should be at least five times as long as the work time (i.e., 1:5 work-to-rest ratio).
A female collegiate soccer player had a serious knee injury during her sophomore year; more than a year was required before she could be cleared to practice and play. During her rehabilitation, she became complacent with her diet, and because of her injury she could not perform her regular exercise program. Now, ready to return to practice, she finds herself out of shape with a body fat percentage of 30%, up from 20% at the time of injury. Being concerned, the strength and conditioning professional determines that her BMI is 31.5 kg/m2. After having the athlete maintain a record of her diet, the strength and conditioning professional realizes that the athlete eats when bored and when out with friends. What can she do to reduce her weight and fat? Specifically, what must her diet provide to allow fat loss? Is a low-fat diet appropriate? Discuss behavior modification strategies appropriate for this athlete.
Weight loss takes a great deal of dedication from within the individual, many may need to work closely with a mental health professional or a registered dietitian to help meet their goals. Regarding diet note, there is no one ideal diet. Instead, choose a dietary approach based on whether the approach is safe for the individual, contained enough protein to meet the individuals' dietary needs, and fits into the individuals' lifestyle so that it is easier to adhere to. There are two main factors that predict successful weight loss; total caloric intake and dietary adherence. To still maintain the individuals muscle but lose body fat intake of about 1.8 to 2.7 grams of protein per kilogram body weight per day in addition to maintaining a moderate energy deficit of approximately 500 calories per day. In this insistence, a low-carb diet would not be recommended. The reasons behind this would be when carbohydrate intake is reduced, depletion of stored glycogen occurs and the individual quickly drops pounds from the water weight. Once carbohydrates are reintroduced back into the diet, individuals can rapidly gain the weight back. Another thing to take into consideration that research has shown ongoing behavior therapy and support can improve long-lasting results from fat loss.
Parents of an 8-year-old boy and an 11-year-old girl want to enroll their children in a resistance training program at the local community center. They believe that resistance training will help make their children stronger and faster (and maybe even improve their soccer performance), but they are concerned about the potential for injury. Comment on issues regarding the safety of youth resistance training, and highlight program design considerations that address these concerns.
Well prescribed youth resistance training programs are relatively safe when compared with other sports and activities in which children and adolescents regularly participate. Although epiphyseal plate fractures have been reported in adolescents who were following a resistance training program, these reports were case studies and typically involved the performance of heavy overhead lifts in unsupervised settings. If your children are taught how to resistance train properly and understand resistance training guidelines and procedures, the risk of an epiphyseal plate fracture is minimal. All participants should be screened for any injury or illness that may limit or prevent safe participation in resistance training program. The goals of enrolling your children in a resistance training program should not be limited to just increasing their muscular strength but also your children should learn about their bodies, promote an interest in physical activity, learning correct weight room etiquette, and finally having fun. If children enjoy this program, then they are more likely to be active later in life. Prior to your children's first day be sure that the strength and conditioning professional teaching the class has a thorough understanding of the youth resistance training guidelines, willingness to demonstrate proper exercise technique, and the requisite pedagogical skills to speak with your children at a level they understand.
A new facility owner is putting together the emergency plan to distribute to employees. What components need to be included within this plan, and what are the four primary positions that staff should be prepared to take in the event of an emergency?
-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(continued) -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 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
A few days before a big game, a freshman American football quarterback seems somewhat distant and seems to be constantly out of breath. It is obvious from talking with him that he simply needs to learn to regulate his arousal level. He asks about any skills he can use before the game to maintain calm. Briefly describe how he can control arousal through breathing.
One simple technique for reaching a higher level of physical and mental relaxation is diaphragmatic breathing. Start by letting your arms hand loosely and concentrate on relaxing especially around your neck and shoulders by first taking a couple deep breaths. Next, relax your abdominal muscles you may even place your hands on your abdomen to make sure that your belly protrudes with each inhalation. This form of breathing is a basic stress management technique and precursor to basically all other mental training techniques. This focuses your mind of breathing which clears the mind and increases concentration on the task at hand. The deep inspiration followed by a controlled expiration alerts your autonomic nervous system balance so that increases parasympathetic activity can occur
A high school short-distance sprinter is recovering from a torn hamstring muscle suffered during the previous American football season. Following a rehabilitation and reconditioning program with the school's sports medicine team, his hamstring strength is normal and he has returned to jogging without pain. He continues to experience hamstring tightness and requires longer than usual to "loosen up" before practice. How should this sprinter prepare for practice? What types of stretching are appropriate before practice? What types of stretching are appropriate after practice?
This athlete should perform a general warm-up consisting of at least 10 minutes of light jogging. The warm-up session may be increased if the hamstrings continue to be tight. Following the general warm-up, a specific warm-up should be performed. This specific warm-up should consist of static and dynamic stretching of the hamstrings followed by low-intensity bounding. After practice, static and PNF stretching of the hamstrings should be performed to increase flexibility of the muscles and the associated connective tissues.
A new strength and conditioning professional has just been brought on to work with the javelin throwers on a university track and field team. One athlete has been struggling to make improvements in the past year even though she does the same training as her teammates. What are some of the primary questions and evaluations that the strength and conditioning professional could address to try to improve this athlete's performance?
The strength and conditioning professional should perform an evaluation of the sport, including a movement analysis, physiological analysis, and injury analysis. This will help to make sure the coach is familiar with what the sport requires and may give insight into an area the athlete may be struggling with. The strength and conditioning professional should also thoroughly evaluate the athlete for things such as training status, flexibility, pertinent 1RMs, and movement patterns in more complex lifts if these are being performed. It is possible that this athlete needs more one-on-one attention in the weight room to see improvements.
During individual training sessions, a male cyclist is experiencing fatigue early in workouts that include mostly hilly terrain. He is conducting his training sessions at an intensity based on his most recent race performance, which took place primarily on level terrain. What suggestions should the strength and conditioning professional make about this athlete's training program?
This athlete is beginning his hill workouts at an intensity that is too high, resulting in fatigue and a premature cessation of the training bout. The athlete should use either heart rate or ratings of perceived exertion to monitor exercise intensity during workouts that include hilly terrain.
A 33-year-old female long-distance runner typically finishes marathons in less than 3:15. She has recently moved from Nebraska (altitude less than 1,640 feet or 500 m) to Colorado (altitude above 9,843 feet or 3,000 m). What changes are likely to occur within the first three months of her move with regard to aerobic performance?
A decrease in VO2max is likely at first, which will likely mean marathon times over 3:30. When she gets to Colorado she will experience hyperventilation (at rest and with exercise) and an increase in cardiac output (30-50%) to accommodate the reduced partial pressure of oxygen. After two weeks, her body will begin to form more hemoglobin, increase capillarization, and increase the diffusing capacity of oxygen through pulmonary membranes
What are two ways in which the size of a tire can affect an athlete's ability to perform exercises with the tire, and what are three common techniques used for the tire flip? Must select appropriate tire for an athlete based on body dimensions
Can use sumo, back lift, and shoulders-against-the-tire techniques for completing the lift.
A swimmer weighs in before practice at 68.3 kg in minimal clothing. This is the third day in a row that he has weighed in lighter than normal. He has not been trying to lose weight and claims no drastic changes to his diet. After a 2.5-hour practice, he weighs 67.5 kg. What concerns should this coach be looking at for this athlete, and what immediate and long-term recommendations should be made?
Minor weight gain/loss during the process of training may not be a source of a huge concern. The diet of the individual may be reviewed once to ensure that a balanced diet and appropriate nutrition required for the athlete to function is provided to him. As a long-term recommendation, having protein rich food items that increase the strength and avoid the muscle mass reduction should be looked at. At times, reduced weight is not due to fat reduction but excessive exercise may lead to mass reduction as well. This may reduce the overall body strength and to avoid this having protein rich foods and a healthy diet may help to a great extent. During training sessions, the athlete should drink 9 (250 ml) ounces of cold or a flavored, salted beverage every 20 minutes. After training the athlete should consume adequate amounts of food and fluid intake as well as sodium to restore hydration. Aerobic endurance athletes should consume 30-90 grams of multiple types of carbohydrates together such as sucrose, fluctose, and glucose, or maltodextrin, each hour during prolonged aerobic endurance activities.
The assistant strength and conditioning coach for a small college works with athletes in all sports. With only two lifting platforms and four squat racks, space is limited and training sessions are chaotic. Morning and early afternoon hours are the low-activity times of the day. At 3 p.m., student-athletes fill the room beyond capacity, making individualized instruction and room supervision difficult. What steps should the assistant strength and conditioning coach take to properly address these concerns?
Schedule with professors allowed time for athletes to work out during the school day or schedule trainings schedules after or before high-activity times.
A collegiate American football player is attempting a 1RM in the squat exercise. He is an experienced lifter and has performed a 1RM in the squat several times. How many spotters are required? Where should the spotter or spotters be positioned? What actions must the spotter (or spotters) perform? Power Clean Push Jerk Power Snatch Grip Type Grip Width Position of Feet Initial Bar Position Final Bar Position Exercise Actions
Two spotters should be present for a 1-rm squat and should be on either end of the barbell. The spotters should be ready to grab the bar and push up at the same time if athlete is failing the rep and aid in re racking the weight. If there is one spotter the spotter should be directly behind the athlete with hands under the athletes arms at which point spotter and squatter both squat together, if failing starts to occur, spotter lifts with the squatter to re rack the bar.
