Essentials of Strength Training and Conditioning (4th Edition) CSCS Certification

weight belts are not needed for

•Exercises that do not stress the lower back •Exercises that do stress the lower back but involve light loads

Upper and Lower Body Exercises (Alternated)

-One method of providing the opportunity for athletes to recover more fully between exercises is to alternate upper body exercises with lower body exercises. -If the exercises are performed with minimal rest periods, this method is also referred to as circuit training.

sequence of testing

1. non fatiguing tests 2. agility tests 3. maximum power and strength tests 4. sprint tests 5. local muscular endurance tests 6. fatiguing anaerobic capacity tests 7. aerobic capacity tests

Heart rate reserve (HRR)

APMHR - resting heart rate (RHR)

Metabolic Energy System Specificity

Consider the energy demands (phosphagen, glycolytic, and oxidative) of the sport when choosing or designing tests.

outcome goals

Goals over which the athlete has little control, such as winning

Why is it important to keep the bar close to the body during the second pull of a power clean?

Horizontal translation of the bar increases the moment arm of the resisted force.

appropriate anatomical target for the handle during the drive phase on a rowing machine

Just below the rib cage

Calculate lean body mass (LBM)

LBM = (weight in kg x % body fat) x body mass in kg

The structure of the heart responsible for pumping blood to the peripheral circulation of the body.

Left ventricle

The oxidative (aerobic) system

Primary source of ATP at rest and during low-intensity activities Uses primarily carbohydrates and fats as substrates largest energy yield

Which grip width can be determined using the fist-to-opposite-shoulder method or the elbow-to-elbow method?

Snatch grip

In competitive scenarios requiring a change of direction, an athlete can be coached to visually focus on

Trunk Hips

mesocycles

Two or more cycles within the macrocycle, each lasting several weeks to several months.

Bone mineral density can be improved with:

a progressive resistance training program

Vit. C: Mostly in

a variety of fruits/veggies, especially citrus

injury analysis

common sites for joint and muscle injury and causative factors

Vit. K: Mostly found in

dark leafy greens/cruciferous veggies

athletes weighing over 220 pounds should not perform which exercise from heights greater than 18 inches

depth jumps

process goals

goals over whose achievement the athlete has control

use relatively ___________ loads if the goal is strength or power

heavy

volume

how many sets and reps

when it is not feasible to increase frequency or duration, progression can ocur with manipulation of

intensity

use ___________ loads for muscular endurance

light

Glycolysis is inhibited by

markedly lower pH, ATP, CP, citrate, and free fatty acids

distress

negative stress

VO2

oxygen consumption

local muscular endurance tests

partial curl up, push up, YMCA bench press

PROM

passive range of motion

factors effecting the intensity of lower body plyometrics

points of contact, speed, height of drill, body weight

t-test

running test of agility, involving forward, lateral, and backward movements, appropriate to a wide range of sports. purpose: the T-Test is a test of agility for athletes, and includes forward, lateral, and backwards running.

hook grip

similar to the pronated grip except that the thumb is positioned under the index and middle fingers

task complexity

simple or well-learned skills can tolerate higher degrees of arousal due to lower task-relevant cues for an athlete to monitor

The ____________, located in the upper lateral wall of the right atrium, is the intrinsic pacemaker of the heart responsible for autoregulation of electrical impulses (i.e. heart rate).

sinoatrial node

state anxiety

the actual experience of apprehension and uncontrolled arousal

as plyometric intensity increases

volume should decrease

Which of the following is not a primary role of calcium? Muscle contraction Nerve conduction Oxygen transport in the blood

Oxygen transport in the blood

potentiate (RAMP)

Perform sport-specific activities that progress in intensity until the athlete is performing at the intensity required for the subsequent competition or training session (specific warmup)

formative evaluation

Periodic reevaluation based on midtests administered during the training, usually at regular intervals

What is the correct shift in substrate utilization for an athlete transitioning from long slow distance base training to high-intensity aerobic interval training? Predominantly carbohydrate to predominantly fat Predominantly fat to predominantly carbohydrate Equal contributions from fats and carbohydrates

Predominantly fat to predominantly carbohydrate

General rules for imagery:

Progress from simple to complex (just like any skill acquisition scenario). Images should be personally challenging yet realistic--experience success. Should foster familiarity and preparedness for an expected future competitive environment (i.e. not a daydream).

Which of the following macronutrient categories is the primary structural and functional component of every cell and responsible for growth, development, enzymes, transport carriers, and hormones? Fat Protein Carbohydrate

Protein

protein oxidation

Protein is not a significant source of energy for most activities. Protein is broken down into amino acids, and the amino acids are converted into glucose, pyruvate, or various Krebs cycle intermediates to produce ATP.

long-term goals

Provide relevance to short-term goals

What is the role of myoglobin?

Provides oxygen immediately to muscle

Which of the following is least likely to be a limiting factor in an athlete during aerobic exercise? Oxygen delivery/cardiac output Pulmonary ventilation a-vO2diff

Pulmonary ventilation

Fick equation: VO2 = Q x a-vO2diff

Q = HR x SV a-vO2diff units are in mL/100 mL so the final product has to be divided by 100 mL. Next, divide by body weight to get the relativized VO2 (mL/kg/min) rather than absolute (mL/min).

Q=HR x SV

Q=HR x SV

more successful sprinters tend to have longer stride lengths as a result of properly directed forces into the ground while also demonstrating a more frequent stride rate. These findings suggest that

RFD and proper biomechanics are two of the primary limiting factors influencing spring performance

flexibility

ROM about a body joint

Golgi tendon organs

Receptors sensitive to change in tension of the muscle and the rate of that change

The general rule is 1.5 L of water for every kg of body weight lost (24 oz per pound) when:

Recovery timeframe is short (<12 hrs) If dehydration is significant (>2-3%)

Tapering is a strategy designed to prevent detraining leading up to a competition or peak. Which of the following is the best example of a detraining program? Reduce frequency to 3-4/week, reduce volume by 50%, maintain intensity Maintain frequency and volume, reduce intensity by 50% Reduce frequency to 3/week, reduce intensity by 30%, maintain volume

Reduce frequency to 3-4/week, reduce volume by 50%, maintain intensity

Maximum Muscular Strength (Low-Speed Strength)

Related to the force a muscle or muscle group can exert in one maximal effort

YMCA bench press test

Resistance is set at 80 pounds for males and 35 pounds for females. Set metronome cadence at 60 beats per minute to establish a rate of 30 repetitions per minute (one beat up, one beat down). This test is performed until the athlete can no longer perform repetitions with the metronome.

The primary electrolyte lost in sweat is _______________ and should be replaced via drink or diet (especially in hot and humid exercise environments with sustained training duration) due to the negative influence on fluid regulation, muscle contraction, and nerve conduction.

Sodium

Which of the following exercises is most likely to induce a greater surge in testosterone levels, assuming the same [high] volume/intensity workout? Squat Leg extension Leg press

Squat

The general progression for an athlete training for sports performance will begin with which of the following? Strength Power Speed/Agility

Strength

Karvonen method (heart rate reserve)

Target Heart Rate = ((max HR − resting HR) × %Intensity) + resting HR

A U12 soccer program is beginning a resistance training program. What should the primary focus be for this age group?

Technique and proper form

Which is the hormone with the most remarkable difference between men and women that is involved in the hypertrophic response to resistance exercise?

Testosterone

construct validity

The ability of a test to represent the underlying construct (the theory developed to organize and explain some aspects of existing knowledge and observations).

balance

The ability to maintain static and dynamic equilibrium

stability

The ability to return to a desired position following a disturbance to the system

face validity

The appearance to the athlete and other casual observers that the test measures what it is purported to measure.

margaria-kalamen test

The athlete sprints toward the stairs from a standing start 20 feet (6 m) from the base of the stairs and then up the staircase three steps at a time. • Power in watts is calculated as the athlete's weight (w) in newtons times height (h) in meters from the third step to the ninth step divided by the measured time interval (t) in seconds; P (watts) = (w × h) / t.

motive to achieve success (MAS)

The capacity to experience pride in one's accomplishments, characterized by a desire to challenge oneself.

Motive to avoid failure (MAF)

The desire to protect one's ego and self-esteem; more about avoiding the perception of shame than about avoiding failure.

Which of the following is the best example of a task-irrelevant cue for a hockey goalie that should be suppressed using selective attention during gameplay? The exact location of the water bottle in the back of the net. The occupancy status of the penalty box The hand-dominance of the opponent forwards

The exact location of the water bottle in the back of the net.

lactate threshold

The exercise intensity or relative intensity at which blood lactate begins an abrupt increase above the baseline concentration.

alarm phase of GAS

The initial phase of training, when stimulus is first recognized and performance generally decreases in response to fatigue

Biomechanical Movement Pattern Specificity

The more similar the test is to an important movement in the sport, the better.

the sticking point

The most strenuous movement of a repetition; typically occurs soon after the transition from the eccentric phase to the concentric phase.

training frequency

The number of training sessions performed during a given period, usually 1 week.

resistance phase of GAS

The second phase, in which adaptation occurs and the system is returned to baseline or, in most instances, elevated above baseline

The term "minimal essential strain" is best understood as:

The threshold stimulus that initiates new bone formation.

skill level

This can increase the latitude of optimal arousal; more skill will correspond to better performance at levels other than optimal arousal.

Overtraining is a result of ____________________.

Too much cumulative load without sufficient recovery

The term "glycogen sparing effect" indicates a training adaptation where fat is oxidized more efficiently at a given submaximal intensity. Which type of athlete is most likely to benefit from this effect?

Trained

fat oxidation

Triglycerides stored in fat cells can be broken down by hormone-sensitive lipase. This releases free fatty acids from the fat cells into the blood, where they can circulate and enter muscle fibers.

T/F At no time, during either exercise or rest, does any single energy system provide the complete supply of energy

True

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.

ballistic stretching

Typically involves active muscular effort and uses a bouncing-type movement in which the end position is not held

Which of the following is generally discouraged in older adults, due to the sudden rise in blood pressure it can create? strength and power training aerobic endurance training Valsalva maneuver

Valsalva maneuver

catastrophe theory

When increases in physiological arousal occur in the presence of cognitive anxiety, a sudden drop (rather than a gradual decline) in performance occurs.

weight belts should be worn

When performing exercises that place stress on the lower back During sets that involve near-maximal or maximal loads

spotters are typically required for free weight exercises performed with

a bar moving over the head, a bar positioned on the back, a bar passing over the face, or a bar racked on the front of the shoulder

Arousal

a blend of physiological and psychological activation, varying in intensity along a continuum (refers to the intensity of motivation at any given moment)

Osteoporosis

a bone mineral density below -2.5 standard deviations of the young adult mean

osteopnea

a bone mineral density between -1 and -2.5 standard deviations of the young adult mean

achievement motivation

a desire for significant accomplishment: for mastery of things, people, or ideas; for attaining a high standard

intrinsic motivation

a desire to perform a behavior for its own sake and to be effective

extrinsic motivation

a desire to perform a behavior to receive promised rewards or avoid threatened punishment

gold standard

a field test can be compared to a gold standard, the field test is still accurate is it still matches up to the gold standard

plyometric exercise sessions must include (in regards to warmup)

a general warmup, stretching, and a specific warmup

set

a group of repetitions and relief intervals

series

a group of sets and relief intervals

circuit training is more beneficial to those with

a lower training age, has more of a metabolic effect

reliability

a measure of the degree of consistency or repeatability of a test

exercise economy

a measure of the energy cost of activity at a given exercise velocity

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

load is commonly characterized as

a percentage of a 1RM or as a RM

volume-load

a practical measure for the quantity of work performed in resistance training volume-load = weights units x repetitions

whole practice

a practice strategy that involves practicing a skill in its entirety

test

a procedure for assessing ability in a particular endeavor

Onset of blood lactate accumulation (OBLA)

a second increase in the rate of lactate accumulation, occurring at higher relative intensities of exercise when the concentration of blood lactate reaches 4 mmol/L

periodization

a structured approach to training, a theoretical 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

Anxiety

a subcategory of arousal that is a negatively perceived emotional state

stress

a substantial imbalance between demands and response capabilities, under conditions in which failure has important consequences

self talk

a technique used to enhance self-efficacy, aid in directing proper focus, assist in regulating arousal levels, and reinforce motivation

when do peak strength gains occur in boys?

about 1.2 years after peak height velocity and .8 years after peak weight velocity

The ideal performance state involves the following:

absence of fear (no fear of failure) no thinking about or analysis of performance a narrow focus of attention on the activity itself a sense of effortlessness a sense of personal control

speed requires the ability to

accelerate and reach maximal velocity

Resisted sprint training is designed to increase the propulsive forces during training, which can improve

acceleration.

reciprocal inhibition

accomplished by contracting the muscle opposing the muscle that is being passively stretched

autogenic inhibition

accomplished via active contraction before a passive stretch of the same muscle

AROM

active range of motion

activate and mobilize (RAMP)

actively move through a range of motion (dynamic warmup)

to prevent injuries, landing surfaces used for lower body plyometrics must possess

adequate shock absorption

simplification

adjusts the difficulty of the task by changing characteristics such as execution speed or equipment used

routine

adoption of a ritual or mental checklist

several studies show that an athlete's lactate threshold appears to be a better indicator of

aerobic performance than a VO2 max

training status

affects the number of rest says needed between sessions

general adaptation syndrome (GAS)`

alarm, resistance, exhaustion. one of the foundational concepts from which periodization theories have been developed

What are the safety recommendations for resistance training for seniors?

all participants should be pre-screened warm up for 5 to 10 minutes before each exercise session perform static stretching before or after, or both, each resistance training session use a resistance that does not overtax the musculoskeletal system avoid the Valsalva allow 48-72 hours of recovery between sessions perform all exercises in a pain free ROM

Adensosine triphosphate (ATP)

allows the transfer of energy from exergonic to endergonic reactions

one met is considered the

amount of oxygen required by the body at rest

plyometric intensity

amount of stress placed on muscles, connective tissues, and joints controlled primarily by the type of plyometric drills

sprint speed is determined by

an athlete's stride length and stride rate

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

stressor

an environmental or cognitive event that precipitates stress

needs analysis is a two stage process that includes

an evaluation of the requirements and characteristics of the sport, and an assessment of the athlete

B12: Mostly found in

animal products

what are some examples of proper footwear for plyometric training?

ankle and foot support, lateral stability, and a wide, nonslip sole

The ____________ carries blood away from the heart to be delivered to muscles during exercise (and at rest).

aorta

Risk of damaging growth cartilage can be reduced with:

appropriate exercise training, sensible progression, and instruction by qualified strength and conditioning professionals

potential risks and concerns of resistance training in children:

appropriately prescribed youth resistance programs are relatively safe. Ensure that risks are minimized and movements are being performed correctly and safely.

volume assignments for power training

are typically lower than those for strength training in order to maximize the quality of exercise.

Inverted U theory

arousal performance up to an optimal level, beyond which further increases in arousal are associated with reduced performance

what are the reasons for exercise testing

assessing athlete talent, identifying physical abilities in need of improvement, setting goals, and evaluating progress

the objective of tapering the training regimen is to

attain peak performance at the time of competition

more highly resistance-trained (intermediate or advanced) athletes can

augment their training by using a split routine in which different muscle groups are trained on different days

Which type of loading is optimal to promote good bone health in older adults?

axial loading

If an athlete is training using an elliptical and wants to emphasize the posterior chain during the workout, which direction should the athlete lean?

backward

balance error scoring system (BESS)

balancing on and off foam balance pad in three distinct positions

After pyruvate is made, it can then do one of two things:

be converted to lactate in the sarcoplasm (fast glycolysis) be shuttled into the mitochondria (slow glycolysis)

exercises performed while standing typically require that the feet

be positioned slightly wider than hip width with the heels and balls of the feet in contact with the floor

off season training

begin with long duration and low intensity, gradually increase intensity and to a lesser extent duration

movement analysis

body and limb movement patterns and muscular involvement

during puberty changes occur related to

body composition and the performance of physical skills

Free weight activities between 1-10 RM loads optimize the stimulus for enhancing

bone mineral density.

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

The heart receives electrical signals from __________________ nerves. sympathetic parasympathetic both sympathetic and parasympathetic

both sympathetic and parasympathetic

fracitonalization

breaks the task into subcomponents that happen simultaneously

segmentation

breaks the task into subcomponents that have clear breaks between each segment

The increased lactate threshold indicates a greater capacity to

buffer H+ ions from ATP hydrolysis, thus reducing the fatiguing effects of H+ ion accumulation.

army push up test

can rest at top, as many as possible in 2 minutes

"Essential" amino acids __________.

cannot be produced by the body and must be consumed via dietary sources.

high-intensity aerobic exercise increaseds

cardiovascular and respiratory function and allows for improved oxygen delivery to the working muscles

Cortisol is best known as the _________ hormone.

catabolic stress

Which class of hormones acutely stimulates central motor responses, peripheral vascular dilation, upregulated enzyme systems, and increased calcium release in muscles? What is the resulting contribution to strength/power output? growth hormones, decrease catecholamines, increase steroids, increase

catecholamines, increase

potentiation

change in the force: velocity characteristics of the muscle's contractile components caused by stretch

what is the difference between biological age and chronological age

chronological age refers to age by years while biological age refers to developmental age

Sympathetic stimulation yields a

chronotropic response (increased HR) during exercise or stress

When the thumb is wrapped around the bar it is called a

closed grip

An athlete uses a ________________________ grip when completing a hex/trap bar deadlift.

closed, neutral

systematic desensitization

combines mental and physical techniques that allow the athlete to replace a fear response with a relaxation response

what are the three grip widths

common, wide, and narrow

program design considerations for children

consider quality of instruction and rate of progression, focus on skill improvement, personal successes, and having fun

Why do seniors have a higher risk of falling?

decrease in muscular strength and power, decreased reaction time, and impaired balance and postural stability

After training, a cyclist notices a(n) ____________ in heart rate when riding at 50% of maximal power output. This change is most likely due to a(n) ______________ in stroke volume as an adaptation to the training program.

decrease, increase

When resting hormone levels are chronically elevated, __________ affinity with receptors can occur, thus __________ the sensitivity of the body to that particular hormone.

decreased, decreasing

When an athlete switches from a barbell front squat to a low-bar barbell back squat, the relative torque for the knee joint____________.

decreases

Aerobic processes

depend on oxygen; the krebs cycle, electron transport chain, and the remainder of the oxidative system are aerobic mechanisms that occur in the mitochondria of muscles cells and require oxygen as the terminal electron acceptor

Under proper supervison and with an appropriate program, prepubescent and adolescent children may perform plyometric exercises. Which exercises are contraindicated for this population?

depth jumps and high-intensity lower body plyometrics

Which of the following relaxation techniques is a precursor for other relaxation techniques, and relies on the stimulation of the parasympathetic nervous system through feedback mechanisms of the cardiac and respiratory control centers in the brain stem? diaphragmatic breathing autogenic training systematic desensitization

diaphragmatic breathing

individual zones of optimal functioning theory

different people perform best with very different levels of arousal

Proper sprinting technique requires ground contact _______________ the athlete's center of gravity.

directly beneath

Two individuals of the same body mass are lifting weights. Assuming all other factors to be equal, the person with tendons inserted on the bone _______________ the joint center should be able to lift _______________ weight.

distal, heavier

Anaerobic processes

do not require the presence of oxygen; the phosphagen and glycolytic systems are anaerobic mechanisms that occur in the sarcoplasm of a muscle cell

interval training

emphasizes bioenergetic adaptations for a more efficient energy transfer within the metabolic pathways by using predetermined intervals of exercise and rest periods

structural exercises (subcategory of core)

emphasizes loading the spine directly or indirectly

a stable body position

enables the athlete to maintain proper body alignment during an exercise, which in turn places an appropriate stress on muscles an jointes

pyruvate is the

end result of glycolysis

The female athlete triad is the interrelationship between what three primary factors?

energy availability, menstrual function, bone mineral density

for a test to be valid, it must emulate the ______________________ and important ____________ of the sport for which ability is being tested

energy requirements, movements

Exergonic reactions

energy-releasing reactions that are generally catabolic

the primary goal of agility performance is threefold:

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

some adaptations of long and slow aerobic training include

enhancing the body's ability to clear lactate, and causes an eventual shift of type IIx fibers to Type I fibers

Where is growth cartilage in children located?

epiphyseal plate, joint surface, and apophyseal insertions

During endurance running, there should be a natural ______________ of the ankle from the beginning of the stance phase to the end.

eversion

the primary method of developing speed and agility is the

execution of sound movement technique in a specific task

aerobic interval training

exercise at an intensity close to VO2 max for intervals of 3 to 5 minutes, the work to rest ratio should be 1:1

the duration of a training session is often influenced by the

exercise inensity

the frequency of training sessions will depend on the interaction of

exercise intensity and duration, the training status of the athlete, and the specific sport season

An athlete completing a barbell bent-over row should ____________ as they pull the bar towards the lower chest or upper abdomen.

exhale

in regards to breathing, encourage athletes to

exhale through the sticking point and inhale during the less stressful phase of the repetition

when selecting tests, consider the athletes:

experience and training status

Seniors are at a higher risk of

falling

T/F There is no link between joint mobility and joint health. Movement is better than immobilization for optimal cartilage health.

false

T/F Women tend to be heavier in total body weight than men

false

T/F drills for a given body area should be performed two days in succession

false

T/F you should always assume the athlete will perform an exercise correctly

false

T/F you should perform heavy lifting and plyometric training on the same day

false

T/F you should spot power exercises

false

T/F HIGH temperatures and LOW humidity can impair performance, pose health risks and lower the validity of aerobic endurance tests

false, HIGH temperatures and HIGH humidity can impair performance, pose health risks and lower the validity of aerobic endurance tests

T/F All substrates get converted to fats to enter the Krebs cycle, but protein and fat utilization require oxygen to facilitate the conversion.

false, carbohydrates not fats

T/F under-striding requires more braking forces and can put the hamstring in a disadvantaged/elongated position.

false, overstriding

Factors that contribute to the development of muscular strength in children/adolescents:

fat-free mass, testosterone concentrations, nervous system development, and the differentiation of fast-twitch and slow-twitch muscle fibers

seated or supine exercises should be performed with the

five point body contact position

examples of non-fatiguing tests

flexibility (sit and reach, overhead squat) body composition (skinfold) anthropometry (girth, height, weight) balance and stability (BESS, SEBT)

preseason training

focus on increasing intensity, maintaining or reducing duration, and incorporating all types of training

poststeason training

focus on recovering from the competitive season while maintaining sufficient fitness

positive reinforcement aids

focus on task-related cues

diaphragmatic breathing

focuses thought on breathing and clears the mind and therefore increases concentration

in order to execute movement techniques, athletes must skillfully apply

force

Valsalva maneuver

forcible exhalation against a closed glottis, resulting in increased intrathoracic pressure

the ___________________ and _________________ of the feedback have different influences on performance and learning.

frequency and timing

A seated dumbbell military press occurs primarily in which plane of motion?

frontal

If a decline in performance is overcome within a few days or weeks of planned recovery, the athlete is experiencing __________________.

functional overreaching

For subsequent training <24 hrs later, _____________ replenishment is the first priority, especially for metabolic demands (as opposed to strength-based demands)

glycogen

long, slow distance aerobic training is when the distance is __________ than the race and encompasses intensities of ______ of VO2 max

greater, 70%

1RM

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

Which hormone supports hypertrophy? Which stage of development does this hormone become more readily available?

growth hormone, adolescence

An athlete with weak abdominal musculature and tight hip flexors is likely to experience anterior pelvic tilt, which can lead to...

hamstring injury or pain.

random practice

has an athlete perform multiple skills in random order during a given practice session

repetitive part training

has an athlete practice only the first part in isolation; then each subsequent part is added until the whole task is reintegrated

progressive part training

has an athlete practice two parts in isolation before practicing them together. A third component can then be practiced and all three parts can be done together

observational learning

has an athlete watch prerecorded videos or live demonstrations

pure-part training

has the athlete practice each subcomponent of a skill multiple times independently

the five point body contact position provides stability during supine or seated exercises

head is placed firmly on bench or back pad shoulder/upper back are placed firmly and evenly on bench/back pad butt is placed evenly on the bench/seat right/left feet are placed flat on floor

potential benefits of resistance training in children include:

health and fitness benefits developing healthy habits and patterns to carry later in life such as staying active developing stronger bones more movement reduces the risk of diabetes and improves cardiovascular health

what is the most frequently used method for prescribing exercise intenisty?

heart rate

static stretching

held at mild discomfort for 15 to 30 seconds

Glycolysis is stimulated by

high concentrations of ADP and ammonia (increases) and a slight decrease in pH and AMP

What could lead to the female athlete triad?

high training volumes or intensities with inadequate dietary intake

volume assignments for hypertrophy training

higher training volumes and performing three or more exercises per muscle group

PNF stretching (Proprioceptive Neuromuscular Facilitation)

hold-relax passive prestretch (10 seconds) isometric hold (6 seconds) passive stretch (30 seconds)

absolute strength

how much weight you can overcome

overtraining phase of GAS

if stressors are too high, performance can be further suppressed and overtraining syndrome can result

early myelination development leads to

improved coordination and response to stimuli

explicit instructions

include prescriptive information that gives the athlete the "rules" for effectively executing the given task

variable practice

includes variations of the same skill within a single practice session

specific warm up

incorporates movements similar to the movements of the athlete's sport

The theoretical foundation of assisted sprint training is to ______________ stride frequency to promote neurological adaptations from overspeed training.

increase, The possible negative side effect is maximizing the stride rate at the expense of propulsive force due to reduced ground contact times during the stance phase.

elastic energy in the musculotendinous components is ___________ with a rapid stretch and then stored

increased

post practice stretching facilitates ROM improvements because of

increased muscle temperature

in children, muscle mass steadily _______________ throughout developing years

increases

negative reinforcement

increases the probability of occurrence of a given operant by removing an act, object, or event that is typically aversive

overhead exercises and those with the bar on the back or front of shoulders should be performed

inside of a power rack with the cross bars in place at the appropriate height

discovery

instructs the athlete on the overarching goal of the task, and the athlete receives no instruction

adaptations in the body are specific to the __________ of the training sessions

intensity

maintaining _______ is the key to taper

intensity

the combination of ______________ and _____________ influences blood glucose, which is supplied by glycogen

intensity and duration

The magnitude of the contribution of each energy system to overall work performance is primarily dependent on the _______________ and secondarily on the ______________.

intensity of the activity; duration

The extent to which each of the three energy systems contributes to ATP production depends primarily on the _______________ of the muscular activity and secondarily on the _______________.

intensity, duration

long-term goals and short-term goals are codependent or interdependent

interdependent

SSC actions employ two phenomena:

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

There is a(n) ________________ relationship between a given energy system's maximum rate of ATP production and the total amount of ATP capable of producing over time.

inverse

assistance exercises (aka accessory)

involves only one primary joint, considered to be less important to improving performance

Neurophysical Model of Plyometric Exercise

involves potentiation of the concentric muscle action by use of the stretch reflex

hexagon agility test

involves quickly jumping in and out of a hexagon shape

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

If an athlete complains of feeling cold often, a decreased exercise capacity, and muscle weakness, which mineral is most likely deficient in this athlete's diet?

iron

knowledge of performance

is a form of augmented feedback that provides the athlete with information about his or her movement pattern

knowledge of results

is a form of augmented feedback that provides the athlete with information about the execution of the task goal

trait anxiety

is a personality characteristic, which represents a latent disposition to perceive situations as threatening.

augmented feedback

is provided by an observer such as a coach, video, or laboratory equipment.

intrinsic feedback

is provided by athletes from their senses, such as the sensory information from missing a box during a squat box jump.

During the downward phase of a barbell back squat, which type of muscular contraction best describes the role of the hamstrings? concentric prime mover eccentric prime mover isometric stabilizer

isometric stabilizer

An athlete using PNF stretching to relax the adductor muscle group should complete a(n) ______________ contraction to activate the ________________, causing autogenic inhibition.

isometric, golgi tendon organs

punishment strategies should be used sparingly becayse

it increases the likelihood that the athlete will focus on what they are doing incorrectly

What are contributing factors to an ACL injury?

joint laxity, ligament size, and neuromuscular deficiency leading to abnormal biomechanics

factors affecting flexibility

joint structure, age and sex, muscle and connective tissue, stretch tolerance, neural control, resistance training, muscle bulk, activity level

When using PNF to stretch an athlete's hamstring, the hands of the person assisting should be placed in such a way that helps the athlete avoid ________________.

knee flexion

with plyometrics, proper ___________________ _____________________ is essential to preventing injury and improving performance in lower body plyometrics

landing techniques

feedback can be used to facilitate both ________ and __________.

learning and performance

Plyometric training for masters athletes should include _________ volume than a standard training program

less (fewer foot contacts)

rest period for muscular endurance

less than or equal to 30 seconds

types of taper

linear, step, exponential (fast and slow decay)

as the athlete adapts to the training stimulus

loads must be increased so that improvements will continue over time

________________ goals provide a sense of meaningfulness for pursuing ________________ goals

long-term goals, short-term goals

If everything else is held constant (including the total weight of the body segment being adjusted), which pitcher will throw faster?

longer arm

Foods with a ________glycemic index are preferred for optimal health because they moderate the spike in blood glucose after eating, which can help prevent metabolic disorders such as diabetes.

low

the heavier the load, the _________ number of repetitions can be performed

lower

in regards to balance, an athlete beginning an advanced plyometric program must

maintain a single leg half squat for 30 seconds without falling

volume assignments for muscular endurance

many repetitions (12 or more) per set, lighter loads, and fewer sets

12 minute aerobic capacity test

marking every 100 meters so as to record final distance after 12 minutes is completed

an improvement in exercise economy can enhance

maximal aerobic power and lactate threshold

aerobic capacity

maximum rate at which an athlete can produce energy through oxidation of energy resources (carbs, fats, and proteins)

general warm up

may consist of 5 minutes of slow aerobic activity such as jogging, skipping, or cycling

Increased diameter and strength of bone tissue comes from the activity of osteoblasts subsequent to _______________ loading. mechanical physiological metabolic

mechanical

acutely, the SSC actions tend to increase

mechanical efficiency and impulse via elastic energy recovery

metabolic rate is closely related to

mechanical power production

mechanical work

mechanical work = force x displacement how much weight is on the bar and how fast does it move?

During higher-intensity exercises, athletes often experience peripheral fatigue. Which of the following is believed to be the reason for this type of fatigue? lactic acid accumulation metabolic acidosis increase in muscle pH

metabolic acidosis

stretches should be held at a position of _________ ____________ for _______ seconds

mild discomfort, 15-30 seconds

tertiary methods of developing speed and agility include

mobility, strength, and speed-endurance

use _____________ loads for hypertrophy

moderate

load

most simplistically refers to the amount of weight assigned to an exercise set; often characterized as the most critical aspect of a resistance training program

RM

most weight lifted for a specified number of repetitions

A coach informs his athletes that at the beginning of the competitive season he will be testing the back squat 1RM on all athletes and he hopes to see at least a 5% improvement for each team member. Shelby is excited by this new goal and the chance to evaluate her abilities. She likely is experiencing what type of motivation? motive to achieve success motive to avoid failure extrinsic motivation

motive to achieve success

speed

movement distance per unit time, typically quantified as the time taken to cover a fixed distance over 200 yards

Which of the following is the most important indicator of relative strength performance? muscle cross-sectional area sex genetics

muscle cross-sectional area

increasing intensity may also benefit the skeletal muscular adaptations by affecting

muscle fiber recruitment

post practice stretching may also decrease

muscle soreness

Seniors who participate in progressive resistance training programs show significant improvements in

muscular strength and power, muscle mass, bone mineral density, and functional capabilities

what are the resistance training program design variables

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

Due to a team's lack of focus and preparation, a coach cancels a highly anticipated intra-squad scrimmage. This is an example of which of the following?

negative punishment

motor unit

nerve with several muscle fibers it innervates, recruiting more muscle unit development correlates to more muscles being stimulated and becoming stronger

as sprinting requires an athlete to move at high speeds, strength and conditioning professionals should emphasize the prescription of exercises that have been shown to increase

neural drive while overloading musculature of the hip and knee regions involved in the SSC

What is primarily responsible for the significant improvements in strength with resistance training in children?

neurological factors

During aerobic intervals, an athlete should maintain a _______________ cervical spine.

neutral

1RM testing may not be the best way to assess which group of individuals?

new athletes as novice lifters tend to have technique breakdown as the load increases.

supercompensation phase of GAS

new level of performance capacity that occurs in response to the adaptive response found in step 2

ACSM standard push up test

no rest periods allowed, how many can be completed without stopping

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

when the thumb is not wrapped around the bar it is called an

open grip

training frequency is influenced by the overall amount of physical stress, consider the effects of:

other aerobic or anaerobic training, sport skill practice, physically demanding occupations

progression of aerobic training intensity should be monitored to prevent

overtraining

Which of the following describes the portion of the total energy cost of exercise that must be supplied through anaerobic mechanisms due to the slow response of the aerobic system to the initial increase in the demand for energy? oxygen deficit recovery O2 EPOC

oxygen deficit

self efficacy influences

people's choice of activity, their level of effort in that activity, and how much persistence they will have in the face of challenging obstacles

agility performance requires the use of

perceptual-cognitive ability in combination with the ability to decelerate and to reaccelerate in an intended direction

warm up should consist of

period of aerobic exercise, followed by stretching, and ending with a period of activity similar to the upcoming activity

Fatigue during exercise appears to be at least partially related to the decrease in _______________

phosphagens

The SSC combines mechanical and neurophysical mechanisms and is the basis of __________________ exercise

plyometric

For a high school American football team, if any player squats two times his body weight, his name is placed on the wall. This is an example of...

positive reinforcement

eustress

positive stress

Even after adjusting based on fat-free mass, there tends to be a gap in _______________ when comparing men and women.

power

plyometric drills should not be thought of as cardiorespiratory conditioning exercises but as

power exercises

Because aerobic exercise may have a negative effect on ___ production, it is advisable to perform plyometric exercise ___ aerobic endurance training.

power, before

what is the correct exercise order

power, other core, then assistance exercises Power exercises such as the snatch, hang clean, power clean, and push jerk should be performed first in a training session, followed by other nonpower core exercises and then assistance exercises.

For endurance running (including treadmill running) the 3-5 minute cool-down is recommended to

prevent blood pooling and improve venous return.

inseason training

program should be designed around competition, with low-intensity and short-duration training just days before a race or game

guided discovery

provides the athlete with instructions about the overall movement goal and important prompts for task accomplishment without explicitly telling the athlete how to accomplish the task

fast glycolysis (anaerobic)

pyruvate is converted into lactate, which is faster but limited in duration

RAMP protocol

raise, activate, mobilize, potentiate

static flexibility

range of possible movement about a joint and its surrounding muscles during a passive movement

rate coding

rate at which the motor units are fired

When designing resistance training programs for women, what program considerations should be made?

rate of upper body strength development (women tend to have less upper body strength than men) ACL injury

the purpose of aerobic interval training is to make sure there is a greater amount of training time at higher intensities which allows us to

reach a higher intensity without having to worry about the duration

core exercises

recruit one or more large muscle areas, involves two or more primary joints, and receives priority because of their direct application to sport

relaxation techniques are designed to

reduce physiological arousal and increase task-related focus.

puberty

refers to a period of time in which secondary sex characteristics develop and a child is transformed into a young adult

What strategy should coaches generally use to assist athletes in focusing on what they do correctly? (reinforcement strategies or punishment strategies)

reinforcement strategies

Anaerobic or Maximum Muscular Power (High-Speed Strength)

related to the ability of muscle tissue to exert high force while contracting at a high speed

body composition

relative proportions by weight of fat and lean tissue

a test must be ________ to be ________

reliable, valid

The greatest stimulus for bone formation comes from

repetitive mechanical forces that exceed the minimal essential strain.

Endergonic reaction

require energy and include anabolic processes and the contraction of muscle

RROM

resistive range of motion

part practice

separates the skill into a series of subcomponents

out-of-the-rack exercises with heavy weights can result in

serious injury

common grip width

shoulder width

Assuming the appropriate stimulus, the approximate time-course for bone adaptation is approximately___________.

six months or longer

Which of the following athletes is most likely to have the highest concentration of myoglobin? 200 m sprinter basketball player soccer player

soccer player

the transfer of strength improvements to sprinting may require an emphasis on the ________________ of training

specificity

a secondary method of developing speed and agility includes

sprint resistance

in regards to balance, an athlete beginning plyometric training for the first time must

stand on one leg for 30 seconds without falling

star excursion balance test (SEBT)

standing on one leg, contralateral leg touches each point on "star"

Frank-Starling mechanism

states that the stroke volume of the left ventricle will increase as the left ventricular volume increases due to the myocyte stretch causing a more forceful systolic contraction.

During the braking phase of change of direction actions, the most effective transfer of forces comes with___________________.

stiff legs

speed tests

straight-line sprint test

maximum power and strength tests

strength (1RM bench press/pull, back squat) power ( 1RM power clean, standing long jump, vertical jump, static vertical jump, reactive vertical jump, margaria-kalamen test)

Due to cumulative fatigue and recovery factors, metabolic conditioning is likely to diminish the effectiveness of

strength and power training.

physiological analysis

strength, power, hypertrophy, and muscular endurance priorities

Sprinting is a series of coupled flight and support phases, also known as what?

strides

power exercises

structural exercises that are performed very quickly or explosively

initially, athletes should perform tasks at _______________ _____________ ______________ to establish proper mechanics and enhance the application of force rate development

submaximal learning techniques

15-30 seconds is recommended for static stretching because more aggressive stretching (i.e. 60-90 secs) has negative influences on

subsequent power production.

Sport-related movements primarily rely on the optimal function of _____________ joints.

synovial

tapering

systematic reduction of training duration and intensity combined with an increased emphasis on technique work and nutritional intervention

The vascular pressure occurring during left ventricular contraction is the ____________ blood pressure.

systolic

examples of agility test

t-test, hexagon test, pro agility test, 505 agility

training (long term athlete model)

teaching to play, having fun. then moving into a more formalized approach, learning movement patterns and proficiency. then moving into training to compete and training to win (high school, college, and elite athletes)

adverse effect of anabolic steroid use?

testicular atrophy/menstrual cycle irregularities acne aggression/hostility

After puberty, there is a significant increase in ______________ for boys but not girls, which supports strength gains in response to muscular hypertrophy.

testosterone

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

testosterone

During puberty, increased ________________ production in boys resulting in a marked increase in muscle mass, whereas in girls, an increase in __________________ production causes increased body fat deposition, breast development, and a widening of the hips.

testosterone, estrogen

assessment of the athlete (physical testing and evaluation)

tests should relate to the athlete's sport, use the results of the movement analysis to select tests, after testing compare the results with normative or descriptive data to determine the athlete's strengths and weakness

autogenic training

the PMR cycle for each muscle group is replaced with an attentional state that focuses on the sense of warmth and heaviness for a particular limb or muscle

discriminant validity

the ability of a test to distinguish between two different constructs

agility

the ability to change direction or speed of the whole body in response to a sport specific stimulus

selective attention

the ability to inhibit awareness of some stimuli in order to process others

positive reinforcement

the act of increasing the probability of occurrence of a given behavior by following it with or presenting an action, object or event such as praise, decals or prizes and awards

interrater reliability

the amount of agreement in the observations of different raters who witness the same behavior

content validity

the assessment by experts that the testing covers all relevant subtopics or component abilities in appropriate proportions

dynamic flexibility

the available ROM during active movements and therefore requires voluntary muscular actions

self confidence

the belief that you can successfully perform a desired behavior

Hydrolysis

the breakdown of 1 ATP molecule to yield energy (because it requires 1 H2O)

Glycolosis

the breakdown of carbohydrates, either glycogen stored in the muscle or glucose delivered in the blood, to resynthesize ATP, still anaerobic, without the presence of oxygen (30 seconds to 2 minutes)

Catabolism

the breakdown of large molecules into smaller molecules, associated with the release of energy

impulse

the change in momentum resulting from a force, measures as the product of force and time

cognitive anxiety

the cognitive component of anxiety

imagery

the cognitive psychological skill in which the athlete uses all the senses to create a mental experience of an athletic performance, allows the athlete to get used to uncertain environments over longer periods of time despite minimal real-world competitive opportunity

test battery

the collection of tests used to comprehensively evaluate an athlete or client

stretch reflex

the contraction of a muscle in response to stretch of that muscle, occurs when muscle spindles are stimulates during a rapid stretching movement, should be avoided during stretching as it will limit motion

Sarcopenia

the degeneration of muscle inside the body, more fat deposits in and around the muscle. less force is being produced by less muscle.

validity

the degree to which a test or test item measures what it is supposed to measure

razte of force development

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

substrate-level phosphorylation

the direct resynthesis of ATP from ADP during a single reaction in the metabolic pathways

reversal theory

the effect of arousal and anxiety on performance depends on how they are interpreted

intensity

the effort to which a repetition is executed

repetition

the execution of a specific work-load assignment or movement technique

criterion-referenced validity

the extent to which test scores are associated with some other measure of the same ability

concurrent validity

the extent to which test scores are associated with those of other accepted tests that measure the same ability

predictive validity

the extent to which the test score corresponds with future behavior or performance

Bioenergetics

the flow of energy in a biological system; the conversion of macronutrients into biological forms of energy

mobility

the freedom of an athlete's limb to move through a desired range of motion

the length of the rest period between sets and exercises is highly depended on

the goal or training, the relative load lifted, and the athlete's training status

the more specific the mode of training is to the sport

the greater the improvement in performance

Damage to what may impair the growth and development of affected bone

the growth cartilage

altitude

the height above sea level ranging from >500m to >5500m

neutral grip

the knuckles point laterally—as in a handshake.

intrasubject variability

the lack of consistent performance by the person tested

exercise duration

the length of time of the training session

specific adaptation to imposed demands (SAID principle)

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

Choosing exercises for a resistance training program requires knowing

the movement and muscular requirements of the sport, an athlete's exercise technique experience, equipment available, and the amount of training time avilable

agonist

the muscle or muscle group actively causing the movement

frequency

the number of training sessions performed in a given time period (day or week)

pronated grip

the palms are down and the knuckles are up; also called the overhand grip.

supinated grip

the palms are up and the knuckles are down; also known as the underhand grip.

self efficacy

the perception of one's ability to perform a given task in a specific situation

somatic anxiety

the physical reaction component of anxiety

positive punishment

the presentation of an act, object, or event following a behavior that could decrease the behavior's occurence

phosphorylation

the process of adding an inorganic phosphate to another molecule

evaluation

the process of analyzing test results for the purpose of making decisions

measurement

the process of collecting test data

attention

the processing of both environmental and internal cues that come to awareness

breaking impulse

the production of braking forces over a certain period of time

work to rest ratio

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

negative punishment

the removal of something valued such as privileges or playing time

oxidative phosphorylation

the resynthesis of ATP in the electron transport chain

rate coding

the same motor unit has more impulses sent (faster stimulus, more force productions)

anthropometry

the scientific study of the measurements and proportions of the human body.

exercise order

the sequence of resistance exercises performed during one training session

change of direction

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

antagonist

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

exercise mode

the specific activity performed by the athlete

lactate threshold

the speed of movement or the percentage of VO2 max at which specific blood lactate concentration is observed or the point at which blood lactate concentration begins to increase above resting levels

Intrarater reliability

the stability of repeated measures by the same examiner

linear sprinting involves

the start, acceleration, and top speed

Anabolism

the synthesis of larger molecules from smaller molecules; can be accomplished using the energy from catabolic reactions

progressive overload

the systematic increase in training frequency, volume, and intensity in various combinations

rest period (interset rest)

the time dedicated to recovery between sets and exercises

relief or recovery (or rest) interval

the time period between repetitions and sets

Metabolism

the total of all the catabolic (exergonic) and anabolic (endergonic) reactions in a biological system

Which of the following joints is most likely the mobility limitation for an athlete who tends to let the dowel move in front of their center of gravity during an unloaded overhead squat assessment? ankle hip thoracic spine

thoracic spine

An MMA fighter throws a jab during competition. When breaking down the film of the fight, the coach decides to work to create more strength/power for this movement where the _____________ is the prime mover for a __________ class lever system.

triceps brachii, 1st

T/F "heavy day" loads are designed to be full RM

true

T/F Base-level strength supports the ability to effectively train for power. Power can then be applied to performance measures (running, jumping, cutting, etc.), which can ultimately be applied to specific sporting scenarios.

true

T/F Calorically dense foods will contain a greater proportion of fat, which typically comes from animal products, though there are some plant sources (i.e. coconut oil, avocado, etc.).

true

T/F Enzymes responsible for fat oxidation are increased after training, along with an increase in size and density of mitochondria

true

T/F If the range of high-intensity exercise duration for the Phosphagen system is 5-30 seconds, and the activity is on the high end of that range, the recovery time should also be on the high end of the recovery range.

true

T/F In the lab setting, positive and instructional self-talk methods appear to have the most influence on performance enhancement.

true

T/F Older adults are still able to produce a similar amount of relative strength gains as younger adults

true

T/F Plyometrics is a form of resistance training and thus must follow the principles of progressive overload

true

T/F Scale weight does not give body composition; does not take into account water weight loss or the difference between fat and muscle loss.

true

T/F Single joint exercises and machines should be limited because they do not offer as much skeletal support as multi-joint, free weight exercises.

true

T/F Skinfold is not accurate enough to effectively monitor body composition--especially short term. The athlete would have to lose more than the measurement error of the device, which may not be feasible or preferred for an athlete trying to just move down a weight class.

true

T/F There is an inverse relationship between the amount of ATP generated by a system and the amount of time it takes to generate the ATP.

true

T/F a sound program should include all variations of aerobic training into the athlete's weekly, monthly, and yearly schedule

true

T/F adult women tend to have more body fat and less muscle and bone than adult males

true

T/F age and sex may affect the athlete's experience, interest, and ability

true

T/F before puberty, there are essentially no differences in height, weight, and body size between boys and girls.

true

T/F one should combine lower body resistance training with upper body plyometrics and lower body plyometrics with upper body resistance training

true

T/F slow, controlled movements increase the likelihood that a full ROM can be reached

true

T/F the longer the exercise duration, the lower the exercise intensity

true

T/F the structure of the warmup influences potential improvements; such as, the warmup needs to be specific to the activity to be performed

true

T/F training volume is directly based on training goal

true

T/F warm up is an integral part of a training session

true

T/ F aerobic capacity is typically expresses as a volume of oxygen consumed per kilogram of body weight per minute and is also called aerobic power

true, ml/kg/min

when do peak strength gains occur in girls?

typically occurs after peak height velocity, more individual variation in relationship between strength and height and body weight

assessment of the athlete (primary resistance training goal)

typically to improve strength, power, hypertrophy, or muscular endurance concentrate on one training outcome per season

Which of the following is a primary marker for anaerobic overtraining? unexplained decrease in performance mood disturbances elevated RPE

unexplained decrease in performance

chronically, the SSC

upregulates muscle stiffness and enhances neuromuscular activation

alternated grip

uses one hand in a pronated grip and the other in a supinated grip

Connective tissue adapts best to ________________________.

variation and progressive overload.

some technical guidelines and coaching suggestions for agility

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

there are several factors that are components of perceptual-cognitive ability:

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

stretching should be preceded by a through __________ to allow for the increase in muscle temperature necessary for effective stretching

warm up

when should athletes employ arousal enhancement techniques

when executing simple skills or the ones they are well learned

slow glycolysis (aerobic)

when pyruvate is shuttled into the mitochondria to undergo the Kreb's cycle, the process is slower but can undergo a longer duration

series elastic component (SEC)

when stretched, stores elastic energy that increases the force produced

When do long bones stop growing?

when the epiphyseal plate becomes completely ossified

When should athletes employ arousal reduction techniques?

when they are learning a new skill or one that is complex

Olympic lifting platforms should have

wood flooring for the middle portion and rubber for the outer portion

the time between sets is determined by a proper __________ to ___________ ratio and is specific to the volume and type of drill being performed

work to rest ratio

Aerobic endurance recovery (subsequent to training sessions of 90 minutes or more) should have a post-exercise carb intake of ht.

~1.5 g/kg body weig

target heart rate (THR)

(HRR x exercise intensity) + RHR

EPOC

(excess post-exercise oxygen consumption) oxygen uptake above resting values used to restore the body to pre exercise condition aka: post-exercise oxygen uptake, oxygen uptake, oxygen debt, or recovery O2

contractile component (CC)

(i.e., actin, myosin, and cross-bridges) is the primary source of muscle force during concentric muscle action

Parallel Elastic Component (PEC)

(i.e., epimysium, perimysium, endomysium, and sarcolemma) exerts a passive force with unstimulated muscle stretch.

multiple versus single sets

- Single-set training may be appropriate for untrained individuals or during the first several months of training, but many studies indicate that higher volumes are necessary to promote further gains in strength, especially for intermediate and advanced resistance-trained athletes.

Youth Resistance Training Guidelines

- static stretching exercises should be performed after resistance training. - carefully monitor each child's tolerance to the exercise stress. - begin with light loads - increase the resistance gradually (e.g., 5% to 10% os strength improves) - depending on needs and goals, one to three sets of 6 to 15 reps on a variety of exercises can be performed. - advanced multipoint exercises may be incorporated into the program if appropriate loads are used and the focus remains on proper from. - 2 or 3 nonconsecutive training sessions per week are recommended - adult spotters should be nearby to actively assist the child. - the resistance training program should be systematically carried throughout the year

Yo-Yo Intermittent Recovery Test

-A 20 m test course with markers 2 m apart at each end of the course and 5 m distance behind start line -At the signal, athletes run forward to the turning line -At second signal, athletes arrive at the turning line and then run back to the starting line -Athletes jog toward the 5 m mark after the start line and return to start line to wait for next sound -Test is terminated when athlete cannot maintain required pace for two trials

exercises to promote recovery

-Do not involve high muscular stress or high stress on the nervous system -Promote movement and restoration

Mechanical Model of Plyometric Exercise

-Elastic energy in the musculotendinous components is increased with a rapid stretch and then stored -If a concentric muscle action follows immediately, the stored energy is released, increasing the total force production

positive effects of warm up on performance

-Faster muscle contraction and relaxation of both agonist and antagonist muscles -Improvements in the rate of force development and reaction time -Improvements in muscle strength and power -Lowered viscous resistance in muscles -Increased blood flow to active muscles -Enhanced metabolic reactions -Increased psychological preparedness for performance

proper plyometric landing position

-The shoulders are in line with the knees, which helps to place the center of gravity over the body's base of support. -The knees are over the toes; excessive inward (valgus) movement increases the athlete's risk of lower extremity injury.

assessment of the athlete (training status)

-Type of training program -Length of recent regular participation in previous training programs -Level of intensity involved in previous training programs -Degree of exercise technique experience

When should an athlete stretch?

-following practice and competition -as a separate session

Strength recommendations for older adults

1 set of 8-12 reps at 40-50% 1RM progress to 3 sets of 8-12 reps at 60-80% 1RM

Power recommendations for older adults

1-3 sets of 6-10 reps at 40-50% 1R<, with high repetition velocity

How can we reduce the risk of overuse injuries in youth?

1. before sport participation, young athletes should be evaluated by a sports medicine physician 2. parents should be educated about the benefits and risks of competitive sports 3. parents should understand the importance of preparatory conditioning 4. children and adolescents should be encouraged to participate in year-round physical activity 5. youth coaches should implement well-planned recovery strategies 6. the nutritional status of youth athletes should be monitored 7. youth sports coaches should participate in educational programs 8. boys and girls should be encouraged to participate in a variety of sports and activities

There are two primary mechanisms for resynthesizing ATP during metabolism:

1. substrate-level phosphorylation 2. oxidative phosphorylation

approximations relative to bodyweight, bench

1.0 x bodyweight

aerobic capacity tests

1.5 mile run, 12 minute run, yo-yo intermittent recovery test, maximal aerobic speed test

approximations relative to bodyweight, squat

1.5x bodyweight

there should be a _____ day accumulation period to altitude differences

10

frequency, intensity, or duration of an aerobic program should not increase by more than _____% each week

10%

resistance training general rule: Do not reduce speed by more than __________% Unless the sport requires contact with an opponent. Then, loads of _______% of body weight are acceptable to enhance the initial portion of the acceleration phase.

10-12%, 20-30%

Which of the following is the best example of an activity maximizing the capacity of the Phosphagen system? Shot put 100 m sprint Pitcher (baseball)

100 m sprint

recommended volume for plyometrics for intermediate (some experience)

100-120 reps

Cold water immersion should have athletes submerge for 5-10 minutes at temperatures of approximately__________.

10° C (50°F)

acclimatization may occur between `

12 and 14 days at moderate altitudes, but can take up to several months

A ceiling height of _________ feet is recommended to give plenty of clearance for all plyometric and olympic lifting activities

12-14

recommended volume for plyometrics for advanced (considerable experience)

120-140

Any static stretching completed during a separate mobility training session should be held for _____________ to the point of ________________.

15-30 sec, mild discomfort

boxes used for plyometric training should have landing surfaces of at least

18 to 24 inches

testing the 1RM

1RM testing requires adequate training status (intermediate or advanced) and experience with the exercises being tested. Choose core exercises for 1RM testing. Choose exercises that can accurately and consistently assess muscular strength and that allow the athlete to maintain correct body position throughout the testing.

Allow at least __ minutes of rest between testing attempts that are not close to the athlete's maximum

2

If an athlete completes a maximum sprint interval in 10 seconds as part of an interval training workout, which of the following is a recommended length of the rest period before the next sprint? 10 seconds 1 minute 2 minutes

2 minutes

recommended ____ flexibility sessions per week for a minimum of ___ weeks

2, 5

Fluid loss due to sweat (i.e. mild dehydration) of more than _____________ body weight can elevate core body temperature and influence aerobic endurance performance.

2-3%

rest period for power

2-5 minutes

rest period for strength1

2-5 minutes

Relative load increases of ______% to ________% can be used in place of the absolute values

2.5% to 10%

In terms of absolute strength, women generally have ____ the strength of men

2/3

Mirrors placed on the wall should be placed at least ____ inches off the floor

20

pace/tempo aerobic training

20 to 30 minutes of continuous training at lactate threshold

pro agility test

20 yard shuttle, 10 yd, 20 yd, 10 yd

On average, peak strength is usually attained by age ____ in untrained women and between the ages of ____ and ____ in untrained men

20, 20-30

athletes who weigh more than_______ pounds may be at an increased risk for injury when performing plyometric exercises

220 pounds

age predicted maximal heart rate (APMHR)

220-age

gross ATP for oxidative phosphorylation

24-28

For cycling on a stationary bike, there should be approximately a __________ degree bend at the knee at the bottom of the pedal stroke to ensure the proper seat height.

25-30

allow at least __ minutes of rest between testing attempts that are close to the athlete's maximum

3

what is the recommended recovery time between plyometric sessions for masters athletes?

3 or 4 days

what may the celling height need to be to perform most standing, box, and depth jump plyometric exercises?

3 to 4 m

a frequency of _________________ is recommended for many athletes to allow sufficient recovery between sessions (resistance training sessions)

3 workouts per week

ATP resynthesis requires _________ minutes, with complete CP resynthesis within 8 minutes. For a maximal effort, 30-sec bout of activity

3-5 minutes

Complete resynthesis of ATP appears to occur within _____ minutes and complete creatine phosphate resynthesis can occur within ___ minutes

3-5 minutes, 8 minutes

one MET is equal to

3.5 mg/kgmin of oxygen consumption

After age ___, there is a decrease in the cross-sectional areas of individual muscles, along with a decrease in muscle density and an increase in intramuscular fat

30

rest period for hypertrophy

30 seconds to 1.5 minutes

most bounding drills require about how many yards of straightaway?

30 yards, though some may require 100 yards

strength gains of roughly ______ to _____ are typically observed in untrained preadolescent children following short-term (8-20 weeks) resistance programs

30-40%

During a short-term (8-20 week) strength training program, increases in strength of _____________ can be expected for preadolescent children compared to age-matched controls; these strength gains are most likely due to ___________________.

30-40%; neurological factors

fatiguing anaerobic capacity tests

300 yard shuttle, 5 minute rest intervals in between sets, average of two of the two trials is recorded

What is the oxygen cost (i.e. VO2) of a 70 kg athlete exercising with a heart rate of 150 bpm, a stroke volume of 110 mL, and an a-VO2diff of 15 mL/dL? 4 mL/kg/min 35 mL/kg/min 17 mL/kg/min

35 mL/kg/min

The minimum distance recommended to create a safe walkway when spacing out equipment is

36 inches

Which of the following protocols is most likely to elicit the greatest increase in serum growth hormone concentrations? 3x15@50% 1RM, 3 min rest 3x5 RM, 1 min rest 3x10 RM, 1 min rest

3x10 RM, 1 min rest

gross number of ATP for substrate-level phosphorylation

4

vertical jump height improves as soon as ___ weeks after the start of a plyometric training program

4

recommended to have _____ to ______ hours between plyometric sessions

48-72

Which of the following squat protocols is the best selection to enhance tendon stiffness in a collegiate 100 m sprinter? 2x20@20% 1RM 3x15@60% 1RM 4x6@85% 1RM

4x6@85% 1RM

a plyometric program for masters age should include no more than __ low to moderate intensity exercises

5

allow at least __ minutes of rest between testing attempts between testing batteries

5

An athlete completing half-mile, aerobic intervals in 3.5 minutes per repetition is recommended to rest ________ between reps. 1 minute 3 minutes 5 minutes

5 minutes

stretching should be performed within _____ to _____ minutes of practice

5 to 10

During the onset of exercise, there is an increase in stroke volume up until approximately __________________of VO2max, after which, the remainder of increases in cardiac output come from increases in heart rate. 50-60% 60-70% 75-85%

50-60%

percentage of submaximal lactate threshold during VO2 max in untrained individuals

50-60%

lactate threshold begins at

50-60% of maximal oxygen uptake in untrained individuals 70-80% in aerobically trained athletes

To gain weight, add ____ kcal to the estimated caloric needs

500 kcal

A strength and conditioning coach is trying to equate the workload for all athletes. One athlete has 1 m of bar displacement and a teammate has 0.5 m and exerts 1,000 N of force. How much force is required for the first athlete to equal the amount of work being done by the second athlete if everything else is held constant?

500N

Mirrors should be at least ___ inches away from any equipment

6

female athletes are up to ___ time more likely to incur an ACL injury than male athletes

6

most plyometric programs last around __ to __ weeks

6 to 10 week

boxes used for plyometric training should range in height from

6 to 42 inches

As relative intensities of exercise above _______ of maximal oxygen uptake, muscle glycogen becomes and increasingly important energy substrate.

60%

approximations relative to bodyweight, Clean

60-70% of 1RM squat

percentage of submaximal lactate threshold during VO2 max in trained individuals

70-80%

The recommended range of optimal temperatures in a strength and conditioning facility is

72-78F

Likely due to the differences (on average) in heart size, blood volume, hemoglobin values, and body fat, females tend to have VO2max values approximately _____________ of those measured in age-matched males.

73-85%

Research shows an increased incidence of injury for youth athletes getting less than ____________ hours of sleep a night.

8

An athlete training for maximum strength completes a set of 5 with no reps in reserve (i.e. 5 RM). The set takes 30 seconds to complete at maximum effort. Assuming a 50-70% decline in Creatine Phosphate stores, what is an appropriate rest period to optimize recovery for the next 5 RM set? 1 min 3 minutes 8 minutes

8 minutes

The circulation rate for strength and conditioning facility ought to include an air exchange rate of _______ times/hour to prevent odors caused by stagnant air

8-12

temperature and humidity should not exceed _______ degrees and ______% humidity when performing tests

80 degrees, 50% humidity

recommended volume for plyometrics for beginners (no experience)

80-100 reps

If a team wants to play music during a workout, the loudest volume they should be allowed to crank the stereo up to is ____ decibels

90

Which of the following training runs is most likely to significantly deplete glycogen stores? 90 minutes @ 65% VO2max 40 min @ 80% VO2max 60 min @ 50% VO2max

90 minutes @ 65% VO2max

female athlete triad

A condition consisting of three interrelated disorders: abnormal eating patterns (and excessive exercising) followed by lack of menstrual periods (amenorrhea) and decreased bone density (premature osteoporosis)

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 session.

Which of the following athletes is most likely to use an arousal reduction technique, such as diaphragmatic breathing? A middle school basketball player getting extra layup reps after practice A high-school volleyball player learning to power clean A collegiate pitcher, warming up with teammates before practice

A high-school volleyball player learning to power clean

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

Which of the following is the most accurate statement regarding the blood and nutrient supply of cartilage? Cartilage has no blood supply and gets all nutrients from the surrounding bone tissue. A significant portion of nutrients diffuse from synovial fluid due to pressure differences during joint movements. Cartilage has rich capillary beds with ample blood supply and nutrient delivery.

A significant portion of nutrients diffuse from synovial fluid due to pressure differences during joint movements.

posttest

A test administered after the training period to determine the success of the training program in achieving the training objectives

midtest

A test administered one or more times during the training period to assess progress and modify the program as needed to maximize benefit

field test

A test used to assess ability that is performed away from the laboratory and does not require extensive training or expensive equipment

drive theory

A theory that as an individual's arousal or state anxiety increases, so too does performance

dynamic stretching

A type of functionally based stretching exercise that uses sport-specific movements to prepare the body for activity, carry out 5-10 reps

Eccentric control is an important part of preventing injury--specifically

ACL for younger females.

local muscular endurance

Ability of certain muscles or muscle groups to perform repeated contractions against a submaximal resistance

___________ increases in Cortisol levels may be a part of the larger remodeling process in muscle tissue based on the removal of damaged proteins during the remodeling process.

Acute

When using a resistance training machine, which of the following is the most important factor to consider? Adjusting seat height to fit the dimensions of each athlete. Do not exceed an intensity of 10RM. Avoid lifting in machines without a spotter.

Adjusting seat height to fit the dimensions of each athlete.

Percentage of Maximal Heart Rate Method

Age-predicted maximum heart rate (APMHR) = 220 − age Target heart rate (THR) = (APMHR × exercise intensity) Do this calculation twice to determine the target heart rate range (THRR).

Drills or tests that require the athlete to move rapidly in response to a stimulus such as a whistle, arrow, or opponent are best for measuring

Agility

relative strength

Amount of force that one can exert in relation to one's body weight or per unit of muscle cross section. (dependent on gender and height and weight, etc)

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.

After an interval training program, an athlete is measured with a higher level of the skeletal muscle enzyme phosphofructokinase. Which energy system was targeted during this program, based on the measured adaptation? Anerobic glycolysis Oxidative Phosphagen

Anerobic glycolysis

"push" and "pull" exercises

Another method of improving recovery and recruitment between exercises is to alternate pushing exercises (bench press, shoulder press, and triceps extension) with pulling exercises (lat pulldown, bent-over row, biceps curl).

Saturated fats can be made by the body for the basic physiological and structural functions they serve. Excessive dietary saturated fat intake (>10% of calories) is associated with increased serum cholesterol levels, which is most closely related to which of the following health conditions? Atherosclerosis/cardiovascular disease Pulmonary embolism Type II Diabetes

Atherosclerosis/cardiovascular disease

505 agility test

Athlete sprints 10 m to first set of timing lights and sprints further 5 m to turning line where athlete turns and accelerates off line Can slow down after passing timing lights for second time Best of two trials recorded to hearts 0.1 sec

Which of the following vitamins is most likely to be deficient in vegetarian--and even more so in vegan--athletes without proper nutrient planning? Vitamin C B12 (Cobalamin) Vitamin K

B12 (Cobalamin)

A swimmer begins a resistance training program to enhance bone mineral density. Which of the following protocols is the optimal stimulus for the core lifts? Barbell back squat 5x5 RM Smith machine squat 3x10 RM Leg press 2x12

Barbell back squat 5x5 RM

Which of the following athletes is likely to have the highest bone mineral density? 50 km cyclist Basketball player 400 m swimmer

Basketball player

The most important aspect of squat technique is _____________________.

Be sure the bar path remains aligned with midfoot/center of gravity.

Progressive Muscle Relaxation (PMR)

By going through a series of alternate muscular tensing and relaxing phases, the athlete learns to become aware of somatic tension and thereby to control it.

Of the three main macronutrients, which can be metabolized for energy without the direct involvement of oxygen?

Carbohydrates

What is the fuel source for anaerobic metabolism?

Carbohydrates

Cardiac Output = Heart Rate x Stroke Volume

Cardiac Output = Heart Rate x Stroke Volume

Sarcopenia influences the functional performance of muscles in older adults, especially if they are inactive. There is a disparate reduction between strength and power--which of the following exercises is the most likely to have the greatest drop-off in performance with age? Squat Clean Bench press

Clean

High volume, large muscle group, and short rest period workouts completed with high frequency can lead to an inadequate recovery of the system and, ultimately, overtraining. Which hormone, when chronically elevated, is a marker of overtraining?

Cortisol

______________ _______________ can decrease markedly (50-70%) during the first "stage" or 5-30 seconds of high-intensity exercise and can be almost eliminated as a result of very intense exercise to exhaustion.

Creatine phosphate

objectives of pace/tempo training

Develop a sense of race pace and enhance the body's ability to sustain exercise at that pace and improve running economy and increase lactate threshold

Which of the following is the probable outcome of an athlete consuming alcohol after a resistance training session? Up-regulated glycogen replenishment Up-regulation of muscle protein synthesis Down-regulation of muscle protein synthesis

Down-regulation of muscle protein synthesis

Raise (RAMP)

Elevate body temperature, heart rate, respiration rate, blood flow, and joint fluid viscosity via low-intensity activities that simulate the movement patterns of the upcoming activity (general warm up)

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.

T/F Lactate is the cause of fatigue

False

Which of the following metabolic processes generates the greatest total number of ATP molecules? Fat oxidation Krebs cycle Anaerobic glycolysis

Fat oxidation

description of the starting position for a power clean

Feet flat on the floor, ankles dorsiflexed, bar ~1 inch from shins, shoulders over or slightly in front of the bar.

Based on the pulsatile nature of this hormone (with the highest peaks being nocturnal), combined with its influence on muscle protein synthesis, which hormone is influenced the most by the sleep habits of athletes and can influence recovery from resistance exercise?

Growth Hormone

Which of the following hormones is a pulsatile hormone that has peak values during sleep and is essential for recovery from training, especially related to its positive effects on muscle protein synthesis? Testosterone Growth hormone Cortisol

Growth hormone

Parasympathetic stimulation slows

HR at rest and is a training adaptation to aerobic exercise.

Which of the following exercises is the best at recruiting the right external oblique using a functional trainer cable machine? Half kneeling (L leg forward), high to low chop from the right to the left side Half kneeling (L leg forward), high to low chop from the left to the right side Half kneeling (R leg forward), low to high lift from the right to the left side

Half kneeling (L leg forward), high to low chop from the right to the left side

The primary movement during the second pull phase of the power clean exercise is...

Hip extension

Evidence supports which of the following as a primary reason to use cold water immersion as a recovery method when performance is required within 24 hours? Reduced muscle soreness Improved neuromuscular function Reduced biochemical markers of inflammation

Improved neuromuscular function

Which of the following is the most likely cause of an athlete prematurely having an upright posture when starting a sprint? Misunderstanding of force production Inadequate push-off force Insufficient mobility

Inadequate push-off force

An 80 kg (176 lb) collegiate athlete wishes to gain weight during off-season training (high volume/moderate intensity). He is currently consuming 450 kcal from protein, 2880 kcal from carbs, and 1170 kcal from fat. What are your recommendations to help this athlete meet his goal?

Increase protein

Which of the following adaptations is a result of an athlete increasing their buffering ability to prevent metabolic acidosis? Before training: VO2max= 70 ml/kg/min, LT@75%, RHR=60 After training: VO2max= 80 ml/kg/min, LT@88%, RHR=50 Lower resting HR Increased LT Increased VO2max

Increased LT

Which of the following is a physiological role of growth hormone and its superfamily following resistance exercise? Increased protein synthesis Increased glycogen synthesis Increased glucose utilization

Increased protein synthesis

What is the direct performance benefit of the Frank-Starling mechanism?

Increased stroke volume

Which of the following is not a marker of anaerobic overtraining? increased muscle soreness decreased heart rate variability Increased testosterone levels

Increased testosterone levels

short-term goals

Increases the likelihood of success because they are relatively close to the athlete's present ability level

Due to its role in lipid oxidation, blood flow regulation, and androgen receptor upregulation, ________________ has been proposed as a supplement to promote recovery following high intensity resistance exercise.

L-carnitine

If two football players--a lineman (300 lbs) and a running back (220 lbs)--are measured with the same acceleration leaving the ground during a countermovement vertical jump that takes the same amount of time to complete, and they both jump 24 inches, which athlete can generate more power? Lineman Running back Neither/same power output

Lineman

Advancing age is associated with

Loss of muscle mass, which is largely attributable to physical inactivity, a direct result of the reduction in muscle mass is a loss of muscular strength and power

maximal aerobic speed test

Marker cones are placed at 20 m intervals around the running track. The initial speed of the test is set between 8 and 12 km/h, depending on the fitness level of the athlete. The speed is then increased by 1 km/h every 2 minutes until the athlete cannot maintain the speed.

anaerobic capacity

Maximal rate of energy production by the combined phosphagen and anaerobic glycolytic energy systems for moderate-duration activities high intensity effort extended into a longer duration

Stride length is the longest during which phase of sprinting?

Maximum velocity

What are the three goals of sport psychology?

Measuring psychological phenomena, investigating the relationships between psychological variables and performance, and applying theoretical knowledge to improve athletic performance.

Group similar sports together based on:

Metabolic demand Level of competition Sex

Which of the following activities is the best recommendation for a downhill skier wishing to increase the bone mineral density in her wrists? Preacher curls Triceps extension machine Military press

Military press

You observe an athlete having trouble reaching full depth in the squat. You have the athlete lay on their back with their feet up against the wall and scoot their hips towards the wall, which enables them to move into the desired body position for a full-depth squat. Which of the following is the most likely reason for their lack of movement proficiency during squats? Muscle bulk Neural control Stretch tolerance

Neural control

Which of the following is the best recommendation when spotting an athlete completing a hang clean? No spotter, teach the athlete to safely bail Two spotters, one on each end of the bar One spotter, directly behind athlete

No spotter, teach the athlete to safely bail