Principles of Strength and Conditioning 24 questions

What is achievable with smart goals?

Achievable In other words, is your goal attainable/realistic/probable/possible? Is where you are now and where you want to be by the end of your goal actually attainable? For example, I know my best current 1500 ft ascent time is 36 minutes at Beaver Mountain. Therefore, it should be realistic for me to reduce my current time by 4 minutes. Conversely, reducing my time by 14 minutes is likely unachievable and thus, not a realistic goal.

What is agility?

Agility is the ability to move quickly and to easily change direction. Football players, for instance, are incredibly agile. They have to move in every direction, jumping, sliding, twisting, and backpedaling in quick response to the movement of the ball and other players. Their bodies have to be trained to respond and change course at the drop of a hat.

what is cardiorespiratory endurance?

Cardiorespiratory endurance is the ability of the heart, blood vessels, and lungs to work together to accomplish three goals: 1. deliver oxygen to body tissues 2. deliver nutrients 3. remove waste products CR endurance exercises involve large muscle groups in prolonged, dynamic movement (ex. running, swimming, cycling, etc)

What is coordination?

Coordination is the ability to use your senses to combine movements of multiple body parts (think: hand-eye coordination). Most sports involve requiring high levels of coordination. For instance, well-honed hand-eye (or hand-foot) coordination is an important factor in sports such as badminton, golf, soccer, basketball, archery, frisbee, Etc... All requiring you to be able to see an external object and respond precisely with your hands and/or feet to meet a pre-determined objective. Think of hitting a golf ball off a tee, catching a fly ball, or blocking a shot on the net in hockey or soccer.

Agility drills commonly involve exercises that develop foot speed and direction change, such as: (name 2)?

Ladder drills: Use an agility ladder to practice quick and specific foot placement. Cone drills: Set up cones in a "T" or star shape, then sprint, slide, backpedal, or change direction depending on which cone you're approaching.

What is measurable with SMART goals?

Measurable How will you track your progress along the way? i.e., I will track my progress using an activity tracker that keeps track of my speed, distance, and vertical ascent

what is muscular endurance?

Muscular endurance is the ability of muscles to exert submaximal effort repetitively (contract over and over again or hold a contraction for a long time). Muscular endurance exercises involve any size muscle group in a sustained static or dynamic fashion (ex. max # of pushups in a minute)

what is muscular strength?

Muscular strength is the muscle's ability to exert max force during a single effort. Muscular strength exercises involve muscle working at or near their greatest force generation capacity (ex. 1 repetition maximum back-squat)

Power can be enhanced through the combination of resistance and speed in movements such as: (name 3)

Plyometric box jumps Olympic weight lifting Sprinting

What is power?

Power is the ability to quickly generate max force, combining speed and strength. In sports, "power athletes" are those who exert brute strength, in short, all-out efforts, such as Olympic weightlifters, football players, and gymnasts. Power is important for athletes in other sports, like basketball, volleyball, and tennis, as they can benefit from developing greater power. Jumping to get a rebound requires leg power, while forcefully spiking a volleyball requires a combination of upper- and lower-body power.

Progressive overload is?

Progressive overload is the gradual increase in stress placed on the human body during/through training. Progressive overload is used to overcome accommodation (plateau in performance resulting from a lack in the change in the training program). Proper manipulation of acute program variables (muscle action; loading and volume; exercise selection and order; rest periods; repetition velocity; and frequency) alters the training stimulus, and if the stimulus exceeds the individual's conditioning threshold, further improvements in muscular fitness can take place.

What is reaction time?

Reaction time is the ability to respond quickly to what you see, hear, or feel. Think about the sport of tennis, the best competitors react almost instantaneously when the ball comes off their opponent's racquet, sprinting toward the location where they expect the ball to bounce. Reaction time hinges heavily on your mind-body connection. Your eyes see a stimulus, your mind interprets the stimulus, and your body reacts in accordance with that interpretation. Much of this mind-body reaction relates to knowledge of the sport or activity in question. A professional tennis player can almost instantly interpret and predict the movement of a ball. This knowledge enables them to react more quickly (and accurately) to the stimulus. On the other hand, a novice tennis player may see the ball coming off the opponent's racquet, but won't be able to interpret what they're seeing as quickly, causing their reaction time to slow.

What is relevant with snart goals?

Relevant Does your goal make sense for you? Does it support who you want to be? Are you doing it for the right reasons? i.e., In backcountry skiing, an activity I frequent, you must "earn your turns". That means you must hike up the mountain in order to ski down. Thus, the more time you spend hiking up, the less time you have time for the fun part, going down. Therefore, if I can reduce my ascent time I can increase my descent time. This goal makes sense to me because I am out there for the descent. Furthermore, I have found having a fitness goal such as this or perhaps some sort of race provides me with a little extra motivation to stay active.

The FITT principle is?

a formula used as a guideline for creating an exercise program that's both safe and effective. All four of these factors are dependent on the individual's fitness goals, so, for example, the program for someone who wants to enhance their flexibility is going to be different than someone who wants to increase their cardiorespiratory endurance. Secondly, these factors depend on the individual's current level of fitness. Someone with very high levels of current fitness should be able to handle a more intense or longer exercise session, maybe more sessions per week, compared to someone who's just getting started who would need lower levels of intensity, maybe less frequent, shorter time sessions first and then progress into those more intense and longer sessions.

Reaction-time training tends to be sport-specific, but these activities can help:

fielding a ball (baseball/softball) Protecting the goal as other players try to score (soccer, basketball, hockey, lacrosse) Playing table tennis or hacky sack

Intensity is? FITT

how hard the exercise session is. Influenced by the level of difficulty of the work and or the ratio of work to rest.

Frequency is? FITT

how often you plan to exercise (i.e., in a day, week, month, year...).

The principles of strength and conditioning or training are the factors that exercise professionals need to consider when designing an optimal exercise plan. Depending on the source you will find anywhere from 3 to 7 principles of strength and conditioning. What are they? (name 7)

progressive overload, recovery, specificity, variance, adaptation individualization, reversibility,

Intensity refers to?

the weight lifted or exertion level of the workout. For resistance training, intensity is typically described as a percentage of weight lifted in comparison to the individual's 1 repetitions maximum weight for that exercise. For endurance, training intensity could be described as a certain pace, heart rate, power output level, etc... Intensity is not to be confused with "technical difficulty" which is more of a skill-based term (i.e., a difficult golf shot). 1 repetition max (1RM): maximum resistance you can lift one time

Training adaptations are specific to the? (name 7 things)

1- Muscle actions involved 4- Muscle groups trained 2- The velocity of movement and rate of force development 6- Movement pattern 3- Range of motion 7- Intensity/volume of training 5- Energy metabolism

There are several ways to introduce progressive overload during strength and conditioning, including: (name 4)

1- Resistance training: increasing the resistance/loading, repetitions, lifting velocity, training volume. 2- flexibility: increasing the range of motion, number of repetitions, duration, frequency of the stretch. 3- speed/power/agility: increasing the complexity, resistance/assistance, volume of exercises, and increasing/decreasing rest intervals. 4- aerobic training: increasing the velocity, resistance, volume, intensity of exercise, and increasing/decreasing rest intervals.

What are the 5 health-related components of fitness?

1. cardiorespiratory endurance 2. muscular strength 3. flexibility/mobility 4. muscular endurance 5. body composition

What are the 6 skill-related fitness components?

1.- Agility 2.- Balance 3.- Coordination 4.- Power 5.- Reaction time 6.- Speed

What is balance?

Balance is the ability to control or stabilize the body while it is still or in motion. There are few sports where balance doesn't play an important role, and there are lots of activities where balance is required for enhanced performance and safety. Gymnasts, dancers, skaters, and snowboards all need balance skills to be able to participate in their sports. But these aren't the only athletes who benefit from balance training. Trail runners, for instance, benefit from balance training because it can help prevent them from rolling an ankle or taking a nasty fall after tripping over a root or slipping on a muddy path.

What is body composition?

Body Composition is the ratio of body fat to fat-free mass (i.e., muscle and bone). Body composition plays an important role in general health and sports performance. Changes in body composition usually occur as a result of improvements in the other components of health-related physical fitness, as well as changes in eating habits.

What is flexibility?

Flexibility is the ability of muscles and joints to move through their full range of motion.Flexibility exercises involve muscles being actively or passively stretched to increase their range of motion (ex. yoga, physical therapy, pilates, etc.)

To improve your coordination, try exercises such as: (name 4)

Juggling Play catch Dribbling Target practice

What is specific with SMART goals?

Specific What exactly do you want to achieve? How will you know when you achieve it? Ask yourself: Who: (i.e., Me) What: (i.e., Skiing) Where: (i.e., Beaver Mountain) Why: (i.e., Decreasing my 1500 ft. ascent time)

What is the principle of adaptation?

The principle of adaptation refers to the process the body goes through during recovery and rest as it changes to become better at dealing with the demands of training. It is important to continually note how the body is adapting to training and adjust acute program variables to avoid a plateau in performance, loss of motivation, or injury.

The principle of individuality is?

The principle of individuality refers to how training should be designed according to someone's personal goal, fitness, skill set, dislikes, lifestyle needs (i.e., time allotted). Training needs to work around the lifestyle of the individual it is intended for. Importantly, factors such as genetics, training status, nutritional intake, and the training program itself play a substantial role in the level of adaptation an individual will have to train.

The principle of rest/recovery states that?

The principle of rest/recovery states that the body can not repair itself without adequate rest. As you progressively overload various fitness components your body needs time to recover and adapt. Luckily recovery is pretty quick and if you plan for it you can train certain muscle groups while others are recovering. Furthermore, light activity is sometimes better for recovery than being immobile.

The principle of reversibility is? It's also known as?

The principle of reversibility, or the "use it or lose it principle, entails if your training stops your fitness adaptations will return to pre-training levels. Typically, gains are lost at about the same rate at which they are made.

What is the principle of variation?

The principle of variation refers to the appropriate manipulation of one or more program variables overtime to keep the stimulus optimal. By doing a variety of activities you will ensure the body is constantly adapting to new stimuli and prevent burnout due to boredom. --Studies show the systematic variation of volume and intensity is the most effective for long-term progression. --Workouts and training can be varied in infinite ways and variation can occur within a workout, during the week, or over a period of several weeks. --Providing a variety of training programs helps maintain interest and motivation.

What is time-bound /timely with smart goals?

Time-Bound/ Timely Do you have a deadline? Is your goal a short-term (i.e., days to weeks), medium-term (i.e., weeks to months), long-term (i.e., month to years) goal? Set a date you would like to complete your goal. i.e., The end of the ski season (April/May) is typically when I am skiing the biggest lines of the season. Therefore, I am setting out to complete my goal by April 15th.

Balance drills/exercise commonly involve exercises that challenge the balance of an individual, such as:

Yoga/Pilates

A set or "sets" is?

a group of repetitions. For instance, you might do three sets of 10 repetitions or even a single set of one repetition.

Difference between health-related components of fitness and skill-related components of fitness?

components of physical fitness are generally used to gauge the individual's fitness level. skill-related components of fitness can be used to gauge more specific performance-oriented aspects of fitness.

1repetition max (1RM) is?

maximum resistance you can lift one time

A repetition or "rep" is?

one complete movement. This could be something like a single bicep curl or one lap around a 400m track.

All strategic training/exercise plans are made with a goal in mind. Therefore, creating a well-developed fitness goal is the first step in creating an effective workout or exercise program. _______________________ are a great method of creating a goal with a plan.

the SMART goal setting guidelines

Rest or the rest period is?

the amount of time you allow the body to return towards pre-exercise metabolic levels between sets. Training-Modalities-Rep-Ranges.jpeg

Time is? FITT

the length of the training session, or the length of specific activities within that session.

Volume is?

total weight lifted or distance/power/pace... completed in a workout. For example, 100 pounds lifted for 10 sets with a total of 10 repetitions per set= 10,000 pounds of total volume weight lifted

Type is? FITT

what is the training method (i.e., strength training, flexibility, speed work, etc...)

What does the principle of specificity state?

your training should be specific to your goals. In other words, "you get what you train for". If you want to be a faster sprinter bicep curls are not going to be much help.