strength and conditioning exam 4
nutrition less than one hour before
0.5 grams carbohydrate
nutrition 2 hours before
1 gram carbohydrate drink water if not adequately hydrated
nutrition 4 or more hours
1.4 grams carbohydrates 5-7 ml of water or a sports drink
exercise physiologist
A person who has a formal background in the study of the exercise sciences and uses his or her expertise to assist with the design of a conditioning program that carefully considers the body's metabolic response to exercise and the ways in which that reaction aids the healing process
second transition period
Between the competitive season and the next macrocycle's preparatory period
in-season
Contains all the contests scheduled for that year, including any tournament games
isometric shoulder exercises
ER IR abduction/adduction flexion extension
facility questions
How many athletes will be using the facility? What are the training goals for the athletes, coaches, and administration? What are the demographics of the athletes? What will the training experience of the athletes be? How will the athletes be scheduled? What equipment needs to be repaired or modified?
ballistic six
Latex tubing External Rotation (ER) Latex tubing 90/90 ER Overhead soccer throw with medicine ball 90/90 ER side-throw with medicine ball Deceleration baseball throw with 2-lb weight Baseball throw using 2-lb medicine ball
mesocycle
Two or more cycles within the macrocycle, each lasting several weeks to several months sometimes called a block of training consists of microcycles
microcycle
Typically four weeks, but could be as short as several days depending on the program maybe consists of multiple workouts
dislocation
a complete displacement of the joint surfaces
psychologist or psychiatrist
a licensed professional with a background in sport may provide strategies that help the injured athlete better cope with the mental stress accompanying an injury
subluxation
a partial displacement of the joint surfaces
athletic trainer
a person typically responsible for the day-to-day physical health of the athlete certified by the national athletic trainers' association board of certification as a certified athletic trainer
strength and conditioning professional
a person who focuses on strength, power, and performance enhancement and is an integral part of the rehabilitation and reconditioning process person should be certified by the national strength and conditioning association as a certified strength and conditioning specialist to ensure that he or she has the knowledge and background to contribute to the rehabilitation process
nutritionist
a person who has a background in sports nutrition and can provide guidelines regarding proper food choices to optimize tissue recovery has been formally trained in food and nutrition sciences and is a registered dietitian recognized by the American dietetic association
team physician
a person who provides medical care to an organization, school, or team
physical therapist
a person with a background in orthopedics or sports medicine who can play a valuable role in reducing pain and restoring function to the injured athlete
macrotrauma
a specific, sudden episode of overload injury to a given tissue
mesocycle blocks
accumulation transmutation realization
postseason
after the final contest active or relative rest for the athlete before the start of the next year's off-season or preparatory period
GAS order
alarm, resistance, exhaustion
closed kinetic chain
an exercise in which the terminal joint meets with considerable resistance that prohibits or restrains its free motion, that is, the distal joint segment is stationary
open kinetic chain
an exercise that uses a combination of successively arranged joints in which the terminal joint is free to move; open kinetic chain exercises allow for greater concentration on an isolated joint or muscl
microtrauma
an overuse injury caused by repeated, abnormal stress applied to tissue by continuous training or training with too little recovery time
existing facility
assess existing equipment based on the needs of all athletes and teams who use the facility
recovery microcycle
athletes recovers, rests, heals
ATHENA program
athletes targeting healthy exercise and nutrition alternatives 8 weekly 45 minute sessions incorporated into a team's usual practice activities content is gender-specific, peer led, and explicitly scripted topics included health sport nutrition, effective exercise training, drug use and other unhealthy behaviors' effects on sport performance, media images of females, and depression prevention
mirrors in facilities
bad idea if necessary, but them above the dumbbell rack
off-season
between the end of the postseason and the beginning of the preseason, about 6 weeks (although this varies greatly) before the first major competition
realization mesocycle
block right before competition block similar to a taper 8-14 days reduce training, decrease fatigue, and maximize trained abilities
mission statement
broad in scope provides direction for upholding code of ethics addresses and matches the organization's scope of practice inspires commitment
binge eating disorder
characterized by repeated episodes, occurring at least once a week for a period of three weeks, of uncontrolled binge eating
record keeping
cleaning and maintenance safety procedures manufacturer's warranties and guidelines assumption-of-risk or other informed consent forms medical waivers and clearance forms personnel credentials professional guidelines and recommendations injury report forms athletes program template
shoulder ROM exercises
codman;s pendulum exercises t-bar pulley UBE sleeper stretch or posterior shoulder stretch door/corner stretch
predesign phase
consist of needs analysis, feasibility study, and formation of a masters plan also includes hiring an architect
weight gain
consume about 500 additional calories per day eat enough protein to maximize gains in lean body mass
optimal sports drink
contains 20-30 mEq of sodium per liter, 2 to 5 mEq of potassium per liter, and 5% to 10% of carbohydrate
postcompetition nutrition
data suggest that high-GI foods consumed after exercise replenish glycogen faster than low-GI foods. although emphasis is usually placed on carbo-hydrate, in practical terms, consuming a balanced meal ensures the availability of all substrates for adequate recovery, including amino acids.
lower extremity injury risk factors
decreased balance decreased neuromuscular control during jump landing decreased lower extremity muscle eccentric strength
accumulation mesocycle
develop athlete's overall conditioning and basic abilities such as strength, anaerobic endurance, and aerobic endurance 2-4 weeks a foundational period for higher intensity training
transmutation mesocycle
elevate athlete's preparedness by targeting sport-specific training methods higher intensities that create fatigue 2-4 weeks
weight loss
energy deficit of no more than 500 calories per day consume 1.8-2.7 G protein per day
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
negligence
failure to act as a reasonable and prudent person would under similar circumstances
competitive period
for peaking, athletes use very high to low intensity (50% to ≥93% of the 1RM) and very low volume (1 to 3 sets of 1 to 3 repetitions) for maintenance, athletes use moderate to high intensity (85-93% of the 1RM) with moderate volumes (about 2 to 5 sets of 3 to 6 repetitions)
inflammatory response exercises
general aerobic and anaerobic training and resistance training of uninjured extremities, with priority given to maximal protection of the injured area
precompetition meal goals
helps maintain hydration provides carbohydrate to maximize blood glucose and stored glycogen levels reduces feelings of hunger
basic strength phase
high intensity (80-95% of the 1RM) and moderate to high volume (2 to 6 sets of 2 to 6 repetitions) generate focus on sport-specific motor abilities and skills to elevate sports-performace preparedness
overtraining phase
if stressors are too high, performance can be further suppressed and overtraining syndrome can result
tissue healing pattern
inflammation, repair, remodeling
assumption of risk
knowing that an inherent risk exists with participation in an activity and voluntarily deciding to participate anyway
preseason
leads up to the first contest, with a focus on the strength/power phase of resistance training
liability
legal responsibility, duty, or obligation. By virtue of their employment, strength and conditioning professionals have a duty to the athletes they serve, not only to act when an injury occurs but also to prevent injury
first transition period
linkage between the preparatory and competitive periods classically the resistance training in this period focuses on the elevation of strength and its translation to power development
rapid weight loss consequences
loss of lean body mass fatigue headaches moodswings dehydration heat illness musclecramping dizziness
hypertrophy/strength endurance phase
low to moderate intensity (50-75% of the 1-repetition maximum [1RM]) and high volumes (3 to 6 sets of 8-20 repetitions)
strength/power phase
low to very high loads (30-95% of 1RM, depending on the exercise) and low volumes (2 to 5 sets for 2 to 5 repetitions)
ordinary microcycle
lower training loads
points of preparedness
maintenance of professional certification maintenance of certification in standard first aid, CPR, and AED review of emergency response procedures knowledge and understanding of program policies and procedures knowledge and understanding of governing body rules and regulations knowledge and understanding of cleaning and maintenance issues and needs knowledge and understanding of program philosophy and instruction methods
competitive microcycle
maximize performance
facility flooring
most common floor option is rubber flooring and antifungal carpet weightlifting platforms should be made of wood
stress fracture
most common type of overuse injury that occurs in bones
contusion
musculotendinous injury caused by direct trauma
super compensation phase
new level of performance capacity that occurs in response to the adaptive response found in step 2
anorexia athletica
obsession with exercise and not consuming enough food for exercise demands
periodization goals
optimizing an athlete's performance at pre- determined points of the season structuring precise training interventions to develop specific physiological and performance outcomes manage training stressors to reduce overtraining syndrome promote athlete's long term development
maturation remodeling treatment
optimizing tissue function by continuing and progressing the activities performed during the repair phase and adding more advanced, sport-specific exercises
tendinitis
overuse injury that results in inflammation of a tendon
inflammatory response treatment
preventing disruption of new tissue
fibroblastic repair treatment
preventing excessive muscle atrophy and joint deterioration in the injured area, maintaining muscular and cardiovascular function in the uninjured area
informed consent
process by which a procedure or activity is described to a participant, with an explanation of inherent risks and benefits involved, allowing the individual to determine if he or she desires to participate
program objectives
recognize acute and chronic physiological responses and adaptations and their implications for the design of sport-specific training programs educate athletes on the importance of good nutrition and sleep and their role in health and performance educate athletes about the effects of performance- enhancing substances and their abuse, relevant school policy, and legislation design and administer strength, flexibility, aerobic, plyometric, speed, agility, and other training programs that reduce the likelihood of injuries and improve athletic performance develop training programs based on biomechanical and physiological differences among individual athletes, taking into consideration their ages, sex, training status, physical limitations, and injury status
bulimia nervosa
recurrent consumption of food in amounts significantly greater than would customarily be consumed in a discrete period of time, followed by episodes of purging
precompetitive microcycle
reduced training volumes
scapular re-education exercises
scapular retraction stability ball hold on wall arm walks on wall IYT's
anorexia nervosa
self-imposed starvation in an effort to lose weight and achieve thinness
isotonic resistance exercises
shoulder IR and ER shoulder flexion, extension, abduction IYWTsorYTMAs press ups scaption push-up slideboardexercises dynamic hug/chest fly lateral raises lawnmowers
facility priority
space to do many things
pawing
sticking foot down and slow through extending knee eccentric emphasis
fibroblastic repair exerciese
submaximal isometric exercise isokinetic exercise specific exercises to improve neuromuscular control
shock microcycle
sudden increase in training
strain
tears in the muscle fibers caused by indirect trauma that are classified into 1st, 2nd, or 3rd degree based on severity
DAPRE system
the idea that as load increases, repetitions decrease throughout the sets
preparatory period
the initial period is usually the longest and occurs during the time of the year when there are no competitions and technical, tactical, or sport-specific work is limited the major emphasis of this period is establishing a base level of conditioning to increase the athlete's tolerance for more intense training
maturation remodeling exercises
transition from general exercises to sport-specific exercises specificity of movement speed an important variable velocity specific strengthening exercises
sprain
trauma to a ligament, classified as 1st, 2nd or 3rd degree depending on severity
macrocycle
typically an entire training year but may also be a period of many months up to four years sometimes referred to as a yearly plan contains preparatory, competitive, and transition phases of training
standard of care
what a reasonable and prudent person would do under similar circumstances