CSCS Practical Applied
What is needed on nonfunctional or broken equipment
"Out of Order" Signs
Length of preoperation phase and what needs to be done
(Start-UP) - 15% total time (3-4 months) - staff should have education, employment experience and certification
Describe the 3 stages of the General Adaptation Syndrome
(manner in which body reacts to stress) 1. Alarm or Shock phase - days to weeks, excessive soreness, stiffness, temporary drop in performance 2. Resistance phase - body adapts to stimulus and more normal functioning. Neurological Adaptations to continue training (SUPERCOMPENSATION) 3. Exhaustion Phase - stress persists for extended period of time, fatigue and soreness reappear, lose ability to respond to stressor. AVOID this phase
Parts of Training Frequency in Resistance Training
- # of session in period of time -Consider Training status, sport season, training load and exercise type and other training (manual labor jobs) -one rest or recovery but no more than 3 days
Examples of Max Muscular Power Tests
- 1 RM Power Clean - Standing Long Jump - Vertical - Wall - Vertical - Vertec - Margaria Kalamen Test
Length of Design phase and what needs to happen
- 10% total time (3 months) - Finalize blueprints
What happens when an athlete breaks the facility rules and repeated offenses
- 1st - verbal warning, remind what happens with 2nd offense - 2nd - dismissal from facility for one day, documentation, correspondence with athlete's coach, remind 3rd offense - 3rd - dismissal from facility for one week - 4th - dismissal from facility for remainder of year - 5th - permanent dismissal
Describe the 3 degrees of a muscle strain
- 1st degree - partial tear of individual fibers, painful muscle activity - 2nd degree- partial tear with weak, painful muscle activity - 3rd degree- complete tear of fibers, very weak, painless muscle activity
Explain the degrees of a ligament sprain
- 1st degree- partial tear without instability - 2nd degree- partial tear with minor instability - 3rd degree - complete tear with full instability
Length of Predesign phase and what needs to happen.
- 25% total time (6 months) - Design of facility, 1. Needs Analysis, 2. Feasibility study (SWOT), 3. Master plan
Describe a preseason mesocycle
- 3.5 months, increase intensity of sport specific training - 3/wk resistance training, Strength and power
Examples of Anaerobic Capacity Tests
- 300 yard shuttle (25 yards away, 6 round trips, 5 min rest in between, avg of 2)
Describe De Lorme's, Oxford, and Daily Adjustable Progressive Resistive Exercise (DAPRE) programs
- 3x10 light to heavy - 3x10 heavy to light - 4 sets, reps from 10 to 1, 1st set= 10@50%, 2nd set = 6@75%, 3rd set= Max reps at 100%, 4th set= based off of reps on the third set(0-2 minus5-10)(3-4 minus 0-5)(5-6 stay)(7-10 up 5-10)(11+ up 10-15)
Considerations with depth jumping
- 48 in. significant overload, amortization extended - 16-42 range, 30-32 the norm - 220 lbs and up no higher than 18 in.
Length of Construction phase and what needs to happen
- 50% total time (12 months) - deadline set and adhered to - be present on site to make sure things are being adhered to
Describe the 2nd transition period
- Active Rest or Restoration - 1-4 weeks, unstructured, non-sport specific rec activities low intensity, low volumes - Rest physically and mentally
Parts of Exercise Selection in Resistance Training
- CORE (recruit one or more large muscle areas, two primary joints) -Structural(stabilization of posture during lifting) - Power(quick and explosive) -Assistance(smaller muscle areas, one joint, considered less) -Sport Specific (SAID) - Muscle Balance (proper ratio between agonist and antagonists)
Difference between a contusion and a strain in a muscle
- Direct trauma (contusion) - Indirect trauma (strain)
What impacts on performance does the Warm-Up have?
- Faster contraction and relaxation of agonist and antagonist muscles - improved RFD and reaction time - improve strength and power - lower viscous resistance - Improve O2 delivery -Increase blood flow -Enhance metabolic reactions
Describe 3 phases of tissue healing
- Inflammation - initial reaction and is necessary, area red and swollen; edema; phagocytosis - macrophages remove cellular debris (2-3 days) - Repair - replacement of tissues no longer viable; original tissue regenerated and scar tissue formed; new capillaries and connective tissue(longitudinally); (early as 2 days, last up to 2 months) - Remodeling - weakened tissue is strengthened; collagen and scar tissue in hypertrophy, not as strong as what it replaced
What are the responsibilities of the Team Physician
- Medical care to a school - injury prevention, supervise during games, injury and illness eval, referral to other pros as needed -prescribe as needed, final decision for return to play
Describe Aerobic Programming in Offseason, Preseason, In-season, and Post-season
- Offseason - base of cardio, long duration/low intensity (don't increase more than 5-10%/wk) -Preseason - increasing intensity, maintaining, reducing duration - In-season - include race days, low intensity, short duration precede competition - Postseason - active rest, low intensity and duration but enough to maintain sufficient level of fitness, can work on strengthening weak or under conditioned muscles
Examples of Local Muscular Endurance Tests
- Partial Curl-up (up to 75 reps) -Push-up (arms parallel with ground, reps done continuously) - YMCA bench press (80 lbs male, 35 lbs female), metronome 60 beats/min
Describe the relationship between Off-season and periodization
- Period b/w post-season and six weeks prior to first contest - Most of Preparatory period(16-24 weeks) - 2 or more rotations thru hypertrophy/endurance and basic strength phases, maybe even strength/power phase
Parts of Exercise Order in Resistance Training
- Power, other Core, then Assistance -Multi-joint to single-joint(large to small muscle areas) -Upper and Lower Days -Push and Pull days (helps with recovery)
Describe a postseason mesocycle
- Recuperate physically and mentally -low intensities, low volume
What does 1RM testing require
- Requires adequate training status and lifting experience -Choose core exercises (large muscle groups and multiple joints handle heavy loads better)
What are the percentages and reps for each phase of training
- Strength (>85%, <6 reps) - Power: single effort (80-90%, 1-2 reps) - Power: Multiple effort (75-85%, 3-5 reps) - Hypertrophy (67-85%, 6-12 reps) - Muscular Endurance (<67%, >12 reps)
What is difference between closed grip and open(false) grip
- Thumb wrapped around the bar and thumb not wrapped around the bar
Describe the goals and exercises in the Inflammation phase of rehabbing
- Treatment goal - prevent disruption of new tissue (RICE, ultrasound, stim) - GOAL - protect injured structures - No exercising injured area
Differences b/w linear and undulating periodization
- Undulating has absence of accumulated neural fatigue (no ever increasing intensities) - Undulating with sports with a lot of contests does NOT train peak strength and power
Load in relationship to Resistance Training
- amount of weight assigned to an exercise (most critical aspect of training program)
What is the amount and timing of spotting an exercise
- at first indication of missed rep, athlete should ask or signal(grunt) for help -"take it" if athlete can't help finish - take bar quickly and smoothly avoiding abrupt changes
Describe resistance training with Aerobic Endurance training
- can help with faster recovery from injuries, prevention of overuse, reduces muscle imbalances.
How do you find hand grip for the snatch exercise
- clenched fist to opposite shoulder - elbow distance when arms out at sides
What are the responsibilities of the Athletic trainer
- day to day physical health - evaluate acute injuries, therapeutic exercise, modalities, admin for sports med team
What are some things to consider when rehab and reconditioning athletes
- everyone responds differently - choose level that doesn't overload or underload healing tissue - have to meet specific objectives to progress(ROM,strength, activity)
What are policies, procedures, and mission statements
- facility's rules and regulations - how policies are met - foundation to admin, provide focus, direction, and sense of purpose
Describe the Strength/Power phase
- intensities near competitive pace, speed drills - High Int (S-85-95%, P-75-90%) Low Volume(3-5 sets, 2-5 reps)
Describe the Preparatory Period
- longest and during time when no competitions -Emphasis= base level conditioning, increase tolerance for intense training - Low intensity/high volume - Hypertrophy/endurance, basic strength, strength/power phases
Characteristics of Hold-Relax with Agonist Contraction PNF Stretching
- passive prestretch 10 sec - partner applies force and athlete holds for 6 seconds - concentric action of agonist used in addition to passive stretch - Reciprocal Inhibition (secondarily autogenic inhibition)
Characteristics of Contract-Relax PNF Stretching
- passive prestretch 10 sec - resistance from partner so concentric muscle action through full ROM -athlete relaxes and passive stretch 30 sec - Autogenic Inhibition
Describe programming for the Competition period
- peak strength and power with increasing intensity but dropping volume - Skill technique and game strategy up - Sports with long seasons: Goal is preserve strength, power, performance levels by maintenance program (moderate intensities, moderate volumes)
Describe elasticity and plasticity
- return to original resting length - assume new and greater length after passive stretch
Plyometric safety consideration with surface and training area
- shock absorbing properties(no concrete, tile, hardwood) - at least 30 m straightaway, ceiling height 3-4 m
Describe the Basic Strength phase
- strength of muscles to primary sport movements - High intensity (80-90%), moderate volume (3-5 sets, 4-8 reps)
Describe Rest Periods in Resistance Training
- time dedicated to recovery b/w sets and exercises (heavier the longer) - Strength/Power - 2-5 min - Hypertrophy - 30 sec-1.5 min -Muscle Endurance - Less than or equal to 30 sec
Describe the volume of a training session
- total amount of weight lifted in a training session
What are indication and contraindication
- treatment required by athlete - activity inadvisable or prohibited due to given injury
Describe the goals and exercises in the Repair phase of rehabbing
-(8 weeks) Treatment Goal - prevent atrophy and joint deterioration -GOAL - strengthen uninjured extremities, areas proximal and distal to injury - Iso exercises pain free, isokinetic and isotonic exercises,
Examples of Aerobic Capacity Tests
-1.5 mile run (quickly as possible) -12-min run (travel by foot as far as possible, stop in place after 12 min, laps and meters calculated)
Describe an In-season Mesocycle
-20 weeks - maintain and possibly improve strength, power, flexibility, anaerobic cond - limited to 30 min, 1-3/wk -Tournament: microcycle 2-3, at least get in power and core exercises
What are some guidelines for dynamic stretching
-5-10 reps each movement in place or over a distance - increase ROM each rep -increase speed of motion on subsequent sets - contract muscles as you move through ROM
What happens in the Needs Analysis of Resistance Training
-Eval of Sport - (movement, physiological and injury analysis) (cardio,speed, agility, flex requirements) - Assessment of Athlete (profile needs and goals, evaluate training status, testing and eval, determine primary resistance training goal)
Characteristics of Anthropometry testing
-Science of measurement applied to human body (height, weight, body girths) - most reliable body mass in morning, upon rising, after elimination before ingestion of foods or liquids
Describe the differences between strength/power, hypertrophy, and muscular endurance as resistance goals
-Strength/Power - 3-6 reps, 2-5 or 3-6 sets, volume lower in power (3-5 sets) - Hypertrophy - 6-12 reps, 3-6 sets, 3 or more exercises per muscle group most effective - Endurance - 12 or more reps, 2-3 sets per exercise
Examples of Agility Tests
-T-test -Hexagon Test -Pro Agility
Describe parts of the hypertrophy/endurance phase
-early stages of prep phase - low intensity (50-75%) and very high volume (3-6 sets, 10-20 reps) - increase lean body mass, develop endurance base - can be followed by recovery week
When should an athlete stretch?
-following practice and competition -as a separate session, preceded by a thorough warm-up
Describe the goals and exercises in the Remodeling phase of rehabbing
-goal - optimize tissue function - joint angle specific strengthening, velocity muscle activity, closed kinetic chain, neuromuscular control
What should the athlete tell the spotter before the exercise
-how bar will be handled - how many reps -when they are ready(countdown 3,2,1)
Characteristics of Hold-Relax PNF Stretching
-passive prestretch 10 seconds - partner applies force and athlete holds isometric for 6 seconds -athlete relaxes and passive stretch for 30 seconds -Autogenic inhibition
Characteristics of Body Comp testing
-relative proportions by weight of fat and lean tissue -Skin-fold most valid and reliable -DEXA and Underwater weighing labeled "GOLD standards"
Describe Supersets and Compound Sets
-two sequentially performed exercises that stress two opposing muscles or muscle areas (agonist and antagonist) -two different exercises for same muscle group
Describe what Metabolic Equivalents mean
1 MET = 3.5 mlxkgxmin of O2 consumption - Ex: MET of 10 means it takes 10 times the oxygen uptake that's required at rest
Examples of Max Muscular Strength Tests
1 RM Bench and Back Squat - warm up 5-10 light-moderate load, 2 heavier warm up sets (2-5 reps), max within 3-5 attempts after warmups
What are and describe the components of a Warm-Up
1. General Warm-Up = 5-10 min slow activity, increase blood flow, deep muscle temp, resp. rate, perspiration, decrease viscosity of joint fluids 2. Specific Warm-Up - movements similar to sport, 8-12 min dynamic stretching or sport ROM, followed by sport specific movements increasing intensity
What are the 5 points of body contact in supine activities
1. Head 2. Shoulders and upper back 3. Butt 4. Right foot 5. Left foot (max stability and spinal support)
What are the factors affecting flexibility
1. Joint Structure - Ball and socket greatest ROM 2. Age and Sex - young ppl and females more flexible 3. Connective Tissue - tendons, ligaments, fascial sheaths, joint capsules, skin may limit ROM 4. Resistance training with limited ROM 5. Muscle Bulk 6. Activity level
Describe Cycles within Periodization
1. Macrocycle - entire training year, or months up to 4 years 2. Mesocycles - within macro, 2 or more, several weeks to months 3. Microcycle - divided mesocycle into 2 micro, 1-4 weeks, daily and weekly training variations
What factors can improve Aerobic Endurance
1. Maximal Aerobic Power (peak of O2 uptake) 2. High Lactate Threshold (blood lactate above resting levels)(better indicator of aerobic endurance) 3. Exercise Economy(energy cost of activity at certain velocity) 4. Fat as fuel 5. Type I fibers
What should be the order of testing
1. Non Fatiguing Tests Height,weight, flexibility, vertical) 2. Agility - (T-test, pro-agility) 3. Max Power and Strength Tests (1RM power clean, 1 RM bench) 4. Sprint Tests 5. Local Muscular Endurance tests 6. Fatiguing Anaerobic Capacity Test (400m, 300 shuttle) 7. Aerobic Capacity (1.5 mile, 12 min run) (Aerobic test different day or after an 1 hour long rest)
What are the 4 phases of a new facility design
1. Predesign 2. Design 3. Construction phase 4. Preoperative phase
How do you develop and athlete profile from tests
1. Select tests close to sport 2. valid and reliable 3. administer to as many athletes as possible 4. calculate percentile ranks 5. evaluate based off percentile rank
Describe the 3 foundations of Anaerobic Exercise Prescription
1. Specificity - trained in specific manner to produce specific adaptation or training outcome(mimic sport, SAID) 2. Overload - assigning training regime of greater intensity than athlete is used to 3. Progression - intensity progressively increases(more sessions,exercises, difficulty)
What are the steps of implementing a plyometric program
1.Evaluate Athlete 2.Ensure facilities and equipment are safe 3.Establish sport-specific goals 4.Determine program design variables 5.Teach proper technique 6. Properly progress program
What is the recommended ceiling height for a facility
12-14 ft clearance
What is minimum height for windows and mirrors in a facility
20 inches above the floor
How much square feet is needed for aerobic equipment
24 sq/ft bikes and stair machines 6 sq/ft skiing machines 40 sq/ft rowers 45 sq/ft treadmills
What is the minimum distance between bars, equipment and weight trees in a facility
36 inches
What is the ideal temperature range,humidity, and air circulation in a facility
72-78 degrees 60% or less 8-12 air exchanges per hour
How do you alter plyometric programs for adolescents and masters
Adol - no depth jumps or high intensity lower body, should improve neuromuscular control and anaerobic skills (Quality of movements) - Masters - no more than 5 exercises, low volume, few contacts, 3-4 days b/w sessions
Where should tall equipment and dumbbell racks be placed in a facility
Along the wall to help with visibility
Who is eligible to use S&C facility
Athletes in sponsored sport, new incomers or transfers registered, student in phys ed class, All coaches, admin, sports med. Alumni and individuals approved by AD and S&C director
RPE Scales
Borg - 6-20 Category Ratio Scale: 0-11 (.3,.4,1.5,2.5)
Describe the First Transition Period
Break b/w high volume training and high intensity training - week of low intensity, low volume before competition period
What is the Karvonen method
Calculates exercise target HR HRR= APMHR-RHR Target HR= (HRR x Exercise intensity) + RHR
Linear Periodization
Classic or traditional strength and power programming that begins with high-volume, low-intensity training and progresses toward low-volume, high-intensity training. - gradual progressive mesocycle increases
Describe fartlek training
Combo of different types of training - easy running (70% VO2) combined with hills or short fast bursts of running (85-90% VO2) - challenges all systems of body -enhance VO2 max, increase lactate threshold, economy, fuel utilization
In season— periodization
Contains all contests scheduled for that year including any tournament games - period into multiple 3-4 week mesocycles, peak for most critical contests - can do maintenance with moderate intensities and volumes Basketball example: goal to maintain and possibly improve strength, power, flexibility, and anaerobic conditioning Resistance training limited to 30 min 1-3x per week, alternated with plyo training majority of athlete's time spent on skill and strategy development
What is reliability in terms of testing
Degree of consistency or repeatability of a test
How do you find average weight lifted per rep in a workout
Dividing Load-Volume by Rep-Volume
What is needed in an Emergency Care Plan
EMS procedures, Names and #'s of contacts, address to facility, locations of telephones, exits and supplies, sports med staff
Describe the mechanical model of a plyometric exercise
Elastic energy from rapid stretch stored, followed by concentric contraction it is released, increasing force production - Series Elastic Component - workhorse, spring - if no concentric, elastic energy lost as heat
What are the factors when selecting tests
Energy systems, movement patterns, experience and training status, age and sex, environmental factors
What is negligence and the 4 parts
Failure to act as a reasonable person Needs: Duty, Breach of Duty, Proximate Cause, and Damages
What should be the overall goal of an S&C Program
Focus on injury prevention and increased athletic performance
Describe an off-season mesocycle
Goal- establish base level of conditioning, increase tolerance for intense training - Can test first week - 4 or more days training
Who is allowed to tour facilities
Guests of AD and sport coach, Recruits and special guests. Large group and general public not allowed
What is most frequently used when prescribing aerobic intensity
Heart Rate
Parts of Anaerobic or Maximum muscle power testing
High Speed Strength, ability of muscle tissue to exert high force while contracting at high speed, very short duration (no longer than 3 seconds)
Describe the 2-for-2 rule
If the athlete can perform 2 or more reps over his/her assigned rep goal on an exercise in last set of 2 consecutive workouts, weight should be added to next training session (2.5-10%) (less trained - Upper=2.5-5 lbs lower= 5-10 lbs) More trained- (upper= 5-10+ lbs lower= 10-15+ lbs)
What are 4 main attributes that happen when warming up
Increase muscle temp, core temp, blood flow, and disrupt transient connective tissue bonds
What are the 3 phases of tissue healing
Inflammation, Repair, Remodel
Describe Repetition Training (REPS)
Intensity - greater than VO2 max, intervals b/w 30 and 90 sec. Work:Rest = 1:5 improve running speed, economy, capacity for anaerobic metabolism
Describe Long, Slow Distance Training
Intensity = 70% VO2 or 80% max HR Distance = greater than race distance, 30 min-2 hours - Increase fat, shift Type IIx to Type I
Describe Pace/Tempo Training
Intensity = slightly higher than race -stress athlete at specific intensity to improve energy production from aerobic and anaerobic metabolism - Steady - continuous, lactate threshold 20-30 min Intermittent - shorter intervals with brief recovery Benefits= improved running economy, increase lactate threshold
Describe Interval Training
Intensity- close to VO2 Intervals b/w 3 & 5 min, but can be 30 sec. Work:Rest ratio = 1:1 Increase VO2 max and enhanced aerobic metabolism
Preseason and periodization
Leads up to first contest and commonly contains late stages of preparatory period and first transition period with focus on strength/power phase of resistance training Basketball example: increased intensity of sport specific training, resistance training 3x per week, focused mainly on strength and power outcomes, plyometrics and anaerobic training high priority
Parts of Maximum Muscular Strength testing
Low Speed Strength, force a muscle or muscle group can exert in one maximal effort (lifted once)
Characteristics of Anaerobic Capacity testing
Max rate of energy production by phosphagen and lactic acid systems - max power output during muscular activity - b/w 30-90 sec
What are the proper staff:athlete ratios
Middle school - 1:10 Secondary School - 1:15 Older than Secondary - 1:20 Should never exceed 1:50
What are the parts of a plyometric program to consider
Mode - (region) Intensity- (stress on muscles, connective tissues and joints) frequency - # sessions/wk (48-72 hrs b/w sessions) duration, recovery - complete recovery b/w reps, sets, and sessions) (thought of as power training) progression (intensity up, volume down) warm-up (General, stretching, specific(low intensity, dynamic))
What do Aerobic Endurance training programs vary in
Mode - specific activity (use all systems needed) Frequency- train more than 2 times/wk for increase VO2 Duration- longer=lower intensity Intensity - higher=shorter duration Progression- one recovery day (frequency, duration, intensity should not increase more than 10% each week)
What are the 7 variables of resistance training
Needs Analysis, Exercise Selection, Training Frequency, Exercise Order, Training Load and Repetitions, Volume, Rest Periods
Variation of training loads using heavy,medium, light days
Only one day a week is heavy, Light day(same reps, 80% of heavy day loads), medium day (same reps, 90% of heavy day loads)
Describe the Stretch Shortening Cycle
Phase 1. Eccentric - preloading agonist, SEC stores elastic energy, spindles stimulated Phase 2 - Amortization Phase - must be short, afferent nerves synapse with alpha motor neurons, MOST CRUCIAL Phase 3 - Concentric Phase - stored energy increases force produced, motor neurons stimulate agonist groups (High stretch rate= greater muscle recruitment)
What are the 4 periodization periods
Preparatory, 1st Transition, Competition, 2nd Transition
What is the main goal of the Warm-Up
Prepare the athlete mentally and physically for exercise and competition
What is periodization
Preplanned, systematic variations in training specificity, intensity, and volume organized in periods or cycles within an overall program
Describe Static Flexibility
ROM about a joint and surrounding muscles during passive movement, no voluntary muscle activity
Describe what happens with Stretch Reflex
Rapid stretching movement sensory neuron innervates a motor unit and causes a muscle action of previously stretched muscle (should be avoided)
What is the correct order of the step-up exercise
Right,left,left,Right, high enough to create 90 degree joint angle
Who has full use of the facility
S&C Director and Assistant, facility operator has normal hours.
What is #1 priority of S&C facility
SAFETY
What are the preparticipation requirements
Screening and clearance is required first
Describe the correct landing technique
Shoulders over knees during landing, flexion of ankles, knees and hips
Describe the phases of a power clean/snatch
Starting - feet hip and shoulder width, hips lower than shoulders bar 1 inch in front of shins, back flat, traps relaxed, chest up and out 1st pull - off floor extending hips and knees Scoop - bar above knee thrust hips forward, slightly re-flex knees 2nd pull - jump up, extending knees, hips, plantarflexing keep bar close Catch - pull body under bar and rotate arms around and under bar catch in quarter squat
Target HR for % of Max HR Method
Target HR = APMHR x Exercise intensity
What is face validity?
Test appears to be measuring what it is supposed to measure
What is content validity?
Testing covers all relevant subtopics or component abilities in appropriate proportions
Who do you notify when there is an accident or injury
The S&C director, sports med dept, and campus security (if applicable)
What is interrater reliability?
The degree to which two different raters agree
What is Validity in terms of testing
The test measures what it is supposed to measure, most IMPORTANT characteristic of testing
Relationship of S&C and Sport Coaches
They must plan the program together and share goal and strategies
What is the point of testing athletes
To assess athletic talent and identify the physical abilities and areas in need of improvement - helps set goals, and evaluate progress
What is a split routine in resistance training
Training different muscle groups on different days
What is reciprocal inhibition
When antagonist relaxes due to contraction by agonist. - relaxation in muscle opposing muscle experiencing tension
Characteristics of Local muscular endurance testing
ability to perform repeated contractions against submax resistance - continuous for several seconds to minutes without rest periods
What is athletic performance
ability to respond effectively to various physical challenges
What is autogenic inhibition
active contraction of a muscle immediately before a passive stretch of the same muscle
What is a plyometric exercise?
activities that enable a muscle to reach maximal force in the shortest possible time - quick, powerful movement using a prestretch, or countermovement and the SSC
Post season— periodization
after final contest Active or relative rest for athlete before start of next year's off-season or preparatory period Basketball example: no formal or structured workouts, recreational activities at low intensity and volume
Describe a muscle contusion
area of excess accumulation of blood and fluid in the tissues surrounding the injured muscle
How should you spot dumbbell exercises?
as close to the dumbbells as possible (forearms, wrist) - pullovers and triceps ext. can spot dumbbell itself
describe dynamic flexibility
available ROM during active movements, requires voluntary muscular actions
Describe ballistic stretching
bouncing type motion, usually triggers stretch reflex and does not allow involved muscles to relax, defeats purpose of stretching
What is the best type of flooring for a facility
carpet and resilient, rubberized surface, Wood with rubber on sides for olympic platforms
3 skinfold sites for men
chest, abdomen, thigh
What are the 7 skinfold sites
chest, thigh, abdomen, triceps, suprailium, madaxila, subscapula, calf
What is complex training with plyos
combo of high intensity resistance training followed by plyometrics
What is variability in testing
degree of dispersion of score within group
How do you determine numbers of spotters for an exercise
determined by load lifted, experience and ability of lifter and spotters, and strength of spotters - 1 preferred
What is an athletes difference score?
difference of score from beginning and end of a training period b/w two separate testing times
What are inferential statistics?
draw conclusions about a population from information collected in population sample
How do you find volume load in a training session
each weight lifted by number of times lifted and summing all values
What is maximal lactate steady state
exercise intensity where max lactate production = max lactate clearance
What is an athletic profile
group of test results related to sport-specific abilities that are important for quality performance in a sport or sport position
What is test-retest reliability?
high positive correlation between first and second administration of a test
What are the girth measurements
in anatomical position, chest, right upper arm, right forearm, waist, hips, right thigh, right calf
Describe what muscle spindles do
intrafusal fibers parallel to extrafusal fibers that monitor changes in muscle length. Causes stretch reflex
Undulating or nonlinear periodization
involves large fluctuations in the load and volume assignments for core exercises. 4 sets with a 6RM load (strength focus) on a Tuesday; 3 sets with a 10RM (hypertrophic focus) on a Thursday; 5 sets with a 3RM (power focus) on a Saturday.
What is product liability
legal responsibilities of those who manufacture or sell products if a person sustains injury or damage as a result of using a product
Characteristics of Aerobic Capacity Testing
max rate to produce energy through oxidation of energy resources (carbs,fats, proteins) - Volume of O2 consumer/kg of BW/min
How to perform the sit-and-reach test
measuring stick or tape measure, 24 in tape across the 15 in. mark, sit shoeless feet touching edge of tape, reach forward as far as possible with hands on stick, exhale and drop head for best results (best of 3)
Describe with the GTO does
mechanoreceptor near musculotendinous junction, sensitive to muscular tension and causes muscle to relax
What is considered the sticking point of an exercise
most strenuous part, from transition of eccentric to concentric phase (exhale through sticking point)
What is a passive stretch
partner of stretching machine provides external force
Describe PNF stretching
performed with a partner, involves both passive and active concentric and isometric muscle actions - isometric and concentric muscles of muscle being stretched (antagonist) before passive of antagonist
What is an active stretch
person stretching supplies force of the stretch
What is scope of practice
proper legal parameters and professional duties
Cross Training related to Aerobic Endurance Training
reduce likelihood of overuse injuries, must be equal in intensity and duration to athlete's primary mode of exercise
How to do body comp testing
skin folds on dry skin, grasping with thumb and index finger, caliper perpendicular to fold, one measurement from each site then again
Describe static stretching
slow and constant, with end position held for 30 seconds - effectively improve ROM
How should a spotter be determined
spotter at least as strong and at least as tall as the athlete lifting
How do you spot the forward lunge
step with same foot as athlete, 12-18 inches behind their foot, hands near hip and waist
Describe Dynamic Stretching
stretching exercise that uses sport specific movements to prepare body for activity, helps promote temperature related benefits, muscle is active through ROM (mobility drills)
What is an acceptable stretching program by frequency, duration, and intensity
stretching twice per week for minimum of five weeks - hold stretches to mild discomfort NOT pain
Tapering with Aerobic Endurance Training
systematically reducing training duration and intensity, combined with an increased emphasis on technique and nutrition, peak performance at competition
Describe an open kinetic chain exercise
terminal joint is free to move, concentrated on an isolated joint or muscle (leg extension)
Describe a closed kinetic chain exercise
terminal joint met with a lot of resistance that it cannot move. Distal segment is stationary (squats, push-ups)
Predictive validity
test score corresponds with future behavior or performance
Concurrent validity
test scores associated with those of other accepted tests that measure same ability
discriminant validity
test to distinguish between two different constructs and is evidenced by a low correlation between the results of the test and those of tests of a different construct
What is construct validity
the degree to which a test measures what it claims to be measuring - actually measuring what it says
What is criterion-referenced validity
the extent to which test scores are associated with some other measure of the same ability
What is intrasubject variability?
the lack of consistent performance by the person tested
what is intrarater variability
the lack of consistent scores by a given tester
Convergent Validity
the measure should correlate more strongly with other measures of the same constructs (gold standard)
What is the hook grip
thumb is positioned under the index and middle fingers, typically used for exercises that need stronger grip (power)
What is the rep volume in training
total number of repetitions
3 skinfold sites for women
triceps, thigh, suprailium
How does ROM related with resistance training
when the entire ROM is covered, value of exercise is maximized and flexibility is maintained or improved
