Exam 2

What causes low reliability?

-Inter-rater agreement -Intra-rater variability -Hi Skill Test

Purpose/Benefit of assessing athletes?

-allows you to identify weakness/needs -gets baseline values to set goals off of -helps coach/GM assess talent -Allows you to monitor or track progress -Allows you to identify staleness/overtraining -Gives athlete incentive to train hard because they know they will be tested -Motivates athletes to work hard in training when they improve -When athlete see improvement It builds confidence -Allows you to evaluate your program/self

Problem/Danger of assessing athletes in attributes irrelevant to them?

-athlete may not give effort if they are aware that test is not valid -may hurt an athlete confidence if they don't test well -minimize the important of assessment and training -if athlete trains to do well in testing they are using up time and energy that would best be spent on other attributes

What are the guidelines to administering an assesment?

-general and specific warm up -no surprises -provide and encourage H2O, especially in the heat -Multiple trial tests- max effort separated by 3-5min -Different test must be separated by 5+ min so no fatigue from previous -Demo and ask if question -Give score immediately -non-slip surface for speed/agility -cool down for CV tests -start clock for agility at right time -must DQ improper form -Can use standard test, modify a standard test or make up your own -Order of testing

What are the common errors of plyometrics

-high rep -short rest -not enough attention to technique initially or throughout -too high intensity too soon -weight on toes -head down

What are the 3 reasons that combination exercises are beneficial?

-increase intensity -decreases volume -more realistic to sport

How can you increase the intensity of plyometrics

-increasing height -adding weight -fast jump -single leg -harder surface

What are the 2 things that DO NOT increase intensity in plyometrics

-more reps -decreasing rest period

What is the order of testing for assessments?

-non fatiguing- flex, body comp, girth, height/weight -Agility- T-test or 5-10-5 -Power- SBJ or vert -Strength- 1RM -Speed- 40 yd dash -Muscle Endurance- push up till fatigue, crunch till fatigue -anaerobic endurance- sucicide -aerobic endurance- mile run

what is the benefits of a cluster set?

-sports specific -increase intensity

How many times a week should you do plyometrics?

1-3 times a week but only high intensity 1-2 times a week

What must you consider for assessments

1. what attribute are most important for sucess 2.Specificity 3.Training status 4 .Environmental

What are the variables to consider when designing and implementing plyometric programs?

1.proper technique 2.age 3.body weight 4.strength 5.surface 6.injuries 7.volume 8.frequency 9.intensity 10.recovery between sets 11.progression 12.equipment 13.footwear 14.warm-up 15.supervision 16.specificity 17..where in program?

Problem with training the aerobic system

1.wrong system is being trained 2. muscle fiber take on slow twitch characteristics 3. inefficient use of time/energy to train in conjunction with anaerobic 4. aerobic training appears to decrease anaerobic energy production 5. over use injuries are common with aerobic training 6. Aerobic training compromises muscle size and strength

How long does the 1st active rest usually last?

3-7 days of low to moderate intensity recreational activity

What is a Hi Skill test?

A test that takes prior knowledge or skill to perform. It hurts reliability because the improvement when they retested will be from improvement in technique not training

What will increase the intensity (jogging faster rather than walking or jogging slowly) of the rest period result in? A. decreased intensity of the training B. stressing the wrong system C. increased intensity D. both A and B

D

Which of the following would be a good power test for a beginner? A. Clean B. 6 RM squat C. 5 hop on one leg D. SBJ

D. SBJ

(T/F) you don't burn fat until 20 min of exercise

FALSE

(T/F) if you train at a lower intensity, you will burn/lose more fat

FALSE, you burn more calories doing exercises of a high intensity.

When should you start the clock for speed/agility?

First movement of the athlete

How do you increase intensity with weight training?

Heavy Weight

Who do you need to watch more closely and potentially make modifications for, the larger or smaller athlete?

Larger athlete because they have more weight on their body to move and land on so therefore more intense (give a smaller box or lower volume)

What are the two anaerobic systems?

Phosphogen and Fast glycolytic

How long should you rest between endurance intervals?

Phosphogen: 1:12-1:20 FG: 1:3-1:5

How do you increase intensity with endurance training?

Run faster and harder not farther

what is a cluster set

Set with 5-45 seconds between each rep

What are the two aerobic systems?

Slow glycolytic and oxidative

How do you train the anaerobic system?

Sprint, interval, far lick, sucide, shuttle run

Should the amortization phase be long or short?

The amortization phase should be as short as possible or stored energy will be lost and power will be reduced

what forms the stretch-shortening cycle?

The stretch reflex and SEC

Which/of/the/following/work-to-rest/ratios/is/the/MOST/appropriate/to/assign/to/a/plyometric/training/workout? a. 1:5 b. 1:4 c. 1:3 d. 1:2

a. 1:5

Whichofthefollowingreactionsistheprimarycauseofmetabolicacidosis(i.e.,thedecreaseinintramuscular pH during high-intensity, fatiguing exercise)? a. ATP → ADP + Pi + H+ b. pyruvate + NADH → lactate + NAD+ c. ADP + creatine phosphate → ATP + creatine d. fructose-6-phosphate → fructose-1,6-bisphosphate

a. ATP → ADP + Pi + H+

Which of the following phases is (are) commonly used to vary workouts during the preparatory period? I. hypertrophy II. cardiovascular III. basic strength IV. supercompensation a. I and III only b. II and IV only c. I, II, and III only d. II, III, and IV only

a. I and III only

The 2 factors of validity

a. a test is valid if It measures what it's supposed to b. a test is valid if It measures an attribute important for that sport

Which of the following energy systems produces ATP at the quickest rate? a. phosphagen b. aerobic glycolysis c. fat oxidation d. fast glycolysis

a. phosphagen

what are the 2 scientific phenomena involved int he increase production of power resulting from plyometric training

a. stretch reflex b. series elastic component

A college basketball coach would like to know which one of her players has the most muscular power. Which of the following is the MOST valid test for measuring muscular power? (Chap 12) a. vertical jump b. 1RM bench press c. 5RM squat d. 100 m (109-yard) sprint

a. vertical jump

Which energy system is dominant in our sports?

anaerobic

What are we concerned with when addressing testing order?

avoid one testing hurting another tests reliability through fatigue

The medium-sized training cycle that lasts two to six weeks in duration is referred to as a I. block of training II. macrocycle III. microcycle IV. mesocycle a. II and III only b. I and IV only c. I, II, and IV only d. III and IV only

b. I and IV only

Which of the following sequences will produce the MOST reliable results? a. 1RM power clean, T-test, 1.5 mile (2.4 km) run, 1RM bench press b. T-test, 1RM power clean, 1RM bench press, 1.5 mile (2.4 km) run c. 1.5 mile (2.4 km) run, 1RM bench press, T-test, 1RM power clean d. 1RM bench press, 1RM power clean, T-test, 1.5 mile (2.4 km) run

b. T-test, 1RM power clean, 1RM bench press, 1.5 mile (2.4 km) run

Which of the following is a bad in season training technique a. combination exercises b. circuit training c. cluster set d. speed reps

b. circuit training

Which of the following substances can be metabolized anaerobically? (chap 3) a. glycerol b. glucose c. amino acids d. free fatty acids

b. glucose

The primary movement during the second pull phase of the power clean exercise is a. hip flexion b. hip extension c. knee flexion d. dorsiflexion

b. hip extension

During which of the following exercises should a spotter's hands be placed on the athlete's forearms near the wrists? a. bench press b. incline dumbbell bench press c. upright row d. lying barbell triceps extension

b. incline dumbbell bench press

2. Which of the following structures detects rapid movement and initiates the stretch reflex? a. Golgi tendon organ b. muscle spindle c. extrafusal muscle fiber d. Pacinian corpuscle

b. muscle spindle

During which stage of the General Adaptation Syndrome does the body physiologically adapt to heavier training loads? (chp 21) a. alarm b. resistance c. exhaustion d. restoration

b. resistance

Which of the following is the correct foot pattern in the step-up exercise? a. step up left foot, step up right foot, step down left foot, step down right foot b. step up right foot, step up left foot, step down left foot, step down right foot c. step up left foot, step down left foot, step up right foot, step down right foot d. step up right foot, step up left foot, step down right foot, step down left foot

b. step up right foot, step up left foot, step down left foot, step down right foot

All of the following procedures should be followed when testing an athlete's cardiovascular fitness in the heat EXCEPT a. performing the test in an indoor facility b. using salt tablets to retain water c. scheduling the test in the morning d. drinking fluids during the test

b. using salt tablets to retain water

When should body comp be taken?

before the warm up because skin is tighter when "cold"

Approximately how many net ATP are produced via the oxidative energy system from the metabolism of one glucose molecule? a. 27 b. 34 c. 38 d. 41

c. 38

When measuring maximal strength of a soccer player, which of the following could potentially adversely affect the test-retest reliability of the results? I. using multiple testers II. retesting at a different time of day III. an athlete's inexperience with the tested exercise IV. using an established testing protocol a. I and III only b. II and IV only c. I, II, and III only d. II, III, and IV only

c. I, II, and III only

Which of the following should be assessed before beginning a lower body plyometric training program? I. balance II. strength III. training history IV. lean body mass a. I and III only b. II and IV only c. I, II, and III only d. I, II, III, and IV

c. I, II, and III only

Which of the following grips should be used during the deadlift exercise? I. overhand II. closed III. open IV. alternated a. I and III only b. II and IV only c. I, II, and IV only d. II, III, and IV only

c. I, II, and IV only

During which of the following periods are sport-specific activities performed in the greatest volume? a. preparatory b. first transition c. competition d. second transition

c. competition

Which of the following types of plyometric drills is generally considered to be the MOST intense? a. jumps in place b. bounds c. depth jumps d. box jumps

c. depth jumps

When relating the season terminology to periodization periods, which season corresponds to the preparatory period of training? a. in-season b. preseason c. off-season d. postseason

c. off-season

What is the primary fuel of the fast glycolytic system

carbs (glycogen)

What is the primary fuel of the slow glycolytic system

carbs (glycogen)

What is a combination exercise?

combining 2 or more exercise into one

What is reliability?

consistency of measurement, if a test does not have reliability then It is useless and invalid

Which of the following energy substrates cannot be depleted during extreme exercise intensity or durations a. creatine phosphate b.glycogen c.water d.ATP

d. ATP

The bench press, vert jump, and 10 m sprint are the MOST valid tests for which of the following american football positions a. quarterback b. defensive back c. wide receiver d. defensive lineman

d. defensive lineman

Which of the following is NOT a phase of the stretch-shortening cycle? (chap 18) a. amortization b. concentric c. eccentric d. isometric

d. isometric

Which of the following exercises requires a spotter? (chap 15) a. lat pulldown b. wrist curl c. power clean d. step-up

d. step-up

If the test is an aerobic test and the athlete trains to do well in It what will the result be

decreased power

What is the primary fuel of the oxidative system

fats

What are plyometrics?

forceful contractions caused by rapid stretch which contribute to an increase in power

What is complex training?

heavy strength (greater than 85% RM) set just prior to a power movement working same muscles in similar movement pattern. Well stablished to increase the generation of power in power movement shortly after

What does proper technique for plyometrics consist of?

i.Weight on balls of feet ii.Knees flexed/bent iii.Hips also flexed iv.Arms work with legs v.Head neutral (eyes can peek down) vi.Flat back

Can young athletes do plyometrics?

i.Yes, they can do plyometrics ii.Shouldn't do high intensity because too much shock is placed on the body for a young athlete iii.They should progress from low to moderate intensity

When is specificity at Its highest?

in season

How can you increase intensity of phosphogen training?

increase rest period between sprints with in the optimal range

What is intra-rater reliability?

lack of consistency of the same test. * you must always implement the test the exact same way*

What is circuit training?

low weight and high rep so low intensity

What is a cue that can help an athlete to shorten the amortization phase?

o"quick off the ground" o"Floor is on fire"

What are the 3 stages of the stretch-shortening cycle?

oEccentric phase- rapid muscle lengthening oAmortization phase- pause between eccentric and concentric oConcentric phase- body response (powerful contraction)

What pathway is a slower easy walk for 10 min?

oxidative

What is a speed rep?

performing the exercises as fast as possible through the concentric and eccentric contraction to gain as much power as possible even from strength movements

What is the primary fuel of the phosphogen system

phosphocreatine

what happens when muscle sprinkles are stimulated?

powerful contractions, stimulated by rapid sucre lengthening

What part of the season do you do plyometrics?

preseason and in season

What are muscle spindles?

proprioceptors that motor changes in muscle length

How do you stimulate muscle spindles?

rapid muscle lengthening prior to contraction

The ___________ of the eccentric contraction is vital and much more important than the length

rate/speed

Where do you get phosphocreatine

red meat and the body naturally makes it

What is pre-req to performing plyometrics safely and effectively

strength training

What is Inter-rater agreement?

the degree to which different testers agree or score and everyone who tests must have same protocol and standard

how does surface of plyometrics effect intensity?

the harder the surface the more intense

what is the stretch reflex?

the rapid muscle lengthening stimulates the muscle spindles, causing a reflex action more powerful contraction

what is the purpose of plyometrics?

to increase the production of muscle power in training

how is volume tracked in plyometrics?

tracked by number of foot contact/jumps

what is the series elastic component

when muscles and tendons are lengthened, the sec of tissue act like a spring, the stored elastic energy is released causing a more powerful contraction

What is wrong with coaches making athletes run the 2 mile?

wrong system to train. athletes are not tired form working at a low intensity for a long time. They fatigue from going at intensity over and over again intermittently, that stresses the anaerobic system not the aerobic.

Are carbs important for athletes?

yes