KIN 417 Final

Number of reps allowed for %RM

%RM - Reps 100 - 1 95 - 2 93 - 3 90 - 4 87 - 5 85 - 6 83 - 7 80 - 8 77 - 9 75 - 10 70 - 11 67 - 12 65 - 15

annual training plan

1 year plan that could contain a single or multiple macrocycles

Proper order of testins

1) non-fatiguing (height, weight, etc) 2) agility (t-test) 3) max power/strength (1 RM) 4) Sprint tests 5) local muscular endurance (push ups) 6) fatiguing anaerobic capacity (300 yard shuttle) 7) aerobic capacity (1.5 mile run)

What work to rest ratio is the most appropriate to assign to a plyometric training workout?

1:5

Multi year plan

2-4 years

mesocycle

2-6 weeks: referred to as a block of training

At birth, approximately what percent of a childs body weight is muscle mass?

25%

Aerobic capacity is quantified as the maximal power output achieved during activity lasting

30 - 90 seconds

A female triathlete needs to improve the muscular endurance of her upper body. Using three sets of 15 reps per exercise, what rest period length will maximize her goal?

30 seconds

What test is NOT used to measure maximum muscular power?

40 yard sprint

What volume has the potential to increase muscular strength the most?

5 sets of 5 repetitions

Childhood

A period of life before the development of secondary sex characteristics

Resistance Exercise

A specialized method of conditioning whereby an individual is working against a wide range of resistive loads to enhance health, fitness, and performance.

Which of the following is a reason for a trial of the T-test to be disqualified?

Crossing the feet from one B to cone C

The soccer team is transitioning from off-season to preseason training. How should the team's resistance training frequency be altered?

Decrease frequency to allow increased sport skill practice

The bench press, vertical jump, and 10m sprint are the MOST valid tests for which American Football position?

Defensive Lineman

Chronological Age

Developmental age determined by months and years

Growth cartilage in children is located at all of the following except the

Diaphysis Other Choices: Epiphyseal plate, joint surface, apophyseal insertion

Menarche

First occurrence of menstruation in girls

An 8-year old boy dramatically increase his upper body strength after following a six-month resistance training program. What is most likely responsible for this gain?

Improved neuromuscular functioning

Female Athlete Triad

Interrelationships between energy availability, menstrual function, and bone mineral density creates a risk for female athletes who train for prolonged periods of time with insufficient caloric intake to meet the high energy expenditure of training and adaptations.

What is not a phase of the stretch-shortening cycle?

Isometric

Deconditioned female college athletes who participate in sports such as basketball and soccer appear to be at increased risk for developing injuries to the

Knee

When compliling results from the volleyball team's vertical jump testing, the strength and conditioning professional notices that most scores are similar, but there are three scores that are much higher than the rest. What measures of central tendency is most appropriate for this group?

Median

Which of the following should be evaluated FIRST when one is designing a training program for a 68-year-old competitive female tennis player?

Medical History

Mesomorphic

Muscular/broader shoulders towards the end of adolescence in early-maturers

Biological Age

Skeletal age, somatic maturity, or sexual maturation that is used to asses maturation or pubertal development.

Ectomorphic

Slender and tall towards the end of adolescence in late maturers

Which stretching technique decreases muscle spindle stimulation?

Static

A college basketball coach would like to know which one of her players has the most muscular power. What is the most valid test for measuring muscular power?

Vertical Jump

Needs Analysis

a two staged process that includes an evaluation of the requirements and characteristics of the sport and an assessment of the athlete

discriminant validity

ability of a test to distinguish between two different constructs and is evidenced by a low correlation between the results of different tests

Construct validity

ability of a test to represent the underlying construct (theory developed to explain some aspects of existing knowledge and observation)

anaerobic power

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

Balance

ability to maintain static and dynamic equilibrium or the ability to maintain the body's center of gravity over its base of support

posttest

administered after the training period to determine success

midtest

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

hypertrophy phase (strength endurance phase)

also occurs during the early portion of prep phase (general), low to moderate intensity at a high volume. Primary goal is to increase lean body mass, develop an endurance base, or both

load

amount of weight assigned to an exercise

Potentiation

analogous to the specific warm-up but importantly also focuses on the intensity of the activities. Sport specific activities that increase in intensity until the athlete is performing at the intensity required for subsequent competition or training

Percent Change

another measure that can be used (similar to difference score)

face validity

appearance to the athlete and other observers that the test measures what it is purposed to measure

field test

assess ability that is performed away from the lab and does not require any extensive training or expensive equipment

content validity

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

Overload

assigning a workout or training regimen of greater intensity than the athlete is accustomed to

After performing the hold-relax with agonist contraction PNF stretch for the hamstrings, what explains the resulting increase in flexibility?

autogenic inhibition and reciprocal inhibition

What should be assessed before beginning a lower body plyometric training program?

balance, strength, and training history

The medium sized training cycle that lasts two to six weeks in duration is referred to as a

block of training, mesocycle

movement analysis

body and limb movement patterns and muscular involvement

Injury Analysis

common sites for joint and muscle injury and causative factors

training session

consists of several hours of training with appropriate rest

Stimulation of muscle spindles induces a

contraction of the stretched muscle

Structural Exercise

core exercise that emphasizes loading of the spine, muscular stabilization of posture during performance of the lifting movement

interrator reliability (objectivity or interrater agreement)

degree to which different raters agree in their test results over tie or on repeated occasions, measure of consistency

What type of plyometric drills is generally considered to be the most intense?

depth jumps

split routine

different muscle groups are trained on different days

What is a non temperature related effect of a warm-up?

elevation of baseline oxygen consumption

fibrosis

fibrous connective tissue replaces degenerating muscle fibers

Dynamic Stretch

functionally based that uses sport-generic and sport-specific movements to prepare the body for activity

Rest based on training goal

goal : rest period strength : 2-5 min power (single) : 2-5 min power (multiple) : 2-5 min hypertrophy : 30 sec to 1.5 min endurance : less than or = to 30 sec

Flexibility of which muscle groups or body areas is assessed during the sit and reach test?

hamstrings and erector spinae

convergent validity

high positive correlation between the results of the test being assessed and the "gold standard"

What phases are commonly used to vary workouts during the preparatory period?

hypertrophy and basic strength

nonlinear periodization (daily undulating model)

involves large daily fluctuations in the load and volume of assigned core resistance training exercises.

intrasubject variability

lack of consistent performance by the person being tested

intrarater variability

lack of consistent scores given by a tester

First transition period

link between prep period and competitive period. Resistance training that focuses on strength and power (pre-season) Low to high intensity, low volume

Mechanoreceptor

located near the musculotendinous junction, is sensitive to increases in muscular tension.

Aerobic Capacity (aerobic power)

maximum rate at which an athlete can produce energy through oxidation of energy sources and is usually expressed as a volume of oxygen consumed per kilogram of body weight per minute.

general warm-up

may consist of 5 minutes of slow aerobic activity such as jogging, skipping, or cycling. Aim is to increase HR, blood flow, deep muscle temperature, and perspiration, and decrease viscosity of joint fluids

Stability

measure of the ability to return to a desired position following a disturbance to the system.

reliability

measure of the degree of consistency or repeatability of a test

Speed

movement distance per unit time and is typically quantified as the time taken to cover a fixed distance.

What structure detects rapid movement and initiates the stretch reflex?

muscle spindle

specific prep phase

occurs after general prep, involves a shift in training focus to increase sport specific activities

general prep phase

occurs during the early part of the period and often targets the development of a general physical base. High training volumes and low intensities, large variety

basic strength phase

occurs during the later portion of prep, goal is to increase the strength of the muscles that are essential for sport

Passive Stretch

occurs when a partner supplies the force

preparatory perios

occurs when there are no competitions, and sport specific work is limited (off-season). Central goal is to develop a base level of conditioning in order to increase athletes ability to tolerate increased intensity

When relating the season terminology to periodization periods, which season corresponds to the preparatory period of training?

off-season

training day

one training day that can include multiple sessions

formative evaluation

periodic reevaluation based on midtests administered during training

Active Stretch

person stretching supplies force for the stretch

An American football lineman has difficulty driving into defensive linemen and believes he has lost his explosive ability. What is the best exercise order to help him improve his performance?

powerclean, back squat, hip sled, leg curl

Competitive period

prepares the athlete for competition by increasing strength and power via additional increases in intensity while decreasing volume. (in season) Peaking/maintenance phase

test

procedure for assessing ability in a particular endeavor

evaluation

process of analyzing test results for the purpose of making decisions

mechanical work

product of force and displacement

Progression

promotes long term training benefits, the intensity of the training becomes progressively greater

Static Flexibility

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

Core exercises

recruit one or more large muscle areas, involve two or more primary joints and receive priority when one is selecting exercises because of their direct application to the sport.

Body Composition

refers to the relative proportions by weight of fat and lean tissue

volume-load

related to mechanical work and the associated metabolic energy demands and physiological stress

During which stage of General Adaptations Syndrome does the body physiologically adapt to heavier training loads?

resistance

exercise order

sequence of resistance exercises performed during one training session 1)power, other core, then assistance 2)alternate upper and lower body to provide max rest 3)alternate push and pull exercises

compound set

sequentially performing two different exercises for the same muscle group

microcycle

several days to two weeks

macrocycle

several months to a year: preparatory, competitive, and transition periods of training

Static Stretch

slow and constant, end position held for 15 - 30 seconds

SAID

specific adaptation to imposed demands

physiological analysis

strength, power, hypertrophy, and muscular endurance priorities

When stimulated during PNF stretching, Golgi tendon organs allow the relaxation of the

stretched muscle by its own contraction

Power Exercise

structural exercise that is performed very quickly or explosively

pretest

test administered before the beginning of the training to determine the athletes initial basic ability levels

predictive validity

test score corresponds with future behavior or performance

Criterion-referenced validity

test scores are associated with some other measure of the same ability. three types: concurrent, convergent, predictive

concurrent validity

test scores are associates with those of other accepted tests that measure the same ability

Local Muscular Endurance

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

athletic performance

the ability to respond effectively to the various physical demands of the specific sport or event.

Agility

the ability to stop, start, and change direction of the whole body rapidly

Dynamic Flexibility

the available ROM during active movements and therefore requires voluntary contractions

validity

the degree to which a test or test item measures what it is supposed to measure. One of the most important characteristics of testing

Difference Score

the difference between an athletes score at the beginning and end of training period or between any two separate testing times

Anaerobic Capacity

the maximal rate of energy production by the combined phosphagen and anaerobic glycolytic energy systems for moderate-duration activities

Specificity

the method whereby an athlete is trained in a specific manner to produce a specific adaptation or training outcome

training frequency

the number of sessions completed in a given time period

Flexibility

the range of motion about a body joint

anthropometry

the science of measurement applied to the human body, generally including measurements of height, weight, and selected body girths

repetition volume

total number of repetition

Endomorphic

Rounder/broader hips towards the end of adolescence in early maturers

Osteoporosis

Clinical condition characterized by low bone mass and an increased susceptibility to fractures.

The condition characterized by a bone mineral density more than 2.5 SD below the young adult mean is called

Osteoporosis

Adolescence

Period between childhood and adulthood

Second Transition

Postseason. Active rest or restoration period and lasts 1-4 weeks

The baseball coach says his starting center needs to jump higher. In addition to beginning a plyometric program, what resistance training exercises are most specific to this goal?

Power clean and front squat

(RAMP)

Raise, Activate and Mobilize, and Potentiate

What test sequence would produce the most reliable results?

T-test, 1 RM power clean, 1 RM bench press, 1.5 mile run

Peak Height Velocity

The age at maximum rate of growth during the pubertal growth spurt

Training Age

The length of time the child has consistently followed a formalized and supervised resistance training program.

General Adaptation Syndrome (GAS)

Three stage response to stress (alarm, resistance, and exhaustion). The first stage is the alarm stage, which provides a burst of energy. In the second stage, known as the resistance stage, the body attempts to resist or adapt to the stressor.

Ballistic Stretch

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

2 for 2 rule

if an athlete can perform two or more reps over the assigned rep goal in the last two consecutive workouts, weight should be added

Specific Warm-up

includes movements similar to the athletes sport

intensity

indicate quality of work performed

training goal assignments

training goal : Load(%RM) : Reps Strength : >= 85 : <=6 Power (single) : 80-90 : 1-2 Power (multiple) : 75-85 : 3-5 Hypertrophy : 67-85 : 6-12 Endurance : <=67 : >=12

superset

two sequentially performed exercises that stress two opposing muscles

When measuring maximal strength of a soccer player, what could potentially adversely affect the test-retest reliability of the results?

using multiple testers, resting at a different time of day, and an athletes inexperience with the tested exercise

There are procedures that should be followed when testing an athlete's cardiovascular fitness in the heat EXCEPT

using salt tablets to retain water

assistance exercises

usually recruit smaller muscle areas, involve only one primary joint, and are considered less important to improving sport performance

Series Elastic Component (SEC)

workhorse of plyometric exercise