Term
| Factors that determine test selection |
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Definition
1) Metabolic energy system
2) Biomechanical movement pattern
3) Experience and training status
4) Age and sex
5) Environmental factors |
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Term
| Factors to consider during test administration |
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Definition
1) Aerobic endurance testing in heat
2) Selection and training of testers
3) Recording forms
4) Test format
5) Prepare testers
5) Testing batteries
6) Sequence of tests
7) Preparing athletes for testing |
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Term
| What is the appropriate sequence for testing? |
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Definition
1) Nonfatiguing tests- ht, wt, BP,...
2) Agility tests
3) Max power & strength tests
4) Sprint tests
5) Muscular endurance tests
6) Fatiguing anaeroib capacity tests
7) Aerobic capacity tests |
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Term
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Definition
1) General warm up (5-10 min jog)
2) Specific warm up (8-12 min dynamic stretching- sport specific)
*Static stretch AFTER exercise |
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Term
| Factors that determine flexibility |
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Definition
1) Joint structure
2) Age and sex
3) Connective tissue
4) RT w/limited ROM
5) Muscle bulk
6) Activity level |
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Term
| What is dynamic flexibility? |
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Definition
| Refers to available ROM during ACTIVE movements |
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Term
| What is static flexibility? |
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Definition
| Range of possible movement about a joint and its surrounding muscles during a PASSIVE movement |
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Term
| What are the 4 types of stretching? |
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Definition
1) Static: slow and constant, w/end position held for 30 sec
2) Ballistic: bouncing type movement in which end position not held
3) Dynamic: sport specific movements to prepare for activity
4) Proprioceptive neuromuscular facilitation (PNF): hold-relax, contract-relax, hold-relax w/agonist contraction |
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Term
| What is the best type of PNF stretching? |
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Definition
| Hold-relax: passive pre-stretch (10 sec), isometric hold (6 sec), passive stretch (10 sec) |
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Term
| What is autogenic inhibition? |
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Definition
| Active contraction before passive stretch of same muscle |
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Term
| What is reciprocal inhibition? |
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Definition
| Contract opposing muscle of the one that is going to be passively stretched |
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Term
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Definition
1) Pronated: palms down, knuckles up
2) Supinated: palms up, knucles down
3) Neutral: knucles point laterally (handshake)
4) Alternated: 1 pronated, 1 supinated
5) Hook: like pronated but thumb under index and middle fingers
6) Closed: thumb wrapped around bar
7) Open/false: thumb does NOT wrap around bar |
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Term
| What are the 3 grip widths? |
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Definition
1) Common
2) Narrow
3) Wide |
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Term
| Name the 5 point body contact positions |
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Definition
1) Head firmly on bench/back pad
2) Shoulders and back on bench/back pad
3) Butt evenly on bench
4) Right foot flat on floor
5) Left foot flat on floor |
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Term
| When do you exhale and inhale during an exercise? |
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Definition
Exhale in the concentric phase (through the sticking point)
Inhale in the eccentric phase |
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Term
| Factors to consider during a needs analysis |
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Definition
1) Eval of sport: movements analysis, physiological analysis, injury risks
2) Assessment of athlete- training status, physical testing and eval, RT goal |
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Term
| What does SAID stand for? |
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Definition
| Specific Adaptation to Imposed Demands |
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Term
| Factors that determine frequency |
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Definition
1) Training status: beginner (2-3/wk), intermediate (3-4/wk), advanced (4-7/wk)
2) Season: off-season (4-6/wk), preseason (3-4/wk), in-season (1-3/wk), postseason (0-3)
3) Training load
4) Other training |
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Term
| What are the appropriate rest times between sets for various training goals? |
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Definition
Strength: 2-5 min
Power: 2-5 min
Hypertrophy: 30 sec - 1.5 min
Muscular endurance: less than 30 sec |
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Term
| Who should 1RM testing be done in? |
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Definition
| Only intermediate and advanced athletes with experience training |
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Term
| Describe the physiology of the stretch reflex |
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Definition
1) Muscle spindle stimulated, stretch reflex is stimulated
2) Input sent to spinal cord via type 1a nerve fibers
3) After synapsing with alpha motor neurons in spinal cord, impulses travel to agonist extrafusal fibers
--> Reflexive muscle action |
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Term
| 3 phases of stretch-shortening cycle |
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Definition
1) Eccentric (stretch of muscle- elastic energy stored)
2) Amorization (pause btwn phases)
3) Concentric (shortening of muscle- elastic energy released) |
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Term
| What type of plyometrics should adolescents and pre-pubescents not do? |
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Definition
| Depth and drop jumps and high intensity lower body plyos |
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Term
| How much recovery is required for adolescents doing plyos? |
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Definition
| 2-3 days between workouts |
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Term
| How much recovery is required for elderly doing plyos? |
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Definition
| 3-4 days between workouts |
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Term
| How many plyo exercises in a workout should elderly do? |
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Definition
| No more than 5 low to moderate intensit plyo exercises |
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Term
| Appropriate plyo volumes for various experience levels |
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Definition
Beginner: 80-100
Intermediate: 100-120
Advanced: 120-140 |
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Term
| An athlete who weighs more than 220# should not perform depth jumps over what height? |
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Definition
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Term
| Proper technique for plyos |
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Definition
1) Landing position: knee & hip flexed, shoulders in line w/knees and toes
2) Proper footwear: ankle/arch support, lateral stability, wide, nonslip sole
3) Supervision |
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Term
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Definition
| Variation. Strategy to promote long term training improvements w/preplanned variations in traning specificity, intensity, and volume |
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Term
| Matveyev's model applies to who and says what? |
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Definition
| Applies to less trained individuals. Intensity increases and volume decreases through various training periods |
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Term
| Matveyeve's modified model applies to who and says what? |
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Definition
| Applies to advanced athletes. Volume and intensity not too much different. Undulated. |
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Term
| Name the phases of training |
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Definition
1) Prepatory period = off-season
2) First transition period = pre-season
3) Competition = in-season
4) Second transition period = active rest |
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Term
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Definition
| traditional RT periodization mode w/gradually progressive mesocycle, increasing intensity over time |
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Term
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Definition
| Periodization model alternative that involves large fluctuations in load and volume assignments for core exercises |
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Term
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Definition
1) Inflammation
2) Repair
3) Remodeling |
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Term
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Definition
Goal: prevent disruption of new tissue
Ex: Aerobic/anaerobic train on uninjured areas
Protect injured area |
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Term
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Definition
Goal: prevent muscle atrophy and joint deterioration in injured area
Ex: submax isometric, isokinetic, specific exercises to improve neuromuscular control |
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Term
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Definition
Goal: Optimize tissue function by progressing activities performed
Ex: Transition from general to sport specific exercises |
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Term
| Closed chain vs open chain |
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Definition
Closed: distal joint stationary (ex: squat, pushup)
Open: distal joint free to move (ex: leg extension) |
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Term
| Name an exercise that is open and closed chain |
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Definition
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Term
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Definition
| Daily Adjustable Progressive Resistive Exercise |
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Term
| When stimulated during PNF stretching, Golgi tendon organs allow relaxation of the: |
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Definition
| stretched muscle by its own contraction |
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Term
| Which type of stretching decreases muscle spindle stimulation? |
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Definition
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Term
| Dynamic stretching is MOST similair to which type of warm up? |
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Definition
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Term
| Stimulation of muscle spindle induces a: |
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Definition
| contraction of stretched muscle |
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Term
| After performing hold-relax with agonist contraction (PNF stretch) for hamstrings, what explains the resulting increase in flexiblitiy? |
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Definition
| Autogenic inhibition and reciprocal inhibition |
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Term
| What is an exercise that does not require a spotter? |
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Definition
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Term
| During what exercise should spotter's hands be placed on athlete's wrist? |
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Definition
| Incline dumbbell bench press |
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Term
| Which grips should be used during deadlift exercise? |
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Definition
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Term
| What is correct foot pattern in step-up exercise? |
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Definition
| Step up RIGHT foot, step up LEFT foot, step down LEFT foot, step down RIGHT foot |
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Term
| Primary movement during second pull phase of power clean is: |
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Definition
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Term
| When determining baseball player's RT program, what should be considered? |
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Definition
| PMH, training status, position on field |
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Term
| Basketball coach says his starting center needs to jump higher. Along with plyos, what RT exercises are MOST specific to goal? |
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Definition
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Term
| Soccer team is transitioning from offseason to preseason training. How should the team's RT frequency be altered? |
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Definition
| Decrease fq to allow increased sport skill practice |
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Term
| Amercian football lineman has difficulty driving into defensive linemen and believes he has lost explosive ability. What is BEST exercise order to help him improve? |
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Definition
| Power clean, back squat, hip sled, leg (knee) curl |
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Term
| What percentage of 1RM typically allows an individual to perform 6 reps with that load? |
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Definition
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Term
| Which of following volumes has potential to increase muscular strength the MOST? |
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Definition
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Term
| Femal triathlete needs to improve muscular endurance of her upper body. Using 3 sets of 15 reps per exercise, what is appropriate rest? |
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Definition
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Term
| What structure detects rapid movement and initiates stretch reflex? |
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Definition
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Term
| What is primary component of series elastic component? |
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Definition
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Term
Which of following is best surface to perform lower body plyos:
trampoline, exercise mat, asphalt, suspended wood floor |
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Definition
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Term
Which of following should be assessed before starting lower body plyo training program:
balance, strength, speed, lean body mass |
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Definition
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Term
| Which of following types of plyo drills is generally considered to be most intene? |
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Definition
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Term
| What work-to-rest ratio is most appropriate for plyo workout? |
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Definition
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Term
| During which stage of General Adaptation Syndrome does body physiologically adapt to heavier training loads? |
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Definition
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Term
| For a bball guard, what is best relationship btwn resistance exercise volume and resistance exercise intensity at start of prepartory period? |
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Definition
| High volume, low intensity |
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Term
| During which period is sport specific activities performed in greatest volume? |
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Definition
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Term
| What is appropriate activity during 2nd transition period for college soccer player? |
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Definition
| Low intensity recreational exercise |
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Term
| Which phases are commonly used to vary workouts during the preparation period? |
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Definition
| Hypertrophy and basic strength |
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Term
All of following individuals can provide medical supervision during college soccer game EXCEPT:
athletic trainer
team physician
Certified Strength and Conditioning Specialist
Physical therapist |
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Definition
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Term
All of following are typically result of overuse EXCEPT:
stress fracture
grade III joint sprain
tendinitis
microtraumatic injury |
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Definition
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Term
Which activity is inappropriate during inflammatory phase of medial collateral ligament sprain:
lower extremity plyos
submax isometric quad strengthening
hip joint stretching
upper extremity ergometry |
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Definition
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Term
Which of following are closed chain:
back squat
leg (knee) extension
pull up
bench press |
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Definition
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Term
During the remodeling phase of rotator cuff tendinitis rehab of a baseball player, what exercise rep is most appropriate for improving muscular endurance of rotator cuff muscle:
3-5
5-8
8-12
12-20 |
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Definition
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Term
| What is a test used to measure anaerobic capacity? |
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Definition
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Term
| What are good scores for males and females for the 300 yd shuttle run? |
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Definition
Men: 50 seconds
Women: break a minute |
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Term
| What is a test used to measure agility? |
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Definition
Edgren side step test (or T test)
Hexagon agility |
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Term
| What is a test used to measure power? |
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Definition
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Term
| What is a test used to measure upper body power? |
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Definition
| seated medicine ball chest pass |
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Term
| What are good results for males and females for the sit and reach test? |
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Definition
Females: 50+ cm
Males: 40-45 cm |
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Term
| What does the sit and reach test measure? |
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Definition
| Flexibility of the hamstrings, gluts, and back |
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Term
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Definition
| The skills and abilities needed to explosively change movement velocities or modes |
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Term
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Definition
| The change in momentum resulting from a force. I = force x time |
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Term
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Definition
The rate of doing work
Power = force x velocity |
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Term
| What is the stretch-shortening cycle? |
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Definition
| Eccentric-concentric coupling phenomenon in which muscle-tendon complexes are rapidly and forcibly lengthened or stretch loaded and immediately shortened in a reactive or elastic manner |
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Term
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Definition
| Characteristic of explosive strength exhibited in SSC actions that can be improved through reactive-explosive training |
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Term
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Definition
| Ability to detect stimulus (ex: see green light, nerve sends signal to move, move) |
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