Strength and Conditioning Exam 3

A warm-up strategy that includes

• Raise: Elevate body temperature, heart rate, respiration rate, blood flow, and joint fluid viscosity via low-intensity activities.

• Activate and Mobilize: Actively move through a range of motion.

• Potentiate: Perform sport-specific activities that progress in intensity.

What is RAMP Protocol

Flexibility

The joint's range of motion (ROM), which includes both:

• Static: ROM during a passive movement.

• Dynamic: ROM during active movements, requiring voluntary muscular actions

Stretch Reflex

An involuntary contraction that occurs when muscle spindles are stimulated during a rapid stretching movement, which should be avoided as it limits the range of motion.

Warming up

________ Has positive effects on performance like causing Faster muscle contraction, relaxation of both agonist and antagonist muscles, Improvements in the rate of force development and reaction time, Improvements in muscle strength and power, Lowered viscous resistance in muscles, Increased blood flow to active muscles

increased

A warmup. provides an ________ psychological preparedness for performance

aerobic

The warm-up needs to be specific to the activity and consist of a period of _______ exercise , followed by stretching, and ending with a period of upcoming activity (sport specific

 5-10 min ; 10-20 minutes

A general warm-up period may consist of a __ to __min jogging or skipping

A specific warm-up period incorporates movements similar to the movements athletes sport .

The whole warm-up typically lasts between __-__ min

development

The warmup is an integral part of the training session. Strength and conditioning professionals should plan warm-ups incorporating short-, medium-, and long-term considerations that will contribute to the overall _______ of the athlete

ROM

Joint structure, age and sex, muscle and Elasticity and plasticity of connective tissues,Stretch tolerance and Neural control can affect flexibility and ______

the less body mass and the pelvic structure for bearing children.

Females have better ROM than men due to what?

central and peripheral

Range of motion is controlled by the______ and________ nervous system, including both afferent and efferent mechanisms (Golgi tendon organs)

True

True or False: 

Exercise through a full ROM and develop both agonist and antagonist muscles to prevent loss of ROM.

False they are NOT transient

True or False: Acute affects of ROM are transient. For longer-lasting effects, a stretching program is required.

5 weeks 

For a flexibility program, Two sessions per week for a minimum of _ weeks to increase ROM of the joint. Stretches should be held 15-30 seconds

after practice/competitionbbecause of increased muscle temperature.

When should an athlete stretch?

5-10 min

Stretching should be performed for _____ minutes

active contraction

Autogenic inhibition and reciprocal inhibition is accomplished via ____________ before a passive stretch of the same muscle.

contracting

Reciprocal inhibition is accomplished by ________ the muscle opposing the muscle that is being passively stretched.(hamstring partner stretch, if u push down the right leg the left leg that is straight is being affected as well)

Golgi tendon organs

Both result from stimulation of ________, which cause reflexive muscle relaxation.

Static

Slow and constant, with the end position held for 15 to 30 seconds

Ballistic

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

Dynamic Stretching

A type of functionally based stretching exercise that uses sport-specific movements to prepare the body for activity

Static Stretching:

Get into a position that facilitates relaxation. Move to the point in the ROM where you experience a sensation of mild discomfort. If performing partner-assisted PNF stretching, communicate clearly with your partner. Hold stretches for 15 to 30 seconds. Repeat unilateral stretches on both sides

Dynamic Stretching:

Carry out 5 to 10 repetitions for each movement, either in place or over a given distance.Progressively increase the ROM on each repetition.Increase the speed of motion on subsequent sets where appropriate.Actively control muscular actions as you move through the ROM.

Proprioceptive Neuromuscular Facilitation (PNF)

Hold-relax, Passive prestretch (10 seconds), Isometric hold (6 seconds), Passive stretch (30 seconds)–Contract-relax, Passive prestretch (10 seconds), Concentric muscle action through full ROM, Passive stretch (30 seconds

hold-relax with agonist contraction

The ______ with _______ contraction is the most effective PNF technique

Testing

helps asses athletic talent and ability. It helps show areas of improvement.

Allows coaches to set specific goals for individual athletes that help to accomplish group or team objectives.

Provides a way to determine if a candidate has the needed basic physical abilities that, in combination with technique training and practice, can produce a competitive player.

Test

A procedure for assessing ability in particular endeavor

Field Test

A test used to assess ability that is performed away from the laboratory and does not require extensive training or expensive equipment

Measurement

The process of collecting data

Evaluation

Analyzing test results for purpose of making decisions

Mid-Test

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

Formative evaluation

Periodic reevaluation based on midtests administered during the training, usually at regular intervals

Posttest

A test administered after the training period to determine the success of the training program in achieving the training objectives

Validity

The measure of test or test items measure what it is supposed to. One of the most important characteristics of testing

Construct Validity

The ability of a test to represent the underlying construct (the theory developed to organize and explain some aspects of existing knowledge and observations).

Face Validity

The appearance to the athlete and other casual observers that the test measures what it is purported to measure. (what it looks like)

Content validity

The assessment by experts that the test covers all relevant subtopics or component abilities in appropriate proportions. (testing exactly what its supposed to and the numbers align)

Criterion-referenced validity

The extent to which test scores are associated with some other measure of the same ability (comparing people of the same position scores)

Concurrent validity

The extent to which test scores are associated with those of other accepted tests measuring the same ability.

Discriminant validity

The ability of a test to distinguish between two different constructs.

Reliability

Measure of degree of consistency

Variables that can affect reliability

Intrasubject (within subjects) variability, Lack of interrater (between raters) reliability or agreement, Intrarater (within raters) variability, Failure of the test itself to provide consistent results

true

For a test to be valid, it must emulate the energy requirements and important movements of the sport for which ability is being tested.

Experience and level of training status, age, sex, and health status of the athlete

Factors like ______ can all affect the testing results

high temp, high humidity and altitude

Environmental factors like_____ can affect aerobic endurance tests and lower the validity. The best option to is complete the tests in a controlled environment that can be repeated for other tests.

proper hydration, nutrition, and training enough to establish a baseline of fitness in the activity being tested.

Before testing weeks before the athletes should be undergoing what

Cramps, dizziness, nausea, difficulty with motor skills, incoherent, garbled speech, Red/discolored skin, and lack of sweat

Signs of heatstroke or heat exhaustion:

true

 True or False: When testing make sure that you keep your variables the same, that the test formats are the same, the tester is the same person, the same time between attempts (3-5 minutes)

2.5

When increasing weights in test you must increase by ____ lbs.

1-2

How many max test can be performed a day?

1 Rep max

To test Maximum muscular strength (low-speed strength) you would Generally tested via _______

Maximum muscular strength (low-speed strength)

_______ is Related to the force a muscle or muscle group can exert in one maximal effort

Broad jump, vertical jump, Time stair sprint

To test Anaerobic or maximum muscular power (high-speed strength) testing May include what?

Anaerobic or maximum muscular power (high-speed strength)

Related to the ability of muscle tissue to exert high force while contracting at a high speed (also called maximal anaerobic muscular power or anaerobic power)

Anaerobic capacity

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

• Local muscular endurance

• Ability of certain muscles or muscle groups to perform repeated contractions against a submaximal resistance

Aerobic capacity

Maximum rate at which an athlete can produce energy through oxidation of energy resources (carbohydrates, fats, and proteins)

Usually expressed as a volume of oxygen
consumed per kilogram of body weight per minute (i.e., ml·kg^–1·min^–1);

Vo2 max test

How do we test for Aerobic capacity?

Agility

The ability to change direction or speed of the entire body in sport specific

Agility

______ testing is generally confined to physical capacity testing such as change-of-direction speed or cognitive components such as anticipation.

Speed

Movement of distance per time unit

Flexibility

Range of motion around a joint

Balance

Ability to maintain static and dynamic equilibrium

Stability

Ability to return to a desired position

Body composition

Relative proportions by weight of fat and lean tissue

Anthropometry

The science of measurement applied to the human body

Generally includes girth measurements : height and weight

80lbs for men and 35lbs for women

In the YMCA Bench Press Test: Resistance is set at lbs for males and __ lbs for females.

60BPM

In a YMCA Bench Press Test Set metronome cadence to __bpm should give you 30 reps in a minute at worst.

This test is performed until the athlete can no longer perform repetitions with the metronome

1.5-Mile Run

This is a LSD run. Athletes should perform this test as quickly as possible at a steady pace that they can barely maintain over the distance.Each runner’s time should be recorded in minutes and seconds.

12-Minute Run:

This test should be performed on a 400 m track or flat course with markers every 100 m. Athletes travel as far as possible in __ minutes. The distance covered by athletes (e.g., 5.25 laps × 400 m = 2,100 m) should be calculated and recorded

Begins at point A

Sprints to point B and touches the base of the cone with the right hand.

Shuffles left and touches the base of cone C with the left hand.

Shuffles right and touches the base of cone D with the right hand.

Shuffles left and touches the base of cone B with the left hand.

Runs backward past point A.

Explain how a T-Test is oerformed

Have the athlete warm up and dynamically stretch for several minutes.

Allow at least two practice runs at submaximal speed.

The athlete assumes a starting position using a three- or four-point stance.

On an auditory signal, the athlete sprints the specified distance at maximal speed.

The best split times of two trials are recorded to the nearest 0.1 second.

Allow at least 2 minutes of active recovery or rest between trials.

Explain a Straight-Line Sprint Test:

Chest, Abdomen, and Thigh

Skinfold Measurement site for men are

Tricep, Superillium(above the hip) , and Thigh

Skinfold Measurement site for women are

Chest

Upper arm

Forearm

Waist

Hips

Thigh

Calf

What are the sides for Girth Skinfolds

Mean

Average of the scores

Median

middle most score

Mode

one that occurs the most

Supinated grip

Pronated Grip

Alternated grip

Hook grip

The thumb is wrapped around the bar in all grips.

What do pronated, supinated, alternated, and hook grips have in common?

open or false grip

What is called when the thumb does not wrap around the bar?

Common, Narrow, and wide

What are the three different grip widths?

stable position

A ___________ enables proper body alignment and stress on proper bones and muscles

Both free weight and machine exercises require a this

1. Head

2. Shoulders and Upper-Back

3. Hips/Buttocks

4. Left Foot

5.Right Foot

What are the 5 points of contact position provides stability for seated or supine exercises.

slightly wider than;on the floor

Exercises performed while standing typically require feet being _________ the hips with heels and balls of feet ______. Seated or supine exercises performed on a bench usually require a five-point body contact position.

full range of motion

A ___________ maximizes the value of an exercise and improves or maintains flexibility.

Sticking point

The ________ is the most strenuous movement of a repetition, and it typically occurs soon

breathe out; inhale

Instruct athletes to _______ during the concentric and ________ during the eccentric

Bar overhead, Bar on the Back, Bar racked on the front of the shoulder, and bar over face

What are some types of exercises that need to be spotted

power moves

Never spot _______

alternated

When spotting bench press the grip should be _______

the load and experience of the lifter

The number of spotter that a person happens is determined by ____________