Evidence-Based Approach to Strength and Power Training in Tactical Populations

Flashcards related to strength and power training for tactical populations.

__ is the ability of the neuromuscular system to produce force.

The ability of the neuromuscular system to produce force.

Improvements in strength following PT are attributed to __ and muscular factors.

Neural factors and muscular factors.

One-repetition maximum (1RM) performance is operationally defined as __.

The maximal amount of weight that can be lifted through a full ROM using correct technique for an exercise.

Power equals __.

The product of force and velocity.

Power is __.

The ability to rapidly express strength.

Correlational research indicates that inherent strength and power capabilities of untrained men and women significantly predict __.

Load carriage performance and repetitive box lifting (RBL) performance.

Training interventions that combine strength and power training with aerobic endurance training induce greater improvements in tactical performance than __.

Aerobic endurance only training interventions.

Supplementing resistance training with plyometric exercises induces significant improvements in __.

Countermovement jump (CMJ) height, power output, and max rate of force development (RFD).

Six months of ballistic plyometric exercises combined with partner-resisted exercises improved __.

Improved squat jump power, bench throw power, squat endurance, 1RM box lifting, and 2-mile (3 km) loaded run time.

__ are tactical occupations that require a high level of physical fitness.

Firefighting, law enforcement, and military.

The TSAC Facilitator can analyze occupational demands by evaluating the physical demands of the occupation, which includes __.

A movement analysis, physiological analysis, and injury analysis.

__ are undoubtedly requisites for all tactical occupations.

Strength, power, and general physical preparedness (GPP).

The NSCA guidelines recommend __ for strength.

2-6 sets

Research indicates that inter-set rest intervals should be between __ for strength and power training

2 and 5 minutes

Two periodization training models are applied to program design: __.

Undulating and traditional.

Improvements in __ are responsible for the improvements in muscular strength during the first one to three months of exercise training.

Coordination mediated by neural factors.

__ improve strength, power, and physical performance during the initial stage of training (i.e., initial two to three months).

Calisthenics.

__ are light, portable, and easily modifiable for a variety of physical abilities and exercises, making them an effective alternative to free weights.

Elastic bands.

Calisthenics-based exercise training or relatively moderate-load resistance exercise training, loads that allow __, should be conducted for the first two to three months of training.

8-12 repetitions per set with moderate effort, one to three sets per exercise, and 2 minutes of rest between sets