strength and conditioning midterm

pre game speeches

explain the test, what it measures, why it’s important, general protocol breakdown

FITT principle

frequency, intensity (speed, pace, weight)

volume

amount of work performed; total time/distance per week, number of reps/sets per week, reps x sets x load (volume-load)

overload

regular application of a specific exercise overload to induce a training response; manipulate frequency, intensity, duration

specificity - SAID principle

SAID - specific adaptation to imposed demands; exercise should be specific to movements or energy systems required by athlete’s sport/position

reversibility

gains are lost if training is reduced or inadequate

compound/multi-joint movement

targets multiple joints/muscle groups; e.g. squat, deadlift, Olympic lifts

isolation/single-joint movement

targets a single muscle or group of muscles; e.g. tricep extension, calf raise, bicep curl

strength

ability to overcome or counteract external resistance by generating force

power

ability of muscle to exert high force while contracting at a high rate of speed; force x velocity, quantified in Watts (W)

hypertrophy

increase in muscle size due to increase in cell size

speed

rate at which someone covers distance (distance per unit time)

agility

ability to change directions quickly

endurance

ability of a muscle/muscle group to continually contract for an extended period

aerobic endurance

ability to sustain a high percentage of VO2 max for an extended period

creatine phosphate (PCr) energy system

ATP for short-term, high-intensity activities; highly active at the start of all exercise regardless of intensity

glycolytic energy system

higher capacity to produce ATP due to larger supply of glucose than CP, slower ATP resynthesis rate

oxidative energy system

primary source of ATP at rest and during low-intensity activites

aerobic capacity

maximal amount of oxygen consumed per minute

anaerobic capacity

maximal amount of high-intensity work that can be performed (in joules or kilojoules)

concentric contraction

contraction in which the muscle shortens (against gravity)

eccentric contraction

contraction in which the muscle lengthens (with gravity)

isometric contraction

contraction in which muscle length does not change

rate of force development (RFD)

time it takes to develop maximal force, typically an index of explosive strength

plyometrics

activities that enable a muscle to reach maximal force in the shortest possible time

stretch-shortening cycle (SSC)

muscle undergoes an initial lengthening (stretch) before shortening, 3 phases; eccentric- stretch of agonist muscle, amortization - pause between phases 1 and 3, concentric - stretch of agonist muscle

tempo

speed at which exercise occurs; eccentric contraction, pause, concentric contraction, pause; e.g. 3-0-1-0 squat

single-set system vs. multiple-set system

performing one set of a given exercise vs. multiple before moving to the next exercise

complex set

combining a strength exercise followed by a power exercise, e.g. squats then depth jumps

compound sets

performing 2-3 exercises for similar muscle groups

circuit training

performing one set of multiple exercises then repeating all

supersets

performing alternating exercises for opposing muscle groups

dynamic effort

training with submaximal loads for 2-5 reps to develop ES and P

pyramid loading

increasing training load progressively and then decreasing

drop sets

performing a set to muscular failure with a given load and continuing immediately with additional sets at a lighter load

heavy negatives

performing eccentric-only work with a load greater than concentric

forced reps

performing additional reps beyond volitional fatigue with the help of a spotter

cluster sets (aka rest-pause sets)

use inter repetition rest intervals of 10-30 seconds

accommodated resistance

incorporating bands and chains to free weight exercises to exert isokinetic resistance throughout full ROM

RPE - rate of perceived exertion

subjective method of quantifying training intensity on a scale; 6-20 scale for endurance activities, 1-10 for other activities (RT)

RIR - reps in reserve

subjective method of quantifying training intensity using the amount of potential remaining reps

general adaptation syndrome (GAS)

physiological response to stress; manipulate to stimulate desired fitness responses

GAS alarm phase

initial phase of training, performance decreases in response to fatigue

GAS resistance phase

adaptation occurs, system returns to baseline or increases above

GAS super compensation phase

new performance capacity due to adaptive response

GAS overtraining phase

stressors are too high, performance plateaus or decreases

periodization

allows for systemic, sequential, and integrative programming of training interventions into mutually dependent periods of time, to induce specific physiological adaptations required for performance outcomes

microcycle

short term phase of periodization, days to weeks

mesocycle

medium term phase of periodization, weeks to months

macrocycle

long-term phase of periodization, months to years

traditional/linear periodization

blocks (mesocycles) of hypertrophy/endurance, then strength, then power

non-linear/concurrent/undulating periodization

combines hypertrophy/endurance, strength, and power training concurrently; adjustments made on a daily (DUP) or weekly (WUP) basis

flexible non-linear periodization

adjustments made based on athlete biometrics

conjugate periodization

not a true form, based on improving a specific lift; dynamic effort - high volume/low intensity, max effort - low volume/high intensity, accessory - high volume/low intensity specific to weak areas

deloading/tapering periodization

training period where load, volume, intensity, etc. are reduced in order to allow proper recovery period

GPP - general physical preparedness

general conditioning phase to improve strength, speed, endurance, flexibility, structure, and skill

SPP - specific physical preparedness

conditioning phase to improve skills specific to athletes needs

needs analysis goals

provides physical requirements for sport, allows for individualized training plan - determine exercises with high “carryover”, appropriate testing means, and injuries to consider

needs analysis components

observe and analyze scientific literature, sport evaluation (movement, physiological, and injury analysis), athlete analysis (needs/goals, injury history, training age)

movement analysis

what specific movements are most commonly used; what limbs and body parts, muscle, and joint are involved

physiological analysis

what is the percentage of each energy system utilized, what performance variables are most important

injury analysis

most common injuries, when/how they occur, which athletes/positions are most at risk or affected

needs/goals analysis

what is the “typical athlete”, choose assessments based on sport evaluation, compare assessment results to normative data, choose goals specific to the athletes

training age/exercise history

previous type of training, exercise technique experience, intensity level, length of previous training program

time motion analysis (TMA)

quantifies movement patterns (speeds, durations, distances, specific tasks) involved in sporting situations; used to specify S&C programs, insight into energy system use, and specific movement patterns used

TMA '“newer ways”

automated video monitoring, inertial movement analysis, GPS

automated video analysis

pros - most sophisticated method (AI integration), less athlete intervention, analytical and statistical game information; cons - costly, stationary, requires advanced knowledge to run and use

inertial movement analysis

pros - better than GPS/video analysis, can provide analytical and statistical information, can operate indoors, easy to set up; cons - costly, required athletes to wear accelerometers

GPS

pros - more accurate and cost-effective than video-based analysis, portable; cons - satellite based, requires athletes to wear sensors, doesn’t account for vertical changes, mostly outside use only

TMA “older ways”

video-based TMA via notational analysis, HR monitoring

video-based TMA

pros - cost effective, accurate with practice; cons - very time consuming, difficult to accurately determine movement category thresholds, high inter- and intra-rater reliability (subjective), underestimates total distance and high-intensity running (compared to GPS and semi-automated)

HR monitoring

pros - portable, provides intensity levels; cons - only analyzes internal work (no velocity, acceleration, directional changes)

training process

exercise stimulus (GAS), activity specific phenotypes for different training targets (still variability among positions in sport)

RT program design variables

needs analysis, exercise selection, training frequency, exercise order, training load and repetitions, volume, rest periods

exercise/assessment selection

exercise type (main/assistance, structural/power), movement analysis of sport/activity, muscle balance, available equipment, training duration, exercise technique/experience (age)

training frequency

NCSA, ACSM, CSEP all similar guidelines per week; either based on experience or sport season

training frequency based on experience level

beginner 2-3, intermediate 3-4, advanced 5-7

training frequency based on sport season

off-season 4-6 (hypertrophy and endurance first goal, then strength and power), pre-season 3-4 (sport specific movement goals), in-season 1-3 (maintenance), post season 0-3 (active rest)

exercise order

1. main/primary movements, power, agility, strength early in training; 2. assistance/accessory movements, multi-joint with large muscle then multi-joint with small muscles, then single-joint with small muscles

ways to organize exercise order

multi-set single exercise (traditional), alternating push/pull or upper/lower (more recovery), supersets agonist/antagonist, compound sets of the same muscle group

training volume for strength

>85% 1RM, <6 reps, 2-3 sets

training volume for power

single effort - 80-90% 1RM, 1-2 reps, 3-5 sets; multiple-effort - 75-85% 1RM, 3-5 reps, 3-5 sets

training volume for hypertrophy

67-85% 1RM, 6-12 reps, 3-6 sets

training volume for muscular endurance

<67% 1RM, >12 reps, 2-3 sets

prescribing training load

RIR, RPE, #RM; 2 by 2 rule to increase weight/reps/sets - 2 rep increase for 2 sessions

tempo/duration of contraction for strength

slow, due to heavy loads

tempo/duration of contraction for power

fast, focus on quick and/or explosive movements

tempo/duration of contraction for hypertrophy

slow, to increase metabolic stress and mechanical tension

rest period for strength

2-5 mins between sets

rest period for power

2-5 mins between sets

rest period for hypertrophy

30s-1.5 mins between sets

rest period for muscular endurance

<30s between sets

value of assessments

baseline information for strength coaches and athletes to develop a training model

assessment general considerations

KPIs (key performance indicators), meaning of numbers, measure without “over taxing” the athlete (post season into pre season best time for extended testing)

things to avoid in assessments

the “eye test” (assumptions based on appearance), collecting data just for the sake of it (only what’s important, part of KPIs), collecting so much data you don’t know what to do/use

main uses of assessment data

normative data comparison, education/objective feedback, training program design and revision, injury prevention, relationships with performance (use caution)

using assessment data for injury prevention

look for mechanical issues (compensations, technique), and bi-lateral discrepencies

using assessment data to assess relationships with performance

fitness attributes vs. sport skills should be treated as mutually exclusive (especially in high skill sports), talent evaluation and skills transfer - data may not correspond to skills

specific considerations when implementing assessments

resources and potential barriers, depth and breadth of available assessments, sustainability; when choosing, consider needs of athletes and coaches, relevance of assessments, ease of implementations, and avoiding redundancy

constraints of implementing assessments

budget, knowledge/experience of S&C coaches, time