prin of strength and conditioning test 1

Fiber Types

The three categories of muscle fiber (Type I, Type IIa, Type IIx/IIb), each with different speed, fatigue resistance, and force output.

Type I Fiber (Slow Oxidative)

High fatigue resistance, low rate of force production; used for endurance activities.

Type IIa Fiber (Fast Oxidative)

More fatigue resistant than IIx; produces force at a high rate; supports strength & endurance.

Type IIx/IIb Fiber (Fast Glycolytic)

Low fatigue resistance, very high rate of force production; used for explosive/power activities.

Rep Schemes

Guidelines matching rep ranges and %1RM to a specific training goal (strength, hypertrophy, power, endurance).

Strength Rep Scheme

1-6 reps at 85-100% 1RM; goal is to increase maximal force.

Hypertrophy Rep Scheme

6-12 reps at 65-85% 1RM; goal is to increase muscle size.

Power Rep Scheme

1-5 reps at 75-90% 1RM; goal is to increase speed and rate of force development.

Endurance Rep Scheme

12-20+ reps at less than 65% 1RM; goal is to increase muscular stamina.

Specificity

The principle that athletes must train in a specific manner to produce a specific adaptation or result; training should match what the athlete needs to do in their sport.

S.A.I.D Principle

Specific Adaptation to Imposed Demands; the body adapts specifically to the type of demand placed on it.

Overload

Giving an athlete a workout or program of greater intensity than they are accustomed to, pushing them past their comfort zone to force adaptation.

Progression

The principle that intensity of a program must become progressively greater over time for performance gains to continue.

Volume

The total amount of weight lifted, calculated as sets x reps x load (e.g., 3 sets x 10 reps x 100 lbs = 3,000 lbs of volume).

Intensity

How hard an athlete is working, typically measured as a percentage of 1RM or by RPE (Rate of Perceived Exertion).

Frequency

The number of training sessions performed in a day or week.

Rate of Force Development (RFD)

A measure of how quickly an athlete can produce force; calculated as change in force divided by change in time.

Energy Systems

The three metabolic pathways (ATP-PC, Glycolytic, Oxidative) the body uses to produce energy for muscular work, depending on intensity and duration.

ATP-PC System (Phosphagen System)

Anaerobic energy system using stored ATP and creatine phosphate; fuels high-intensity efforts of 10-30 seconds; fastest but shortest-lasting; requires no oxygen.

Glycolytic System (Anaerobic)

Energy system using glucose (carbs) to make energy quickly without oxygen; fuels medium-high intensity efforts lasting 10 seconds to 2 minutes; leads to lactate buildup.

Oxidative System (Aerobic)

Energy system using carbs, fats, and sometimes protein with oxygen; slowest to activate but produces the most energy; fuels low-intensity efforts lasting 2+ minutes.

Planes of Motion

The three imaginary planes (Sagittal, Frontal, Transverse) used to describe how the body moves through space.

Sagittal Plane

Divides the body into left and right halves; movements include flexion and extension (e.g., squats, curls, running).

Frontal Plane

Divides the body into front and back halves; movements include abduction and adduction (e.g., lateral lunges, lateral raises, jumping jacks).

Transverse Plane

Divides the body into top and bottom halves; movements include rotation and twisting (e.g., woodchops, Russian twists, baseball swing).

Needs Analysis

The first step in designing any training program; a systematic process to evaluate the specific demands of a sport/activity and the individual needs of the athlete or team.

Sport or Task Analysis

Part of a needs analysis that identifies the physiological and biomechanical demands of a sport (movement patterns, energy systems used, common injuries, required physical qualities, key positions).

Athlete Assessment

Part of a needs analysis that evaluates what an individual athlete or team can currently do, including training history, injury history, performance testing, mobility screening, and mental readiness.

Screening

A process that detects potential problems or risk factors, such as movement quality or posture issues.

Evaluation

A process that measures performance capacity, such as strength, power, or speed.

Functional Movement Screen (FMS)

A screening tool created by Gray Cook consisting of 7 movements scored on a 0-3 scale to assess movement quality.

Overhead Squat Assessment

A screening test that looks for mobility and stability limitations in the shoulders, hips, knees, and ankles.

KLATT Test

A screening test that evaluates landing and movement mechanics (e.g., knee valgus, foot pronation, hip drop) to identify muscular weaknesses or compensations.

Landing Error Scoring System (LESS)

A screening tool used to evaluate jump and landing mechanics, commonly used to assess ACL injury risk.

Integrated Warm-up Assessment

A screening method where a coach observes and evaluates athletes' movement quality, mobility, and stability in real time during their warm-up.

General Adaptation Syndrome (GAS)

A model describing the body's three-stage response to stress: Shock/Alarm Phase, Resistance/Adaptation Phase, and Exhaustion Phase.

Shock / Alarm Phase (GAS)

The first stage of GAS; the body experiences new stress, leading to decreased performance, increased fatigue, and soreness.

Resistance / Adaptation Phase (GAS)

The second stage of GAS; the body adapts to the imposed stress, resulting in improved performance (supercompensation).

Exhaustion Phase (GAS)

The third stage of GAS; occurs when stress is too great or prolonged and the body no longer adapts, leading to fatigue, decreased performance, overtraining, and burnout.

Supercompensation

The stage of adaptation following recovery from training stress where performance capacity rises above its original baseline.

Periodization

The pre-planned, systematic variation of training specificity, intensity, and volume, organized into periods or cycles within an overall program, designed to peak performance at key times.

Macrocycle

The longest period of a training plan (typically several months to a year or more), representing the overall training year or season.

Mesocycle

An intermediate period of training within a macrocycle, typically lasting weeks to months, usually focused on a specific training goal or phase.

Microcycle

The shortest period of training within a mesocycle, typically lasting days to about a week; often represents a single training week.

Matveyev Periodization Model

Known as the "Father of Periodization" model; divides the training year into Preparation, First Transition, Competition, and Second Transition phases (Off-Season, Pre-Season, In-Season, Post-Season).

Preparation Phase (Matveyev)

Corresponds to the off-season; focuses on general fitness and hypertrophy with high volume and low intensity.

First Transition Phase (Matveyev)

Corresponds to the pre-season; focuses on strength development with moderate volume and moderate-to-high intensity.

Competition Phase (Matveyev)

Corresponds to the in-season; focuses on power development with low volume and high intensity.

Second Transition Phase (Matveyev)

Corresponds to the post-season; focuses on recovery and maintenance with very low volume and low intensity.

Off-Season Training

Focuses on general preparation and hypertrophy; characterized by high volume and low-to-moderate intensity.

Pre-Season Training

Focuses on specific preparation, strength, and power; characterized by moderate-to-high volume early on, shifting to very high intensity and low volume closer to competition.

In-Season Training

Focuses on peaking and maintenance of strength/power; characterized by low-to-moderate volume and moderate-to-high intensity.

Post-Season Training

Focuses on active rest and recovery; characterized by very low volume and very low intensity.

Linear Periodization

A periodization type where training starts with high volume/low intensity and gradually shifts to lower volume/higher intensity over time (e.g., reps go from 12 down to 3 as weight increases).

Undulating Periodization

A periodization type where volume and intensity change more frequently, such as daily or weekly, rather than following a straight-line progression (e.g., heavy Monday, moderate Wednesday, light/power Friday).

Block Periodization

A periodization type where training is divided into focused "blocks," each targeting a specific quality (e.g., hypertrophy, strength, power) before moving to the next block.

Conjugate Periodization

A periodization type where multiple physical qualities (strength, power, speed, endurance) are trained simultaneously within the same training cycle/week (e.g., max strength day, speed-strength day, accessory day).

Concurrent Periodization

A periodization type where strength and endurance are trained at the same time rather than separated into different phases, often within the same workout (e.g., heavy lifting combined with conditioning drills).

Concurrent vs. Conjugate (memory trick)

Concurrent = training multiple qualities within the SAME workout; Conjugate = training multiple qualities within the SAME week (different days).

Female Athlete Considerations

Menstrual cycle may affect performance/recovery; higher risk of ACL injury (emphasize neuromuscular training and landing mechanics); no major difference in adaptation to resistance training compared to males.

Female Athlete Training Focus

Strength, power, injury prevention, and confidence in the weight room.

Youth Athlete Considerations

Growth plates are still developing, so technique should be prioritized over weight/load; avoid maxing out; benefits include improved coordination, motor control, and health.

Youth Athlete Training Focus

Skill development, movement literacy, and progressive overload.

LTAD

Long Term Athletic Development; a youth training philosophy emphasizing a gradual, "low and slow" progression of physical development over time.

Elderly Athlete Considerations

Muscle mass and bone density decline with age (resistance training helps slow this); balance, mobility, and joint health are key concerns; intensity and recovery must be closely monitored.

Elderly Athlete Training Focus

Strength, posture, functional movement, and fall prevention.

Adaptive Athlete

An individual with a permanent physical or neurological impairment (physical, sensory, or cognitive).

Adaptive Athlete Considerations

Programs are individually tailored to needs and abilities, emphasizing independence, safety, and capability over limitations.

Adaptive Athlete Training Focus

Functional strength, mobility, confidence, and inclusion.

Environment

Special population, and Training Considerations

High Heat/Humidity Considerations

Monitor hydration, reduce training intensity, and watch for signs of heat illness.

Cold Environment Considerations

Require longer warm-ups and proper gear to prevent injury.

Altitude Considerations

Reduced oxygen availability requires adjusting training intensity and duration.

Travel Considerations

Jet lag, time zone changes, and unfamiliar facilities can impact athlete performance.

VBT (Velocity Based Training)

Technology that measures bar speed during lifts to optimize load, monitor fatigue, and improve power output (e.g., GymAware, Vmaxpro, Tendo Unit).

Wearables

Devices that track movement, workload, heart rate, sleep, and recovery metrics during training and competition (e.g., WHOOP, Catapult, Apple Watch).

Force Plates

Technology that measures ground reaction forces to evaluate power, jump performance, limb asymmetries, and readiness (e.g., Hawkin Dynamics, VALD ForceDecks).

HR Monitors

Devices that track heart rate zones to guide conditioning and monitor recovery/exertion (e.g., Polar, Garmin, Firstbeat).

BFR (Blood Flow Restriction)

A technique using cuffs to partially restrict blood flow during light-load resistance training to promote strength and hypertrophy gains.

Video Analytics

Technology that uses video footage to analyze movement patterns, technique, and performance (e.g., Dartfish, Hudl Technique).

Motion Capture Systems

Technology that captures detailed body movement data for biomechanics, rehab, and performance analysis (e.g., Vicon, Qualisys, Xsens).

Program Management Systems

Software that allows coaches to plan, track, and analyze workouts while managing teams and athlete performance (e.g., TeamBuildr, BridgeAthletic).

Recovery Tools

Tools/methods that help reduce soreness, enhance blood flow, and support recovery between sessions (e.g., cold tubs, compression gear, massage tools).

Massage Gun

A recovery device that uses rapid percussion to reduce muscle soreness, improve circulation, and increase mobility (e.g., Theragun, Hyperice).

Compression Therapy

A recovery technology using air compression sleeves to improve circulation and reduce muscle soreness in the limbs (e.g., Normatec).

NSCA

National Strength and Conditioning Association; formed in 1978.

CSCCA

Collegiate Strength and Conditioning Coaches Association; formed in 2000.

NHSSCA

National High School Strength Coaches Association; formed in 2016; mission is to "Educate, Equip, Empower."

S&C Historical Roots

Strength training traces back to Ancient Greece, Rome, and Persia (calisthenics, combat prep), through 19th-century strongmen, early Olympic weightlifting (1896, 1920s), and Eastern Bloc training systems (1950s-70s).