12 [Principles of Testing], 13 [Test Selection and Interpretation], 14 [Warm-up and Flexibility], 15 [Free-weight and Machine technique]

This set is the cram set because I did all of this the day before exam so its less in-depth but still gets big vocab stuff.

Construct Validity and categories

The ability of a test to represent the underlying construct.

• Face Validity

• Content Validity

• Criterion-referenced Validity

Face Validity

The casual observation that the test appears to measure what it should.

Content Validity

The actual validity of a test, or series of tests, as determined by experts.

The test/test battery should assess all relevant subtopics or component abilities in appropriate proportions.

Criterion-referenced Validity and categories

The extent to which test scores are associated with some other measure of the same ability.

• Concurrent validity

• Convergent validity

• Predictive validity

• Discriminant validity

Concurrent Validity

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

Convergent Validity

The correlation of a test with another gold-standard test. A better version of concurrent validity.

Predictive Validity

The extent to which test results actually correlate to future behavior or performance.

Discriminant Validity

The ability of a test to distinguish between two different constructs, evidenced by a low inter-test correlation.

Inra-Test Recovery and Inter-Test Battery Recovery

Intra-Test Recovery:

• Submaximal: 2 minutes

• Maximal: 3 minutes

Inter-Test Battery Recovery:

• 5 minutes

Sequence of Tests (7)

1. Non-fatiguing test (Anthropometry or Vertical Jump)

2. Agility

3. Maximal Power/Strength

4. Sprints

5. Local Muscular Endurance

6. Fatiguing Anaerobic Capacity

7. Aerobic Capacity

Maximal Anaerobic Power vs Anaerobic Capacity

MAP: <5 second explosive movement, such as a 1RM power clean or vertical jump.

Anaerobic Capacity: 30 - 90 second test taxing the phosphagen AND fast glycolysis system.

Agility definition

A rapid, whole-body change of direction or speed in response to a sport-specific stimulus.

Speed vs. Acceleration tests

Acceleration: ~10 yards

Speed: 40 - 100 yards (any higher is anaerobic capacity)

Balance vs Stability

Balance: Ability to maintain static or dynamic equilibrium

Stability: Ability to return to equilibrium after being displaced

Temperature effects of a warm-up

• Increase in muscle and core temperature

• Enhanced neural function

• Decreased transient connective tissue bonds

Non-temperature effects of a warm-up

• Increased blood flow

• Elevation of baseline oxygen consumption

• Postactivation potentiation

Components of a Warm-up

1. General warm-up: ~5 minutes of slow aerobic activity

2. Sport-specific stretches: usually dynamic, but in case of sports requiring high flexibility may be static

3. Specific warm-up: Incorporates movements similar to the movements required by the sport.

Warm-up timing

10-20 minutes in length

Should finish no more than 15 minutes before performance starts

RAMP Warm-up protocol

Maximizes performance over the short-, medium-, and long-term. Using a RAMP protocol combines the effectiveness of a standard warm-up with specific movement and skill practice, becoming much more efficacious and efficient.

Raise: Aerobic warm-up tailored to the sport

Activate and Mobilize: Performance of key movement patterns (e.g. squat and lunge patterns), but not specific skills.

Potentiate: Sport-specific skill warm-up that progresses in intensity until the near-maximum. Most important for power sports.

Autogenic vs Reciprocal Inhibition

Autogenic: Contraction of one muscle prior to stretching that same muscle

Reciprocal: Contraction of one muscle while its antagonist is being stretched

Hold-relax Protocol

1. Partner: 10-second passive pre-stretch, then back to neutral

2. Partner: Pushes athlete into stretch; Athlete: resists isometrically

3. Athlete: Relaxation; Partner: 30-second passive stretch

Contract-relax Protocol

1. Partner: 10-second passive pre-stretch, then back to neutral

2. Partner: Pushes athlete into stretch; Athlete: resists concentrically (i.e. partner allows you to “win”)

3. Athlete: Relaxation; Partner: 30-second passive stretch

Hold-relax with Agonist contraction Protocol

1. Partner: 10-second passive pre-stretch, then back to neutral

2. Partner: Pushes athlete into stretch; Athlete: resists isometrically

3. Athlete: Contraction of agonist muscle; Partner: 30-second passive stretch

Clean vs Snatch Grip

Both pronated closed grips.

Clean: Slightly wide than shoulder width, on the outside of the knees

Snatch: Wide grip determined by measurement

5 Points of Contact on the Bench

• Head

• Upper Back

• Butt

• Left Foot

• Right Foot

Sticking Point and Breathing Considerations

Sticking Point: Hardest point of an exercise, usually after the transition from eccentric to concentric

Breathing: Exhale through the sticking point, inhale during the less stressful part

Valsava Maneuver

Increasing intra-abdominal pressure by breathing in through the stomach and contracting abdominal muscles at the same time. Should not be longer than 1 - 2 seconds, and only used for structural exercises.

Over-the-face Barbell Spotting

Linear Path (e.g. Bench Press): Alternated hook grip narrower than the athlete’s grip

Curved Path (e.g. Barbell Pullover): Supinated grip to prevent rolling out of your hands