KAAP 447 Strength & Conditioning Exam 1

Specificity

Method where an athlete is trained in a specific manner to produce a specific adaptation or training outcome

Specificity components

muscles involved, movement patterns, nature of muscle action

SAID principle

Specific adaptation to imposed demands

Concept of SAID

Type of demand dictates type of adaptation

Overload

Assigning to a workout or training regimen of greater intensity than the athletes is accustomed to

When gradual progression of increasing loads is properly applied....

overtraining is avoided and desired training adaptations will occur.

Program Design Variables

Needs Analysis, exercise selection, training frequency, exercise order, training load & repetitions, volume, rest periods

Needs Analysis

Evaluation of the requirements and characteristics of the sport, alongside assessment of the athlete.

Components within Needs Analysis

Physiological/biomechanical profile, common injury sites, position-specific attribute, training status, physical testing & evaluation, primary goal of training.

Beginner (untrained)

2-3 sessions per week

Intermediate (resistance trained)

3-4 sessions per week

Advanced (well resistance trained)

4-7 sessions per week

Offseason frequency

4-6 sessions/week

Preseason frequency

3-4 sessions/week

In-season frequency

1-3 sessions/week

Post season frequency

0-3 sessions/week

Circuit training

circuit of exercises, one exercise to another with 20-30 seconds of rest in between

supersets

two sequentially performed exercises that stress two opposing muscle areas

example of a superset

bicep curl + tricep extension

Compound set

sequentially performing two different exercies for the same muscle group

example of compound set

chest press + push up

Strength training goal

85% or more 1RM/load

6 or less reps

2-6 sets

2-5 min rest

Power single effort training goal

80-90% 1RM/load

1-2 reps

3-5 sets

2-5 min rest

Power multiple effort training goal

75-85% 1 RM/load

3-5 reps

3-5 sets

2-5 min rest

Hypertrophy training goal

67-85% 1RM load

6-12 reps

3-6 sets

30s-1.5 min rest

Muscular endurance training goal

67% or less 1RM load

12 or more reps

2-3 sets

30s or less rest

Volume

total amount of weight lifted in a training session

5- point body contact

Head is placed firmly on the bench or back pad

Shoulders and upper back are placed firmly and evenly on the bench or back pad

Buttocks are placed evenly on the bench or seat

Right foot is flat on the floor

Left foot is flat on the floor

Standing upright position

feet slightly wider than hip-width, heels and balls of feet in contact with floor

Periodization

A theoretical and practical construct that allows for the systematic, sequential and integrative programming of training interventions into mutually dependent periods of time in order to induce specific physiological adapation that underpin performance outcomes

GAS

general adaptation syndrome

three stage response to stress

alarm, resistance, exhaustion

Alarm phase

stimulus is first recognized and performance decreases due to fatigue

Resistance phase

adaptation occurs, system returns to baseline or in most instances elevated above baseline

supercompensation phase

new level of capacity that occurs to response to adaptation in resistance

Overtraining phase

if stressors are too high, performance can be further suppressed and overtraining syndrome can occur

multiyear plan

2-4 years, A four year training plan is quadrennial plan

Annual training plan

1 year, can contain single or multiple macrocycles, is subdivided into various periods of training, including preparatory, competitive, transition, etc.

Macrocycle

several months to a year, some refer to as an annual plan, is divided into preparatory , competitive, and transition periods.

Mesocycle

2-6 weeks, medium-sized training cycle, block of training- most common durations is 4 weeks and consists of microcycles linked together

Training day

1 day that can include multiple training sessions is designed in the context of the particular microcycles its in

Training session

several hours, consists of several hours of training, if workout includes more than 30 mins of rest it would be considered multiple sessions.

Periodization periods

Preparatory period, first transition, competitive period, second transition period

Preparatory period

Off-season,

hypertrophy/strength endurance

Basic strength

Hypertrophy/strength endurance phase

low to moderate intensity

50-75% of 1 RM

High volume

8-20 reps

3-6 sets

Basic Strength

High intensity

80-95% of 1 RM

Moderate to high volume

2-6 reps

2-6 sets

First Transition period

preseason, strength/power phase

Strength/power phase

low to very high intensity

87-95%

30-85% of 1RM

Low volume

2-5 reps

2-5 sets

Competition period

In-season, Peaking or maintenance phases

Peaking phase

very high to very low intensity

50% to 93% or more of 1Rm

very low volume

1-3 reps

1-3 sets

Maintenance phase

moderate to high intensity

85-93% of 1 RM

low to moderate volume

3-6 repetitions

2-5 sets

Second transition period

post season, active rest, recreational activities may not involve resistance training

Triphasic

accumulation, transmutation,realization

Accumulation

Aerobic Endurance, Maximal Strength

30 +/- 5 days

Transmutation

Anaerobic Glycolytic Endurance- 18+/-4 days

Strength Endurance- 15+/- 5 days

Realization

Maximal Speed- 5 +/- 3 days

Athleticism

Incorporates many physical abilities some of which are more amenable to training than others, such abilities may be called components of athletic performance

Agility

considered ability to start, stop and change direction of whole body rapidly

Two factors of agility

speed in changing directions

cognitive factors (like anticipation)

Revised Agility

considered ability to start, stop and change direction of whole body rapidly in response to a sports specific stimulus

Speed

movement distance per unit time and is typically quantified as the time taken to cover a fixed distance.

10 yds- acceleration

40 yds- max speed

Body composition

refers to the relative proportions by weight of fat and lean tissue

Order of testing

1) Nonfatiguing (vertcali jump, sit and reach)

2) Agility (T-Test)

3) Maximum power and strength (1rm bench/power clean)

4) Sprint (40 yard dash)

5) Local Muscular Endurance (pushup, pullup, etc)

6. Fatiguing anaerobic capacity (300 yd shuttle)

7. Aerobic Capacity (1.5 mile run, yo-yo)

Negative skew plot

Positive skew

Descriptive statistics

provides a summary of data, is a starting point for analyzing monitoring data

inferential statistics

allows one to use a random sample taken for a population to make inferences about that population

Nominal

used to group athletes into categories

Interval

Equal interval or units, no absolute zero; negatives are possible

ratio

possesses an absolute zero, is based on order and has equal distance between points

Ordinal

referred to as rank order scale, rank scores rather than providing any indication of the magnitude of difference

mean

average of the scores

median

middle score when a set of scores is arrange in increasing order of magnitude

Mode

Score that occurs with the greatest frequence

effect size

most useful statistics for practitioners, good for reporting changes in monitoring variables and highlights the practical significance of any changes (more similar to a field than lab)

Line graphs

bar graph

Histogram

scatter plot

Field test

a test performed outside of a laboratory environment in the athletes natural training or competition setting

Max power/strength test

1 RM squat

Anaerobic/max muscular power test

Vertical jump

Fatiguing anaerobic capacity test

Windgate, 300 yd shuttle

Aerobic capacity test

yo-yo intermittent, 1.5 mile run

Agility test

Pro agility, 505 agility

In a 300 yard shuttle how many times down and back for what distance?

down and back 6 times (12 total single), 300 total yards with 50 yards in one down and back.

microcyle

several days to 2 weeks, small sized training cycle, most common is 1 week, composed of multiple workouts

Aerobic Endurance & Maximal Strength duration

30 +/- 5 days

Anaerobic Glycolytic Endurance duration

18 +/- 4 days

Strength Endurance duration

15 +/- 5 days

Maximal speed duration

5 +/- 3 days