Strength and Conditioning Exam 2

Warm Up

prepares an athlete mentally and physically for upcoming training or competition

can improve performance while potentially lessening the risk of injury

Flexibility Training

aims to increase the range of motion around joint, normally through the use of different forms of stretching

Warm up components

1. A period of aerobic exercise

2. followed by stretching

3. Ending with a period of movements similar to the upcoming activity

RAMP protocol

raise, activate, mobilize, potentiate

Raise

Elevate body temp, HR, respiration rate, blood flow, and joint fluid viscosity

Activate and Mobilize

actively move through a range of motion

potentiate

Perform sport-specific activities that progress in intensity until the athlete is performing at the intensity required for the subsequent competition or training session.

Passive movements

movements done with the assistance/help from another

active movements

Generated by stimulated or "active" muscle

FITT

Frequency, Intensity, Time, Type

Autogenic Inhibition

accomplished via active contraction before a passive stretch of the same muscle

reciprocal inhibition

accomplished by contracting the muscle opposing the muscle that is being passively stretched

Static Stretch

Slow and constant, with the end position held for 15-30 seconds

Ballistic Stretch

Typically involves active muscular effort and used a bouncing type movement in which the end position is not held

Chronological Age

Age as measured in years from date of birth

Biological age

development measured in terms of skelatal age, physical maturity, or sexual maturation

skeletal age

gold standard for getting biological age/maturity

Somatic age

reflects the degree of growth in overall stature or smaller, subdimensions of the body (limb length)

training age

refers to the number of years a client has been training

When is peak muscle mass for boys

18-25 years old

what is peak muscle mass for girls

16-20 years old

What are the strength gains for untrained children doing a RT program

30-40%

Men vs Women strength and power output

Women generally have 2/3 the strength of men

Female athlete triad

disordered eating, amenorrhea, osteoporosis

Q angle

The angle between the line of quadriceps force and the patellar tendon.

Osteoporosis

a bone mineral density below -2.5 SD of the young adult mean

Osteopenia

a bone mineral density between -1 and -2.5 standard deviations of the young adult mean

How is maximum muscular strength tested

Via 1 rep max in a certain lift

power output

force and velocity

Anaerobic capacity

Maximal rate of energy production by the combined phosphagen and anaerobic glycolytic energy systems for moderate-duration activities

30-90 seconds

Local Muscular Endurance

Ability of certain muscles or muscle groups to perform repeated contractions against a submaximal resistance

Aerobic Capacity

Maximum rate which an athlete can produce energy through oxidation of energy resources

Agility

ability to change direction or speed of the whole body in response to a sport specific stimulus

What are the 2 components of agility

1. Speed in direction change

2. Cognitive factors

Speed

movement distance per unit of time, or time taken to cover a fixed distance

Flexibility

Range of motion about a body joint

Balance

ability to maintain static and dynamic equilibirum

Stability

ability to return to a desired position following a disturbance to the system

Body Composition

ratio of body fat to lean body tissue

Anthropometry

the scientific study of the measurements and proportions of the human body.

Inferential statistics

numerical data that allow one to generalize- to infer from sample data the probability of something being true of a population

Magnitude statistics

allows for interpretation of the clinical significance of fitness testing

Effect size

a statistic used for calculating group performance following a training program or comparing between groups of athletes

Dynamic Stretch

A type of functionally based stretching exercise that uses sport specific movements to prepare the body for activity

Proprioceptive Neuromuscular Facilitation

Hold and Relax, Contract and Relax,

Common PNF stretches

Claves and ankles

Chest

Groin

Hamstrings and Hip Extensors

Quadriceps and Hip Flexors

Shoulders

Fascial Adhesions

Foam rolling and soft tissue work and be used to break up adhesions and restore movement