CSCS Practical Applied

What are policies, procedures, and mission statements

- facility's rules and regulations

- how policies are met

- foundation to admin, provide focus, direction, and sense of purpose

What should be the overall goal of an S&C Program

Focus on injury prevention and increased athletic performance

Who has full use of the facility

S&C Director and Assistant, facility operator has normal hours.

Who is allowed to tour facilities

Guests of AD and sport coach, Recruits and special guests.

Large group and general public not allowed

Who is eligible to use S&C facility

Athletes in sponsored sport, new incomers or transfers registered, student in phys ed class, All coaches, admin, sports med. Alumni and individuals approved by AD and S&C director

What are the preparticipation requirements

Screening and clearance is required first

What happens when an athlete breaks the facility rules and repeated offenses

- 1st - verbal warning, remind what happens with 2nd offense

- 2nd - dismissal from facility for one day, documentation, correspondence with athlete's coach, remind 3rd offense

- 3rd - dismissal from facility for one week

- 4th - dismissal from facility for remainder of year

- 5th - permanent dismissal

Who do you notify when there is an accident or injury

The S&C director, sports med dept, and campus security (if applicable)

What is product liability

legal responsibilities of those who manufacture or sell products if a person sustains injury or damage as a result of using a product

What are the 4 phases of a new facility design

1. Predesign

2. Design

3. Construction phase

4. Preoperative phase

Length of Predesign phase and what needs to happen.

- 25% total time (6 months)

- Design of facility, 1. Needs Analysis, 2. Feasibility study (SWOT), 3. Master plan

Length of Design phase and what needs to happen

- 10% total time (3 months)

- Finalize blueprints

Length of Construction phase and what needs to happen

- 50% total time (12 months)

- deadline set and adhered to

- be present on site to make sure things are being adhered to

Length of preoperation phase and what needs to be done

(Start-UP) - 15% total time (3-4 months)

- staff should have education, employment experience and certification

What is the recommended ceiling height for a facility

12-14 ft clearance

What is the best type of flooring for a facility

carpet and resilient, rubberized surface, Wood with rubber on sides for olympic platforms

What is minimum height for windows and mirrors in a facility

20 inches above the floor

What is the ideal temperature range,humidity, and air circulation in a facility

72-78 degrees

60% or less

8-12 air exchanges per hour

Where should tall equipment and dumbbell racks be placed in a facility

Along the wall to help with visibility

What is the minimum distance between bars, equipment and weight trees in a facility

36 inches

How much square feet is needed for aerobic equipment

24 sq/ft bikes and stair machines

6 sq/ft skiing machines

40 sq/ft rowers

45 sq/ft treadmills

What is needed on nonfunctional or broken equipment

"Out of Order" Signs

What are the proper staff:athlete ratios

Middle school - 1:10

Secondary School - 1:15

Older than Secondary - 1:20

Should never exceed 1:50

What is negligence and the 4 parts

Failure to act as a reasonable person

Needs: Duty, Breach of Duty, Proximate Cause, and Damages

What is scope of practice

proper legal parameters and professional duties

What is needed in an Emergency Care Plan

EMS procedures, Names and #'s of contacts, address to facility, locations of telephones, exits and supplies, sports med staff

What is #1 priority of S&C facility

SAFETY

What is the point of testing athletes

To assess athletic talent and identify the physical abilities and areas in need of improvement

- helps set goals, and evaluate progress

What is Validity in terms of testing

The test measures what it is supposed to measure, most IMPORTANT characteristic of testing

What is construct validity

the degree to which a test measures what it claims to be measuring

- actually measuring what it says

What is face validity?

Test appears to be measuring what it is supposed to measure

What is content validity?

Testing covers all relevant subtopics or component abilities in appropriate proportions

What is criterion-referenced validity

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

Concurrent validity

test scores associated with those of other accepted tests that measure same ability

Convergent Validity

the measure should correlate more strongly with other measures of the same constructs (gold standard)

Predictive validity

test score corresponds with future behavior or performance

discriminant validity

test to distinguish between two different constructs and is evidenced by a low correlation between the results of the test and those of tests of a different construct

What is reliability in terms of testing

Degree of consistency or repeatability of a test

What is test-retest reliability?

high positive correlation between first and second administration of a test

What is interrater reliability?

The degree to which two different raters agree

What is intrasubject variability?

the lack of consistent performance by the person tested

what is intrarater variability

the lack of consistent scores by a given tester

What are the factors when selecting tests

Energy systems, movement patterns, experience and training status, age and sex, environmental factors

What should be the order of testing

1. Non Fatiguing Tests Height,weight, flexibility, vertical)

2. Agility - (T-test, pro-agility)

3. Max Power and Strength Tests (1RM power clean, 1 RM bench)

4. Sprint Tests

5. Local Muscular Endurance tests

6. Fatiguing Anaerobic Capacity Test (400m, 300 shuttle)

7. Aerobic Capacity (1.5 mile, 12 min run)

(Aerobic test different day or after an 1 hour long rest)

What is athletic performance

ability to respond effectively to various physical challenges

Parts of Maximum Muscular Strength testing

Low Speed Strength, force a muscle or muscle group can exert in one maximal effort (lifted once)

Parts of Anaerobic or Maximum muscle power testing

High Speed Strength, ability of muscle tissue to exert high force while contracting at high speed, very short duration (no longer than 3 seconds)

Characteristics of Anaerobic Capacity testing

Max rate of energy production by phosphagen and lactic acid systems

- max power output during muscular activity

- b/w 30-90 sec

Characteristics of Local muscular endurance testing

ability to perform repeated contractions against submax resistance

- continuous for several seconds to minutes without rest periods

Characteristics of Aerobic Capacity Testing

max rate to produce energy through oxidation of energy resources (carbs,fats, proteins)

- Volume of O2 consumer/kg of BW/min

Characteristics of Body Comp testing

-relative proportions by weight of fat and lean tissue

-Skin-fold most valid and reliable

-DEXA and Underwater weighing labeled "GOLD standards"

Characteristics of Anthropometry testing

-Science of measurement applied to human body (height, weight, body girths)

- most reliable body mass in morning, upon rising, after elimination before ingestion of foods or liquids

What is an athletes difference score?

difference of score from beginning and end of a training period b/w two separate testing times

What is variability in testing

degree of dispersion of score within group

What are inferential statistics?

draw conclusions about a population from information collected in population sample

What is an athletic profile

group of test results related to sport-specific abilities that are important for quality performance in a sport or sport position

How do you develop and athlete profile from tests

1. Select tests close to sport

2. valid and reliable

3. administer to as many athletes as possible

4. calculate percentile ranks

5. evaluate based off percentile rank

Examples of Max Muscular Strength Tests

1 RM Bench and Back Squat

- warm up 5-10 light-moderate load, 2 heavier warm up sets (2-5 reps), max within 3-5 attempts after warmups

Examples of Max Muscular Power Tests

- 1 RM Power Clean

- Standing Long Jump

- Vertical - Wall

- Vertical - Vertec

- Margaria Kalamen Test

Examples of Anaerobic Capacity Tests

- 300 yard shuttle (25 yards away, 6 round trips, 5 min rest in between, avg of 2)

Examples of Local Muscular Endurance Tests

- Partial Curl-up (up to 75 reps)

-Push-up (arms parallel with ground, reps done continuously)

- YMCA bench press (80 lbs male, 35 lbs female), metronome 60 beats/min

Examples of Aerobic Capacity Tests

-1.5 mile run (quickly as possible)

-12-min run (travel by foot as far as possible, stop in place after 12 min, laps and meters calculated)

Examples of Agility Tests

-T-test

-Hexagon Test

-Pro Agility

How to perform the sit-and-reach test

measuring stick or tape measure, 24 in tape across the 15 in. mark, sit shoeless feet touching edge of tape, reach forward as far as possible with hands on stick, exhale and drop head for best results (best of 3)

How to do body comp testing

skin folds on dry skin, grasping with thumb and index finger, caliper perpendicular to fold, one measurement from each site then again

What are the 7 skinfold sites

chest, thigh, abdomen, triceps, suprailium, madaxila, subscapula, calf

3 skinfold sites for men

chest, abdomen, thigh

3 skinfold sites for women

triceps, thigh, suprailium

What are the girth measurements

in anatomical position, chest, right upper arm, right forearm, waist, hips, right thigh, right calf

What are some guidelines for dynamic stretching

-5-10 reps each movement in place or over a distance

- increase ROM each rep

-increase speed of motion on subsequent sets

- contract muscles as you move through ROM

Characteristics of Hold-Relax with Agonist Contraction PNF Stretching

- passive prestretch 10 sec

- partner applies force and athlete holds for 6 seconds

- concentric action of agonist used in addition to passive stretch

- Reciprocal Inhibition (secondarily autogenic inhibition)

Characteristics of Contract-Relax PNF Stretching

- passive prestretch 10 sec

- resistance from partner so concentric muscle action through full ROM

-athlete relaxes and passive stretch 30 sec

- Autogenic Inhibition

Characteristics of Hold-Relax PNF Stretching

-passive prestretch 10 seconds

- partner applies force and athlete holds isometric for 6 seconds

-athlete relaxes and passive stretch for 30 seconds

-Autogenic inhibition

Describe PNF stretching

performed with a partner, involves both passive and active concentric and isometric muscle actions

- isometric and concentric muscles of muscle being stretched (antagonist) before passive of antagonist

Describe Dynamic Stretching

stretching exercise that uses sport specific movements to prepare body for activity, helps promote temperature related benefits, muscle is active through ROM (mobility drills)

Describe ballistic stretching

bouncing type motion, usually triggers stretch reflex and does not allow involved muscles to relax, defeats purpose of stretching

Describe static stretching

slow and constant, with end position held for 30 seconds

- effectively improve ROM

What is an active stretch

person stretching supplies force of the stretch

What is a passive stretch

partner of stretching machine provides external force

What is autogenic inhibition

active contraction of a muscle immediately before a passive stretch of the same muscle

What is reciprocal inhibition

When antagonist relaxes due to contraction by agonist.

- relaxation in muscle opposing muscle experiencing tension

Describe with the GTO does

mechanoreceptor near musculotendinous junction, sensitive to muscular tension and causes muscle to relax

Describe what happens with Stretch Reflex

Rapid stretching movement sensory neuron innervates a motor unit and causes a muscle action of previously stretched muscle (should be avoided)

Describe what muscle spindles do

intrafusal fibers parallel to extrafusal fibers that monitor changes in muscle length. Causes stretch reflex

When should an athlete stretch?

-following practice and competition

-as a separate session, preceded by a thorough warm-up

What is an acceptable stretching program by frequency, duration, and intensity

stretching twice per week for minimum of five weeks

- hold stretches to mild discomfort NOT pain

What are the factors affecting flexibility

1. Joint Structure - Ball and socket greatest ROM

2. Age and Sex - young ppl and females more flexible

3. Connective Tissue - tendons, ligaments, fascial sheaths, joint capsules, skin may limit ROM

4. Resistance training with limited ROM

5. Muscle Bulk

6. Activity level

Describe elasticity and plasticity

- return to original resting length

- assume new and greater length after passive stretch

Describe Static Flexibility

ROM about a joint and surrounding muscles during passive movement, no voluntary muscle activity

describe dynamic flexibility

available ROM during active movements, requires voluntary muscular actions

What are and describe the components of a Warm-Up

1. General Warm-Up = 5-10 min slow activity, increase blood flow, deep muscle temp, resp. rate, perspiration, decrease viscosity of joint fluids

2. Specific Warm-Up - movements similar to sport, 8-12 min dynamic stretching or sport ROM, followed by sport specific movements increasing intensity

What is the main goal of the Warm-Up

Prepare the athlete mentally and physically for exercise and competition

What are 4 main attributes that happen when warming up

Increase muscle temp, core temp, blood flow, and disrupt transient connective tissue bonds

What impacts on performance does the Warm-Up have?

- Faster contraction and relaxation of agonist and antagonist muscles

- improved RFD and reaction time

- improve strength and power

- lower viscous resistance

- Improve O2 delivery

-Increase blood flow

-Enhance metabolic reactions

How do you find hand grip for the snatch exercise

- clenched fist to opposite shoulder

- elbow distance when arms out at sides

Describe the phases of a power clean/snatch

Starting - feet hip and shoulder width, hips lower than shoulders bar 1 inch in front of shins, back flat, traps relaxed, chest up and out

1st pull - off floor extending hips and knees

Scoop - bar above knee thrust hips forward, slightly re-flex knees

2nd pull - jump up, extending knees, hips, plantarflexing keep bar close

Catch - pull body under bar and rotate arms around and under bar catch in quarter squat

What is the correct order of the step-up exercise

Right,left,left,Right,

high enough to create 90 degree joint angle

How do you spot the forward lunge

step with same foot as athlete, 12-18 inches behind their foot, hands near hip and waist

What is the amount and timing of spotting an exercise

- at first indication of missed rep, athlete should ask or signal(grunt) for help

-"take it" if athlete can't help finish

- take bar quickly and smoothly avoiding abrupt changes

What should the athlete tell the spotter before the exercise

-how bar will be handled

- how many reps

-when they are ready(countdown 3,2,1)