KIN 417 Midterm Study Guide

What is chronological age?

defining a stage of maturation or development by age in months or years

What is biological age?

defining development in terms of skeletal age, physique maturity, or sexual maturation

What is an example of a mark for sexual maturation in girls?

start of menstruation

What is an example of a mark of sexual maturation in boys?

appearance of facial or pubic hair

Can resistance training be good for children and how so?

Yes, so long as the program is properly designed and supervised

What should a RT program for children tailor to?

Their current maturity levels, abilities, and goals

Strength gains in preadolescents is mainly due to what?

Neural adaptations such as motor unit activation, coordination, and motor unit recruitment

What difference between prepubescent and post-pubescent children is important to know for resistance training?

Prepubescent children have less hormones that make them unable to build muscle as much in comparison to post-pubescent

What is the only real difference between training programs for men and women?

The amount of absolute resistance used for a given exercise, usually based on the individual’s strength abilities

What are the two main areas of concern regarding prescription of RT programs for women?

1. Development of upper body strength

2. Prevention of sport-related injuries involving the knee

How could you program extra upper body trainign for women?

By adding 1 or 2 more upper body exercises OR an additional 1 or 2 extra sets

Why can female athletes benefit from incorporating more upper body strength development?

Adaptations resulting from large muscle mass, multijoint exercises transfer well to performance in sport activities

How much more likely are female athletes likely to tear their ACL?

6x more likely

What is thought to be the reason why females are more likely to injure their ACL?

Due to neuromuscular deficiencies leading to poor movement such as knee valgus upon contact with the ground

What training should be included in a youth exercise program in order to reduce risk of injury?

Resistance training, plyometrics, agility, and balance training

How do most ACL injuries occur in female athletes?

From non-contact mechanisms

How can you reduce risk of ACL injury?

Regular participation in a program designed to enhance the strength of the supporting structures and increase neuromuscular control of the knee joint

Nutrition wise, how else can female athletes optimize training adaptations?

1. adequate energy

2. quality protein

3. maintain healthy fat consumption

   1. well-rounded diet

What age-related changes in bones occur in older adults?

loss of bone mass and strength leading to osteoporosis

What is sarcopenia? and how is it related to age?

Sarcopenia is a decline in muscle mass and strength that is directly associated with aging

How does aging affect safety?

1. decline in muscle power can affect daily function

2. neuromuscular decline affects reaction time, balance, and postural stability

3. increased risk of falls, injury, and disability

What main things should be emphasized when programming for older adults?

1. increase bone strength and density

2. reduce fall risk

3. improve reaction and stability

What other training can be as effective as traditional RT for older adults?

Power training can help to optimize functional abilities as it can help develop muscle architecture and neuromuscular activation of the lower limbs

What things should be considered before creating a RT program for older adults?

1. preexisting medical conditions

2. prior training history

3. nutritional status

What should be avoided in resistance training for older adults?

1. valsalva breathing maneuver, as it can temporarily raise blood pressure

2. performing complex exercises early in the program

What does typical progression look like for a program for older adults?

Start - 40-50% of 1RM @ 8-12 reps

Progress - 60-80% of 1RM for up to 3 sets

How could you program power training for older adults?

1-3 sets at 40-60% of 1RM @ 6-10 reps with high velocity

How should rest and nutrition be addressed when training older adults?

They may need more recovery time, and intaking adequate amounts of all macronutrients will help with recovery and adaptations

What are 2 reasons for testing?

1. Deciding whether an individual has the physical potential to play a sport

2. Analyzing which physical qualities need to be improved on in a prescribed exercise program

What is a pretest?

a test administered before training to determine the athlete’s baseline ability levels

What is a midtest?

a test administered one or more times during the training period to assess progress and modify as needed to maximize benefit

What is a formative evaluation?

period tests administered at regular intervals that allows coaches to assess progression and collect data based on different training methods

What is a posttest?

a test administered after the training period to determine if the program was a success

What is validity?

the degree to which a test measures what it’s aiming to measure

What is construct validity?

the extent to which a a test measured what it was designed to measure

What 9 things can characterize a test as valid?

1. measure relevant abilities to the sport

2. produce repeatable results

3. measure performance of one athlete at a time unless specified

4. be meaningful

5. be appropriate in difficulty

6. differentiate between ability levels

7. allow accurate scoring

8. include a sufficient number of trials

9. be statistically sound

What is face validity? and why is it important?

the appearance to the athlete that the test measures what it is supposed to measure; if a test has face validity, the athlete is more likely to respond positively

What is content validity?

whether a test covers all relevant components of a skill or ability, ensuring thet est is comprehensive and appropriately weighted

What is criterion-referenced validity?

how well a test relates to another measure of the same ability?

What are the 3 types of criterion-referenced validity?

1. concurrent

2. predictive

3. discriminant

What is concurrent validity?

the extent to which test scores are associated with other accepted tests that measure the same ability, often estimated statistically

What is convergent validity?

a subtype where there is high correlation with a highly regarded test (the “gold standard”)

What is predictive validity?

the extent to which the test score corresponds with future behavior or performance

What is discriminant validity?

ability of a test to distinguish between two different constructs

What is reliability?

The measure of the degree of consistency or repeatability of a test

How can some sources be inconsistent?

1. intrasubject variability

2. interrater reliability issues

3. intrarater variability

   1. test itself may not produce stable results

What is intrasubject variability?

the athlete performs incosistently

What is interrater reliability issues?

different testers can give different results

What is intrarater variability?

the same tester is inconsistent with results

What is test-retest reliability?

consistency of results over repeated tests

What is interrater reliability?

agreement between different testers on test results over time or on repeated occasions

What is intrarater reliability?

consistency of one tester over time

What are 5 things to consider when selecting which test to assess?

1. sport specificity

2. athlete experience

3. training status

4. age and ex

5. environmental conditions

How should energy systems be considered when doing assessments?

The test should match the energy demands of a sport

What are the 3 main energy systems?

1. phosphagen

2. glycolytic

   1. oxidative

What exercises does the phosphagen energy system apply most?

short and explosive movements

What exercises does the glycolytic system work more?

moderate intensity exercise

What exercise does the oxidative energy system become involved with most?

endurance exercise

How should exercises relate to the sport?

Tests should match the sports movement and be sport specific

How should age and sex be considered during testing?

The test must suit the athlete’s age and sex

How can the environment affect performance and test accuracy?

1. high humidity, heat, and cold can decrease endurance performance

2. high altitude can decrease aerobic performance

How many days does an athlete need to adjust to high altitude?

10 days

Medical referral may be warranted for what symptoms?

1. chest pain

2. light-headedness

3. dizziness

4. confusion

5. headache

6. deep red or cold clammy skin

7. irregular pulse

8. bone or joint pain

9. blurred vision

10. nausea

11. shortness of breath

12. rapid pulse

13. weakness

What can eliminate the issue of interrater reliability?

having the same person administer tests

How do you properly administer a test battery?

separate the tests by at least 5 minutes to ensure the effects of fatigue do not skew test results

A test that maximally taxes the phosphagen system requires how long of rest for complete recovery?

3-5 minutes

A test that maximally taxes the anaerobic glycolytic system takes how long for complete recovery?

1 hour

How should you sequence high skill movement tests and tests that produce large systemic fatigue?

high-skill movement tests first before systemically fatiguing test

What does a logical test order look like?

1. nonfatiguing tests (height, weight, flexibility)

2. agility tests

3. max power/strength tests (1RM tests)

4. sprint tests

5. local muscular endurance tests (push ups)

6. fatiguing anaerobic capacity (300 yard shuttle)

7. aerobic capacity (1.5 mile run)

What temperature-related effects can a warm-up offer?

1. increase in muscle and core temperature

2. enhanced neural function

3. disruption of transient connective tissue bonds

What non-temperature-related effects can a warm-up offer?

1. increased blood flow to muscles

2. elevation of baseline oxygen consumption

3. postactivation potentiation

What are some positive effects of warm-ups on performance?

1. faster muscle contraction and relaxation of both agonist and antagonist muscles

2. improvements in the rate of force development and reaction time

3. improvements in muscle strength and power

4. lowered viscous resistance in muscles and joints

5. improved oxygen delivery due to Bohr effect (higher temps facilitate oxygen release from hemo-/myoglobin)

6. increased blood flow to active muscles

7. enhanced metabolic reactions

8. increased psychological preparedness for performance

What are the two key phases of a warm-up?

a general warm-up and a specific warm-up

What is a general warm-up?

the beginning of a warm-up that may consist of 5 minutes of slow aerobic activity

What does a general warm-up aim to increase?

1. heart rate

2. blood flow

3. deep muscle temperature

4. respiration rate

5. perspiration

What does a general warm-up aim to decrease?

viscosity of joint fluids

What follows up a general warm-up?

a period of general stretching aming to replicate the ranges of motion required for the upcoming activity

What is a specific warm-up?

a period following the general warm-up that incorporates movements similar to the movements of the athlete’s sport

What is does RAMP stand for?

Raise, Activate and Mobilize, and Potentiate protocol

Explain the first phase of RAMP - Raise

elevate body temperature, heart rate, respiration rate, blood flow, and joint fluid viscosity via low-intensity activities similar to the movement patterns in a sport

Explain the second phase of RAMP - Activate and Mobilize

focuses on mobility and actively moving thorough a range of motion; consider that athletes may require greater ranger motions and thus should stay in this stage longer

What kind of stretches is shown to be more beneficial before performances?

dynamic stretching

Explain the third phase of RAMP - potentiation

focuses on the intensity of activities; progress in intensity until the athlete is performing at the intensity required for the subsequent performance

What is range of motion?

degree of movement that occurs at a joint

What is flexibility?

a measure of ROM; has static and dynamic components

What is static flexibility?

the range of possible movement about a joint and its surrounding muscles during passive movement

What is dynamic flexibility?

the available ROM during active movements; requiring voluntary muscular actions

What is elasticity?

the ability of a muscle to return to its original resting length after a passive stretch

What is plasticity?

a muscles ability to assume a new and greater length after a passive stretch

What are things that can affect flexibility?

1. joint structure

2. age and sex

3. muscle and connective tissue

4. neural control

5. resistance training

6. muscle bulk

7. activity level

What is PNF?

proprioceptive neuromuscular facilitation

How long to hold a static stretch?

15-30 seconds

When should an athlete stretch?

following practice and competition, 5-10 minutes immediately after or as a separate exercise ession

What are muscle spindles?

a proprioceptor that senses changes in muscle lengths

What are golgi tendon organs?

a mechanoreceptor that senses tension in the muscles

What are the 3 types of PNF stretches?

1. Hold- relax

2. Contract-relax

3. hold-relax with agonist contraction

Explain Hold-Relax PNF stretching

1. hold passive stretch for 10 seconds

2. athlete isometrically contracts muscle for 6 seconds

3. athlete relaxes, move into a passive stretch for 30 seconds

Explain Contract-Relax PNF stretching

1. passive stretch for 10 seconds

2. athlete concentrically contracts through full ROM

3. athlete relaxes, then passive stretch is held for 30 seconds

Explain Hold-Relax with Agonist Contraction PNF stretching

1. passive stretch for 10 seconds

2. athlete contracts through full ROM

3. athlete contracts in direction of stretch for 30 seconds

What is the 5-point body contact position?

1. head is placed firmly on the bench or back pad

2. shoulders and upper back are placed firmly and evenly on the bench or back pad

3. buttocks are placed evenly on the bench or seat

4. right foot is flat on the floor

5. left foot is flat on the floor