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

Blood Doping

inject extra red blood cells before competition to improve performance

also with EPO

1 MET

3.5 ml/kg/min

Equation to estimate Max HR

220-age

FICK equation

VO2 = Q x a-vO2 difference

Measures cardiac output

Examples of non fatiguing tests

flexibility (sit and reach, overhead squat)

body composition (skinfold)

anthropometry (girth, height, weight)

balance and stability (BESS, SEBT)

examples of agility tests

T-test, 505 agility (15 m sprint to 5 meter sprint), pro agility (5-10-5), hexagon test

agility T Test

test of agility that includes forward, lateral, and backward running

reactive strength index

jump height / pre-take-off ground contact time

Maximal muscular strength

force a muscle or muscle group can exert in one maximal effort, with proper form

Anaerobic/Maximum Muscular Power

Related to the ability of muscle tissue to exert high force while contracting at high speed

Local muscular endurance

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

Aerobic capacity

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

Maximum muscular strength exercises

-1 RM barbell bench press

-1RM back squat

-1Rm Deadlift

-1RM bench pull

High speed strength exercises

- 1RM power clean

- Standing long jump

-Vertical jump

-Reactive strength index

-Margatia Kalamen Test

Anaerobic Capacity Tests

300 yard shuttle and Wingate Testing

Local muscular endurance test

push up, ymca bench press, pull up testing

aerobic capacity tests

- 1.5 miles run

- 12 minute run

-Yo Yo intermittent recovery test

-Maximal aerobic speed test

Agility Tests

- T Test

-Pro agility Test

- 505 agility

Balance and Stability Tests

-Balance Error Scoring System

-Star excursion Balance Test

Inferential Statistics

Allows one to draw general conclusions about a population from information collected in a population sample

magnitude statistics

allows for interpretation of the clinical significance of fitness testing

Field test

a test used to assess the ability that is performed away from the laboratory and does not require extensive training or expensive equipment

Test

a procedure for assessing ability in a particular endeavor

Evaluation

Process of analyzing test results for the purpose of making decisions

Pre test

a test administered before the beginning of training to determine the athlete's initial basic ability levels

Midtest

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

How to know if a test is good

Valid and reliable

Construct Validity

overall validity, or the extent to which actually measures what it designs to measure

Test Selection Considerations

1. Sport specificity

2. Athlete Experience

3. Training Status

4. Age and Gender

5. Environmental Factors