Strength and Conditioning Exam 3

Chapter 14: Warm-Up and Flexibility Training

Warm-Up

  • Has positive effects on performance like causing Faster muscle contraction, relaxation of both agonist and antagonist muscles, Improvements in the rate of force development and reaction time, Improvements in muscle strength and power, Lowered viscous resistance in muscles, Increased blood flow to active muscles

  • A warmup. provides An increased psychological preparedness for performance

  • The warm-up needs to be specific to the activity

  • Warmups Should consist of a period of  aerobic exercise , followed by stretching, and ending with a period of upcoming activity (sport specific

Components

  • A general warm-up period may consist of a 5-10 min jogging or skipping

  • A specific warm-up period incorporates movements similar to the movements athletes sport .

  • The whole warm-up typically lasts between 10-20 min

Key Point

  • The warm-up is an integral part of the training session. Strength and conditioning professionals should plan warm-ups incorporating short-, medium-, and long-term considerations that will contribute to the overall development of the athlete

  • RAMP protocol: (Raise, Activate, Mobilize, potentiate)

  • Raise: Elevate body temperature, heart rate, respiration rate, blood flow, and joint fluid viscosity via low-intensity activities that simulate the movement patterns of the upcoming activity.

  • 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.

Flexibility

  • Flexibility: Joint ROM both static + dynamic .

  •  Static is the range of possible movement about a joint and its surrounding muscles during a passive movement.

  • Dynamic is the available ROM during active movements; it requires voluntary muscular actions.

Factors affecting flexibility

  • Joint structure, age and sex, muscle and Elasticity and plasticity of connective tissues affects ROM

  • Females have better ROM than men due to the less body mass and the pelvic structure for bearing children.

  • Stretch tolerance and Neural control can affect flexibility

  • Range of motion is controlled by the central and peripheral nervous system, including both afferent and efferent mechanisms (Golgi tendon organs)

  • –Resistance training can affect flexibility in both good and bad ways.

  • Exercise through a full ROM and develop both agonist and antagonist muscles to prevent loss of ROM.

  • Muscle bulk: They may impede ROM

  • An active person tends to be more flexible than an inactive one, but activity alone will not improve flexibility.

Frequency, duration, and intensity of stretching

  • Acute effects of ROM are not transient (not permanent unless you continue)

  • For longer-lasting effects, a stretching program is required.

  • Two sessions per week for a minimum of 5 weeks to increase ROM of the joint

  • Stretches should be held 15-30 seconds

When should an athlete stretch?

  • Following practice and competition because they facilitates ROM improvements because of increased muscle temperature. Stretching should be performed for 5-10 min

  • Post practice stretching may also decrease muscle soreness (DOMS)

Proprioceptors and stretching

  • A stretch reflex occurs when muscle spindles are stimulated during a rapid stretching movement.This should be avoided during stretching, as it will limit motion. Caused by stimulation of muscle spindles. PNF patterns help increase flexibility by doing different things (GTO)

  • Autogenic inhibition and reciprocal inhibition is accomplished via active contraction before a passive stretch of the same muscle.

  • Reciprocal inhibition is accomplished by contracting the muscle opposing the muscle that is being passively stretched.(hamstring partner stretch, if u push down the right leg the left leg that is straight is being affected as well)

  • Both result from stimulation of Golgi tendon organs, which cause reflexive muscle relaxation.

Types of Stretching

  • Static: Slow and constant, with the end position held for 15 to 30 seconds

  • Ballistic: Typically involves active muscular effort and uses a bouncing-type movement in which the end position is not held

  • Dynamic Stretching: A type of functionally based stretching exercise that uses sport-specific movements to prepare the body for activity

  • Static Stretching: Get into a position that facilitates relaxation. Move to the point in the ROM where you experience a sensation of mild discomfort. If performing partner-assisted PNF stretching, communicate clearly with your partner. Hold stretches for 15 to 30 seconds. Repeat unilateral stretches on both sides

  • Dynamic Stretching: Carry out 5 to 10 repetitions for each movement, either in place or over a given distance.Progressively increase the ROM on each repetition.Increase the speed of motion on subsequent sets where appropriate.Actively control muscular actions as you move through the ROM.

  • Proprioceptive Neuromuscular Facilitation (PNF)Hold-relax, Passive prestretch (10 seconds), Isometric hold (6 seconds), Passive stretch (30 seconds)–Contract-relax, Passive prestretch (10 seconds), Concentric muscle action through full ROM, Passive stretch (30 seconds

  • The hold-relax with agonist contraction is the most effective PNF technique

Chapter 12: Principles of Test Selection and Administration

Reasons for Testing(maxing etc.)

  • Testing helps asses athletic talent and ability. It helps show areas of improvement.

  • Allows coaches to set specific goals for individual athletes that help to accomplish group or team objectives.

  • Provides a way to determine if a candidate has the needed basic physical abilities that, in combination with technique training and practice, can produce a competitive player.

  • Test: A procedure for assessing ability in particular endeavor 

  •  Field Test : A test used to assess ability that is performed away from the laboratory and does not require extensive training or expensive equipment

  • Measurement: The process of collecting data

  • Evaluation: Analyzing test results for purpose of making decisions 

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

  • Formative evaluation: Periodic reevaluation based on midtests administered during the training, usually at regular intervals

  • Posttest: A test administered after the training period to determine the success of the training program in achieving the training objectives

  • Validity: The measure of test or test items measure what it is supposed to 

  • One of the most important characteristics of testing

  • Construct Validity: The ability of a test to represent the underlying construct (the theory developed to organize and explain some aspects of existing knowledge and observations).

  • Face Validity: The appearance to the athlete and other casual observers that the test measures what it is purported to measure. (what it looks like)

  • Content validity: The assessment by experts that the test covers all relevant subtopics or component abilities in appropriate proportions. (testing exactly what its supposed to and the numbers align)

  • Criterion-referenced validity: The extent to which test scores are associated with some other measure of the same ability (comparing people of the same position scores)

  • Concurrent validity: The extent to which test scores are associated with those of other accepted tests measuring the same ability.

  • Discriminant validity: The ability of a test to distinguish between two different constructs.

  • Reliability: Measure of degree of consistency 

  • Variables that can affect reliability: Intrasubject (within subjects) variability, Lack of interrater (between raters) reliability or agreement, Intrarater (within raters) variability, Failure of the test itself to provide consistent results

  • For a test to be valid, it must emulate the energy requirements and important movements of the sport for which ability is being tested.

  • Experience and level of training status, age, sex, and health status of the athlete can all affect the testing results     

  • Environmental factors like high temp, high humidity and altitude can affect aerobic endurance tests and lower the validity. The best option to is complete the tests in a controlled environment that can be repeated for other tests.   

  • Before testing weeks before the athletes should be undergoing proper hydration, nutrition, and training enough to establish a baseline of fitness in the activity being tested.

  • Signs of heatstroke or heat exhaustion: Cramps, dizziness, nausea, difficulty with motor skills, incoherent, garbled speech, Red/discolored skin, and lack of sweat          

  • When testing make sure that you keep your variables the same, that the test formats are the same, the tester is the same person, the same time between attempts (3-5 minutes)

  • When increasing weights in test you must increase by 2.5 lbs. Only should do 1-2 tests a day.                                                                                       

  • When preparing for a test hosta practice test session, organize a warmup, cool down announce the date and time and purpose of the test battery in advance. 

Chapter 13: Administration, Scoring, and Interpretation of Selected Tests

Measuring Parameters of Athletic Performance

 uTo test Maximum muscular strength (low-speed strength) you would Generally tested via 1 Rep max

  • Related to the force a muscle or muscle group can exert in one maximal effort

uTo test Anaerobic or maximum muscular power (high-speed strength) testing May include Broad jump, vertical jump, Time stair sprint

  • Related to the ability of muscle tissue to exert high force while contracting at a high speed (also called maximal anaerobic muscular power or anaerobic power)

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

  • Local muscular endurance

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

uAerobic capacity

  • Maximum rate at which an athlete can produce energy through oxidation of energy resources (carbohydrates, fats, and proteins)

  • Usually expressed as a volume of oxygen
    consumed per kilogram of body weight per minute (i.e., ml·kg–1·min–1); also called

  • Vo2 max test 

uAgility

  • The ability to change direction or speed of the entire body in sport specific

  • Agility testing is generally confined to physical capacity testing such as change-of-direction speed or cognitive components such as anticipation.

uSpeed: Movement of distance per time unit

uFlexibility: Range of motion around a joint

uBalance: Ability to maintain static and dynamic equilibrium

uStability:Ability to return to a desired position

uBody composition: Relative proportions by weight of fat and lean tissue

uAnthropometry: The science of measurement applied to the human body

  • Generally includes girth measurements : height and weight

1RM Bench Press, Back Squat, and Power Clean:Coaches should aim to find a 1RM within
three to five attempts after the warm-up.

Standing long jump tests power

  • YMCA Bench Press Test: Resistance is set at 80lbs for males and 35lbs for females.

  • Set metronome cadence to 60bpm should give you 30 reps in a minute at worst.

  • This test is performed until the athlete can no longer perform repetitions with the metronome

  • 1.5-Mile Run: LSD run. Athletes should perform this test as quickly as possible at a steady pace that they can barely maintain over the distance.Each runner’s time should be recorded in minutes and seconds.

  • 12-Minute Run: This test should be performed on a 400 m track or flat course with markers every
    100 m. Athletes travel as far as possible in 12 minutes. The distance covered by athletes (e.g., 5.25 laps × 400 m = 2,100 m) should be calculated and recorded.

  • T-Test

  • uBegins at point A

    uSprints to point B and touches the base of the cone with the right hand.

    uShuffles left and touches the base of cone C with the left hand.

    uShuffles right and touches the base of cone D with the right hand.

    uShuffles left and touches the base of cone B with the left hand.

    uRuns backward past point A.

Straight-Line Sprint Test: 

uHave the athlete warm up and dynamically stretch for several minutes.

uAllow at least two practice runs at submaximal speed.

uThe athlete assumes a starting position using a three- or four-point stance.

uOn an auditory signal, the athlete sprints the specified distance at maximal speed.

uThe best split times of two trials are recorded to the nearest 0.1 second.

uAllow at least 2 minutes of active recovery or rest between trials.

Skinfold Measurement

  • Skinfold Measurement site for men are Chest, Abdomen, and Thigh

  • Skinfold Measurement site for women are Tricep, Superillium(above the hip) , and Thigh

Girth Skinfolds

  • Chest

  • Upper arm

  • Forearm

  • Waist

  • Hips

  • Thigh

  • Calf

Statistical Evaluation of Test Data

  • Descriptive statistics and Central tendency

  • Mean: Avg of the scores

  • Median: middle most score

  • Mode: one that occurs the most

Chapter 15: Exercise Technique for Free Weight and Machine Training

A- Pronated Grip

B- Supinated Grip

C- Alternated grip

D-Hook grip

  • What do pronated, supinated, alternated, and hook grips have in common? The thumb is wrapped around the bar in all grips.

  • What is called when the thumb does not wrap around the bar? open or false grip

  • What are the three different grip widths? Common, Narrow, and wide

Fundamentals
of Exercise Technique

  • A stable position enables proper body alignment and stress on proper bones and muscles

  • Both free weight and machine exercises require a stable position

  • The 5 points of contact position provides stability for seated or supine exercises.

    1. Head

    2. Shoulders and Upper-Back

    3. Hips/Buttocks

    4. Left Foot

    5.Right Foot

  • Exercises performed while standing typically require feet being slightly wider than the hips with heels and balls of feet on the floor. Seated or supine exercises performed on a bench usually require a five-point body contact position.

Range of motion and speed

  • –A full range of motion maximizes the value of an exercise and improves or maintains flexibility.

Breathing considerations

  • The Sticking point is the most strenuous movement of a repetition, and it typically occurs soon     

  • –Instruct athletes to breathe out during the concentric and inhale during the eccentric

  • Valsalva Maneuver: For experienced and well-resistance-trained athletes performing structural exercises. Assists in maintaining proper vertebral alignment and support. Involves expiring against a closed glottis, which, when combined with contracting the abdomen and rib cage muscles, creates rigid compartments of fluid in the lower torso and air in the upper torso, Helps to establish the neutral spine and erect upper torso position in many exercises

  • Exercises that need to be spotted: Bar overhead, Bar on the Back, Bar racked on the front of the shoulder, and bar over face

  • Never spot power moves

  • When spotting bench press the grip should be alternated

  • The number of spotter that aperson happens is determined by the load and experience of the lifter

Chapter 17: Program Design for Resistance Training

  • Resistance training program design variables

  • –Needs analysis 

  • –Exercise selection

  • –Training frequency

  • –Exercise order

  • –Training load and repetitions (what phase hypertrophy, power, strength)

  • –Volume

  • Rest periods

  • Needs analysis is a two-stage process that includes the requirements of the sport and assessment of the athlete (testing)

  • Need to know what they know and what they can do

  • Tests should be sport specific and you should compare them with the norms of that sport and position.

  • We should concentrate on one goal each season. (focus on strength off season, power pre-season, etc)

  • PROGRAM DESIGN first 2 weeks of post season have them rest(do nothing) after have them do active recovery some foam rolling light jog etc (off season and preseason will be the bulk)

  • Agonist: The muscle or muscle group actively causing the movement

  • Antagonist: The sometimes passive muscle or muscle group located on the opposite side of the limb

  • Make sure u train bilaterally (both sides)

  • Training status affects the number of rest days needed between sessions.A frequency of three workouts per week is recommended for many athletes to allow sufficient recovery between sessions.

  • Training frequency is the number of training sessions completed in a given time period.For a resistance training program, a common time period is one week (microcycle)

  • hypertrophy phase is 65-85% with 6-12 reps and 30 sec-1.5min rest

  • strength phase is 80-90% with 3-5 sets of 4-5 reps  2-5 min rest (off season)

  • power is 90% above with 2-4 sets with 2-5 min of rest (preseason)

  • muscular endurance less 50-70%,12-20 reps, less than 30 sec of rest

  • 2-for-2 rule: A conservative method that can be used to increase an athlete’s training loads; if the athlete can perform two or more repetitions over his or her assigned repetition goal in the last set in two consecutive workouts for a given exercise, weight should be added to that exercise for the next training session

  • Hypertrophy: Increases in muscular size are associated with higher training volumes and performing three or more exercises per muscle group.

  • Muscular endurance: Programs for muscular endurance involve many repetitions (12 or more) per set, lighter loads, and fewer sets.

Chapter 19: Program Design and Technique for Speed and Agility Training

  • speed:the ability to accelerate and reach maximal velocity

  • change of direction: The skills and abilities needed to explosively change movement direction, velocities, or modes. 

  • agility: The skills and abilities needed to change direction, velocity, or mode in response to a stimulus.

  • Stretch–shortening cycle (SSC): An eccentric–concentric coupling phenomenon in which muscle–tendon complexes are rapidly and forcibly lengthened, or stretch loaded, and immediately shortened in a reactive or elastic manner. Often seen in plyometrics. This trains the body to move faster.

  • Never do a compound plyo movements with strength movements. You can superset with a upper body movement if you do a lower body lift, and vice versa

  • Plant Phase Plant is the phase of a change-of-direction movement where the point in a change-of-direction movement that represents the transition between the deceleration step and the acceleration step.

  • Body positioning and the ability to maintain strong trunk positions during the deceleration of momentum and reorientation of the body to run in a new direction are critical for performance.

Chapter 18:Program Design and Technique for Plyometric Training

  • Plyometrics is an eccentric contraction followed immediately by a concentric contraction

  • Plyometrics is defined as a stretch shortening cycle

  • Amortization is the phase between the eccentric and concentric phase of plyo

The long jump and stretch–shortening cycle

(a) The eccentric phase begins at touchdown and continues until the movement ends.

(b) The amortization phase is the transition from eccentric to concentric phases; it is quick and without movement.

(c) The concentric phase follows the amortization phase and composes the entire push-off time, until the athlete’s foot leaves the surface.

  • The stretch–shortening cycle combines mechanical and neurophysiological mechanisms and is the basis of plyometric exercise. A rapid eccentric muscle action stimulates the stretch reflex and storage of elastic energy, which increases the force produced during the subsequent concentric action.

  • Upper body plyometrics include Medicine ball throws, Catches, Several types of push-ups

  • Plyometric intensity is the amount of stress placed on muscles, connective tissues, and joints. It is controlled primarily by the type of plyometric drill. Generally, as intensity increases, volume should decrease.

  • No plyo in season it causes unnecessary stress on the joints. 

 

  • Typical recovery time guideline: 42 to 72 hours between plyometric sessions.

  • Using these typical recovery times, athletes commonly perform two or three plyometric sessions per week., most programs range from 6 to 10 weeks

  • Plyometrics is a form of resistance training and thus must follow the principles of progressive overload
    (the systematic increase in training frequency, volume, and intensity in various combinations).

  • Plyometric exercise and resistance training

  • Combine lower body resistance training with upper body plyometrics, and upper body resistance training with lower body plyometrics.

  • Do not perform heavy resistance training and plyo-
    metric exercises on the same day.

  • Some advanced athletes may benefit from complex training, which involves intense resistance training followed by plyometric exercises

  • Because aerobic exercise may have a negative effect on power production, it is advisable to perform plyometric exercise before aerobic endurance training(not a replacement for aerobic training)

  • Athletes who weigh more than 220 pounds (100 kg) may be at an increased risk for injury when performing plyometric exercises.Further, athletes weighing over 220 pounds should not perform depth jumps from heights greater than 18 inches (46 cm).