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Terms in this set (56)
Know the difference between speed and agility.
Speed- requires ability to accelerate and reach max velocity
agility- requires the use of perceptual-cognitive ability
Stretch shortening cycle
an active stretch (eccentric contraction) of a muscle followed by an immediate shortening (concentric contraction) of that same muscle
plant phase of a change of direction movement
transition between the dec step and acc step
What determines sprint speed
training goals/ methods for increasing running speed and agility performance
brief ground support times
achieves rapid stride rate
high levels of explosive strength
what factors affect change of direction and perceptual cognitive ability?
PC- visual scanning, anticiation, pattern recognition, knowledge of situation, reaction time and accuracy
CD-ability to decelerate, reorient body to face the direction of intended travel, explosive reaccelerate
Agility development strategies
strengths & weaknesses
plan primary and secondary areas of need
distribute available time
provide preliminary plan
Lactate Threshold (LT)
The exercise intensity at which lactate starts to accumulate in the blood. Aerobic endurance
running economy and aerobic power
improvement in exercise economy can enhance VO2max and LT
Steps for designing aerobic endurance program
Age predicted max HR
types of aerobic endurance training programs
Long, Slow Distance Training
Fartlek Training- hills
detraining vs overtraining
de- take off days
over- training too much
how should aerobic workouts be incorporated within the carious training seasons
off- long and low
pre- increase intensity, maintain duration
in- designed around competitions
post-recover from season
Should resistance training be incorporated into a training plan for someone looking to increase their aerobic capacity? Why or why not?
short-term exercise performance
faster recovery from injury
prevention of over-use injuries
reduction of muscle imbalances
What is the optimal acclimatization period for a competition at high altitude.
General Adaptation Syndrome phases and definitions
alarm- stimulus is 1st recognized
leads to soreness
make neuro gains
supercompensation- new standard
getting used to it
Have a basic understanding of the stimulus-fatigue-recovery-adaptation theory and the fitness-fatigue paradigm.
training stimuli produce a general response
greater overall mag of a workout the more fatigue
every training bout creates fitness and fatigue
Be able to define macrocycle, mesocycle, and microcycle and how they relate to periodization.
macro- entire year or years for olympic athletes
meso- two or more cycles w/in macro
micro- typically 4 weeks, training phases
Know in detail each of the periodization periods and how each season applies to a given sport season.
preparatory(off season)-General preparedness phase
sport-specific work is limited
first transition (preseason)-resistance focuses on elevation of strenth and its translation to power devlopment
competitive (competition)- not looking for strength gains or soreness
in-n-out of weight room
second transition (post season)- active rest for about 2 weeks after competition phase
Have a basic understanding of the roles of each sports medicine team members.
team physician- provides medical care
PT- background in ortho, reduce pain and restore function
Strength and cond- strength, power, and performance enhancement
Exercise phsiologist- backgorund in study of ex science
psych- background in sport
Why is communication important between the S&C professional and other members of the sports medicine team?
everyone has to know diagnosis
S&C has to inform team about exercises and athletes response to them
Be able to briefly define each phase of the tissue healing process, but more importantly, be able to discuss the goals of rehabilitation during each phase.
inflammatory response- prevent disruption of new tissue
Fibroblastic repair-tissue repair
prevent excess muscle atrophy and joint deterioration
Maturation-remodeling- weakened tissues are strengthened
optimize tissue function by progressing through activities
CKC vs OKC
CKC- restrained from free motion
OKC-terminal joint is free to move
DB bench, leg extension
Be able to discuss/define each phase of designing a new facility.
Predesign- needs analysis, feasibility, master plan
Design- structure and design elements
Construction- keep project on track
Know the steps of modifying an existing facility.
Committee, feasibility, needs analysis
operational plan, remodel/upgrade, finalize design/ decorations
arrange equipment, employee duties, hire/keep staff
How should equipment be arranged in an exercise facility?
group in sections
free weight against wall
cardio machines in own section
36in between BB & DB
What are the appropriate ceiling and mirror heights in an exercise facility?
6in from equiptment
20in above flooe
What about flooring options?
rubber flooring, anti-fungal carpet, indoor turf, weightlifting platforms are wood
What basic environmental factors should a person be conscious of?
artificial and natural light
temp between 68-78
relative humidity not above 60%
How can you make the facility accommodating for people with disabilities?
ramp for inclines over .5in
ramp for 12 in for every 1 in rise
steps have rough strip on edge
How can traffic flow be properly managed?
place water fountain
What are some ways that an exercise facility can be properly maintained in terms of cleaning surfaces/equipment?
clean every thing
make sure nothing is on floor
How should an S&C professional go about creating an effective mission statement?
Short and focused
clear and understandable
What are the responsibilities of the director of S&C?
Have a basic understanding of common legal terminology.
standard of care
assumption of risk
Who is allowed to use the strength and conditioning facility at an institution and what do the need to do before gaining clearance?
participant see a health care adviser
What records/documentation should be kept on file for an S&C facility?
cleaning and maintenance
warranties and guidelines
Why is liability insurance and product liability important?
if something happens they help you pay
Have a basic understanding of how a tiered penalty system would work for violations at an S&C facility.
2- one day dismissal
3- one week
4-remainder of year
Know the principles of supervision.
prudent, careful, and prepared
know health status
safety and emergency procedures
monitor and enforce R&R and environment
What are the essential components of an emergency action plan?
names and #s
designated personal to care
location of emergency supplies
plan of action for disasters
Be able to define a 1st, 2nd, and 3rd class lever.
1st- RAF hyperextension of neck
2nd- ARF calf raise
3rd- AFR bicep curl
Be able to define and differentiate between a concentric, eccentric, and isometric muscle movement.
con- against gravity
ecc- with gravity
isometric- hold position, no chance in muscle length
Be able to describe the role of agonist, antagonist, synergist, neutralizer, and stabilizer muscles.
agonist- muscle performing action
antagonist- muscle that wants to do the oppoiste
synergist- muscles that help the contraction
neutralizer- prevent unwanted movement
Be able to describe the phosphagen, glycolytic, and aerobic energy systems. When are they active during different forms of training?
first 30 sec
short, quick powerful
G: rapid anaerobic glycolysis
A: slower aerobic glycolysis
Protein kicks in after 90 minutes
What occurs during the sliding filament theory of muscle action?
actin slide of the myosin to shorten the Z-line
Resting- heads interlock but barely and crossbridges
Not fully contracted- actin and myosin form the crossbridges and they bind together
Fully contracted- actin run out of myosin to bind with and end up binding with themselves before the shortening process starts
Know ways to minimize gastrointestinal issues prior to a competition.
eating easily digestible foods
do not eat within 3 hours of game time
avoid sugar alcohols
Know the difference between positive and negative reinforcement and be able to give a few examples.
Pos- extrinsic motivation the act of increasing the probability of an occurrence of a behavior by following it with praise
Neg- increasing probability by removing something seen as negative
if you win we won't condition
Be able to explain the benefits of participating in and exercise program for an older adult. What are a few design and safety considerations?
PA can decrease the chances of falling by improving neuromotor function
slow down the processes more than see increases
warm-up longer lower weight higher volume
avoid Valssalva maneuver
Be able to describe a full and appropriate warmup that you could implement prior to conducting an aerobic test.
5-10 minutes of light cardio (jog)
movements similar to sport movements
last 10-20 minutes
How would you advise someone wanting to gain weight in the form of lean muscle? Be able to describe when the most beneficial time is for weight gain as well as a few general guidelines.
Eat better types of protein chicken and fish over red meat
limit added sugars
Be able to list and describe factors that affect flexibility.
Be able to describe the seven steps of designing an effective resistance training program for an adult.
Know the benefits and disadvantages of performing bodyweight, machine, and free weight exercises.
Know the stretch shortening cycle in detail.
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