Certification Exam Flashcards
Heredity only deals the cards…
Environment and Training plays the hand
What is power output?
Amount of ground contact force an athlete can exert during the pushing action with each step.
5 Stages of 100-m dash
- Reaction Time
- Drive
- Transition
- Max Velocity
- Final Finish Line
What is the Max Velocity Phase of the 100-m sprint?
Where athletes reach full speed, relax, and try to maintain top speed for >30 m
Who is the winner in a 100-m sprint?
The one who slows the least over the final 20 m of the race.
Current 100-m world record by Usain Bolt?
9.69 s
40-yard dash is a test of…?
Starting speed and acceleration
Maximum mph speed may not be attained for…
60 yards or more
40-yard dash times can improve by …. following 3-6 months of training
8/10 of a second
2 to 3/10 of a second can place an athlete how far from an opponent?
2-4 yards
5 ways to increase speed
- Improve starting ability
- Increase stride length
- Increase stride rate
- Improve sprint form and technique
- Improve speed endurance
NASE’s major objective
Improvement of speed in short sprints for sports competition.
What training for improving start, acceleration, deceleration, stopping, and cutting?
Speed-strength to increase ground contact force
What training to improve muscle tissue strength?
Muscle imbalance, sprint-resisted, plyometrics
What training to improve speed endurance?
Pickup sprints, hollow sprints, interval sprints
Training to increase stride rate and length?
Speed-strength, muscle imbalance, plyometrics, sprint-assisted, sprint-resisted, flexibility, form
Single best test for team sports athletes?
120-yard dash (1 sprint, 7 scores)
Stationary 5 yard dash (120-yard)
Speed of the first 3 steps
Stationary 20-yard dash (120-yard)
Most important factor influencing 40-yard and longer distance times and in reaching max speed
Stationary 40-yard dash (120-yard)
Measure of quickness and acceleration (not max velocity)
How do you measure acceleration in the 120-yard dash
Subtract the flying 40-yard time from stationary 40-yard dash time (difference of >7/10 s indicates poor starting and acceleration technique)
Flying 40-yard dash (120-yard)
Time between markers at 40 and 80 yards.
How do you measure speed endurance in the 120-yard dash?
Compare flying 40 time and 80-120 time (difference of >2/10 s indicates poor speed endurance)
How can you determine stride rate during the 120-yard dash?
Use flying 40 and stride length test.
Divide 1440 by length of stride in inches (= steps).
Then divide steps by flying 40 time (=steps/s)
What test measures cutting and change of direction skills?
Pro Agility Test
The key is to develop a natural, optimal stride, then focus on…
training programs that increase the number of steps per second (naturally increases length)
How is stride length measured?
High speed cameras.
Two markers 25 yards apart, 40 yards away from start line. Soft dirt surface for footprints.
Measure from toe to toe. Check difference between 2 strides to see if one leg has less push off power.
Average stride length of top male sprinters
1.14 x height (+/- 4 inches), 1.24 x height, and 1.265 x height
Average stride length of female sprinters
1.15 x height, and 2.16 x leg length
Leg length can’t be changed, but what 2 aspects of stride length can?
Form and ground contact force
Most important speed-strength tests?
Deadlifts and single leg kickbacks (measure ground contact force)
How to identify muscle imbalance problems between R/L leg and also H/Q?
Leg curls and leg extensions (1RM test)
How to determine 1RM?
Lift, rest 3-4 min, add 5-10 lbs, and repeat.
Muscle imbalance indicates between L/R if scores differ by more than
10 lbs
Desirable strength-weight ratio in single/double-leg press?
3 or 4 x BW
What Q/H ratio indicates need to strengthen hamstrings?
less than 2:1.33 (<75%)
Ideal Q/H percentage
Ideal = 100%
Elite: 80-90%
Prevent Injury: 75%
Benefits of high level of speed endurance?
Sprint further in anaerobic metabolism before onset of lactic acid buildup, recover more quickly between sprints, execute repeated sprints with minimum slowing, hold max speed longer, less slowing at end of long sprint
Best speed endurance test for team sports?
NASE Repeated 20-yard or 40-yard Sprint Test (rest intervals determined by sport and position)
Does aerobic fitness improve speed endurance?
All sports have aerobic component. Optimal aerobic fitness expedites lactic acid removal - faster recovery and minimizes slowing due to fatigue
Test for aerobic fitness for team sports?
1.5 mile run
What does the Quick Feet Test provide information on?
The presence or absence of fast-twitch muscle fibers - potential for stride rate and quick movements
What tests are used to identify muscle imbalance problems?
R/L stride length, R/L kickback, R/L extension and curl, R/L leg hops
Flexibility in which joints help achieve max speed potential?
Shoulders, hips, and ankles
What factors affect range of motion?
Joint structure, excess muscle bulk, age, gender, connective tissue, injuries, scar tissue
Why is excess body fat a concern?
Added burden, interferes with efficient movement, reduces speed
Best way to measure body fat?
Hydrostatic
2nd best - skinfold
Body fat for male sprinter
10%
Body fat for female sprinter
15%
What is strength curve testing?
Measures changes in leverage and muscle mass as limb is moved through range of motion
How many weeks to improve scores on combine tests?
6-10
What is a Final Test Grade (FTG) to make a player Pro Rated?
> 8.00
What is the fastest 40-yard time ever recorded by football player?
4.25 s (cornerback Fabian Washington)
What tests are better than the 40-yard dash to indicate success for most offensive/defensive football positions?
First Three Steps and 10 or 20-yard dash; only wide receivers sprint 40 yards in game
Most MLB clubs use what test for linear speed?
60-yard dash (sub 7 seconds is expected)
How can home-to-first base times be improved?
Sound base running technique and the correct training to improve start and acceleration.
Possible to run sub 4.0 40-yard dash?
Doubtful when bound by start and timing techniques used in track and field
What is starting strength
Key aspect of speed-strength and refers to power required to begin a movement (push off or foot plant cutting)
How can starting strength be improved?
Weights and resistance of 60-80% max strength at high speed.
Also plyometrics and sprint-resisted training
Which leg in front for 3-point stance?
Stronger leg in front (generally left for right-handers)
Most efficient way to run a 20 to 60-yard dash?
Accelerate from start to finish (reach top speed at end)
When does a sprinter’s effort shift from stride rate to stride length?
Beyond 60 yards
How does 40-yard dash differ from a 100-meter sprint?
Reach max speed as fast as possible in the 40-yard
What is a Medium start?
Front block distance set to allow lead knee positioned at or slightly behind starting line; back block about 2/3 of front block distance
What is a Bunch start?
Feet are closer together than Medium start; Toe of back foot approximately 11” behind heel of front foot; faster out of the blocks but with less velocity
How long should you stay low during sprint?
First 8-12 yards
Should you lunge past the finish line?
No, sprint 5-8 yards past the line.
When is standing start more suitable?
Younger athletes who do not have necessary strength and power to produce forceful push off both feet and leg power to accelerate from crouched position; also best for team sports
Why is stopping important to perfect?
Stopping produces extremely high forces on body; technique produces needed delay in extending time the force is absorbed and spreading the force to allow explosive stopping and starting
Technique to produce injury-free, high speed stop requires…
proper flexing of the ankles, hips, and knees at landing or during stopping action; action loads legs with elastic energy to absorb forces and explode
Poor starting form will affect…
the entire acceleration phase of the sprint
What helps athletes reach max speed sooner?
Shorter strides in the first 5-7 yards
What training programs are used to improve acceleration?
Power output training
What force is most important to produce during first 20 m of sprint?
Horizontal ground force
How many repetitions before a newly learned feint begins to become automatic in the game?
Hundreds
Concepts of faking (3)
- Neutralize Defender
- Draw Defender into Danger Zone (2-3 yds)
- Establish Dominance
Why are proper mechanics in the start, acceleration, and max speed phase important?
Reduces strength and energy requirements
Delays fatigue
Improves performance
The amount of horizontal force an athlete can generate depends on…
how much vertical force is applied during ground contact.
Increased by gains in strength and mechanical efficiency.
Ideal time to focus on sprinting mechanics?
Preadolescence
3 phases of running stride
Drive phase - foot in contact with ground
Recovery phase - leg swings from hip and foot clears ground
Support phase - weight on entire foot
During drive phase, power comes from…
pushing action off gal of foot
Initial ground contact for 100-200 m race
Ball of foot (inside top)
Initial ground contact for 400-800 m sprint
In the arch
Initial ground contact for 1500 m runners
Almost entire foot
The only way to avoid slowing down with each stride as the foot hits the ground is to…
have the foot moving backward as fast as possible at ground contact (foot speed)
When does force shift from horizontal to vertical
Max velocity (horizontal force demands are 0)
Vertical force required to propel body into air
2.15 lbs x BW
What is the limiting factor in sprinting performance?
Vertical force demand
Increasing vertical force production is key at what point?
After initial 20 yards
Why is COG placement important?
Forces moving with minimum resistance
The more sprinters can shift ground contact efforts to the front of the body…
the more successful the performance (back side dominates start/acceleration)
What should be said instead of “drive the knees”?
Step over the opposite knee and drive down
Where is hand during upswing?
in front of chin, just inside the shoulder
At bottom of swing, where is the hand?
next to the thigh
Where should the eyes be during run?
Specific area on ground 3-5 m ahead; keeps head in line with spine
Why relax during sprint?
efficient, tension-free movement to prevent fatigue and injury
Loose jaw, hands, upper body (index/thumb touching)
Muscles involved in propelling body forward
Glute max
Adductor magnus
Hamstrings
Knee extensors
What are the strongest muscle groups within the lower extremity?
Hip extensors and flexors
Bulk of forward propulsion and power generation and sprinting comes from…
proximal musculature of pelvis
Hip extensors are dominant when?
Back swing and first half of stance phase
Hip flexors are dominant when?
Second half of stance and early swing phase
What muscles are most neglected in strength training despite their importance?
Hip flexors
2 exercises for hip flexor strength?
Incline sit ups and hanging leg raises
Hyperplasia
Increase in new muscle fibers (does not occur in humans)
Hypertrophy
Increase in size of muscle fibers
Or fat cells
Sprinting speed is the product of…
stride length and stride rate
Which is more important: rate or length?
They are interdependent
World class sprinters have a stride rate of
4.5 (females) to 5 (males) steps per second
Why are women slower than men? (by 6 to 8/10 of second)
Slower stride rates and shorter strides caused by differences in power output
How is stride rate increased?
Master sprint form and develop natural stride; increase power output and train neuromuscular system to tolerate high rates of movement (sprint-assisted training)
Elite marathon runners have higher percentages of what fiber type?
ST fibers
Elite power lifters and sprinters have higher percentages of what fiber type?
FT fibers
How are ST and FT fibers the same/different?
Same: amount of force produced
Different: rate of force production
What fibers types can convert into others?
Some IIa can convert to IIb through resistance training
Which motor units are recruited first?
ST
What fibers will atrophy if only do muscular endurance training?
FT
Weight/reps to train ST
high reps, low weight
Weight/reps to train FT
low reps (1-3), high weight (~1RM)
Using 80% 1RM, what reps indicate fiber predominance?
4-7 reps = FT
10 reps = both
15-20 reps = ST
What is speed endurance?
Low level of sustained power output - when energy requirements exceed body’s ability to deliver oxygen
Maintains proper form, minimizes fatigue during competition, increases anaerobic threshold
How much slowing occurs in elite sprinters at the end of 100-m?
Reach max speed at 60 m, hold for 20 m, slow 1/10 of second in final 20 m.
Anaerobic energy system
- ATP/CP pathway (creatine phosphate)
2. ATP lactic energy pathway
ATP/CP system
Requires no oxygen to supply 5-8 seconds of max effort
Fuel for first 60-80 meters of sprint
Fully recharged after 2-3 min of rest
ATP lactic acid system
Requires no oxygen
Muscles release pyruvic acid and converts to lactic acid - both converted to ATP
1 hour to remove acid
How can you reduce recovery time after anaerobic sprint?
Light activity at 40-50% max
What is the most likely cause of post-exercise muscle soreness?
Microtears
How to improve anaerobic capacity?
Reps begin while athlete still in state of reduced performance capacity
4 key principles of training
- Progressive Overload
- Specificity
- Reversibility
- Individual Differences
How often should aerobic training be incorporated into power athlete?
1-2 days per week
Why is stretching necessary?
Increases range of motion, conserves energy, increases fluid motion, aids muscle relaxation, supports good form, helps cool body at end of workout
How can increasing ROM improve speed?
increasing stride rate and decreasing energy expenditure and resistance
How likely is injury if a joint on one side of the body is 15% more flexible than the other joint?
2.5 x more likely
Stretching intensity?
Slow, relaxed, controlled, pain-free (mild discomfort ok)
Key McKenzie exercises
Lying face down in elbow extension, extension in lying, extension in standing (5-6 times daily with pain onset)
How much ground contact force is added when weight increases?
For every pound of excess fat, 2 pounds of ground contact force is needed to maintain speed
What is the zone?
Effortless; flow state; lower heart and breathing rates; brain wave freq 8-13 Hz
What is open focus?
visual awareness; improve by doing turns or rolls while coach throws ball at you
Best way to develop “slowing” sensation during flow state
Incorporate skills of combat breathing and visual awareness
Training both sides of body assists in…
improving skill levels by producing higher levels of synchrony and coordination in the nervous system; approximate ambidexterity is the goal
Why is power output training important for soft tissues?
Ability of tissue to defend, repair, heal, regenerate, remodel, and self-regulate
What is speed power?
Explosive power to propel body into rapid movement and exert max force
What is the recovery period between aerobic/anaerobic workout?
18-24 hours
What is the recovery period between strength training workouts?
48 hours
Next workout must occur within… to avoid decline in fitness levels
24-48 hours
Necessary to work or train fast to be fast?
yes
The most effective way to generate force is to increase
acceleration and mph speed
Adding too much weight and not improving strength of push off…
negatively affects body weight and ground contact force ratio
Desirable goal for all overfat football players?
Weight loss with no reduction in ground contact force
What is triple extension?
Exercises that activate the joints and muscles of the hip, knee, and ankle
Sprinting, Olympic lifts, squats
Weyand study concluded that human runners reach faster top speeds not by repositioning their limbs more rapidly in the air,
but by applying greater support forces to the ground
Sprint-resisted training
Austin leg drive machine, heavy sleds, resistance cords, weighted vests and body suits, staircase and uphill sprinting
Speed strength training
Weights
Plyos
sprint-resisted
Why is minimum hypertrophy program preferable?
Max hypertrophy program is less effective in increasing ground contact force and also adds body weight
What is sprint-strength training?
Specific speed-strength exercises (parachutes, sleds, slopes, tubing)
Load and reps for minimum hypertrophy
90-100% 1RM, 1-3 reps, 5 min recovery
Load and reps for power development
70-90% 1RM, 1-6 reps
Load and reps for strength development
80-90% 1RM, 1-5 reps
Load and reps for hormone/hypertrophy
70% 1RM, 10 reps
Load/reps for muscle endurance
50-60% 1RM, 12 reps or higher
Muscle groups to target for sprinting speed
Quads
Plantar flexors
Hams
Dorsiflexors
How to train the flexors
High speed contractions and low weight (endurance)
How to train the extensors
Heavy weight and low reps (power)
Near complete recovery occurs in how many minutes?
3-5 min (ATP/CP almost restored)
Minimum hypertrophy speed-strength requires how much of a rest period?
5 min (energy stores and neuromuscular system)
How much ATP is restored in 30 seconds?
50%
Improving hamstring strength
Olympic lifts, leg curls, isometrics, backward sprint-resisted
Ballistic training is for
supplement to traditional speed-strength training; improves energy absorbing capabilities
Plyometrics develop…
strength as quickly and as forcefully as possible
Starting and Explosive strength
How long will someone train to see 7/10 of a second difference in their 40-yard time?
8-12 weeks
Main purpose of the test battery?
Identify key factor limiting the speed of each athlete to provide focus for off-season improvement training
What are the most used and misused tests in sports?
40- and 60-yard dash (these sprints are rare outside of track and field)
Which tests are covered by the 120 yard dash?
First 3 steps 10-yard dash 20-yard dash 40-yard dash Flying 40-yard sprint Speed Endurance 1/2 info for stride rate (steps/second)
Too much weight forward in the crouched start…
decreases ground thrust force
Too little weight forward in the crouch start…
provides too much resistance
Difference in thrust between the front and back legs?
Near equal
Foot strike in first 3 steps?
On ball of foot
Foot strike after first 3 steps?
Almost flat with contact made first on outside front of ball, then heel
Good sprinters find their optimum stride length, then…
focus on maximizing stride rate
After proper form is established, stride length can only be increased by…
improving ground contact force
How long can max speed be maintained?
1-2 seconds
How far should harness lines be when training the drive phase
6-8 yards behind runner
How far should harness lines be when training max velocity
0-15 yards behind
Should ankle weights be used as a sprint-resisted technique?
No - injury is possible, sprint form is altered, and its not effective
How can drills transfer skills to game conditions?
Must simulate game conditions
When is sprint-assisted training performed in workout?
At the beginning when athlete is fatigue-free
Goal of sprint-assisted training?
Activate motor units more quickly and produce better neuromuscular adaptation; increases stride rate
Rest time between sprint-assisted sets?
Full recovery 5-6 min
Best sprint-assisted technique?
Towing with surgical tubing
5 factors of 100-m dash training
- Reaction Time
- Block Clearance
- Speed of Efficient Acceleration
- Maintenance of Max Velocity
- Lessened Degree of Deceleration
Sequence of Training Session
- Warmup
- Dynamic Stretching
- Form training
- Sprint-assisted
- Sport-specific drills
- Scrimmage
- Conditioning
- Cooldown
- Static Stretching
When does the preseason start?
2 months before 1st scheduled practice
How often should sprint-assisted training occur in preseason?
2-3 x/week
How often should speed endurance training occur in preseason?
2-3 x/week
How often should sport loading occur in preseason?
2 x/week
How often should speed-strength training occur in preseason?
3 x/week
How often should ballistics training occur in preseason?
1 x/week
How often should plyometrics occur in preseason?
1-2 x/week
How often should static stretching occur in preseason?
2-3 x/week
How often should battery be performed?
First week, 4th week, 8th week
How fast does detraining become noticeable?
1-2 weeks
What is a macrocycle
1 phase or more training year
What is a mesocycle
weeks of training
microcycle
days of training
What programs are no recommended for preadolescents?
Plyometrics
Heavy weight training
What programs are recommended for preadolescents?
Flexibility Form Modified speed endurance Limited speed-strength Sprint-resisted Sprint-assisted
During adolescence, young athletes should devote time to…
Skill Development
Proper Form
Sprint-assisted
When should specialization be avoided?
Before age 15
Are female athletes more susceptible to injury?
5-7 times more likely to sustain ACL injury
Also more susceptible to other injuries - don’t bend knees and hips as much as boys when run, jump, and turn
Program to prevent injury in women?
PEP - Prevent injury, Enhance Performance
How much weight should young athlete lift?
No more than 65% 1RM for each exercise
