chap 12-17 Flashcards
concurrent or criterion referenced validity
extent to which a test score is related to some other measure of the same ability (gold standard)
what are the factors you should keep in mind w test selection (5)
- metabolic energy system
- Biomechanical movement pattern specificity
- Experience and training status
- Age and sex
- Environmental factors
rest for multiple tests
- not close to max
- max
- bwn test batteries
- 2-3 mins
- 3-5mins
- at least 5 mins
Sequence of Tests (7)
- Non fatiguing (skin fold etc)
- Agility tests
- Max power/strength
- sprint
- Local mm endurance
- Fatiging anaerobic capacity
- Aerobic capacity
What is the primary energy source for low speed and high speed mm strength tests
ATP
what is inferential stats
draws general conclusions about a population from information collected in a pop sample
what is the general and specific warm up (+ time frames)
general= 5-10 mins
Specific= 8-12 mins (dynamic stretching on focused mvmts)
What is autogenic inhibition vs reciprocal inhibition
autogenic- acompkished via active contraction before a passive stretch of the same mm
Reciprocal inhibition- accomplished by contracting the mm opposing the one being passively stretched
(both stim golgi tendon organs, causing reflexive mm relaxation)
PNF protocols
Hold-relax= 10 sec pre, iso 6 sec, 30 sec passive
contract-relax= 10 sec pre, full rom concentric, 30 sec passive
Hold-relax with agonsist= during passive stretch, concentric action of agonist to increase (reciprocal + auto)
guidlines for dynamic stretch
5-10 reps for each mvmtt
-increase rom on each rep
what are the program design variables (7)
Needs analysis Exercise selection Training frequency Exercise order Training Load-reps Volume Rest
Beginer/intermediate/advanced time frame and recomendations
beginner (<2m) <1-2 x week
Intermediate (2-6m) 2-3x week
Advanced (>1year) 3-4x week
Sport practice/ RT off season and preseason
Offseason- sport low, RT= high (hypertrophy/endurance initial, strength/powwer later)
Pre- sport=med, RT=medium (sport specific mvmt/stregth, power, endurance)
In season + post season sport practice and RT
in- sport- very high, RT low (maintain gains)
Post season- sport=variable, RT- variable, may include other activities
of sessions per week for beginner, intermediate and advanced
beg- 2-3
inter- 3-4
advanced- 4-7
Offseason, pre, in ,post number of seassions
Off- 4-6
pre- 3-4
In- 1-3
Post- 0-3
what is load volume and how to calculate
weight units x reps x sets
how to calculate mechanical work
f x displacement
relative load increases in % when moving up
2.5-10%
less training lb increases for upper and lower body
upper- 2-5lb
lower- 5-10lb
more trained increases in weight for upper/lower body
upper 5-10lbs
lower 10-15lbs
what is the parrelell elastic component
epimysium, perimysesium, endomyseium and sarcolema- exert passive force with unstimulated mm stretch
frequency and rest of polymeric exercise
2-4x week
48-72hrs bw
work: rest ratio for plyometrucs
1:5-1:10
depth jumps- 5-10 sec bw reps and 2-3 mins bw sets
volume recommendations for beginner/intermediate/advanced for plyo movements
beginner- 80-100
intermediate- 100-120
advanced- 120-140
program length for ply programs
6-10 weeks avg
vert jump improves in 4 weeks
adolescent and master recovery time between plyo
adolescent - min 2-3 days
Masters- 3–4 days
what is norm for 1rm of lower body and upper body
1rm squat 1.5x bw
1rm bench 1-1.5xbw
speed plyo norms
5 reps of squat with 60% weight in 5 sec or less
5 reps of bench with 60% weight in 5 sec or less
recommended height for depth jumps
16-42 (30-32 norm)
