chap 12-17

Question 1

concurrent or criterion referenced validity

Answer 1

extent to which a test score is related to some other measure of the same ability (gold standard)

Question 2

what are the factors you should keep in mind w test selection (5)

Answer 2

1. metabolic energy system
2. Biomechanical movement pattern specificity
3. Experience and training status
4. Age and sex
5. Environmental factors

Question 3

rest for multiple tests

1. not close to max
2. max
3. bwn test batteries

Answer 3

1. 2-3 mins
2. 3-5mins
3. at least 5 mins

Question 4

Sequence of Tests (7)

Answer 4

1. Non fatiguing (skin fold etc)
2. Agility tests
3. Max power/strength
4. sprint
5. Local mm endurance
6. Fatiging anaerobic capacity
7. Aerobic capacity

Question 5

What is the primary energy source for low speed and high speed mm strength tests

Answer 5

ATP

Question 6

what is inferential stats

Answer 6

draws general conclusions about a population from information collected in a pop sample

Question 7

what is the general and specific warm up (+ time frames)

Answer 7

general= 5-10 mins

Specific= 8-12 mins (dynamic stretching on focused mvmts)

Question 8

What is autogenic inhibition vs reciprocal inhibition

Answer 8

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)

Question 9

PNF protocols

Answer 9

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)

Question 10

guidlines for dynamic stretch

Answer 10

5-10 reps for each mvmtt

-increase rom on each rep

Question 11

what are the program design variables (7)

Answer 11

Needs analysis
Exercise selection
Training frequency 
Exercise order
Training Load-reps
Volume Rest

Question 12

Beginer/intermediate/advanced time frame and recomendations

Answer 12

beginner (<2m) <1-2 x week
Intermediate (2-6m) 2-3x week
Advanced (>1year) 3-4x week

Question 13

Sport practice/ RT off season and preseason

Answer 13

Offseason- sport low, RT= high (hypertrophy/endurance initial, strength/powwer later)

Pre- sport=med, RT=medium (sport specific mvmt/stregth, power, endurance)

Question 14

In season + post season sport practice and RT

Answer 14

in- sport- very high, RT low (maintain gains)

Post season- sport=variable, RT- variable, may include other activities

Question 15

of sessions per week for beginner, intermediate and advanced

Answer 15

beg- 2-3
inter- 3-4
advanced- 4-7

Question 16

Offseason, pre, in ,post number of seassions

Answer 16

Off- 4-6
pre- 3-4
In- 1-3
Post- 0-3

Question 17

what is load volume and how to calculate

Answer 17

weight units x reps x sets

Question 18

how to calculate mechanical work

Answer 18

f x displacement

Question 19

relative load increases in % when moving up

Answer 19

2.5-10%

Question 20

less training lb increases for upper and lower body

Answer 20

upper- 2-5lb

lower- 5-10lb

Question 21

more trained increases in weight for upper/lower body

Answer 21

upper 5-10lbs

lower 10-15lbs

Question 22

what is the parrelell elastic component

Answer 22

epimysium, perimysesium, endomyseium and sarcolema- exert passive force with unstimulated mm stretch

Question 23

frequency and rest of polymeric exercise

Answer 23

2-4x week

48-72hrs bw

Question 24

work: rest ratio for plyometrucs

Answer 24

1:5-1:10

depth jumps- 5-10 sec bw reps and 2-3 mins bw sets

Question 25

volume recommendations for beginner/intermediate/advanced for plyo movements

Answer 25

beginner- 80-100
intermediate- 100-120
advanced- 120-140

Question 26

program length for ply programs

Answer 26

6-10 weeks avg

vert jump improves in 4 weeks

Question 27

adolescent and master recovery time between plyo

Answer 27

adolescent - min 2-3 days

Masters- 3–4 days

Question 28

what is norm for 1rm of lower body and upper body

Answer 28

1rm squat 1.5x bw

1rm bench 1-1.5xbw

Question 29

speed plyo norms

Answer 29

5 reps of squat with 60% weight in 5 sec or less

5 reps of bench with 60% weight in 5 sec or less

Question 30

recommended height for depth jumps

Answer 30

16-42 (30-32 norm)