Chapter 1 Flashcards
The Modalities of Strength and Training Conditioning
- Resistance (Weight) Training (RT)
- Plyometrics
- Sprint/Agility Training
- Flexibility Exercises
- Aerobic Training
The Health- and Skill-Related Components of Fitness
- Strength
- Power
- Speed
- Jumping Ability
History of S&C: 2500 BC
art of strength contests on tomb walls in Egypt
History of S&C: 1800 BC
weight-throwing contests in Ireland
History of S&C: 1122-255 BC
strength tests in military in China
History of S&C: 6th century BC
rigorous military training in Greece
History: Greece
- Spartan boys sent to military school at 6-7 years of age
– Gymnastics, run, jump, javelin, discus, swim, & hunt
– Olympic games
Who is related to the concept of progressive overload?
Greek strongman and wrestler “Milo of Crotona.”
Who was important between 129-199 AD in science and medicine for strength and conditioning?
Greek physician Galen
Greek physician Galen
- Recommended RT
– Promoted use of handheld weights
– Worked with gladiators
History of S&C Science & Medicine: Renaissance
- French writer Montaigne described benefits of RT
– Camerarius (1544): wrote on RT health & performance benefits
– Vesalius (1514-1564): wrote book on A&P
– Albinus (1697-1770): wrote book on A&P
When did strength and conditioning gain popularity?
the 19th century
History of S&C: 19th Century
- Physical educators brought ideas to U.S. from Europe
- Rigorous training programs established
Use of ropes, medicine balls, dumbbells, clubs
In what sport were rigorous training programs established?
Gymnastics, manual RT, calisthenics, flexibility exercises,
games/sports, dance
What did Dudley Sargent (1849-1924) do in the 19th century?
invented exercise
machines & developed assessments of muscle strength
When was the era of the strongmen?
(mid-1800s to early 1900s)
Where did the strongman often appear?
in the “side shows” of circuses, state fairs, etcetera of the era
Era of the Strongmen: Louis Cyr (1863-1912)
4,337-lb back lift & horse pull
Era of the Strongmen: George Hackenschmidt (1877-1968)
wrestling champion
Era of the Strongmen: Eugen Sandow (1867-1925)
model for Mr. Olympia trophy
Brief History of S&C: 20th Century
- RT myths & misconceptions escalated
- Strongmen marketed alternative RT equipment or
programs
Who developed the training philosophy Dynamic Tension in the 20th century?
Angelo Sicliano aka Charles Atlas (ads in comics and shi)
History of S&C: 20th Century important years
- 1899: first issue of Physical Culture magazine
– 1902: Strength Magazine published
– 1894-1946: publication of many weight training books
History of S&C: Weightlifting
1891: First weightlifting championship
– 1896: Weightlifting first entered Olympics
– Bob Hoffman (1898-1895): “Father of American
Weightlifting”
History of S&C: Bodybuilding
- Begun in early 1900s
– Mr. America competitions in 1930s & 1940s
– Joe Weider: legendary bodybuilder
Naim Suleymanoglu
He was a seven-time World Weightlifting champion and a three-time Olympic gold medalist who set 46 world records. “Pocket Hercules”
Joe Weider is known for what?
His work largely led to the
the popularity of bodybuilding in the U.S.
History of S&C: Powerlifting
Evolved in late 1950s
– Composed of squat, bench press, & deadlift
– First championships in 1964 in York, PA
– International Powerlifting Federation formed in 1972
– Powerlifting USA magazine published in 1980s
History of S&C: Strength Competitions
- 1977: World’s Strongest Man competition begun
– Involves athletes from multiple sports
History of S&C: Strength &
Conditioning Today
- RT is Recommended for virtually Everyone
- RT has been Shown to Enhance Health, Well-being, and Performance
- There has been a huge increase in the valid scientific
study of RT beginning 1970s
What did the American College of Sports Medicine do in 1998?
released their first position stand on RT
What is the most important benefit of RT for performance?
↑ capacity to perform activities
of daily living (becomes more
important as we age)
What are the Health-Related Fitness Components?
- Muscular strength
– Muscular endurance
– Cardiovascular endurance
– Flexibility
– Body composition
What are the Skill-Related Fitness Components?
- Power
– Speed
– Agility
– Balance & coordination
– Reaction time
Bodybuilding components
- Physique contest judged subjectively by panel
– RT is essential component of training
– Presentation of physique is critical
– Compulsory poses
– Choreographed posing routine
– Training aimed at hypertrophy, symmetry, shape, & definition
What is the only lifting sport in the Olympics?
weightlifting
What are the two competitive forms of weightlifting in the Olympics?
The snatch and clean & jerk
Weightlifting components
- Competition on amount of weight lifted relative to weight class
- Requires total body coordination, power, & speed
Vasily Alekseyev
weightlifter who dominated the sport in the 1970s
Powerlifting components
- Maximal performance of three competition lifts:
- Squat
- Bench press
- Deadlift
– Placing is based on maximum lifting performance over 3 trials
– Weight classes
– Specialized equipment
What are some examples of specialized equipment used in powerlifting?
bench press shirts, squat suits, erector shirts, wraps
What is an example of a strength competition?
“World’s Strongest Man”
Strength competitions involve what?
- Max dynamic & ISOM
strength - Grip strength/endurance
- Power
- Strength endurance
- Pain tolerance
- Determination
Strength competitions common events
- Farmer’s walk
- Tire flipping
- Various loading
- Medleys
- Barrel loading
- Various deadlifts
- Car walk
- Duck walk
How is education in S&C gained?
scholarly study
(including certifications), personal experience, and
professional practice
Education and Proficiencies: Scholarly study
- BS or BA degree is highly recommended in an exercise-related
field - Master’s required in higher-level jobs
Education and Proficiencies: Personal experience
- Playing sports
- Training
- Observations of other athletes & coaches
Education and Proficiencies: Professional practice
internships
Important Memberships and Certifications Benefits
- Networking
- Access to Liability insurance – an often overlooked, but
important benefit
The most recognized organizations
National Strength & Conditioning Association (NSCA)
– American College of Sports Medicine (ACSM)
– Collegiate Strength & Conditioning Coaches Association (CSCCa)
– USA Weightlifting
– International Sport Sciences Association (ISSA)
What are the Duties, Roles, and Responsibilities of a S&C professional?
- Assess, motivate, educate, & train athletes to improve sport
performance
– Conduct sport-specific testing sessions
– Design & implement safe & effective S&C programs for your
clients (athletes or not)
– Provide guidance for clients in nutrition & injury prevention
