Chapter 1: Integrated training essentials

Question 1

Integrated Training

Answer 1

A comprehensive approach that attempts to improve all components necessary for an athlete to perform at the highest level and prevent injury

Question 2

Functional Strength

Answer 2

The ability of the neuromuscular system to contract eccentrically, isometrically, and concentrically in all 3 planes of motion

Question 3

Neuromuscular efficiency

Answer 3

The ability of the HMS to allow agonists, antagonists, synergists and stabilizers to work synergistically to produce force, reduce force, and dynamically stabilize the entire HMS

Question 4

Stretch-Shortening Cycle

Answer 4

An Active stretch(eccentric contraction) of a muscle followed by an immediate shortening(concentric) of that same muscle

Question 5

Length Tension relationship

Answer 5

The resting length of a muscle and the tension the muscle can produce at this resting length

Question 6

force-couple

Answer 6

muscle groups moving together to produce movement around a joint

Question 7

Synergistic Dominance

Answer 7

Compensation by snergists for a weak or inhibited prime mover in a attempt to maintain force production and functional movement patterns

Question 8

Flexibility

Answer 8

The ability of the HMS to have optimal ROM as well as neuromuscular control throughout that ROM in order to prevent injury and enhance functional efficiency

Question 9

Rate Coding

Answer 9

Muscular Force can be amplified by increasing the rate of incoming impulses from the motor neuron after all prospective motor units have been activated

Question 10

Rate of force production

Answer 10

how quickly a muscle can generate force

Question 11

Stabilization Strength

Answer 11

the ability of the stabilizing muscles to provide dynamic joint stabilization and postural equilibrium during functional activities

Question 12

Components of an integrated sports performance program

Answer 12

Flexibility training
metabolic energy system training
core training
balance training
plyometric training
SAQ training
resistance training
sport-specific training

Question 13

exercise selection criteria

Answer 13

Safe
Challenging
progressive
systematic(integrated functional continuum)
Proprioceptively enriched
activity specific

Question 14

exercise progression continuum

Answer 14

slow to fast
known to unknown
stable-controlled-dynamic functional movement
low force to high force
correct execution to increased intensity

Question 15

Plane of motion

Answer 15

sagittal
frontal
transverse
combination

Question 16

body position

Answer 16

supine
prone
sidelying
sitting
kneeling
half kneeling
double leg standing
staggered stance standing
single leg standing

Question 17

base of support

Answer 17

bench
stability ball
balance modality
other

Question 18

lower extremity symmetry

Answer 18

2 legs, stable
staggered stance, stable
1 leg, stable
2 leg, unstable
staggered stance, unstable
1 leg, unstable

Question 19

upper extrmeity symmetry

Answer 19

2 arms
alternate arms
1 arm
1 arm with rotation

Question 20

external resistance

Answer 20

barbell
dumbbell
cable machines
tubing
medicine balls
power balls
other

Question 21

balance modality

Answer 21

floor
foam pad
balance disc
wobble board
sand

Question 22

OPT model

Answer 22

6 phases

1. stablilization endurance training
2. strength endurance training
3. hypertrophy training
4. maximal strength training
5. power training
6. maximal power training

Question 23

Phase 1

Answer 23

Stabiliztion Endurance Training

Question 24

Phase 2

Answer 24

Strength Endurance training

Question 25

phase 3

Answer 25

hypertrophy training

Question 26

phase 4

Answer 26

maximal strength training

Question 27

phase 5

Answer 27

Power training

Question 28

phase 6

Answer 28

maximal power training