Chapter 13 Shit Flashcards
What is maximum muscular strength?
-Also known as low-speed strength
-The force of a muscle or muscle group can exert in one maximal effort while maintaining proper form
-Quantified by 1 rep max (1rm)
+In given lift such as the bench press, squat, deadlift
+Isometrically against an immovable object - measured via transducer
+Maximum force at a given isokinetic speed
-Measurement of choice for many strength and conditioning professionals
+Do not require expensive equipment
Reflect the dynamic ability needed for sport
1rm measured after the athlete has performed a warm-up with submaximal load
+First attempts typically at 50% estimated 1 rep max followed by 1-5 minutes of rest depending on difficulty
+Tester increases weight based on the difficulty of the previous repetition
+Skilled professionals should be able to find the 1rm within 3-5 attempts following the warm-up
What is anaerobic maximum muscle power?
-Related to the ability of muscle tissue to exert high force while contracting at high speed
-Tests are of short duration performed at maximal speed and produce high power output
+Typically occur in one second or less
+Rely primarily on creatine phosphate and stored ATP for energy
What are example tests for anaerobic max muscle power?
-1rm explosive exercises - i.e. snatch, power clean, push jerk
-Height of a vertical jump
-Stair sprint time
-Wingate anaerobic test
-Power output reflects both force and velocity
-Maximal power may be increased despite no gain in jump height if athlete gained bodyweight
Power can also be measured via cycle ergometer
What is the Wingate anaerobic test?
-Athlete performs 30 seconds of effort on cycle ergometer with resistance calibrated based on body weight and training experience
-Work performed is determined from the resistance value and number of pedal revolutions
-Power is calculated as work divided by time for each 5 second interval
-Parameters calculated include peak power, average power, and fatigue index
What is anaerobic capacity?
-Maximal rate of energy production by the combined phosphagen and anaerobic glycolytic systems for moderate-duration activities
-Typically quantified as maximal power output during muscular activity between 30 and 90 seconds
What is local muscular endurance?
-The ability of certain muscles or muscle groups to perform repeated contractions against submaximal resistance
-Tests should be performed in a continuous manner for several seconds to several minutes without rest periods or extraneous movements
What is an example of a local muscular endurance test?
Maximum pull ups, pushups, or fixed-load resistance exercises
What is Agility?
-The ability to stop, start, and change the direction of the whole body rapidly
-Consists of two main components:
+Speed in changing directions
+Cognitive factors
-Recently redefined as:
+“A rapid, whole-body, change of direction or speed in response to a sports-specific stimulus”
-Typically confined to physical capacity tests such as:
+Change of direction speed
Cognitive components such as anticipation
What are some examples of test for aerobic capacity?
I.e. 1-mile run, maximal aerobic speed, or yo-yo intermittent recovery
What is aerobic capacity?
-The maximum rate at which an athlete can produce energy through the oxidation of energy sources (carbohydrates, fats, and proteins)
-Also called aerobic power
-Typically expressed as volume of O2 consumed per kilogram of body weight per minute
+I.e. mlkgmin
-Difficult to measure oxygen consumption without expensive equipment
+Aerobic capacity is generally estimated by performance on aerobic endurance activities
What are some examples of agility tests?
-T-test
-5-0-5 agility test
-Pro agility test
What is speed?
-Movement distance per unit of time
-Typically quantified as the time taken to cover a fixed distance
-Shorter distances such as 10 yards measure acceleration
-Longer distances such as 40 yards measure maximum speed
-Speed tests are not usually conducted over distances greater than 100m
+Longer distances reflect anaerobic and aerobic capacity as opposed to the absolute ability to move at maximum speed
-Best measure with electronic timing devices
+Hand measuring with stop watch introduces significant error particularly in untrained testers
+Hand-measured speeds typically up to 0.24 seconds faster due to time-reaction delay in pressing the stopwatch at the gun and anticipating and pressing early as athlete approaches finish line
-Split times are also useful to assess speed and acceleration capacities
-Speed and agility tests both require proper footwear and non-slip surfaces
What is flexibility?
-The range of motion (ROM) about a body joint
-Typically measured with:
+Manual and electronic goniometers
++Measures joint angle
+Sit and reach test
++Measures combined flexibility of hips and lower back
-Measurements are more reliable when preceded with standardized warm-up and static stretching
-Athlete should move slowly into the fully stretched position and hold the position
-Ballistic stretching - characterized by bouncing to increase ROM - cannot be allowed
-Many screens exist to assess overall flexibility
+No current consensus on which screen to use or link between results of screen and injury
+Good s+c professionals routinely screen athletes by viewing performance in training
+Various movement screens can be used to assess total mobility in joints:
++I.e. overhead squat
What is balance?
-The ability to maintain static and dynamic equilibrium or the ability to maintain the body’s center of gravity over its base of support
-Athletes with poor balance are at a greater risk for lower limb injury
What is stability?
A measure of the ability to return to desired position following a disturbance of the system
What are common tests for balance and stability?
-Timed static standing tests (eyes closed and standing on one or both legs)
-Balance tests using unstable surfaces
-Tests with specialized balance equipment (neurocom, biodex balance)
-Balance error scoring system (BESS) and star excursion balance test (SEBT) have very good reliability and studies supporting their use
What is body composition?
-The relative proportion by weight of fat and lean tissue
-Body composition procedures typically use the basic two-compartment model
+Fat and lean tissue
-With a trained and competent tester, the skinfold measurement technique is the most reliable and valid means for assessing body fatness that is generally available to strength and conditioning professionals
+Skinfold is preferable to body circumference measurements
-Dual x-ray absorptiometry (DEXA) and hydrostatic weighing are often considered the “gold standard:
-Skinfold measurements use calipers to measure the thickness of pinched skin and fat
+Calipers should apply consistent pressure regardless of the amount of tissue measured
-Circumference measurements can be added as they can yielded important chronic disease risk information
What is anthropometry?
-The science of measurement applied to the human body
-Generally includes measurements of height, weight, and selected body girths
How should one go about measuring height?
-Should be ideally measured via stadiometer
-If not available, the athlete can stand against a wall and be measured via measuring tape
-Height should be measured without shoes to the nearest quarter inch of half cm
How should one go about measuring weight?
-Most accurate body mass or body weight measurement is performed with a certified balance scale that is calibrated on a regular basis
-A calibrated electronic scale is an acceptable alternative
-Athletes should be wearing minimal dry clothing
-Should be similarly dressed and weighed at the same time for comparisons at a later date
-Most reliable body mass measurements are made in the morning on rising after elimination and before ingesting fluid or food
-Hydration level can result in variability of body mass
+Encourage athletes to avoid salty food the day before weigh in in and go to bed normally hydrated
How should one go about measuring girth?
-Best obtained with the aid of a flexible measuring tape equipped with a spring-loaded attachment
-Girth measurements should be made at the beginning of a training period for comparison with future measurements
What is the statistical evaluation of test data?
-After tests have been chosen and administered, the steps include some or all of the following:
+Analysis of the data the individuals or group over the training period to determine the change in performance (i.e. pre and post-testing)
+Analysis of performance relative to that of similar individuals or groups tested in the past
+Analysis of the relationship of each athletes scores to those of the group
+Comparison of individual scores to local, state, national, or international norms
What are the score types to consider when looking at test data?
-Difference score
+The difference between an athletes score at the beginning and end of a training period or between any two testing times
-Percent change
+The relative percent increase or decrease in performance based on initial testing
What are limitations to evaluating test data?
-Athletes beginning at a higher training status have less biological room for improvement
+Athletes with poor initial performance have substantial room for improvement
-Athletes may deliberately fail to give maximal effort on pretraining tests to inflate their pre- to post training improvement scores
+Encourage athletes to give maximal effort on both pre- and post training tests
