Everything Flashcards
1
Q
validity
A
the degree to which something measures what its supposed to measure
2
Q
content validity
A
asssed by experts, to see if the test includes all relevant parts and measures
3
Q
criterion validity
A
the degree to which the validity agrees with the criterion - gold standard, should be using stats and is the most importanat validity
4
Q
face validity
A
how the validity appears to the individuals
5
Q
construct validity
A
the overall validty of if what the test measures, is what it is supposed to meausure
6
Q
reasons for testing 3
A
- identify the physical characteristics of an individual
- baseline, conduct pre, post and during, in order to prescribe and check the effects of the prescription
- regular testing to make sure there has been littele to no deviation from their goals for quality assurance
7
Q
Test I.D
A
testing the baseline physical attributes of an athlete to understand their potential if they have what is neccessary for their sport
8
Q
what is a test
A
a procdure examining the ability of a person in a specific endeavour
9
Q
what is a field test
A
a procedure examining the ability of a person in a specific endeavour outside of the labrotroy, no extensive testing or equipment
10
Q
most common test in sport
A
field testing
11
Q
measurment
A
a way of collecting data
12
Q
evaluation
A
analyzing the data for considerations about the future
13
Q
IST
A
Integrated Support Team
14
Q
reliability
A
the repeatabiliuty of a test
15
Q
informaation is not useful if it is not….
A
valid or reliabl
16
Q
intrasubject variability with examples
A
the lack of consistency in performance by the individual test - ex lack of sleep, fatgigue, stress
17
Q
intrarater variability with examples
A
the lack of cinsistency in performance by the person administering the test
- ex switching the tester, underqualified
18
Q
reliability provides the worthwhile…
A
change of a test
19
Q
types of test validity
A
construct, face, content, criterion ,
20
Q
types of reliability
A
intra-rater and intra-subject variablity
21
Q
why consider sport specificity?
A
coaches should consider it because differetn sports need differernt traits.
ex . metabolic systems, physiological structure, height , weight, gender, traiing status
and many team sports have age gaps tyhat need to be looked at in order to sleect a test for the entire team.
22
Q
test selection factors (5)
A
EMEBA
environmental factors
metabolic system specificity
experience and training status
biomechanical system specificity
age/sex
23
Q
experimental factors
A
extreme conditions can affect reliablity and validity
cardiorespiratory have poor results wiht altitude and heat
power and speed tests do better in altitude
24
Q
metabolic systems
A
make sure that the test follows the metabolic system at work in the sport and not the actual sport.
25
experience and training status
experienced individuals use higher demand for technique
less trained individuals have less demand for technique
26
biomechanical systems
make sure the movement patterns match the sport and are relevant to the testing
27
age/sex
young people dont have the attention span for long tests
tests cant tell between physiology and gender
therfore make tests representitive of the population
28
safety mindset
determined depending on the persons training experience
elite v. amateur
29
ensure test results by
SPROS
making sure tests are performed safely annd in the proper order (SAFELY
prescreening for health and safety no matter their level (PAR-Q and CSEP) (PRESCREENING)
recording measures ahead of time and after with record sheets (RECORD SHEETS)
laying out procedures ahead of time clearly stated , and organized (ORGANIZATION)
sequence of testing should be logical ( skills first then fatigue inducing tests) (SEQUENCING)
30
testing administrators
well trained and experienced in traing procedures and protocols
31
what increases buy in
large face validity adn a well informed athlete
32
Order of testing
should be logical and skills before fatigue
NAMSMC
non fatiguing test
agility
muscualr power and strenth
sprint speed
muscular endurance
cardiorespiratory performance
33
prepared athletes for testing
athletes should be prepeared and given the battery of tests and the date and time before in order to ensure they eat properly and are mentally prepared
34
3 benefits of warming up
- increase opening of precapillatcapillary sphincter
- increased blood flow to muscls
- redistrobution of cardiac output from organs to muscle
35
afferent means
back to the brain
36
who reaches steady state quicker
endurance trained individuals
37
if you increase aerobic activity we decrease
O2 deficit
38
supply of O2 needs to....
meet the demand of O2 by the muscle and energy system
39
what is a warmup
warmup is getting an athlete mentally and physically prepared before doing exercise or competition
40
a proper warmup will induce/cause these three thing?
increase core temp
increae muscle temp
increase exchange of O2, nutrients to target muscle tissue
41
geeral warmups are
5-10 mins
low intensity and continuos ( static stretchin)
can be sport specific but most jsut somehting like a jog,
want to increase heart rate, temperature, blood flow, decrease viscoscicty of joint tissue, increase O2 use
42
specific warmups are
8-12 minutes
sport specific and increase in intensity.
narrow down from gneral to specific.
dynamic streching, getting the muscles to contract,
mimic the demands and movemetn of the sport
43
6 benefits of a proper warmup
F IIII E
Fassrter muscle contraction of agonist and relaxation of antagonsit muscle
increased reate of force development adn reaction time
increase muscular strenght and power
increased 02 delivery to msucle therfore increase temp of muscle BOHR
increase blood flow to active musccle
enhance metabolic reactions - enzyme activity - sdh pfk cs
44
what type of stretching shows no evidence for injury prevention
static stretching
45
benifit of static stretching comes when..
it is prior to a sport with exessive range of motion and
46
exercise prescription 3 questions to ask
what are your shorterm adn longterm goals?
what is the purpose of this session?
where are you in your season?
47
does strretching help with sprinting, junmping or changing direction
SHORT DURATIONS OF STRETCHING shows no evidence in helping sprint, jump or change of direction , when done as a part of a dynamic or comprehensive warmup
48
exercise prescription approach (6)
NETETVR
needs analysis
exercise seelection
training frequency
exercises order
training load
volume
rest periods
49
needs analysis two step process
- evaluate the caharacteristics of the sport and recruitments of the sport
- asses the player
50
3 types of analyiss to look at
physiological analysis (metabolic systems, strenght power, hypertorphy
movement analyiss ( movement patterns, usculatr movements
in jury analysis - risk of injury , musclular problems
analysis should be subjective and objective
51
purpose of asssesing an athlete
to profile the needs and goals of an athlete by evaluating injury history, traiing, performance programs, to determine primary goals for traiing
52
training status
type of previous traiing , intensity and degree of technique
53
purpose of physical testing
to provide data to develop a traiing program that can be compared to normative data to identify the inidividuals stenghts and weaknesses
shoudl be sport specifc and target weakness to develop in the program
54
traiing goal purpose
to develop a traiing program based on data collected to see if your are meeting the goals of the athlete
55
we should selecet exercises based on
trainin g, technique, equipment, ecoperience and time available
56
aerobic exercise beneiftis
increase muscle growht via increasing capillaries opened therfore bloodflow to muscle that have growth factors.
increase prefusion of blood (deleivery of nutirients
increase type 1 muscle fibre performance
maintain intensity - imrpoving recovery
57
core exercises include
one large muscle group and incorportate 2 or more joints ex chest and back
58
assistant exercises
recruit smaller muscles more for stability and prprioception
single joint unusally ex rotator cuff muscles
59
muscle balance means
proper ratio of strenght between agonist and antagonist muscles not equal strength
to increase balalnce adn. decrease injury risk
60
technique and the practitioner
if the person doesnt know technique they should do it with no weight for evaluation and progress from guided machine to free weights
61
equipmnent selection
equipment should be selection based on its availability and sport specificity
62
pin vs plate loaded
time it takes to move plates can effect the amount of sets and overall lenght of session
63
training frequency
frequency should be based on type of sport , traiing status adn type of exercises
64
what determines the amount of rest needed
fitness and triaing level from the needs analysis
65
how long of recovery
no more than 3 days to pevent regression and one day inbetween traiing of the same energy systems
66
hwo do we train everyday
by alternating energy systems
67
anything over what % of heart rate = __ day rest
anything over 80% max heart rate requires one day rest
68
during season what gets primary priority
technnical trainging and tactics take priority over fitness in season
69
it takes atleast 72 hours to see..
muscle glycogen come back to resting levels
70
physical capacities
spacrb
speed
power
agility
coordination
reaction time/ movemetn time
balance
71
speed
skill and abiliity to produce high movement velocities - based on stride lenght and number
72
ability is
genetic
73
skill is
biomechanics
74
down hill and up hill sprinting
this is a trainiing technique that allows us to imporve stride lenght (uphill) and stirde frequency (downhill)
75
power
the rate of force production based on strenght and speed
typically power and speed determine siccess in sports
76
as we increase heavy loads we decrease speed, as we decrease heavy loads we increase speed, therfore pwoer is
power is the effective efficiency of balance between speed and force
77
agility
skill and ability to change direction while maintaining speed and balance
78
coordination
ability to perform motor tasks efficiently and effectively
79
balance
the ability to maintain equilibrium while moving or stationary - good for rehab and procprioception
80
reaction time
ability to respond to a stimulus to complete a task
81
how long does it take to become an exeprt
10 years, but that is in professional traiing environment with eprofesssional development
82
deliberate practice
deliberate practice is
not really enjouyable
no imediate rewards
a very structured activity to imporve performance
unspervised
uses cues and specific tasks to improvve performance.
takes effort
motivated to practice because practice imporves performance
83
what are the 6 principles of training
spridr
specifity
progressive overload
reversibiility
individual diffeernces
diijninshing returns
recuperation
84
fitt principle
frequency
intensity (most important aspect of developing and maintaining)
time
type
85
tip for getting in shape
do the least amount of work possible to imporve
do it safe
work gradually and slowly
86
stepos to follow for exercise program
GASC
get safety clearnace
assess yourself
set goals
choose activities you like
87
general cool down
slow 5-10 minutes , decrease heart rate , maintain blood flow, continuos, regulate temp and decrease muscle temp
88
specoific cool down
8-12 minutes dynamic - work specifc muscles that were used and require attention
89
cooldown def
the gradual decrease in exercise intensity after exercise or competiono to safely retor ciurcualtion back to normal levelas and facilitate homesostasis
90
cooldown slide (warmup regime error question) - 2 results of god warmup
increase blood going bakc to heart for recirculation
prevent pooling of blood in extremitites adn reduce blood going bakc to heart and brain? contradictin?
91
you should couple cool downs with ?
food, to bring nutirents to areas that are deficient post workout
92
cooldown graph
work too hard you delay recovery
work too littel you dont speed up the process
sweet spot is 40% VO2max
go to 40% of VO2 max in order to remove lactate and get to baseline as efficiently as possible
93
endomorph
relative adiposity of a physique
94
ectomorph
relative linearity and slenderness of a physique
95
mesomorph
rekative musckuleskeltal robustness of physique
96
3 wasy of asessinig somatotype
1- photoscopic - photos
2- anthropemetric - skin fold
3- photscopic + anthrpometric
97
body composistion
the bodys relative amouhnt of fat and fat free mass as a percent
98
fat free mass
all of the bodys non-fat tissues
99
hat are the three reasons we need fat
fat is our main source of energy
fat acts as a cushion for our internal organs
fat helps regulate our body's core temperature
100
essential body fat in men and women
3-5% on men
8-12% in women - high in women becuase of fat deposits in breast and uterus
101
amenorhia
when a womens fat percentage dips below 8-12% adn they are unhealthily lean, messing with their period cycle and no ovulation
lack of mensis can lead to decreased bone mass
102
two types of fat
subcutaneous fat - skin
visceral fat - surrounding organs
103
indicator of health
distrobution of fat around the body
104
visceral fat is more easily
mobilized into the blood stream
105
in exercise trained person we see visceral fat
decrease
106
apple shape
storage of fat in abdominal area - health risk adn more likely in postmenopausual women
107
pear shape
more fat in hips butt, thigh.s health benefit and in premenopausual women
108
what happens if bad fat falls less than 8-12 and 3-5 in men
CRIP
circulatory disordors
reproductive disorders
immune disorders
premature dath
109
ei is
energy intake q
110
ee is
energy expenditure
111
what happens when we get exercise energy expenditure is greater than energy intake /fat free mass
we get REDs
112
REDS stands for
relative energy deficiency
113
redss is when
exercise enrgy expenditure is greater than energy intake / fat free mass casue those with more muscle burn more fat at rest
114
reds is most common in what gender
bitches, females
115
reds can lead to what overlying conditon
LEA
116
what is LEA
chornic low energy svailability
117
LEA can lead to
infection ,sleep disorders, psychogenic disorders, elevated HRV increased HR, and endocrine function
118
psychogenic disroders can casue soemthhing called
OTS
119
what is OTS
overtraing syndrome
120
what is Functional overreaching
increasing training load to a point that cuases fatigue, but then with proper recovery, we see fatigue go away and adaptation from the increasesd load occur
121
what is nob-functionaloverreaching
non functional overreaching is when we increase training load to the point of fatigue but we dont get adequate rest and dont see adaptation
122
what is the only way to tell if you have functionally or non functionally overreached?
- by seeing if there is a decrrease in gains orperformance
123
how do you get rid of OTS
by immensly decreasing your traing load (HR no higher than 75% max
124
what is OTS
when we induce fatigue becuase of overtraining and poor recovery
125
what casues a huge waste in muscle
bad foods mixed with overtraining
126
energy balance is
energy in = energy out
127
if energy out is greater than energy in we...
lose weight
128
what is NEAT
non exercise activity thermogenesis
129
direct calimoetry
uses heat to see how much energy we use , nobody uses direct
130
indirect calimotry
uses c02 expellled adn 02 intake to see hwo much energy we use
131
what is BMI (Body Mass Index)
BMI is the body mass index
it is a measure of realtive body weight that hoghly correlates with the amount of body fat
made on the conceot of weight and height should be proportional
132
what is the first line of understanding health risks of boyd weight
BMI testing
133
BMI is always accurate T or F
False because it odesnt account for ffmass, but there is a certain point wehn too much ffm does start having negative impacts
134
waist circumference
asssesment of waist girht to measure potential storage of adipose tissue in unhealthy parts of the body
second line of attack for ody comp health
135
5 ways of assessing body composittion
SBPHD
skin fold
bioelectrical impedance
plethysmography - Bod Pod
Hydrostatic weiging
DEXA
136
DEXA scan
measures resistance of x rays using low and high photn energyies
resistance depends on the density thickness adn chenical makeup of the tissue
it is the gold standard for measuring BMD and bone mass
137
hydrostatic weighing
is finding body fat and fat free mass using body density by weighing ourselves on air and in water
138
limits of hydrostatic weighing
gassy foods
claustrophobia
patient adherance
139
bod pod
measures air displacement
140
limits of bod pod
hair and claustrophobia
141
bioelectrical impedance
the resistance of an small electrical signal through our body , fat free mass is a good conductor becuase it stores most of the bodies water
amount of resitsance is related to fat free mass
142
limits to bioelectrical impedance
general equatiion - no gender no age
143
skinfold assesment
measures thickness of skin for body density and comp
inexoensive and pracitcal
jackson and pOllock - 3 & 7 sites
requires high degreee of skill
