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Strength and Conditioning > exam 2 > Flashcards

exam 2 Flashcards

1
Q

physiological benefits of a warm up

6 of them

A
  • increase blood flow to active muscles
  • increase HR
  • increase body and deep muscle temp
  • help fibers in muscle stretch
  • faster muscle contraction and relaxation
  • increase muscle strength and power output
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2
Q

neurological benefits of a warm up

A
  • more coordinated movements
  • increase rxn time
  • increase efficiency of exchange of O2 from hemoglobin to myoglobin
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3
Q

general warm up vs specific warm up

A

G: low intensity and not related to activity
S: skill rehearsal/sport related activity

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4
Q

negative effects of static stretching

5 of them

A
  • force production
  • power output
  • running speed
  • rxn time
  • muscle endurance
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5
Q

limitations of static stretching

6 of them

A
  • does not prepare body for injury prevention
  • tends to be non weight bearing
  • uniplanar
  • only isolates one jnt
  • muscle is relaxed
  • slowing metabolism
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6
Q

factors effecting flexibility

6 of them

A
  • jnt structure
  • age
  • gender
  • resistance train w/ limit ROM
  • muscle bulk
  • activity level
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7
Q

stretching protocol for static stretching

A
  • hold for 15-30 sec
  • 3-5 stretches per major body part
  • increase stretch w/ each set
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8
Q

key points for static stretching

5 of them

A
  • do post workout
  • separate activity
  • stretch to discomfort not pain
  • avoid holding breath
  • dont bounce
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9
Q

benefits of functional/dynamic stretching

6 of thm

A
  • gain flexibility w/ movement
  • weight bearing
  • multiplanar
  • involved muscle contraction
  • great pre cursor to dynamic warm up
  • metabolic
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10
Q

3 types of PNF stretching

A
  • contract relax
  • hold relax
  • hold relax w/ agonist contraction
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11
Q

what should you look at when assessing if a child is ready to resistance train
4 of them

A
  • body type
  • coordination
  • ask about experience w/ PA
  • any experience w/ wts/resistance training
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12
Q

what are some concerns w/ resistance training during a childs growth spurt
4 of them

A
  • muscle imbalance
  • tightening of tendons=decrease flexibility
  • growing pains
  • should decrease resistacne
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13
Q

key points in program design for adolescence

7 of them

A
  • address all five fitness goals
  • safe progression
  • constantly monitor technique and form
  • multi jnt lifts
  • dynamic warm up
  • stretching post activity
  • hydration and nutrition
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14
Q

what are some differences btwn males and females body types

3 of them

A

females:

  • 2/3 strength
  • power output only 63% of males
  • weak knees/upperbody
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15
Q

3 disease to look out for in older adults

A
  • osteopenia: lower bone density compared to normal
  • ostoeoporosis: losing bone dnesity
  • sarcopenia: losing muscles mass as you age
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16
Q

key points in program design for older adults

9 of them

A
  • nutritional analysis
  • individualize program
  • monitor technique
  • minimize soreness
  • focus on major muscle groups
  • do functional day to day movments
  • body weight/standing exercises
  • if new to RT do 1 set of 8-12 reps
  • only do power lifting when mastered strength exercises
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17
Q

why do we test athletes?

A
  • determine progression
  • model working wt off max wt
  • determine areas of improvement
  • coach can review abilities
  • know current fitness level
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18
Q

3 categories of tests

A
  • pretest: prior to new program
  • mid test: during training period
  • post test: after training period
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19
Q

two diff types of validity

A
  • face: degree to which test measure what it is suppose to measure
  • content: test is covering all components of a given sport
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20
Q

things that should be watched to maintain relaiabiltiy

6 of them

A
  • temp/humidity
  • surface conditions
  • uniform equipment
  • consistent bench/seat heights
  • perform standardized warm ups
  • same tester
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21
Q

things to consider when selecting a test

A
  • metabolic energy system
  • pattern specificity
  • experience and training status
  • age/gender
  • env’t
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22
Q

examples of env;t consideration when testing

A
  • hot/cold
  • humidity
  • wind speed
  • pollen
  • ground rxn force
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23
Q

order of tests when doing multiple tests in one session

7 of them

A
  • non fatiguing measurements (flexibilitiy/vert jump test)
  • agility
  • max power/strength
  • sprinting
  • muscular endurace
  • fatiguing anerobic capacity
  • aerobic test
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24
Q

definiton/example of max muscular strength

A
  • how much you can do once at a slow speed (1RM)

- squat/bench

25
Q

definition/example of max power test

A
  • max wt you can move once quickly

- vertical jump/hang clean/ margaria kalamen

26
Q

definition/example of anerobic capacity test

A
  • ATP-PCr and lactic acid system max

- 400m sprint/300yrd shuttle run

27
Q

definition/example of local muscule/anerobic endurace test

A
  • % of 1RM as many times as you can
  • longer lasting than anerobic capacity
  • max # of an exercise you can do
  • ex: push up/sit ups
28
Q

definition/example of aerobic capacity test

A
  • oxidative
  • volumes of oxygen consumed/kg BW/min
  • 1.5 mile run/12 min run
29
Q

definition/example of agility test

A
  • how quickly you can change directions/accel and decel

- T-test

30
Q

definition/example of speed test

A
  • how quickly you cna cover a short distance

- 40 yrd dash

31
Q

definition/example of flexibility test

A
  • most flexibile you are after a standard warm up

- sit an reach/apleys scratch/goniometers

32
Q

examples of body comp tests

A
  • skin fold
  • hydrostatic weighing
  • BMI
  • bioelectrical
33
Q

rule of 9

A
  • pick working wt (WW)
  • perform max reps at WW
  • 9x# of reps performed = x
  • x + WW
34
Q

action when 80-90 degrees and < 70% humid

A

-monitor out of shape and/or heavy atheletes

35
Q

action when 80-90 degreees and < 70% humid

A

-increase frequency, length, and amount of rest

36
Q

action when 90-100 degrees and < 70% humid

A

-increase frequency,length, and amount og rest

37
Q

action when 90-100 degrees and >70% humid

A

suspend testing outside

38
Q

1st phase of general adaption system

A

alarm phase:

  • soreness
  • temp drop in performace
  • lasts a couple days
39
Q

2nd phase of general adaption system

A

resistance phase :

  • neurological adaptions
  • learn movement patterns
  • hypertrophy starts
  • increase in performance
40
Q

3rd phase of general adaption system

A

exhaustion:

  • want to avoid this stage
  • injury
  • top hard too fast
41
Q

goals of post season

A
  • recovery
  • active rest
  • non sport specific
  • right after last contest
42
Q

goals of off season

A
  • longer than post

- not as sport specific in begin

43
Q

micro cycles of off season

A
  • hypertrophy
  • basic strength
  • power (more sport specific in this phase)
44
Q

goals of pre season

A
  • preparing to come back to practie
  • leass up to 1st contest
  • strength power sport specific skills
45
Q

goals on in season

A
  • preventing deconditioning

- want to peak in this meso cycle

46
Q

common mistake in periodization of sport macrocycle

3 of them

A
  • ignore post season
  • drag post season too long and never reach off/pre season
  • dont follow micro cycles in off season
47
Q

goal of prepatory phase

A
  • estabilish base level conditioning
  • decrease intensity and increase volume
  • limit number of sport skill practices
48
Q

hypertorphy sub group of prepatory phase

A
  • increase reps
  • decrease weight
  • 1-6 weeks
49
Q

basic strength sub group of prepatory phase

A
  • decrease reps
  • increase wt
  • not funtional movements
50
Q

strength/power sub group of prepatory phase

A
  • sport skill movement
  • move more quickly
  • maintain technique
51
Q

what seasons are put together during prepatory phase

A

post + pre + off

52
Q

1st transition phase

A

less intense
~1 week
-lower wt and time spent in wt room

53
Q

competition phase

A
  • peak during this period
  • 20-30 mins
  • like in season
54
Q

how to peak during compeition

A
  • lift > 93% 1RM

- 1-3 sets x 1-3 reps

55
Q

how to maintain once youve peaked

A
  • 80-85% 1RM

- 6-8 reps x 1-3 sets

56
Q

2nd transition phase

A
  • active rest
  • like post season
  • less intense/ unstructured
57
Q

non linear approach

A
  • based on 3 week workout
    1: 6rep max x 4 sets
    2: 10rep max x 3 sets
    3: 3rep max x 5 sets
58
Q

linear approach

A

1: 6rep max x 4 sets (heavy)
2: 6rep max x 4 sets (light)
3: 6rep max x 4 sets (medium)

Strength and Conditioning (3 decks)

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