exam 3 Flashcards
1
Q
different types of grips
5 of thrm
A
- pronated: palms down “overhand”
- supinated: palms up “underhand”
- alternated: on pronated one supinated
- neutral: palm facing palm, bten pronated and supinated
- hook: pronated grip w/ thumb tucked under
2
Q
grip width
A
- common: about sohulder width
- wide: usually shortens ROM
- narrow: will be harder to lift
3
Q
body position
A
- standing: want feet shoulder width apart
- seated/supine: 5 pnt body position
4
Q
what is the 5 pnt body position
A
- head on bench
- 2 feet on ground
- low back/ butt on bench
- shoulders on bench
5
Q
what should breathing be like during lifts
A
- exhale thru sticking pnt
- inhale on descent
6
Q
grips for spotters
A
- barbell: alternating, should be narrower than lifter
- DB: spot at wrists
7
Q
list 9 strength and conditioning principles
A
- progressive overload
- muscle confusion
- priority principle
- pyramid principle
- DAPRE technique
- split system principle
- super set
- compound set
- stripping technique
8
Q
what is idea behind preogressive overload
4 of them
A
- increase one type of fitness
- increase intensity and volume overtime
- often do not follow this
- increase motor unit activation
9
Q
idea behing muscle confusuion
A
- never allow body to fully accomidate to one training session
- change up order
10
Q
idea behind priority principle
A
- train weaker body parts early
- energy levels are higher
11
Q
what is the pyramid principle
A
- it is specific to lifts
- start with low weight and high reps
- each set increase weight and decrease reps
12
Q
what is the split system principle
A
upper and lower body on diff days
13
Q
what is the stripping principle
A
- start with a good working weight
- take weight off and w/ no rest do an other set
- keep taking off weight until muscle failure
14
Q
what does the stripping principle result in
A
- massive blood flow to muscles
- makes you push thru fatigue
- very sore after = massive DOM
15
Q
3 foundational principle ot strength and conditioning
A
- specific adaptions to imposed demands (SAID)
- overload: train higher than competition level
- preogression
16
Q
steps to develop strength program
7 of them
A
- needs analysis
- exercise selection
- training frequency
- exercise order
- loads and reps
- volume
- rest periods
17
Q
steps of a needs analysis
6 of them
A
- eval demands of sport
- movement patterns
- major muscles involved
- energy system
- ideal body size
- assses individual
18
Q
what are core exercises
A
- recruit 1 or more muscle groups
- multi jt
- build strength
19
Q
what are assistance exercises
examples
A
- recruit smaller muscles
- single jnt
- non psort specific
- injury prevention
- ex: ab work, bicep curls
20
Q
what are structural exercises
A
- multi jnt power lifts
- stabilize spine
21
Q
what is the ideal exercise order
A
- power (multiple jnt)
- non power core exercises
- assistance exercises
22
Q
what are the ideal loads and reps for strength and power
A
strength: 85% 1RM, 4-6 reps
power: 80% 1RM, add speed
reps: single jnt athlete: 1-2 reps (80-90% 1RM)
multi jnt athlete: 3-6 reps (75% 1RM)
23
Q
loads and reps for hypertrophy and muscle endurance
A
hypertrophy: 67-85% 1RM, 6-12 reps
musc endurance: 12 reps
24
Q
what are the rest periods for strength power hypertrophy endurance
A
- strength: 2-5mins
- power: 2-5 mins
- hypertrophy: 30-90sec
- endurance: <30 sec
25
what is long slow distance aerobic training
- long period at slow pace
- > race distance
- slower than race pace
- 30min-2 hours
26
what is pace/tempo trianing
- > race intensity
- intermiten pace training = continuous intensity w/ short period of inreased output
- 20-30 mins
- increase both aerobic and anerobic
27
what is interval training
- train close to VO2 max
- periods of increased outpiut followed by reovery
- 1:1 work to rest ratio
- purpose: work at VO2 max for longer
28
what is repitition training
- 30-90sec for each work bout
- 1:5 for work to rest ratio
- increased reliance on anerobic metabolism
- purpose: increase speed
29
fartlek technique
- start at ~70% VO2max
- add hill or short burst of intensity at 85-90% of VO2max
- purpose: enhance VO2max/lactate threshold
30
three phases of plyometric exercise
- eccentric
- amortization/transition phase: dely btwn eccentric and concentric, DONT HOLD THIS FOR TOO LONG
- concentric: explosive
31
how much/often to do plyometric exercise
- 1-3x/week
- 48-72 hours btwn sessions
- 2-3mins btwn sets
- 6-10 week period w/ progression
32
what are some special conditiond for adolecents and plyometrics
- if during growth spurt be very cautious
| - never do depth jumps b/c of open growth plates
33
what are some considerations with older populations and plyometrics
- caution w/ single leg plyos
- 5 or less exercises/session
- watch foot contacts
- longer recovery
34
how to test lower and upper body strength before doing plyos
- lower:be able to squat 1.5 body weight for 1RM
| - upper: over 220lbs: bench body weight for 1RM, under 220lbs: bench 1.5 body weight 1RM
35
how to test speed before doing plyos
- squat: 60% body weight 5x in 5sec or less
| - bench: same thing
36
how to test balance beofre doing plyos
- must all following positions for 30 sec w/o movement
- stnading
- stand 1 leg
- 1/4 squat (double and single leg)
- 1/2 squat (double and single leg)
37
how to increase speed
| 3 of them
- improve concentric power
- eccentric strength/ability to absorb forces
- reactive strength (ability to reabsorb and go forward
38
what are 3 emotional responces to injury
- could be negative and hard to motivate
- use as opportunity to show courage and play thru it
- use as an excuse for poor performance
39
what are the 4 injury time frames
- short term: a month or less
- long term: > a month
- terminating: season or career ending
- chronic: "nagging" injury
40
what are the 3 categories of injured athletes
- injury prone: risk taker that does too much too soone
- reserved: use injuries to avoid failure
- hanger on: use injuries to avoid conditioning
41
9 principles of rehab
- SAID
- theraputic goals
- re eval often
- functional progression
- pain free*
- bio feedback
- early exercise
- rapid re conditioning
- terminate at full participation w/ maintainence program
42
funtional progression of rehab
| 4 different kinds
- unloaded -> loaded -> overload
- single plane -> multiplane ->
- slow speed -> normal speed -> high speed
- agility (at end) slow -> normal -> high
43
what are 5 problems with "cookbook" approach
- diff severities
- rate of progression is diff
- diff demands for diff sports
- time of the seaon
- condtioning of each athlete
44
10 goals during rehab
- make sure athlete is psycho ready
- jnts and muscles are funtioning
- pain free*
- ROM
- muscle strength
- muscle endurance
- power
- re-eastablish skill
- agility
- overall bodt conditioning
45
what is the order of phases of protocol
- goals and education
- immediate post op
- formal rehab
- strength and propioception
- sport specific activities
46
goals of goals and education phase
- educatiing about surgery
- explain rehab process
- compliance is stressed
- start exercising before surgery
47
goals of immediate post op phase/length
- 1-3 days
- early ROM
- pain and swelling control/prevent scar tissue
48
goals of formal rehab/ length
4~7 days
- full pain free ROM
- muscle reducation
- restore to everyday life
49
goals of strength and propioception phase/length
- timline depends on phase 3
- strength
- work on other body parts
- can be very long phase
50
goals of sport specific acitivty phase
- power agility
- similar exercises to phase 4 but high intensity
- return ti sport w/ maintainence
