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Strength and Conditioning > exam 3 > Flashcards

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
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2
Q

grip width

A
  • common: about sohulder width
  • wide: usually shortens ROM
  • narrow: will be harder to lift
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3
Q

body position

A
  • standing: want feet shoulder width apart

- seated/supine: 5 pnt body position

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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
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5
Q

what should breathing be like during lifts

A
  • exhale thru sticking pnt

- inhale on descent

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6
Q

grips for spotters

A
  • barbell: alternating, should be narrower than lifter

- DB: spot at wrists

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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
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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
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9
Q

idea behing muscle confusuion

A
  • never allow body to fully accomidate to one training session
  • change up order
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10
Q

idea behind priority principle

A
  • train weaker body parts early

- energy levels are higher

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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
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12
Q

what is the split system principle

A

upper and lower body on diff days

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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
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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
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15
Q

3 foundational principle ot strength and conditioning

A
  • specific adaptions to imposed demands (SAID)
  • overload: train higher than competition level
  • preogression
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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
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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
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18
Q

what are core exercises

A
  • recruit 1 or more muscle groups
  • multi jt
  • build strength
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19
Q

what are assistance exercises

examples

A
  • recruit smaller muscles
  • single jnt
  • non psort specific
  • injury prevention
  • ex: ab work, bicep curls
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20
Q

what are structural exercises

A
  • multi jnt power lifts

- stabilize spine

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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
Q

what is long slow distance aerobic training

A
  • long period at slow pace
  • > race distance
  • slower than race pace
  • 30min-2 hours
26
Q

what is pace/tempo trianing

A
  • > race intensity
  • intermiten pace training = continuous intensity w/ short period of inreased output
  • 20-30 mins
  • increase both aerobic and anerobic
27
Q

what is interval training

A
  • 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
Q

what is repitition training

A
  • 30-90sec for each work bout
  • 1:5 for work to rest ratio
  • increased reliance on anerobic metabolism
  • purpose: increase speed
29
Q

fartlek technique

A
  • start at ~70% VO2max
  • add hill or short burst of intensity at 85-90% of VO2max
  • purpose: enhance VO2max/lactate threshold
30
Q

three phases of plyometric exercise

A
  • eccentric
  • amortization/transition phase: dely btwn eccentric and concentric, DONT HOLD THIS FOR TOO LONG
  • concentric: explosive
31
Q

how much/often to do plyometric exercise

A
  • 1-3x/week
  • 48-72 hours btwn sessions
  • 2-3mins btwn sets
  • 6-10 week period w/ progression
32
Q

what are some special conditiond for adolecents and plyometrics

A
  • if during growth spurt be very cautious

- never do depth jumps b/c of open growth plates

33
Q

what are some considerations with older populations and plyometrics

A
  • caution w/ single leg plyos
  • 5 or less exercises/session
  • watch foot contacts
  • longer recovery
34
Q

how to test lower and upper body strength before doing plyos

A
  • 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
Q

how to test speed before doing plyos

A
  • squat: 60% body weight 5x in 5sec or less

- bench: same thing

36
Q

how to test balance beofre doing plyos

A
  • 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
Q

how to increase speed

3 of them

A
  • improve concentric power
  • eccentric strength/ability to absorb forces
  • reactive strength (ability to reabsorb and go forward
38
Q

what are 3 emotional responces to injury

A
  • 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
Q

what are the 4 injury time frames

A
  • short term: a month or less
  • long term: > a month
  • terminating: season or career ending
  • chronic: “nagging” injury
40
Q

what are the 3 categories of injured athletes

A
  • injury prone: risk taker that does too much too soone
  • reserved: use injuries to avoid failure
  • hanger on: use injuries to avoid conditioning
41
Q

9 principles of rehab

A
  • 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
Q

funtional progression of rehab

4 different kinds

A
  • unloaded -> loaded -> overload
  • single plane -> multiplane ->
  • slow speed -> normal speed -> high speed
  • agility (at end) slow -> normal -> high
43
Q

what are 5 problems with “cookbook” approach

A
  • diff severities
  • rate of progression is diff
  • diff demands for diff sports
  • time of the seaon
  • condtioning of each athlete
44
Q

10 goals during rehab

A
  • 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
Q

what is the order of phases of protocol

A
  • goals and education
  • immediate post op
  • formal rehab
  • strength and propioception
  • sport specific activities
46
Q

goals of goals and education phase

A
  • educatiing about surgery
  • explain rehab process
  • compliance is stressed
  • start exercising before surgery
47
Q

goals of immediate post op phase/length

A
  • 1-3 days
  • early ROM
  • pain and swelling control/prevent scar tissue
48
Q

goals of formal rehab/ length

A

4~7 days

  • full pain free ROM
  • muscle reducation
  • restore to everyday life
49
Q

goals of strength and propioception phase/length

A
  • timline depends on phase 3
  • strength
  • work on other body parts
  • can be very long phase
50
Q

goals of sport specific acitivty phase

A
  • power agility
  • similar exercises to phase 4 but high intensity
  • return ti sport w/ maintainence

Strength and Conditioning (3 decks)

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