exam revision Flashcards
identify some reasons why we fitness test
- Establish base level of fitness
- Assist with goal setting
- Identify athletic potential
- Informs exercise programming and tracks progress
Name and briefly explain the types of validity
construct validity: ability of the test to represent what it is designed to measure
face validity: Appearance to the individual, if they believe the test measures what it intends to measure.
Content validity: ability of the test to cover all the relevant components for that individual in adequate detail
Criterion Referenced validity: the extent of which a test is the some other measure of the same ability (can it predict rebounds per game?)
Name and briefly explain the types of reliability
Intrasubject reliability: refers to the lack of consistent performance by the person tested
Interrater reliability: The degree to which different raters(testers) agree.
(Enhanced by a clearly defined scoring system and trained and experienced testers.)
Intrarater reliability: refers to the lack of consistent scores by the same tester.
(can be caused by desire to seek improvement, failure in instructions)
what are some factors that improve validity
- Implementing the energy demands for the athletes sport
- considering movement demands for the sport (vertical jump applicable for bball but not hockey)
- What position the athlete plays in their sport (wide receiver vs lineman)
what some factors influencing test reliability
- temperature
- surface used (grass vs gym floor)
- altitude
- clothing
- footwear (studs vs no studs on agility tests)
- Diet on the day of the test
what is smallest worthwhile change and how is it calculated?
This refers to the ability of a test to detect the smallest practically important change in performance.
0.2 x STDEV
what is effect size and how is it calculated?
determines the impact training program has on performance.
(post test mean - pre test mean) + pre test standard deviation Normative data: 0.2-0.59 (SMALL); 0.6-1.19 (MODERATE); 1.2-2.0 (LARGE); >2.0 (VERY LARGE).
What is a periodised training plan
A periodised training plan sequences and structures the exercise intervention to manage the adaptive response and accumulated fatigue to capitalise on the aftereffects from previous training to peak performance at the appropriate time.
what are the common periodisation cycles?
Multiyear plan: 2-4 years Annual training plan: 1 year Macrocycle: several months to a year Mesocycle: 2-6 weeks Microcycle: several days- 2 weeks Training day: 1 day Training session: several hours
Name and explain the types of periodisation periods
Preparatory period: Initial period where there are no competition or sport. Divided into general (general physical fitness) and specific (emphasis on sport specific activities) phases
First transition period: Linkage between preparatory and competitive periods which tends to focus on sport specific skills/tactics as well as both strength and power.
Competitive period: Goal is to prepare individuals for competition. Intensity increases but volume is reduced.
Second transition phase: provides a period of time in which athletes can rehabilitate injuries and refresh both physically and mentally before beginning a new annual training plan or macrocycle.
How is a warm up beneficial for the conditioning phase f training
A well-structured warm-up allow individuals to physically and mentally prepare for a given activity, increasing both muscle and core body temperature; as well as increasing circulation to the active muscles and increasing neuromuscular activity.
Name 5 positive impacts a good warm up can have on performance
Faster muscle contraction and relaxation of both agonist and antagonist muscles.
Improvements in rate of force development and reaction time.
Improvements in muscle strength and power.
Reduced viscous resistance in muscles and joints.
Improved oxygen delivery whereby higher temperatures increase oxygen release from haemoglobin and myoglobin
Why is an active warm up preferred as compared to a passive one
An active warm-up is likely to elicit greater benefits that a passive warm-up
Traditional static stretching is included in a warm-up routine; however great debate is still prevalent as to whether static stretching should be used within a warm-up as no consistent link has been shown between static stretching and injury prevention or muscle soreness. There is also no evidence to suggest that it improves performance.
what does RAMP stand for
Raise
Activate and Mobilise
Potentiate
Go through the stages of a warm up
Raise: should target key movement and skill requirements and start (straight away) addressing components that are key to performance.
eg 5-10 minute jog
ACTIVATE MOBILISE involves mobilising activities that should be designed to contribute to the preparation of the upcoming session and also enhance the individuals overall movement capacities.
eg. improve the joint ROM for the joints that will be stressed in the session
(POTENTIATE) focuses on the intensity of activities, incorporating activity specific exercises that progress in intensity to the desired level required for the session.
eg submaximal lift of exercise (bench press)
what are some factors affecting flexibility
- joint structure
- age and gender
- muscle and connective tissue
- proprioceptors (muscle spindles and GTOs)
- activity levels
How should training for flexibility be implemented in a training program.
For chronic improvements, stretching twice per week for a minimum of 5-weeks has been shown to significantly increase flexibility.
stretching should be performed within 5-10 minutes of a session ending
what are the different types of stretches
static
dynamic
balistic: Involves an active effort and uses a “bouncing-type” movement in which an end position is not held.
PNF: stretching with the aid of a partner.
what are the nest stretching techniques for improving ROM
static and PNF stretching.
What are the purpose of theoretical models of behaviour change
they provide a framework for understanding why individuals want to be physically active and what may prevent them from doing so
what are two staged matched interventions to progress a person through the stages of behaviour change
Precontemplation to contemplation:
- Increase knowledge of exercise activity
- consider the impact of consequences of their decisions to others
Contemplation to Preparation
- develop goals
Introduce a social support
Preparation to Action:
- Develop PA and reinforcement programs
- identify barriers to participation and implementing strategies to overcome these
Action to Maintenance:
- Develop reminders and cues to encourage PA
- Monitor and set new goals
- Encourage new activities with not just yourself but others also
what are some strategies used to advance through the stages of change
Behavioural: rewarding yourself, reminding yourself and enlisting social support
Experimental: being aware if the risks, increasing knowledge, comprehending benefits and caring about the consequences to others
Decisional balance: evaluation of the potential prod and cons of changing exercise behaviour.
Self efficacy: Increase of self efficacy can help advance an individual through all 5 stages of change
what is the health belief model of behaviour change
Theorises an individuals beliefs about perceived susceptibility to disease and the benefits of avoiding it influence their readiness to change behaviour
according to the health belief model of behaviour, individuals are ready to change behaviour if:
They believe they are susceptible to a condition (perceived susceptibility).
They believe the condition has serious consequences (perceived severity).
They believe the action reduces susceptibility to the condition (perceived benefits).
The pros outweigh the cons (perceived barriers).
Are confident in their ability to perform an action (self-efficacy).
Are exposed to cues that prompt action (cues-to-action).
Identify some strategies that can fix some of the interventions in the health belief model
Perceived susceptibility
- present risk information based up current activity levels, lifestyle etc.
Perceived severity:
- refer to medically information about the disease and discuss treatment options and cost
Perceived benefits:
- provide evidence on benefits of exercise in preventing disease and quality of life
Perceived barriers;
- provide info on low cost activity choices
- review FITT principles
Self efficacy:
- use confidence building techniques, or employ a social factor to exercise
Cues to action:
help an individual look for potential cues and review what it would take for them to change behaviour.
How should ROM be implemented in exercise technique, and how does the speed of movement come into play
A full range of motion (ROM) maximizes the value of an exercise and can improve flexibility.
Ideally an exercises ROM should mimic the full ROM of the involved joints to elicit the greatest improvements in strength and functionality.
Slow-controlled movements increase the likelihood that a full ROM can be reached and increase the time under tension.
what is the sticking point? and what must the individual do during this phase
The “sticking point” is the most strenuous movement of a repetition, and it occurs soon after the transition from the eccentric phase to the concentric phase.
Instruct individuals to exhale through the sticking point (concentric phase) and to inhale prior to the eccentric phase of the repetition.
when is it acceptable to hold your breath during some contractions and what are the benefits
breath holding is recommended for individuals who are experienced resistance trainers, and especially for exercises that load the vertical column.
holding your breath maintains vertical alignment by reducing compression on vertebral disks
breath holding shoul dbe limited to 5 seconds to prevent Increase in intra-abdominal pressure can cause dizziness, disorientation, increase blood pressure that results in blackouts
what is the role of spotters and when are they required
A spotters primary role is to help protect the individual and ensure their safety.
With the exception of power exercises, free weight exercises performed with a bar moving over the head, positioned on the back, racked on the front of the shoulders, or passing over the face typically require one or more spotters.
go through the spottig technique required for - overhead exercises and those with the bar on the back or front shoulders
- over the face barbell exercises (lying tripes extension or dumbbell pullover)
- dumbbell exercises
When spotting overhead exercises and those with the bar on the back or front shoulders the exercise should be performed inside a power rack with the crossbars in place at an appropriate height.
When spotting over-the-face barbell exercises (i.e. lying triceps extension, dumbbell pullover), the spotter should use an alternated grip to pick up the bar and return it to the floor but a supinated grip to spot the bar.
For dumbbell exercises spot as close to the dumbbell as possible (forearms or wrists) or the dumbbell itself (i.e. dumbbell bench press, dumbbell pullover, dumbbell triceps extension).
Do we spot power exercises?
No.
Exercise professionals should teach individuals how to “get away” or “bail” correctly from a failed rep.
Miss the barbell in front = Push the barbell away or drop it.
Lose the bar behind the head = Release and jump/fall forward.
what some advantages and disadvantages of body weight training
ADVANTAGES Bodyweight training (BWT) strongly promotes the development of core musculature, which appears (when strengthened) to reduce injury potential.
BWT also offers a low-cost training method, allows for the development of relative strength and improves body control and awareness
DISADVANTAGES
BWT tends not to significantly increase absolute strength levels.
what some advantages and disadvantages of core stability training
ADVANTAGES
Core stability may provide several benefits to the musculoskeletal system, from maintaining low back health to preventing knee ligament injury.
Increasing interest in training the “core” to improve overall health, rehabilitate from injury and increase athletic performance (force production)
DISADVANTAGES
ground-based free-weight exercises (i.e. deadlift, squat, press variations, clean, snatch) offer a greater benefit to sports performance while also increasing “core” muscle activation levels similar to or greater than that of traditional isolation or instability exercises.
Isolation exercises do offer benefit for injured athletes who are not able to adequately load traditional ground-based free-weight exercises.
what is core stability
Core stability is the ability of the lumbo-pelvic hip complex to prevent buckling and to return to equilibrium after perturbation.
