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.
what are the advantages and disadvantages of balance training
ADVANTAGES
When used in rehabilitation setting, unstable devices have been shown to reduce lower back pain and increase muscle activation of the knee and ankle joint stabilisers.
Can contribute to the prevention of ACL injuries and reduce ACL injury risk after ACL injury rehabilitation and increases the likelihood of returning injured athletes to competitive sport
DISADVANTAGES
Limited performance improvements
what are the two types of methods to overload the body
Constant External Load (i.e. load remains constant throughout the ROM).
Accommodating Resistance or Variable Resistance (i.e. attempts to alter resistance to maximise muscular force application throughout the full ROM).
How do chains work when adding resistance
chains add resistance when the individual is in the upward phase of their lift. as the chains lie on the floor when the barbell in lower, as they unravel they will supply more resistance.
what are the two determinants of strength
Muscle cross-sectional area.
The more myosin cross-bridges, the more potential tension development.
Motor unit activation.
what is a needs analysis
A needs analysis is a two-stage process that includes an evaluation of the requirements and characteristics of the sport and an assessment of the individual (i.e. training age, initial fitness testing, training goals).
what type of things do exercise professionals look for when analysing the clients sport
-Movement analysis.
Body and limb movement patterns and muscular involvement.
-Physiological analysis.
Strength, power, hypertrophy, and muscular endurance priorities.
- Injury analysis.
Common sites for joint and muscle injury and causative factors. - Position-specific attributes.
what type of things to exercise professionals go through when assessing the individual
- training status
- physical attributes via testing
- training goals
what should be done with the program when time is limited
time-efficient exercised should be prioritised and the quality of exercises should be focused on rather than the quantity
what is involved in the exercise selection for a program
Choosing exercises for a resistance training program requires knowing:
- the movement and muscular requirements of the sport
- the exercise type
- an individuals training experience
- equipment availability
- the amount of training time available.
what is the difference between core and assistance exercises
Core exercises typically recruit one or more large muscle areas, involve two or more primary joints.
They receive priority because of their greater potential for driving adaptation and due to their direct application to the sport.
Assistance exercises recruit smaller muscle areas, involve only one primary joint.
They are considered less important to stimulating adaptation and improving sport performance. (used for rehab)
what do exercise professionals need to consider when determining an individuals training frequency
When determining the training frequency, exercise professionals need to consider the:
- individuals training experience
- stage in the sport season
- projected training intensity - type of exercises
- other concurrent training or activities.
how many workouts per week is recommended to drive adaptations and allow sufficient recovery
three
how should exercises be ordered in a program
- Power exercises (i.e. snatch, hang clean, power clean, push jerk)
- non-power core exercises
- assistance exercises
what is a way to improve recovery between exercises
alternate between pushing and pulling exercises
alternate between upper body and lower body exercises
What is suggested to be the optimal repetition speed to maximise hypertrophy
0.5-0.8 seconds
Yet there is a wide range of repetition durations that can be employed if the goal is to maximise muscle growth
what determines the rest period between sets
- goal of training
- relative load lifted
- individuals training experience
how long is the recommended rest period for maximal or near maximal loads
2-5 mins
how long is the recommended rest period for individuals interested in gaining muscular size
30-90 seconds
Individuals should perform the next set before full recovery has been achieved.
Exercises with a higher metabolic demand (i.e. larger muscle groups) may require longer rest periods (2-3 minutes).
how long is the recommended rest period for individuals interested in gaining muscular endurance
less that 30 seconds
what is a plyometric exercise and why do we utilise them
A plyometric exercise refers to an activity that forces a muscle to reach maximal force in a rapid time frame
The purpose of plyometric training is to increase the power of subsequent movement as it utilises the natural elastic components of muscle and tendon stretch-reflex.
what is the mechanical model underpinning plyometric training
Elastic energy in tendons and muscles is increased with a rapid stretch (as in an eccentric muscle action) and then briefly stored.
If a concentric muscle action follows immediately, the stored elastic energy is released (as kinetic energy), increasing total force production.
what is the neurological model underpinning plyometric training
This model involves potentiation of the concentric muscle action by use of the stretch reflex due to muscle spindle activity, ultimately leading to the increase of force production
what are the three phases of the stretch shortening cycle
There are three phases: eccentric, amortization (transition),and concentric.
what are the benefits of lower body plyometrics
- increase force production
- increase rate of force development
- enables muscles to produce force more efficiently
how is intensity determined in plyometrics
It is dependent on the type of drill. As intensity increases, volume should decrease
change change with speed, height, body weight, point of contact (single vs double leg)
what is the recommended frequency for plyometric training
Competition:
1-session a week for team game sports; 1-2 sessions/week for track and field athletes.
Off-season:
2-3 sessions/week for team game sports;
3-4 sessions/week for track and filed athletes.
what is the ratio for rest in plyometric training
1:5
what are appropriate plyometric volumes for each level of trainer
Beginner: 80-100
Intermediate: 100-120
Advanced: 120-140
what are the factors that influence aerobic threshold
Maximal aerobic capacity (VO2max).
Lactate threshold.
Exercise economy.
what are difference between duration for aerobic training
Exercise at above lactate threshold or maximal lactate steady state (i.e. ≥85% VO2max) will have a short duration.
20-30 minutes.
Lower intensity exercise (≤60% VO2max) may be performed for several hours.
what is the recommended frequency, duration and intensity of Long, slow distance training
Freq per week: 1-2
Duration (work bout): race distance or longer
Intensity: 70% VO2max
what is the recommended frequency, duration and intensity of Pace tempo training
Freq: 1-2 per week
Duration: 20-30 mins
Intensity: At lactate threshold or slightly above race pace
what is the recommended frequency, duration and intensity of interval training
Freq: 1 per week
Duration: 3-5 mins seconds (1:1 ratio)
Intensity: close to VO2 max
what is the recommended frequency, duration and intensity of repetition training
Freq: 1 per week
Duration: 30-90 secs
Intensity: greater than VO2 max
what is the recommended frequency, duration and intensity of fartlek training
Freq: 1 per week
Duration: 20-60 mins
Intensity: varies. between LSD and tempo training intensities
what is involved in active recovery and what are its benefits
It involves Low sub-maximal intensity exercise.
Walking, jogging, cycling, swimming.
Evidence to suggest active recovery increases the rate of recovery from DOMS and increases creatine kinase clearance when compared with passive rest.
how do compression garments aid recovery
Graduated compression garments have been reported to increase venous blood flow, venous return and reduce swelling in individuals with venous insufficiencies and healthy adults.
Therefore, compression clothing can enhance recovery through improved peripheral circulation and venous return and increased clearance of blood lactate and markers of muscle damage (i.e. creatine kinase).
what are differences in recovery between cryotherapy and hot water immersion
Cold water immersion and contrast water therapy have been found to be most effective at reducing physiological and functional deficits associated with DOMS following resistance training when compared with hot water immersion and passive recovery.
- Increased recovery of lower limb force and dynamic power.
- Maintenance of sprint cycling and time trial performance.
- Reduced muscle swelling and perceived pain.
what is preferred between active recovery and contrast water therapy
contrast water therapy as both have similar improvements but contrast water therapy eliminates the physical factors
what are the benefits of contrast water therapy
Contrast water therapy has been proposed to reduce muscle swelling, reduced muscle spasm, reduce inflammation, increase ROM and change blood flow distribution by creating a pumping action
what are some of the physiological benefits of a massage
Reduced muscle tension, stiffness pain, swelling and spasm, increased healing of muscle and ligaments.
Increased joint ROM, increased blood flow, reduced blood lactate concentrations.
Increase relation, reduce anxiety, increase immune function, increase performance.
what can be affected with lack of sleep
- psychomotor functions
- maximal strength efforts
- sub maximal bouts of exercise
What % of humidity has an especially greater effect of performance
when humidity is greater than 50%
Which type of stretching is more likely to stimulate a muscle spindle and activate a muscles stretch-reflex response?
. Ballistic stretching
Which of the following is an example on a non-temperature related physical benefit associated with a warm-up?
Select one:
a. Increase core temperature
b. Increase muscle temperature
c. Increase muscle blood flow
d. Enhanced neural function
c
what are the factors that would influence test administration?
Health and safety:
- Health of athletes can lead to stoppages in tests but can also affect results so it is key for administrators to be observant of signs and symptoms for an athlete exclusion
Environment:
- high temperature days, tests should be conducted indoors
- athletes should be accustomed to conditions
- wear correct clothing
- stay hydrated
Test format and set up
- at once or in groups?
- If time should be with the same tester
test sequencing
- conduct tests in an order that one test should not affect the result of the subsequent test.
what is the recommended order of tests?
Non-fatiguing tests (i.e. height, mass, body composition, flexibility). Agility tests (i.e. T-Test, Illinois Agility Tests).
Maximum power and strength tests (1-RM). Sprint tests (10-50m sprints).
Local muscular endurance tests (Push-up/Curl-up tests, Abdominal conditioning test).
Fatiguing anaerobic capacity tests (RAST test, Wingate Cycle Test).
Aerobic capacity tests (Multistage Fitness Test, 12-min Run).
Three main things to remember in periodization definition
Manage the: - adaptive response - accumulated fatigue Capitalise on the - after effects from previous training
what are the models of periodization
Stimulus-fatigue-recovery-adaptation theory
- suggests the response to training is influenced by the overall magnitude of the training stressor
General adaptation syndrome
- three stage response to stress:
- alarm
- resistance
- exhaustion
Fitness-fatigue paradigm
suggests that every training bout creates both fitness and fatigue which summate create preparedness
what is the difference between Temperature and non-temperature related effects from a warm-up
Temperature related.
Increase muscle and core body temperature, enhance neural function.
Non-temperature related.
Increase muscle blood flow, increase oxygen consumption.
name and briefly explain the stages of tissue healing
inflammation
- pain swelling, redness
- decrease collagen synthesis
Repair
Collagen fibre production
Decreased collagen fibre organization
Decreased number of inflammatory cells
Remodelling
- Proper collagen fibre alignment
Increased tissue strength
describe the characteristics of 2 perodisation models
Step Loading
Model allows progressive overload that is interspersed with unloading (aka. Classic model).
Periods of unloading allow for regeneration, both physiological and psychological
Flat Loading
Comprises a sequence of three match microcycles followed by a recovery microcycle.
Only to be used with advanced athletes due to high training load.
