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CSCS > Exercise Technique > Flashcards

Exercise Technique Flashcards

1
Q

What is difference between effects of warmup and stretching prior to an athletic event?

A
  • Warm up creates faster muscular contraction, improved force development, strength and power as well as improved oxygen release from hemoglobin
  • Stretching decreases force production, power performance, running speed and can be detrimental to performance
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2
Q

What are the components of a warm up?

A
  • General warm up of 5-10 min of low intensity sport specific actions, used to increase blood flow and mm temperature
  • Specific warm up of 8-12 min of dynamic stretching and movements that work through the ROM required for the athletes sport
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3
Q

Describe the Difference between static and dynamic flexibility

A
  • Static is a measure of PROM and Dynamic is a measure of AROM
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4
Q

Which joint structures have the greatest and least ROM?

A
  • Ball and Socket > Ellipsoid Joints > Hinge Joints
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5
Q

What are minimum recommendations in order to improve flexibility?

A
  • Stretching 2x week for 15-30 seconds
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6
Q

What are the types of Stretching?

A
  • Static - Slow, constant hold of position
  • Ballistic - Fast, active, bouncing type of stretch. Activates the stretch reflex and defeats the purpose of stretching
  • Dynamic - Functional based strength exercise that uses sports specific movements
  • PNF Stretching - Utilizes Reflex to improve the stretch
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7
Q

What are the three types of PNF Stretching?

A
  • Hold Relax - Passive stretch followed by isometric contraction of the antagonist and then relax
  • Contract Relax - Passive stretch followed by concentric contraction of the antagonist and then relax
  • Hold Relax Agonist Contract - Same as Hold relax but during the final relax phase, athlete concentricly contracts the agonist muscle group to increase the stretch even further
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8
Q

What types of grips are commonly used in resistance training?

A
  • Pronated Grip
  • Supinated Grip
  • Alternated Grip - one hand supinated, one hand pronated
  • All grips will use a closed grip (thumb wrapped around the bar)
  • In a hook grip, the thumb is wrapped around the bar and then tucked under the other fingers
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9
Q

What are the Five Points of a Five Point Body Contact Position?

A
  1. Head on bench or back pad
  2. Shoulders and upper back on bench or back pad
  3. Buttocks on bench or back pad
  4. R foot flat on floor
  5. L Foot Flat on floor
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10
Q

What is the sticking point and how should an athlete breathe during this movement?

A
  • Sticking point is most strenuous point during the movement of a rep of resistance training
  • Should typically exhale through the sticking point and inhale during less strenuous portion of the lift
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11
Q

When should a weight belt be used?

A
  • During exercises that place stress on the lower back or with max or near max loads
  • Wearing one too often reduces training of the abdominals
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12
Q

What types of exercises require a spotter?

A
  • 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
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13
Q

What are considerations for spotting over head or bar on back or front shoulders?

A
  • Should be performed inside a power rack with crossbars in place, appropriate height, and free of interfering clutter
  • Spotter should be at least as big and strong as lifter
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14
Q

What are considerations for spotting over the face?

A
  • Grasp the bar using an alternated grip, usually more narrow than the athletes
  • For DB exercises spotting at the wrist or forearm is safe
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15
Q

What are considerations of spotter using a liftoff?

A
  • Must communicate of verbal signal for the liftoff prior to the lift
  • Make sure the athlete has complete control of the bar after the liftoff and before the lift
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16
Q

What are the Resistance Training Design Variables?

A
  1. Needs Analysis
  2. Exercise Selection
  3. Training Frequency
  4. Exercise Order
  5. Training Load and Repetitions
  6. Volume
  7. Rest Periods
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17
Q

What are the basic steps of a Needs Analysis?

A
  • Evaluate the sport (strength, power, ROM etc required for that sport)
  • Assess the Athlete (Athletic fitness and experience)
  • Physical testing and Evaluation of the athlete
  • Developing a primary resistance training goal
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18
Q

What are the basic steps of Exercise Selection?

A
  • Selecting Exercise type (Core, Assistance, Structural, and Power exercises)
  • ## Movement Analysis of the Sport (Sports Specific exercise, muscle balance, exercise technique experience of the athlete)
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19
Q

What are Core and Assistance Exercises?

A
  • Core - Recruit one or more large muscles, involve two or more joints, and are chosen because of their direct application to the sport
  • Assistance - Recruit smaller muscles, involve one joint primarily, less important to improving sport performance (commonly used for injury prevention)
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20
Q

What are Structural and Power Exercises?

A
  • Structural- A core exercise that involves loading of the spine directly or indirectly
  • Power- A Structural exercise performed quickly or explosively
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21
Q

What is the SAID principle?

A
  • Specific Adaptation to Imposed Demands
  • The more similar the training activity is to the actual sport movement, the greater the likelihood there will be positive transfer to that sport
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22
Q

What are general guidelines to Training Frequency?

A
  • Usually 3x week to allow appropriate rest
  • At least one day of rest but no more than 3
  • More experienced athletes may use a split routine (alternating muscle groups on different days)
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23
Q

What are the typical methods of choosing Exercise Order?

A
  • Power, Other Core, Then Assistance
  • Alternating UE and LE Exercise
  • Alternating Push and Pull Exercises
  • Using Super Sets and Compound Sets
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24
Q

What is the difference between a Super Set and Compound Set?

A
  • Super Set- Two sequentially performed exercises using opposing muscle groups
  • Compound Set- Two sequentially performed exercises using same muscle group
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25
Q

What are considerations for determining Training Load for athlete?

A
  • Goals of the athlete
  • Single Joint exercise power greatest with lighter loads, 30% of 1 RM
  • Power input increases and load lifted decreases from 100% 1 RM to 90% 1 RM
  • To increase strength, athlete should lift at least 85% of 1 RM
  • Most practical load is around 80% of 1 RM
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26
Q

What are common ways to determine 1 RM?

A
  • Actual 1 RM Test

- 1 RM table or chart

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27
Q

What is the 2 for 2 rule as it applies to Training Load Increases?

A
  • If an athlete can perform 2 or more repetitions over his assigned repetition goal on an exercise for 2 consecutive workouts, weight should be added for the next workout
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28
Q

What are some considerations in assigning resistance training volume?

A
  • Experience of the athlete- 1 set can be used for first few months of someones training program, need to increase it to multiple sets to see further strength gains
  • Primary Resistance training goal - power athletes and strength athletes would perform 3-5 sets, endurance athletes would perform very high repetitions
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29
Q

What are common guidelines for Rest periods during a workout?

A
  • Strength and Power Athletes should take 2-5 minutes between sets
  • Goal of Hypertrophy should take 30 sec to 1.5 minutes between sets
  • For muscular endurance, less than 30 seconds
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30
Q

Describe the elastic model of plyometric exercise

A
  • Tendons constitute the Series Elastic Component (SEC) in a muscle
  • The SEC is the work horse of plyometric exercise
  • When the SEC is stretched during an eccentric muscle action, elastic energy is stored, and if a concentric action occurs immediately following the stretch, this energy contributes to total force production
  • If the concentric contraction occurs slowly or not immediately following the eccentric, the elastic energy is lost as heat
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31
Q

Describe the Neurophysiologic model of plyometric exercise

A
  • During the quick stretch during the eccentric contraction, the Muscle Spindles are activated which facilitate a stronger concentric muscle activation if done immediately following the eccentric
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32
Q

Describe the Shortening Stretch Cycle of plyometric exercise

A
  • 3 Phases
  • Eccentric, Amortization, Concentric
  • Amortization phase is time between end of Eccentric and beginning of Concentric Phases and is the most crucial part of this process
  • The shorter the Amortization phase and higher the stretch rated during eccentric phase, the more power produced by the muscle
33
Q

What is the typical frequency for performing Plyometric Exercise?

A
  • 48-72 hours between plyometric sessions

- Usually perform plyometrics 2-4 times a week

34
Q

How long do most plyometric programs last?

A
  • 6-10 weeks
35
Q

What are the General Training Priorities based on Sport Season?

A
  • Off Season - Hypertrophy and muscle endurance followed by strength and power
  • Preseason - Sport and Movement Specific
  • In season - High Sport Practice and low resistance training to maintain preseason training
  • Post season - Active Rest, Non Specific physical activity
36
Q
  • What are some considerations when performing plyometrics with adolescents?
A
  • Begin with simple movements and progress to more advanced with an emphasis on form and technique
  • Depth Jumps and High Intensity Lower Body Plyometrics are contraindicated
37
Q

What is the standard recommended height of the box when performing Depth Jumps?

A
  • 12-42 inches
38
Q

Describe the Differences between Speed, Agility, and Speed Endurance

A
  • Speed - skills needed to achieve high movement velocities
  • Agility - skills needed to explosively change movement velocities or modes
  • Speed Endurance - Ability to maintain movement velocities or repeatedly achieve max accelerations or velocities
39
Q

How are movement mechanics measured, what are the two ways it can be expressed?

A
  • Impulse - The change in momentum resulting from a force, measured as the product of force and time
  • Power - the rate of doing work, measured as the product of force and velocity
40
Q

What are the 7 important preparatory movements for Power Exercises?

A
  1. Back Flat
  2. Trapezius Relaxed & Chest up and out
  3. Neck Slightly Extended
  4. Balanced, Heels on Floor
  5. Shoulders over bar
  6. Eyes Focused Ahead
  7. Inhale and Hold
41
Q

What are the progressive stages of long term planning?

A
  • Years 1-2 - Fundamentals
  • Years 3-4 - Novice (Learning to Train)
  • Years 5-6 - Intermediate (Training to Train)
  • Years 7-8 - Advanced (Training to Compete)
  • Years 9-10 - Elite (Training to Win)
42
Q

What are the multiple levels of planning?

A
  • Microcycles - Short Term
  • Mesocycles - Medium Term
  • Macrocycles - Long Term
43
Q

What are the primary goals of short term planning?

A
  • Fatigue Management and Task Specificity
44
Q

What are the primary goals of Medium Term Planning?

A
  • Alternating blocks of accumulation and restitution

- Accumulation emphasizes strength while maintaining power, Restitution emphasizes power while maintaining strength

45
Q

What are the factors related to aerobic endurance performance?

A
  • Max Aerobic Power
  • Lactate Threshold
  • Exercise Economy
46
Q

Describe Max Aerobic Power

A
  • Ability to meet high energy demands as duration of aerobic endurance event increases
  • related to high lactate threshold, good exercise economy, high ability to use fat as fuel, and high percentage of type 1 muscle fibers
47
Q

What is lactate threshold?

A
  • The speed of movement or percentage of VO2 max at which a specific blood lactate concentration is observed or the concentration of blood lactate begins to increase above resting levels
48
Q

What is the maximal lactate steady state?

A
  • The Exercise Intensity at which maximal lactate production is equal to maximal lactate clearance within the body
49
Q

What is exercise economy?

A
  • Energy cost of activity at a given exercise velocity

- Athletes with greater economy expend less energy to maintain a given exercise velocity

50
Q

What are the 5 variables to designing an Aerobic Endurance Plan?

A
  1. Exercise Mode
  2. Training Frequency
  3. Training Intensity
  4. Exercise Duration
  5. Exercise Progression
51
Q

When designing an aerobic endurance plan, what must be thought of when considering Exercise Mode?

A
  • Athlete should select activities that closely mimic the movement pattern employed in competition
52
Q

When designing an aerobic endurance plan, what must be thought of when considering Training Frequency?

A
  • Necessary to train more than twice per week to improve VO2 max
  • Need to Recover (Rest, Rehydrate, Refuel)
53
Q

When designing an aerobic endurance plan, what must be thought of when considering Training Intensity?

A
  • Most accurate methods to monitor exercise intensity are through oxygen consumption monitoring or blood lactate concentration
  • Also commonly used is age predicted max heart rate (220-age)
  • Borg Scale (RPE Scale)
  • Metabollic Equivalents
  • Power Measurements (Cyclists use power measuring cranks)
54
Q

When designing an aerobic endurance plan, what must be thought of when considering Exercise Duration?

A
  • Longer the Duration, the Lower the Intensity
55
Q

When designing an aerobic endurance plan, what must be thought of when considering Exercise Progression?

A
  • Aerobic fitness does not decrease for up to five weeks even with only two training sessions per week as long as intensity is maintained
  • Do not increase Frequency, Intensity, or Duration by more than 10% per week
56
Q

What are the types of Aerobic Endurance Training Programs?

A
  • Long, Slow Distance Training
  • Pace/ Tempo Training
  • Interval Training
  • Repetition Training
  • Fartlek Training
57
Q

Describe Long, Slow Distance Training as it pertains to Aerobic Endurance Training Programs?

A
  • Intensity is equivalent to 70% VO2 max

- Training distance should be greater than race distance

58
Q

Describe Pace/ Tempo Training as it pertains to Aerobic Endurance Training Programs?

A
  • Intensity at or slightly higher than race intensity
  • Intensity corresponds to lactate threshold; Threshold Training
  • Threshold training for 20-30 minutes
  • Intermittent Pace/ Tempo: Consists of bouts of shorter intervals and brief recovery periods between intervals; overall intensity at threshold
59
Q

Describe Interval Training as it pertains to Aerobic Endurance Training Programs?

A
  • Intensity close to VO2 max
  • Rest to work interval 1:1
  • Shouldn’t be performed until athlete has a firm base of aerobic endurance
60
Q

Describe Repetition Training as it pertains to Aerobic Endurance Training Programs?

A
  • Intensities Greater than VO2 Max
  • Work intervals typically lasting 30-90 seconds
  • Larger Rest periods, 1:5 Work Rest
61
Q

Describe Fartlek Training as it pertains to Aerobic Endurance Training Programs?

A
  • Easy running with either hill work or short fast bursts of running for short time periods
62
Q

What are primary goals in Aerobic Endurance Training Program during Off Season?

A
  • Develop a base
  • Long Duration, Low intensity runs
  • Progress duration and intensity as off season continues
63
Q

What are primary goals in Aerobic Endurance Training Program during Preseason?

A
  • Increase Intensity

- Decrease Duration

64
Q

What are primary goals in Aerobic Endurance Training Program during In Season?

A
  • Low intensity and short duration should precede competition days to allow for full recovery
  • Maintain Strength and improve any weaknesses
65
Q

What are primary goals in Aerobic Endurance Training Program during Post Season?

A
  • Recovery

- Rehabbing any injuries

66
Q

Describe Tapering as it relates to aerobic endurance training programs

A
  • Systematic reduction in training duration and intensity combined with increased emphasis on technique work and nutritional intervention
  • Objective is to attain peak performance at time of competition
67
Q

What are the 3 phases to General Adaptation Syndrome?

A
  1. Shock or Alarm Phase
  2. Resistance Phase
  3. Exhaustion Phase
68
Q

Describe the Shock or Alarm Phase of General Adaptation Syndrome

A
  • Body experiences new stress or more intense that previously experienced
  • May last several days or weeks during which athlete may experience more soreness, stiffness, and temporary drop in performance
69
Q

Describe the Resistance Phase of General Adaptation Syndrome

A
  • Body adapts and returns to more normal function
  • May last for extended period of time
  • Body continues to make neurological and physical adjustments which lead to increased performance
70
Q

Describe Exhaustion Phase of General Adaptation Syndrome

A
  • Same symptoms as shock phase re appear

- Try to avoid this phase

71
Q

What are the four distinct periods in the conventional periodization model?

A
  • Preparatory
  • First Transition
  • Competition
  • Second Transition
72
Q

What are the three phases of the Preparatory phase of Periodization?

A
  1. Hypertrophy/ Endurance
  2. Basic Strength
  3. Strength/ Power
73
Q

Describe the Hypertophy/ Endurance Phase of Preparatory Periodization

A
  • Early Stages and may last one to six weeks
  • Increase lean mass and develop endurance base for more intense training
  • Low to moderate intensity (50-75% 1RM) and very high to moderate volume ( 3-6 sets, 10-20 reps)
74
Q

Describe the Basic Strength Phase of Preparatory Periodization

A
  • Increase Strength of muscles essential to primary sport movements
  • High Intensity ( 80-90% 1RM, Moderate Volume (3-5 sets, 4-8 reps)
75
Q

Describe the Strength/ Power Phase of Preparatory Periodization

A
  • High Intensity (75-95% 1RM) and Low volume (3-5 sets, 2-5 reps)
76
Q

Describe the First Transition phase of Periodization

A
  • One week at lower intensity and duration prior to competition
77
Q

Describe the Competition Period of Periodization

A
  • Peak strength and power through further increase in intensity and decrease in volume
  • Mesocycle lasts about 3 weeks
  • (>93% 1RM, 1-3 sets of 1-2 reps)
78
Q

Describe Second Transition Period of Periodization

A
  • After competition, 1-4 weeks of unstructured non sports specific recreational activities
  • Rest prior to next phase

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