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S&C ORAL PROGRAMMING > GOOD TO KNOW > Flashcards

GOOD TO KNOW Flashcards

1
Q

number of days in each month

A

January: 31
February: 28
March 31
April 30
May 31
June 30
July 31
August 31
September 30
October 31
November 30
December 31

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2
Q

order of creating calendar year

A

1) write down competition
2) 6 weeks transition
3) 6 weeks pre-competition
4) split the remaining time between general + specific prep

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3
Q

what phases of the macrocycle can you use a split for

A

you need at least 4 days; 2 days minimum per session to see improvement
-specific prep
-pre-competition

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4
Q

how long should the written program be

A

60-90 minutes total
-closer to 90 minutes in general prep

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5
Q

how many training sessions in general prep

A

1-3

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6
Q

how many training sessions in specific prep

A

3-5

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7
Q

how many training sessions in pre-compeition

A

5-7

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8
Q

how many training sessions in competition

A

1-2

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9
Q

how many training sessions in transition

A

1-2

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10
Q

general order of modalities

A

corrective
power
agility
speed
core
assistance-strength
flexibility

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11
Q

complete order of submodalities

A

1a) inhibition (corrective)
1b) lengthen (corrective)
1c) activation (corrective)
1d) integration (corrective)
2) olympic (power)
3) ballistic (power)
4) quickness (SAQ)
5) agility (SAQ)
6) plyometrics, high intensity (power)
7) assisted sprint drills (speed)
8) resisted sprint drills (speed)
9) core structural (heavy resistance/muscular strength)
10) plyometrics, low intensity (power)
11) multidirectional speed (speed)
12) core power (core)
13) core strength (core)
14) form drills (speed)
15) assistance (muscular strength)
16) core stability (core)
17) PNF (flexibility)
18) static stretch (flexibility)

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12
Q

corrective

corrective- when do we see each submodality

A

we ALWAYS see every corrective submodality

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13
Q

corrective

inhibit- which muscle

A

tight, overactive

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14
Q

corrective

lengthen- which muscle

A

tight, overactive

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15
Q

corrective

activation- which muscle

A

weak

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16
Q

corrective

integration- which muscle

A

none

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17
Q

core

core- how many exercises required to be programmed

A

2

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18
Q

core

when do we see each submodality

A

core stabilization- general prep
core strength- specific prep
core power- pre-competition

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19
Q

core

which energy system for each submodality

A

core stabilization- glycolysis
core strength- creatine phosphate
core power- creatine phosphate

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20
Q

core

submodalities of core

A

core stabilization
core strength
core power

21
Q

example of exercise for core stabilization

A

bird dog
plank
bridge
side plank

22
Q

core

example exercises for core strength

A

anti-movements
pallof press
Renegade rows

23
Q

core

example exercises for core power

A

backwards overhead med ball toss

24
Q

flexibility

flexibility- how many exercises required to be programmed

A

at least 2

25
Q

flexibility

submodalities of flexibility

A

static
dynamic (don’t use)
ballistic (don’t use)
PNF (hold-relax)

26
Q

flexibility

when do we see each submodality

A

-static + PNF at end of session
-PNF before static

27
Q

resistance

submodalities of resistance training

A

muscular endurance
hypertrophy
muscular strength
muscular power

28
Q

resistance

when do we see each submodality

A

muscular endurance- general prep
hypertrophy- general prep
muscular strength- specific prep
muscular power- pre-competition

29
Q

resistance

order of exercise selection

A

power
core
assistance

30
Q

resistance

how is RM expressed

A

add ~2RM more than reps chosen
for core exericses: % RM
for assistance exercises: # RM

31
Q

power

power submodalities

A

olympic
ballistic
heavy resistance
plyometrics

32
Q

power

when do we see each submodality

A

we see all

33
Q

power

example exercises for olympic

A

power clean
snatch
power jerk
push press

34
Q

power

example exercises for ballistic

A

med ball slams/throws
bench press throws
jump squats

35
Q

power

example exercises for heavy resistance

A

bench
squat
deadlift

36
Q

power

example exercises for plyometrics

A

med ball wall throws
depth jumps
box jumps

37
Q

speed

submodalities of speed

A

form drills
assisted sprint drills
resisted sprint drills

38
Q

speed

how many exercises should be provided for each

A

2

39
Q

speed

when do we see each submodality

A

form drills- general prep, but can be any time
assisted sprint drills- specific prep
resisted sprint drills- pre-competiton

40
Q

examples of form drills

A

seated arm swings
leg cycles
A-march

41
Q

speed

examples of assisted sprint drills

A

bungee cord
downhill

42
Q

speed

examples of resisted sprint drills

A

parachute
uphill

43
Q

speed

what makes resisted sprint drill significant

A

THIS IS THE DRIVE PHASE
-must specify distance, ex: soccer would be 30 yds

44
Q

SAQ

submodalities of SAQ

A

planned drills
reactive drills

45
Q

SAQ

how many exercises needed for each submodality

A

2

46
Q

SAQ

when do we see each submodality

A

planned drills- general prep, but can use anywhere
reactive drills- specific prep or pre-competition

47
Q

SAQ

examples of planned drills

A

-505 (180-degree change); GOOD FOR A LOT
-t-test (forward/backward/lateral); GOOD FOR A LOT
pro-agility (for pro, NFL)

48
Q

SAQ

examples of reactive drills

A

-shift sprints (~30 seconds)
-shadow drills (~30 seconds)

S&C ORAL PROGRAMMING (10 decks)

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