KHP 350 Strength and Conditioning Exam 2 Flashcards
1
Q
RAMP PROTOCOL FOR WARMUPS
A
- Raise- increased body temperature, heart, blood flow, and respiration.
- Active & Mobilize- Actively move through a range of motion
- Potentiate- Gradually increased intensity with sport specific movements
2
Q
STATIC STRETCHING
A
- Slow constant stretch held for 15-30 seconds
- Encourages relaxation
- Partner assisted (PNF) stretching requires communication
3
Q
BALLISTIC STRETCHING
A
- Uses bouncing movements
- Not recommended for individuals who do not adequate flexibility
- Can trigger the stretch flex
4
Q
DYNAMIC STRETCHING
A
- Controlled, sport specific movements
- Repetitions 5-10 per movement
- Progression, increased range of motion and speed
5
Q
Proprioceptive Neuromuscular Facilitation (PNF STRETCHING)
A
- Involves both passive and active movements
- Increases flexibility through autogenic inhibition ( Golgi tendon organ ) and reciprocal inhibition (muscle spindles)
- Most effective type of stretching to improve flexibility
6
Q
PNF TECHNIQUES
A
- Hold -Relax: 10s passive stretch – isometric hold – 30s passive stretch
- Contract Relax – 10s passive stretch – Full ROM contraction – 30s passive stretch
- Hold-Relax with Agonist Contraction (Most Effective) – uses both autogenic and reciprocal inhibition
7
Q
Exercise Selection
A
- Core exercises- large muscle groups, multi joint ( ex: squats, bench press)
- Assistance exercises: smaller muscle groups, single joint ( ex: bicep curls )
- Structural exercises involve spine loading
- Power exercises – structural performed explosively
8
Q
Exercise order
A
- power 2. core 3. assistive
9
Q
training frequency
A
- Beginners ( 2-3 days/week)
- Intermediate ( 3-4 days /week)
- Advanced (4+ days/week)
10
Q
training load and repetition
A
- Load = weight assigned to a set (%1RM)
- 1RM ( One- Repetition Maximum):Max weight lifted for one repetition )
- Repetition Maximum ( RM) : Max weight lifted for a specific number of reps
11
Q
A
12
Q
2 for 2 rule
A
Increases weight when an athlete can perform 2+ extra reps for two consecutive sessions
13
Q
elastic energy
A
in muscles is stored rapidly stretched and released to enhance force production
14
Q
key components of mechanical model of plyometric
A
- Series Elastic Component ( SEC) ,- Contractile Component ( CC),- Parallel Elastic Component (PEC)
15
Q
- Series Elastic Component ( SEC)
A
stores elastic energy when stretched
16
Q
- Contractile Component ( CC)
A
Actin and myosin generate force
17
Q
Parallel Elastic Component (PEC)
A
Passive resistance from muscle sheaths
18
Q
stretch shortening cycle
A
Involves both elastic energy storage and natural reflexes to enhance force production
19
Q
phases of stretch shortening cycle
A
- Eccentric Phase, Amortization Phase, Concentric Phase
20
Q
eccentric phase
A
muscle lengthens
21
Q
amortization phase
A
quick transition between eccentric and concentric
22
Q
intensity
A
will result in stress on muscles and joints
23
Q
higher intensity will mean how much volume
A
lower
24
Q
what factors affect intensity
A
speed, jumping height, body weight, contact points ( single leg exercise are more intense than two leg exercises )
25
what is typical recovery time within exercise
42-72 hours between sessions
26
what's a common training schedule
2-3 plyometric sessions per week
27
what type of recovery is recommended for depth jumps
5 to 10 second rest between reps, 2 to 3 minutes rests between sets
28
what type of work to rest ratio is best in recovery for depth jumps
1:5 or 1:10
29
what types of exercises are not allowed for cardiovascular conditioning
plyometric
30
what's pre training evaluation
technique, correct form, physical characteristics
31
what is technique
proper landing technique which reduced injury risk
32
what is correct form
shoulder in line with knees, knees over toes ( no valgus collapse )
33
physical characteristics for pertaining evaluation
depth jumps for heavy athletes should not exceed 18 inches (46 cm )
34
boxes should what type of surfaces and range in what height
non slip and 6-12 inches
35
what is speed
the skills and abilities needed to achieve high movement velocities
36
change of direction( COD)
the ability to rapidly change movement direction or velocity
37
agility
change of direction ability in response to a stimulus and cognitive ability
38
what's stride length
distance per step
39
what's the frequency
steps per second
40
why do elite sprinters have longer stride lengths and stride frequency compared to non-elite sprinters
due to the production in higher forces in a shorter stance phase
41
what would be a sprinting training goal
to reduce contact time for rapid stride rate
42
descriptive statistics summarize data using what key
numberical values
43
what does correlation analysis measure
measures strength and direction relationships between two variables
44
Pearson correlation coefficient ranges from what
-1 to 1
45
what's perfect positive correlation
+1.00
46
what's perfect negative correlation
-1.00
47
what's no correlation
0.00
48
interpreting r value
would be above 0.7 strong
49
static stretching involves what
holding a position
50
dynamic stretching involves what
active movements
51
types of PNF Stretching
hold relax, contract relax, hold relax agonist contraction
52
hold -relax
- involves isometric contraction, leading to autogenic inhibition
53
contract relax
uses concentric contraction, also produces autogenic inhibition
54
hold -relax with agonist contraction
incorporates reciprocal inhibition
55
56
mechanoreciptors
GTO responds to increased muscular tension, causing muscle relaxtion
57
what do muscle spindles doe
detects length changes and triggers a reflexive contraction
58
when is the best time to stretch
after exercise or in a stand alone flexibility class/session
59
what is the recommended time to stretch
15 to 30 seconds
60
common error of push press ( sagittal )
dip is too deep and should not exceed quarter squat depth
61
common errors of front squat ( saggital )
1. forearms not parallel to floor
2. heels rise off the ground
3. spotter uses incorrect grip
62
common errors of rdl's (saggital)
lifter doesn't not lower bars past the knee
63
common error of flat dumbbell bench press ( saggital)
1. feet up on the bench
2. spotter grips at elbows instead of wrists
64
beginner ( no experience) recommended volume is what ?
80-100 volume
65
intermediate volume (some experience) recommended volume is what ?
100-120 volume
66
advanced (considerate experience) recommended volume is at what
120-140 recommended volume
67
what are the factors that affect plyometric intensity
point of contacts
1. more point of contact would be lower intensity (double leg)
2. fewer point of contact would be higher intensity (single leg)
68
what does the ball drop consist of and purpose
partner will drops ball and athlete will sprint to catch it before the second bounce and its about reaction time and quick first step
69
what'd does the resisted running station consist of and purpose
one parter will resist while another sprints with Superbad- strength in knee drive and forward acceleration
70
what's the purpose of the agility ladder
improved foot speed, coordination, reaction time, and movement efficiency
71
what's the emphasis of the agility ladder
arm swing , high knee drive, and quick ground time
