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KIN311 Final Flashcards

1
Q

The lactate threshold (LT) occurs when?

A

At VT1

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2
Q

What occurs at severe or very heavy exercise when referring to physiological thresholds

A

Bla and VO2 continue to increase even if PO stays constant. Can go for about 8 more minutes.

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3
Q

What occurs at heavy exercise when referring to physiological thresholds

A

Sustainable sub-maximal exercise performed above the lactate threshold. Can go for 30-40 minutes.

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4
Q

What occurs at moderate exercise when referring to physiological thresholds

A

Power outputs are below the lactate threshold. Can go for more than 30-40 minutes.

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5
Q

How do you find the lactate threshold on a graph?

A

Find the point right before the major increase, or the point right before lactate reaches 1.0mmol/L.

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6
Q

What happens at VT1

A

Point where BLa accumulates faster than it can be cleared, causing an initial ↑ in VE.
↑ in VE is due to ↑ tidal volume

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7
Q

What happens at VT2

A

Point where BLa rapidly increases with intensity and represents hyperventilation, even relative to excess CO2 production

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8
Q

What is Hyperpnea and when does it occur?

A

Ventilation to match metabolic demand. VT1.

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9
Q

What is Hyperventilation and when does it occur?

A

Ventilation to remove excess CO2. VT2.

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10
Q

What is ventilation closely connected with?

A

BLa

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11
Q

What is economy?

A

Faster speed at the same oxygen consumption OR Lower oxygen consumption at the same speed

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12
Q

How do you test running economy?

A
  • Select a velocity 80% of subject’s VO2max
  • Test must be a minimum of 4 minutes long
  • Steady state duration up to 20 minutes max
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13
Q

Economy decreases as

A

intensity increases

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14
Q

What is aerobic capacity?

A

The total amount of work that can be done using aerobic energy sources

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15
Q

What is the protocol for Boulay’s Aerobic Capacity Test

A
  • 90 minutes on a cycle ergometer.
  • Intensity set at HR 10 b/min below AT.
  • Resistance adjusted throughout test to maintain HR.
  • Results: total kJ/kg BM and mean HR (measure area under the curve)
  • Pedal revs equal or higher than 60.
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16
Q

What is the protocol for the Conconi field Test

A
  • Uses repeated intervals of increasing speed and measures HR and velocity at the end of each interval.
  • Graph HR vs. Velocity and determine the breakaway point in HR response.
  • Predicts AT
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17
Q

What should users consider about the validity of the Conconi test?

A

The accepted validity was due to appeals to authority (ex. eminent scientists, prominent athletes)

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18
Q

Theoretically, what is power in an energy system?

A

Where peak contributions occur

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19
Q

Theoretically, what is capacity in an energy system?

A

Where contributions become limited

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20
Q

What are 4 points about the alactic system?

A
  • Muscles have a very small storage of ATP.
  • Phosphocreatine system can rapidly supply ATP to working muscles.
  • No lactate or pH changes.
  • Depletion of PCr sets the limit on the system
    ○ Drop in output
    ○ Shift in primary energy source
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21
Q

What are 4 points about the lactic system?

A
  • Produces slightly more ATP, but at a lesser rate than the alactic system.
  • There are fast and slow pathways.
  • Forms lactate to assist in ATP production, and pH levels will change (but not because of lactate ions!)
  • pH change sets the limit to this system including buffering capacity
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22
Q

What is the relevance of an anerobic system?

A

Most sports have a speed/power component even if they are mostly aerobic. (repeated bouts of less than 3 minutes long)

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23
Q

What is the anaerobic system?

A
  • Energy system that utilizes various sources to form ATP
  • High power, low capacity system
  • Critical health and performance factor
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24
Q

What does power refer to?

A

The rate of ATP production

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25
Q

What does capacity refer to?

A

How long an exercise can be sustained

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26
Q

What are the 2 components of VO2 kinetics?

A

Fast → Time taken for VO2 to match the intensity of exercise
Slow → Increase in VO2 during steady state intensity (Mostly occurs when intensity is >LT)

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27
Q

What is the ideal type of warm up?

A

High intensity warm up (above LT)
Intensity must be heavy (> LT)
○ Moderate (<LT) does not have same benefit
○ Severe (>LTP) may be too hard

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28
Q

What do high intensity warm ups do?

A

Turns the switch on quicker

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29
Q

What is the general validity for anaerobic tests?

A
  • Primarily based on intensity, duration and mode.
  • Must separate contribution of different anaerobic energy sources and pure muscular power/endurance
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30
Q

What is the general reliability for anaerobic tests?

A

Wide range depending on protocol

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31
Q

What is the general variability for anaerobic tests?

A

Coggan and Costill (1984) showed a 45s anaerobic test varied 5.3 - 5.4% & 10.6-10.8% [short tests are better]

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32
Q

Anaerobic testing Duration considerations

A

Must encompass the time at which peak power or total capacity of the pathway occurs

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33
Q

Anaerobic testing Intensity considerations

A
  • Explosive vs. “all out” vs. maximal.
  • Is it all out from outset or a pre-set near max. intensity setting?
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34
Q

Anaerobic testing Resistance considerations

A

Relative (% body mass); Absolute (kp, % grade, speed)

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35
Q

Anaerobic testing Ergometry considerations

A

Choice, ability to calculate power output, specificity

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36
Q

Tester control list for anaerobic testing

A
  • Rested state of the individual: ATP-CP stores, glycogen, absence of DOMS.
  • Motivation.
  • Ergometry/mode of exercise.
  • Time of day
  • Protocol: ex. set resistance, speed/grade.
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37
Q

Biological factors list for anaerobic testing

A
  • Tolerance and buffering capacity.
  • Muscle fiber type: metabolism, size, recruitment.
  • Fitness level.
  • Age and Gender
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38
Q

Fatigue indexes

A
  • Expressed as a % drop in PO.
  • Less reliable / difficult to assess
  • Loss of muscular performance due to fatigue factors:
    ○ Depletion of ATP-CP
    ○ Accumulation of H+/Ca++
    ○ Tolerance
    ○ Ex. Fatigue Index of Wingate Test:
    FI={(peak 5s PO -low 5s PO)/peak 5s PO}x100
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39
Q

Speed equation

A

Distance / time

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40
Q

Fatigue index equation

A

FI={(peak 5s PO -low 5s PO)/peak 5s PO}x100

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41
Q

Name and describe 3 anaerobic tests that have an alactic power domain

A
  1. Margaria-Kalamen tests.
    - Power calculated from kg, height traveled & time to travel
    - Accuracy issues with timing.
    - 2 step modification
  2. Cycle ergometer
    - PO achieved during first 5 s of Wingate test.
  3. General sprint tests
    - 40YRDS, 100M SPLITS
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42
Q

1 kg-m/s2 =

A

1 Newton

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43
Q

1 Nm/s =

A

1 Watt

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44
Q

Name and describe 3 anaerobic tests that have an alactic capacity domain

A
  1. Quebec 10 sec test
    - 2 trials of 10s at resistance of 90 g/kg BM), use highest score.
    PO achieved during first 10 sec of
  2. Wingate test
    - Resistance between 75-95 g/kg BM)
  3. General sprint tests.
    - 100m
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44
Q

Name and describe 3 anaerobic tests that have an alactic capacity domain

A
  1. Quebec 10 sec test
    - 2 trials of 10s at resistance of 90 g/kg BM), use highest score.
    PO achieved during first 10 sec of
  2. Wingate test
    - Resistance between 75-95 g/kg BM)
  3. General sprint tests.
    - 100m
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45
Q

What were the original aims of the development of the Wingate test?

A

*Be safe: non invasive and accessible
*Be Valid: maximal anaerobic performance
*Measure muscle power
*Be reliable and repeatable:
* Minimize random or systematic error
* Detect changes over time
* Be simple: commonly available equipment, minimal training
*Be feasible: can be administered to most populations

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46
Q

What information does the Wingate test results give you?

A

Peak Power, muscle endurance, and muscle fatigability
Calculating fatigue index.

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47
Q

What are the units used for the Wingate in kg per kg of BM

A

Trained: 0.095kg/kg BM
Active: 0.085kg/kg BM
Sedentary: 0.075kg/kg BM

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48
Q

What are the units used for the arm crank version of the Wingate in kg/kg BM

A

Active Males 0.060, Female 0.050 kg/kg BM

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49
Q

Name and describe 4 anaerobic tests that have an lactic capacity domain

A
  1. Cycle ergometer
    - 90 s wingate test.
    - Resistance is 0.050 kg/kg BM
  2. Treadmill
    - Cunningham-Faulkner test.
    ○ 8 mph at 20%, modification 7.5-8.5 mph
  3. Jump
    - Boscoe 60 s vertical jump test.
  4. General sprint tests
    - 400m, 800m
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50
Q

Describe the Oilers hockey protocol

A
  • Cycle
  • 5 sec ON (sprint @ 0.095 kg/kg BM) / 10 sec OFF recovery pedal x 4 (60 sec total).
  • Retrieve 5s peak PO, average PO of 4 x 5 sec & fatigue index.
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51
Q

Describe the RAST protocol
Running-based anaerobic sprint test

A
  • 6 x 35 m sprints on track
  • 10 sec rest between to allow turnaround.
  • Record time to complete all six sprints
  • Power = Weight × Distance² ÷ Time³
    1. Velocity = Distance ÷ Time;
    2. Acceleration = Velocity ÷ Time;
    3. Force = Weight × Acceleration;
    4. Power = F × V,
    OR
    From the 6 times calculate the power for
    each run and then determine:
  • Fatigue index
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52
Q

What are 3 types of muscular contractions?

A
  • Isometric → force generation without movement
  • Concentric → force generation when muscle shortens
  • Eccentric → force generation when muscle lengthens
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53
Q

Define a motor unit

A

A single alpha motor neuron and all the muscle fibers it enervates (1 neuron to many fibers)

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54
Q

Define a motor pool

A

All the alpha-motor neurons that innervate one muscle

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55
Q

What is the order of motor unit recruitment?

A

Slow oxidative - Fast fatigue resistant - Fast fatigable

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56
Q

What does a low ratio of nerve to fibers for?

A

Fine movement and endurance

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57
Q

What does a high ratio of nerve to fibers do?

A

Gross movement and strength

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58
Q

Define muscular strength

A

The maximum ability to generate force

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59
Q

What are the 3 types of strength measurement?

A
  1. Dynamic (CON & ECC) ex. 1RM
  2. Isometric (static) ex. hand dynamometer
  3. Isokinetic (fixed speed) ex. cybex
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60
Q

Changing the joint angle will cause what?

A

The torque / force to vary

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61
Q

What are 7 strength testing considerations?

A
  1. Standardize instructions prior to testing
  2. Same duration / intensity of warm up
  3. Adequate practice prior to testing to minimize learning effect
  4. Consistency among subjects in angle of limb measurement / body position
  5. Predetermine Minimum number of trials
  6. Select tests with high reproducibility
  7. Recognize individual differences in body size and composition
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62
Q

What are the 5 physiological and morphological factors for strength testing?

A
  • Age and gender.
  • Involved muscle/muscle groups/joint action.
  • Involved movement type.
  • Velocity of movement.
  • Contraction type.
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63
Q

What are the 6 practical factors for strength testing?

A
  • Limitations of the protocols
  • Test complexity
  • Equipment
  • Data format (units)
  • Psychological factors (motivation, feedback, tolerance to pain)
  • Prior injury (muscle, joint or nerve)
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64
Q

What is dynamometry?

A

External force applied to dynamometer compresses a steel spring and moves a pointer. The force required to move the pointer determines external force.

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65
Q

What does a handgrip dynamometer assess?

A
  • Isometric Strength and correlates to upper body strength.
  • Good indicator of high and low levels of
    health status.
  • 21.0 kg – minimum level of grip strength in older populations
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66
Q

What is cable tensiometry?

A
  • Increasing force on cable depresses riser over which the cable passes
  • deflects pointer and indicates strength score
  • measures muscle force in a static or isometric muscle action that elicits little change in the muscle’s external strength
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67
Q

What is Isometric Strength and what devices does it use?

A
  • Measures the maximum amount of muscle force with no movement.
  • Devices include cable tensiometers, isokinetic dynamometers, handgrip dynamometer.
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68
Q

What is the golden standard technique for
strength measurement

A

Isometric strength assessment

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69
Q

What are the protocol concerns for isometric strength?

A
  • Body positioning
  • Joint angle (May need to determine an isometric strength curve)
  • Avoid “jerking” by gradually increasing tension development.
  • Hold maximal contraction 3 secs, repeat 3x
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70
Q

What is muscular strength?

A

The ability of a muscle to voluntarily produce a force against an external resistance.

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71
Q

What is muscular endurance?

A

The ability to maintain a muscle contraction or continue repetitive muscle contractions for a prolonged period of time.

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72
Q

Define the one-repetition maximum (1RM) test

A

The maximal weight that can be lifted once, while maintaining the correct lifting technique

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73
Q

What inhibits muscle contraction

A

The activation of golgi tendon organs

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74
Q

What is preloading?

A

A muscle lengthening or doing an eccentric contraction prior to the shortening phase can enhance force (Facilitation Effect or Stretch shortening potentiation)

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75
Q

What is Postactivation Potentiation?

A

Short term increases in maximal force following near maximal contractions

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76
Q

What are 5 reasons PAP might not be true?

A
  1. PAP is rarely measured at the muscles.
  2. Different conditions, like muscle temperature are not accounted for.
  3. Performance is measured when you would not expect PAP to be present (>10min)
  4. Maybe performance improved simply because the athlete had a better warm-up.
  5. All sporting events involve multiple contractions—they themselves should evoke PAP (and also fatigue), but these repetitive “conditioning” contractions are never considered.
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77
Q

Angle of pennation allows?

A

Muscle packed differently around the body depending on its function and available space

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78
Q

For velocity, the optimal AoP is

A

0 degrees

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79
Q

For force, the optimal AoP is

A

45 degrees

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80
Q

Cross sectional area provides an indication of

A

How many fibres directly contribute to force production

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81
Q

Which type of muscle is more conducive for faster contractions

A

Long slender muscle

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82
Q

Which type of muscle is more conducive for
forceful contractions

A

Shorter thicker muscle

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83
Q

Volume =

A

Length x CSA

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84
Q

1 Rep max Protocol concerns

A
  • Accuracy of weight of bars, collars, plates.
  • Standardized warm up: general to specific.
  • Avoid bouncing or rebound effect.
  • Number of lead-up sets and reps controlled.
    ○ Avoid fatigue and provide a progressive overload to ensure readiness to lift heavy loads and avoid injury.
    ○ Adequate rest between sets (~3 min.).
  • ROM / joint angle / posture / grip / timing / time of day must be controlled.
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85
Q

For 2 reps, 6 reps, and 10 reps, what should the %RM be?

A

95%, 85%, 75%

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86
Q

In isokinetic dynamometers, concentric force will _________ with an ________ in velocity

A

decrease, increase

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87
Q

Define Maximum Voluntary Contraction (MVC)

A

Recruiting as many muscle motor units as possible to generate as much force as possible

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88
Q

What is Rohmert’s curve associated with?

A

Muscular endurance: maximal voluntary contraction (%) vs. endurance time (s)

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89
Q

What are the 2 types of muscular endurance tests?

A
  1. Submaximal ME tests
  2. Maximal ME tests
90
Q

What is a maximal ME test

A

Starts at maximal intensity and continues to a predetermined limit or fatigue (ex fatigue test: speed sit up test)

91
Q

What is a submaximal ME test

A

Starts at less than maximal intensity and continues to a predetermined limit (ex. partial curl-up test)

92
Q

What are 3 ways to access muscular endurance?

A

Muscular fatigue, Central and peripheral neural fatigue factors, Protocol restrictions.

93
Q

What are you observing when assessing muscular fatigue for muscular endurance?

A

○ Limb occlusion
○ Substrate utilization (muscle glycogen).
○ Buffering capacity of muscle and other Metabolic factors (metabolic accumulation, Ca2+ cycling).
○ Fiber type.

94
Q

What are you observing when assessing central and peripheral neural fatigue factors for muscular endurance?

A

○ Neural transmission issues.
○ Tolerance to fatigue.
○ Motivation and feedback.

95
Q

What are you observing when assessing protocol restrictions for muscular endurance?

A

○ Selected time, metronome setting.
○ Limb position
○ Selected % of maximum

96
Q

What are 3 issues with isokinetic endurance testing?

A

What velocity do you select?
What is the starting effort?
What is the endpoint?

97
Q

When does a mRM test involve strength or ME factors?

A

< 10 strength, >20 ME

98
Q

What are the protocol considerations for dynamic abdominal endurance

A
  • Body position is important:
    ○ Standard body, feet, hand placement.
    ○ ROM pattern.
  • Control the rate of repetitions?
    ○ Depends on whether it’s a maximal or submaximal protocol.
    ○ The timing of controlled tests usually 1:1 and time is 25 movements in 60 seconds.
  • Clear cessation criteria.
99
Q

What are 4 examples of tests of abdominal endurance

A
  • 5 level sit up test,
  • Crunches
  • Plank
  • Partial curl up
100
Q

What are the different distance marks for curl-ups

A

6-8cm for kids
8 cm for 40 years and older
12 cm for under 40 years

101
Q

What’s the difference between a UofA Sit-up Test and a hockey entry draft Sit-up Test

A

UofA: Hands remain in contact with head
Hockey: Arms are crossed over chest

102
Q

How long is the Biering-Sorensen’s Back Extension Test?

A

Until failure or a max of 180sec

103
Q

What is the protocol for pushups (dynamic muscular endurance)

A
  • Assess general ‘upper body’ endurance
  • Hand placement: Under shoulders, shoulder width, arm / elbow at 90°
  • Foot placement: Feet together, hip width. Toe for men, knee for women as pivot
  • Timing: Controlled (rate of 20 / min)
104
Q

What is muscular power?

A

Rate of doing physical work (rate energy is transferred) in a specific mechanical situation

105
Q

Power =

A

force x velocity

106
Q

Force can be improved by _______
Velocity can be increased by ________

A

strength
speed (fast)

107
Q

What does vertical jump measure and what kind of test is it?

A
  • Measures jump height and can convert to power using formula.
  • Muscular power test as it is performed at a maximum velocity (explosive) and requires moving against gravity.
108
Q

What is a Counter Movement Jump (CMJ)

A

Measures jump height with arm swing and rapid eccentric phase followed by concentric phase

109
Q

Static or Squat Jump (SJ)

A

Measures jump height after a brief (2-3 s) pause at the lowest point of the CMJ

110
Q

What is Explosive Strength Deficit (ESD)

A

100 X (CMJ - SJ) / CMJ
* If athlete scores 0-10, need to spend more time developing explosive strength
* If athlete scores >11, indicates being overpowered; need to spend time on strength

111
Q

What is long jump testing?

A

Muscular power

112
Q

What is Impulse-momentum?

A

The combination of force and time to generate more change momentum.

113
Q

Impulse =

A

Force x time = mass x (v2 – v1)
(impulse = momentum)
(EFFORT & TIME = OBJECT & MOVEMENT)

114
Q

What is the time it takes to reach peak force production in human skeletal muscle

A

≥ 250 ms

115
Q

What is a major determinant of success in sports

A

Maximum power

116
Q

What is required for mobility, everyday tasks, independent living and physical activity

A

A level of power

117
Q

What are 5 devices that measure vertical jump?

A

○ Wall - jump and reach,
○ Vertec,
○ Gill VJ test mat,
○ Jump mats,
○ Optojump

118
Q

What is the Reactive Strength Index (RSI)

A

Means to assess “explosiveness” and account for the stretch-shortening cycle during a performance of explosive power tasks

119
Q

What equipment do you need to measure Reactive Strength Index (RSI)

A

Plyometric box 30 cm and contact jump mat.
RSI = Jump height / contact time

120
Q

What is a FiTRODyne Basic

A

Device that attaches to other equipment that allows for power to be calculated

121
Q

What is Flexibility

A

The ability of a joint, or series of joints, to move through a full range of motion without injury

121
Q

What is Flexibility

A

The ability of a joint, or series of joints, to move through a full range of motion without injury

122
Q

What is a pain VAS

A

Measure of pain intensity widely used in adult populations

123
Q

Movement screens are NOT

A

NOT flexibility tests

124
Q

What is static flexibility

A

Ability to move a joint through the total ROM and maintain the limits of that range

125
Q

What is dynamic flexibility

A

Ability to move a joint quickly through a ROM and is dependent on the resistance of the joint to the movement

126
Q

What are 5 points about static flexibility?

A
  • Safe, low risk of injury.
  • Less energy requirement.
  • Practical to assess.
  • Standardization of protocols is easier.
  • Valid and reliable in most cases.
127
Q

What are 4 points about dynamic stability?

A
  • Safety is questionable.
  • Somewhat energy demanding.
  • Standardization of protocols is hard to control.
  • More difficult to establish validity and reliability.
128
Q

What are the structural limitations of flexibility?

A
  • The structure of the joint capsule and the space between articulating surfaces (47%).
  • Soft tissues around the joints such as:
    ○ The muscles, fascia (41%)
    ○ Tendons, ligaments (10%)
    ○ Skin (2%).
129
Q

How can you change flexibility?

A

Alter soft tissues!! Difficult to modify joint structure

130
Q

How can body type affect flexibility?

A

Excessive muscle mass and body fat can influence flexibility

131
Q

How can age affect flexibility?

A

Generally flexibility decreases with age.
○ Elasticity of soft tissues decreases and levels of arthritis increase

132
Q

How can sex affect flexibility?

A
  • Women are more flexible than men.
    ○ Due to differences in anatomical areas such as pelvis and aspects of connective tissue
  • Men may have greater ROM in hip extension/spinal flexion
133
Q

How does training affect flexibility?

A

PA level is a more important determinant of flexibility than gender, age or body type.
○ Active individuals are more flexible.
○ May be some sport specific increase or decrease in some muscle groups or joints

134
Q

How can warm-up &/or ambient temperature affect flexibility?

A
  • Warm-up and room temperature are ideal conditions for testing flexibility.
  • Too much flexibility can be a problem if it leads to joint laxity, risk of musculoskeletal injuries
135
Q

What group does hyper flexibility happen in?

A

The ligaments that hold the bones together in the joints of children with Down Syndrome are longer than usual resulting in increased flexibility in joints

136
Q

What is the general protocol advice?

A
  • Allow for a general aerobic warm-up.
  • Allow for generalized stretching.
  • Perform specific stretching of joint to be tested.
  • Rule of thumb: do 2-3 trials for each test.
  • Avoid fast, jerky movements
  • Do not allow stretching beyond pain-free ROM for most individuals.
137
Q

What are 3 direct ways to measure flexibility?

A

Leighton Flexometer
Goniometer
Inclinometer
All measure in degrees

138
Q

What is the most common and convenient method to measure flexibility?

A

Leighton Flexometer

139
Q

What are some limitations of the flexometer?

A

It is difficult to distinguish between hip and trunk range of motion

140
Q

Which 2 devices use gravity to test flexibility?

A

The flexometer and the inclinometer

141
Q

What are 3 other direct ways to measure flexibility?

A
  • Isokinetic dynamometers provide isolated joint ROM.
  • Electronic goniometers (ELGON).
  • Protractor transparency
142
Q

What are indirect ways of measuring flexibility?

A
  • Linear measures of joint ROM.
    ○ ex. tape measure instead of measuring degrees ROM.
  • Measures distance between segments or from an external object.
  • Reliable but validity is questionable.
    -Ex. Trunk forward flexion using a Wells Dillon Flexometer (sit and reach test).
143
Q

What are the 3 indirect methods to measure static flexibility?

A

Modified sit and reach test
Back Saver Sit and Reach Test
Back Scratch Test (aka Apley’s Test)

144
Q

What is the modified sit and reach test

A

Indirect way to measure flexibility. Uses Wells Dillon Flexometer. Client reaches forward and their fingertips are measured.
Reduces the bias due to people with limb length differences.

145
Q

What is the back Saver Sit and Reach Test

A
  • Indirect way to measure flexibility
  • Sit & reach test performed one leg at a time.
  • Modify by sitting on a bench or on a chair
146
Q

What is the Back Scratch Test (aka Apley’s Test)

A
  • Indirect way to measure flexibility
  • The amount of overlap (+) or distance apart (-) is measured between fingers
147
Q

Describe how the Pro Agility Test (5-10-5) starts

A
  • Athlete starts on the middle cone (cone 2) and initiates movement from a stand still
  • Forward Facing, parallel to the direction of the cones (90 degrees to direction to be run)
  • The stopwatch is started on the first movement of the athlete
148
Q

Describe how the Pro Agility Test (5-10-5) finishes

A
  • The athlete runs 5 yrds to cone 1 (touches line with either foot), turns and accelerates 10 yrds to cone 3 (touches line), and finishes by accelerating 5 yrds through the line at cone 2.
  • The stopwatch stops when the athlete’s torso crosses the center line
  • Record the best time of two trials.
149
Q

Describe the important features of the Pro Agility Test (5-10-5)

A
  • Encourage acceleration through the finish line to maximize the result.
  • CoD, and ability to accelerate / decelerate can influence the overall performance scores
150
Q

Describe how the 5-0-5 starts

A
  • Athlete starts on the first cone (cone A) and initiates a flying start
  • Time begins when they pass 10m cone (cone B)
  • Alternative: The Athlete starts on cone B with no flying start
151
Q

Describe how the 5-0-5 finishes

A
  • The athlete runs until reaching the 15m cone (cone C), complete a 180 degree turn, then accelerate back to 10m cone (cone B)
  • Time stops when they pass the 10 m cone the second time
  • The best of two trails is recorded. The turning ability on each leg should be tested.
152
Q

Describe how the 3-Cone Shuttle Drill Test (L-Drill) starts

A
  • Athlete starts on cone 2, and initiates movement from stand still in a 3 point stance
  • The stopwatch is started on the first movement of the athlete
153
Q

Describe how the 3-Cone Shuttle Drill Test (L-Drill) finishes

A
  • Short Turn: Athlete moves forward to cone 1, completes a 180 degree turn (complete reversal), returns to cone 2, then
  • L turn: athlete completes a second 180 degree turn at cone 2, returns to cone 1, then cuts 90 degrees along outside of cone 1, then,
  • Weave: accelerates to the inside of cone 3, crossing the line created between cone 1 & 3, then turns 180 degrees, and
  • Return and Finish: returns to cone 1, cuts 90 degrees along the outside of the cone, and returns to start finish line. Time is stopped
  • The time to complete the test in seconds is recorded. Score is the best time of two trials. Each time they perform the 3-cone drill for a different side (minimum 4 trials)
154
Q

Describe the important features of the 3-Cone Shuttle Drill Test (L-Drill)

A
  • Athletes must not stop when completing any of the turns
155
Q

Describe the important features of the 5-0-5

A
  • This test requires timing gates for precision (less accurate timing with stopwatch is ok)
  • A 180 degree change of direction is the most aggressive COD you can test.
  • Encourage athletes to not overstep the line by too much then to accelerate through the finish line to maximize their result.
  • CoD, and ability to accelerate / decelerate can influence the overall performance scores
156
Q

Describe how the Illinois Agility Test/Run (IAT) starts

A
  • Athlete starts prone, front facing with hands by their shoulders
  • The course is set up with two “straight aways” separated by a four cone weave.
  • The course is 10 m by 5 m (3.3 m b/w middle cones) but in USA, measurements of the course may be 30 ft long by 15 ft wide (10 ft b/w middle cones)
  • The stopwatch is started on the command “Go” or “Start”
157
Q

Describe how the Illinois Agility Test/Run (IAT) finishes

A
  • First straight away: Athlete sprints forward from cone 1 to cone 2, completes 180 degree turn around cone 2 and returns to cone 1,
  • Weave: they turn around cone 3 and weave through cones 4, 5, and 6. They turn around cone 6 and weave back through cones 5, 4, and 3.
  • Second straight away: they turn around cone 3, they sprint forward from cone 3 to cone 7, complete a 180 degree turn around cone 7 and finish by sprinting past cone 8.
  • The time to complete the test in seconds is recorded. The score is the best time of multiple trials. This is a slightly longer test so energy system recovery should be considered.
158
Q

Describe the special features of the Illinois Agility Test/Run (IAT)

A
  • Athletes must correctly make all turns and weaves and not disturb the cones
  • Round cone turns can be substituted for full reversals when turning 180 degrees
  • The start and finish sides can be swapped, so that turning direction is reversed.
  • Sport specific versions of this test can be done with a different start and using sport implements (e.g. soccer ball)
159
Q

What is agility

A
  • A rapid, whole-body, CoD or speed in response to a sport-specific stimulus
  • Any movement involving rapid CoD
160
Q

What are open skills

A

Performed in a dynamic and changing environment

161
Q

What are open skills

A

Performed in a dynamic and changing environment

162
Q

What are closed skills

A

Take place in a predictable and static environment

163
Q

Are agility tests open or closed skills?

A

Closed. Sports are open.

164
Q

What are 5 testing considerations for agility?

A

Length of time (ideally short)
Modality (match demands of sport)
Specificity (add sport component)
Rules & guidelines (strict termination)
Reactive component (quickness,sport specific)

165
Q

What is quickness?

A

-Responding to the external stimuli and consists of 2 components:
○ Pre-motor
○ Motor
- Related to reaction time

166
Q

What is speed?

A
  • Time taken to cover a specified distance
  • We measure instantaneous speed or average velocity
  • Speed is asking how fast (does not consider mass or momentum)
167
Q

What is the breakdown of a sprint?

A
  • START: Reaction time, Balance, Quickness
  • ACCELERATION: Initial rapid changes in velocity
  • MAX VELOCITY: Elite sprinter: Vmax is reached 70-80 m into the race.
  • DECCELERATION: Little drop off at the end
168
Q

What are the 2 approaches for speed?

A

Qualitative Approaches
Quantitative Approaches

169
Q

What are quantitative approaches for speed

A

Timing is most important thing to consider
○ Analyze from video (time consuming)
○ Hand timing is easy and simple.
- Reliability can be questionable - it depends on the tester and protocols.
○ Electronic timing is reliable and accurate
- Expensive but easy to use
- Bright lights impair lasers

170
Q

What are qualitative approaches for speed

A
  • Video analysis to assess postures / positions
    Only used in specific scenarios
    Know what to look for in phases
171
Q

What are 8 speed considerations?

A
  1. Surface plays a large role
  2. Hard surface returns energy = faster time
    ○ Contribution to reliability and validity
  3. Footwear is key, usually dictated by surface
    ○ Shoe with greater traction will produce faster time
    ○ Threatens reliability and validity
  4. Starting stance will impact timing
    ○ Familiar position will improve times
    ○ Consider specificity for the athlete
  5. Environment can be fickle
    ○ Note the wind (+/-)
    ○ Can threaten reliability
  6. Rest intervals should be long & high quality
    ○ ~1 minute for every 10m covered
  7. Reactive vs. self starting
    ○ Reactive times are slower than self starting
  8. Other (Weaving, Carrying, Dragging, Pushing)
172
Q

What are 2 types of speed assessment?

A

40 Yard Dash
Flying sprint Tests

173
Q

What is the 40 yard dash?

A

-Most famous assessment of speed
- Starts standstill and sprints toward finish as fast as possible
- NFL Protocol:
○ 3 point stance, on own time, laser timed
○ Wear game legal cleats, and done on turf
- Measures acceleration ability.

174
Q

What is the flying sprint test?

A
  • Accurately measure Vmax of an individual.
  • Set up is the same difference as the athlete is allowed a run-in zone
  • Should reach start timer at max velocity
175
Q

Define shear forces on the spine

A

Threaten the stability of the stacked spinal vertebrae

176
Q

Define compression on the spine

A

The “safer” way to load the spine because forces are distributed down the length of the vertebrae.
Helps reduce shear stress

177
Q

What is flexion movement

A

The act of bending the spine forward, flexing the spine. This is the kinematic term

178
Q

What is flexion moment

A

The act of creating flexion moment or torque. This is the kinetic term. This is independent of whether movement occurs.

179
Q

What are the 2 causes of back pain?

A

Mechanical (structures related to spinal column) not always present
- Joint, bone, soft tissue (ex ligament/ muscle).
Discogenic
- Disc protrusion/rupture.
- Disc degeneration/regeneration.

180
Q

What is the best single predictor of low back pain

A

Previous episode of back pain

181
Q

What is back fitness?

A

Factors pertaining to the back that are associated with ability to perform various aspects of occupations, sports and ADL’s as well as having a low incidence of pain.

182
Q

Why assess back fitness?

A

LBP is a frequent reason cited by individuals to avoid physical activity and has impaired sport performance.

183
Q

List 4 back stats

A
  • Males and females have equal risk.
  • Age range is 25-60 years, peaks at 40 years.
  • Back pain lasting for at least a week is reported by 18% of the working population.
  • However, poor low back fitness is preventable and treatable.
184
Q

What are 9 back pain risk factors?

A
  • Previous injury to back.
  • Physical inactivity, Smoking, Obesity
  • In Obesity “excess trunk / visceral fat” (higher risk in women than men).
  • Lifting, bending, twisting occupations and
    certain sporting events.
  • Lack of warm-up.
  • Poor flexibility (of major joints)
  • Poor abdominal strength & endurance.
  • Poor posture.
  • Pregnancy.
  • Disease (arthritis, osteoporosis)
185
Q

How can you assess low back pain non-invasively?

A

With a questionnaire (YMCA)

186
Q

What is recommended for assessing back pain?

A

A muscular endurance test for the back

187
Q

What are McGill’s 4 tests for trunk endurance?

A

1.Trunk flexor test (TFT)
2.Trunk extensor test (TET)
3 & 4. The lateral musculature tests (LMT)

188
Q

What are the McGill bug 3 back exercises?

A

The curl up, the bird dog, the side bridge

189
Q

What are McGill’s 3 back pain interventions?

A
  • Improve local muscular endurance (core)
  • Quality of movement (avoid things that provoke pain)
  • Overall work capacity

(in order)

190
Q

What is posture?

A

The carriage of the body; how an individual positions their body in the environment (standing, sitting, etc.)

191
Q

What is postural control?

A

The ability to predict, detect and encode any change in body position; select and adapt a response; and respond within the biomechanical constraints of the body or physical restraints of the environment

192
Q

What is balance?

A

The ability to maintain body position, related to the successful execution of motor skills

193
Q

What are 2 types of balance?

A
  • Static balance (assessed while standing/ sitting/ etc. in one spot)
  • Dynamic balance (assessed during movement)
194
Q

What 8 factors affect posture & balance

A
  1. Gravity.
  2. Self-initiated motion (ex lifting weights, boxes)
  3. Response to externally applied loads or forces (ex. being hit in a sport; walking in the wind).
  4. Fatigue and deconditioning.
  5. Age: Changes in posture with aging are a result of normal structural changes in the body that are important to determine risk.
  6. Injury and extent of Rehabilitation.
  7. Psychological state.
  8. Disease (neurological disorder)
195
Q

What is the neural response of posture?

A

The CNS receives info from vestibular (ear), visual and somatosensory (receptors in muscles, joints, skin) systems to initiate body positioning and postural corrections that has a muscular consequence.

196
Q

Why do we access posture and balance?

A
  • Poor posture leads to general fatigue & de-conditioning that negatively influence balance, ADL, work or sport performance.
  • Chronic poor posture leads to muscle weakness, poor coordination, imbalances in torso/trunk area or musculo-skeletal disorders (ex arthritis) that influence balance.
  • Determine weaknesses or imbalances that may occur with aging, poor posture at home or at work, or as a result of sport participation that leads to long term problems.
197
Q

Who interprets posture issues?

A

A certified ergonomist (usually O.T., some are P.T.’s, kinesiologists with further training/ certification) make corrections / prescriptions

198
Q

Why are validity and reliability moderate in posture testing?

A

Most tests are subjective indirect measures

199
Q

What are 3 methods to measure posture?

A
  1. New York Posture Test
  2. Video analysis
  3. Dynamic posturography
200
Q

What is Dynamic posturography?

A

Measurement of “dynamic” posture (& balance)

201
Q

What do direct balance tests require?

A

Sophisticated lab equipment (posturography, computerized platforms, motion control sensors, EMG, etc.).

202
Q

What are indirect balance tests?

A

Approximate balance through a variety of
measures. Simple; can be dynamic or static:

203
Q

2 examples of static indirect balance tests

A
  1. One Leg Stance Test (CSEP-CPT)
    ○ Eyes open and Eyes closed.
    ○ Best single leg time for both.
  2. Static Balance Test.
    ○ Balancing on a square stick taped to the floor on one foot for total time to a max of 60 seconds.
    ○ Test is repeated 6 times and the score is the sum of all trials.
    ○ Can be performed with open or closed eyes.
204
Q

2 examples of dynamic indirect balance tests

A
  1. Dynamic balance test: using a variety of stability platforms and tests are timed (e.g. max of 30 seconds).
  2. Star excursion balance test
    ○ Requires balancing on one leg and reaching
    with the opposite leg in 8 directions.
    ○ 6 practice trials in each direction and
    measured trials.
205
Q

What is the SCAT5?

A

3 tests lasting 20 sec each performed on 2 different surfaces (firm & foam)

206
Q

What are the 3 tests in the SCAT5?

A
  1. Double leg stance (feet together), eyes closed, hands on hips
  2. Single-leg stance on non-dominant foot.
  3. A heel-toe stance with non-dominant foot in rear (tandem stance)
207
Q

What are the types of error in the SCAT5?

A
  1. Hands lift off Iliac crest
  2. Opening Eyes
  3. Step, stumble, or fall
  4. Moving hip into > 30°abduction
  5. Lifting forefoot or heel
  6. Remaining out of test position
208
Q

What is the Functional movement screen (FMS)

A

Each movement is scored on a 0-3 ordinal scale.
○ Score of 3: ability to perform movement as described.
○ Score of 2: some compensation when completing the pattern.
○ Score of 1: unable to perform the movement pattern
○ Score of 0: pain associated with any portion of the test.
Final score out of 21

209
Q

2 cautions of the Functional movement screen (FMS)

A
  1. Just because they can move that way does not mean they will move that way
  2. Loading changes movement patterns
210
Q

What is the primary reason for building test order?

A

Fatigue

211
Q

Where are 3 parts fatigue occurs in the body (PNS)?

A

Circulatory (Temp, acidosis)
Neuromuscular (Fiber excitability)
Muscular (Aerobic, anaerobic pathways)

212
Q

7 things to check during recovery

A
  1. Restoration of substrates
  2. Restoration of muscle and blood pH
  3. Oxidation of lactate
  4. Oxygenation of myoglobin
  5. Recovery of cardiovascular system
  6. Recovery of neuromuscular system
  7. Return to optimal core temperature
213
Q

What is Step 1: Setup of the testing battery?

A
  • Have tests prepared and setup prior to participant arrival
  • Ensure equipment is present, working and calibrated
  • Space or area requirements
  • Staff discussions
    *Participants are prepared for testing
  • Testing stations have flow
214
Q

What is Step 2: Intro of the testing battery?

A
  • Consent and waiver forms (first time only)
  • Basic walk through of testing (first time only)
  • Warm-up can assist here
  • Athlete dependent modifications
215
Q

What is Step 3: Measurement Tests of the testing battery?

A
  • Anthropometric and body composition tests are done early and prior to activity
  • Activity can potentially alter some measurements
216
Q

What is Step 4: Warm-Up of the testing battery?

A
  • Standardized warm-up
    1. General to specific
    2. Intensity builds
    3. Adequate rest to limit fatigue
  • Specific drills done at each station
  • Replicates test demands and prepares for movements
217
Q

What is Step 5: Starting the Test of the testing battery?

A
  • Set the tone for testing
  • Outline key information
    – Flow
    – Protocol (#of trials, scoring, bad reps)
    – Recommendations to maximize performance (standardize)
    – Expectation
218
Q

What is Step 6: Testing of the testing battery?

A
  • Testing supervisor improves efficiency and reliability
  • Conduct assessments as per protocols
  • Keep athletes warm, motivated and rested
219
Q

What is Step 7: Data Collection of the testing battery?

A
  • Record data live and as it happens
  • Assign a staff to recording
  • Digital profile if equipment permits
  • Keep it simple
220
Q

What is Step 8: Close of the testing battery

A
  • Group cool-down if necessary
  • Group debreif
  • Feedback and results (often a later time)
221
Q

What do you need to ensure you do with the results of the assessment?

A

Explain directly to the athlete in written and verbal form. Make sure there is context not just raw scores

KIN311 (3 decks)

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