Lab 1: Warm-up & Field Testing Flashcards
Outline the names
RAMP warm up
Raise, Activate, Mobilise, Potentiate
What is the purpose for
Raise
What is the time for this segment
What are the exercise
Increase muscle temperature, blood flow, muscle elasticity and neutral activation.
(2-3 minutes)
Jogging, shuffles, backwards running
What is the purpose for
Activate
What is the time for this segment
What are the exercise
Engaging the muscles for the upcoming sessions
2 minutes
Glute bridges for spints, shoulder rotations for throwing
What is the purpose for
Mobilise
What is the time for this segment
Focus on mobilising the joint specific to the activity thats going to take place
2-3 minutes
What is the purpose for
Potentiate
What is the time for this segment
What are the exercise
Gradually increase the intensity to prepare the body for the upcoming session
2 minutes
Hops, skips. plyometrics, sprints for explosive movements such as sprint
What are the steps in Performing
Countermovement Jump (CMJ)
Postion, Instruct, Encourage, Instruct, perform, record
- Position the participant so that they stand still with their feet approximately shoulder width apart. This is the starting position. The hands rest on the hips throughout the jump (movement of the arms during the jump is NOT allowed).
- Instruct the participant to flex at the hip, knees and ankles whilst keeping hands on the hips and then rapidly extend the legs and hip in one swift movement.
- Encourage the participant to extend their body as much as possible whilst in the air.
- Instruct the participant to bend their knees and land with a feet at least hip width apart to absorb landing forces and land with stability.
- Participants should perform a total of 5 CMJ separated by 30 seconds of rest.
- Record the flight time and jump height achieved during each jump in the relevant table.
What are the steps in Performing a
Rebounnd Jump (Flanagan, 2007)
CMJ, Attempts, record
- Perform a countermovement jump, immediately followed by a series of 3-4 rebound jumps. In these rebound jumps, participants should aim to minimize ground contact time but jump as high as possible and use a “stiff” jumping action (i.e., with minimal bend in the knees). Use the ‘Repeat’ jump mode on the jump mat software /Ipad.
- Participants should perform 3 attempts of this jump test.
- Record the flight time, jump height and contact time achieved during each jump in the relevant table.
What are the steps in Performing
What are the steps in Performing
Squat Jump (SJ)
Position, Instruct, Hold, Instruct, Perform, Record
- Position the participant so that their feet are approximately shoulder width apart. The hands rest on the hips throughout the jump (movement of the arms during the jump is NOT allowed).
- Instruct the participant to squat down to the starting position (with top of the thighs parallel to the ground).
- Hold the squat position for 3 seconds. Encourage the participant to rapidly extend their knees, hip and ankles to jump off the jump mat. When jumping off the mat, any downward (counter) movement of the body immediately before the jump must be avoided!
- Instruct the participant to bend their knees and land with a feet at least hip width apart to absorb landing forces and land with stability.
- Participants should perform a total of 5 squat jumps separated by 30 seconds.
- Record the flight time and jump height achieved during each jump in the relevant table.
What are the steps in Performing
Horizontal Jump (Standing Long Jump / Standing Broad Jump)
Explain, Position, Start, Instruct, Arms, Record, Perform
Include the set up
Set up the testing area: allow an area of ~2m x 15m within which the participant will jump
- Explain the horizontal testing protocol and demonstrate the technique used in performing this type of jump:
- Position the participant so that they stand still behind a line that marks the starting position.
- Start with their feet approximately shoulder width apart.
- Instruct the participant to jump forward as far as possible.
- The participants can use their arms in this movement.
- Record the distance jumped by placing a stick behind the back foot and across to the tape measure.
- Participants should perform a total of 5 horizontal jump tests separated by 30 seconds.
Vertical Jump Test Theory
SSC and why is it important
Activities such as walking, running and hopping all follow a stretch-shortening cycle (SSC) where an eccentric (lengthening) phase of the muscle is followed by a concentric (shortening) phase.
The ability to effectively use the SSC is important for success in many sports and athletes undertake plyometric (hopping and bounding) training to improve it.
Within the Vertical Jump theory explain:
The eccentric utilisation ratio
What does the ratio mean and which sports does it apply to
describes the ratio of a countermovement jump (CMJ) to a squat jump (SJ)
A ratio larger than 1 indicates that CMJ performance is greater than SJ performance.
This ratio has been shown to be higher in sports that rely on stretch shortening activities (such as football or rugby), and it is also sensitive to training (McGuigan et al, 2006).
Outline why
Jumping performance in a CMJ is often higher than in a SJ
Elastic Energy, Anotomy, time, natural
Elastic energy stored in the connective tissue during the eccentric phase may contribute to increased force and power in the concentric phase that follows.
anatomical structure that may explain the greater contraction following stretch is the muscle spindle.
* Muscle spindles monitor stretch of the muscle in which they are embedded.
* If a muscle is stretched, they initiate a spinal reflex which results in a contraction.
It takes time for a muscle to reach peak force.
Performing a CMJ is a more “natural” movement than performing a SJ, hence, people may struggle to effectively coordinate the movement of a SJ.
What are the steps in Performing
20m Sprint Proceedure
Timing gates, postion, RAMP, Set, Go, perform, record
- The timing gates will be installed by the lab class support staff.
- Timing gates will be positioned at the start and finishing lines, and at 5m and 10m from the start line for the analysis of split times.
- The participant should have already been warmed up via the RAMP warm-up protocol. If for some reason they do not feel ready to sprint, take them through a RAMP warm-up again before sprinting.
- Participants get ready behind the timing gate at the starting line (standing position).
- They can start the sprint in their own time, as breaking the first light barrier will set off the timer and breaking the light barrier at the finishing line will stop the timer.
- Participants perform a total of 5 sprints separated by 1 minute.
- Record the time achieved during each sprint in the relevant table.
What are the steps in Performing
Yo-Yo Test
20m, 10 seconds, beeps, failure, Recording
- From the start line, participants will run 20m out and back when instructed by the recording.
- There is an active recovery period (10 seconds) after every 20m return shuttle, during which the participant must walk or jog around the other cone and return to the start point.
- Throughout the test the duration between beeps will decrease, indicating an increase in exercise intensity.
- If the participant reaches the line before the beep sounds, the participant must wait until the beep sounds before continuing. However, if the start line is not reached before the beep sounds, the participant is given a warning and must continue to run to the line, then try to catch up with the pace within two more beeps.
- At the end of each level the investigator should ask the participants’ HR and RPE. These should be recorded in the relevant Table.
- The test is stopped if the participant fails to reach the line (within 2 meters) for two consecutive shuttles after a warning has been given. Note: HR and RPE should also be recorded at this point.
- The score is calculated as the total distance covered before the participant is unable to keep up with the recording.
