METHODS

Question 1

Cardiac Output

Answer 1

Is the foundation of aerobic fitness that allows you to develop the cardiovascular capacities needed for a high level of conditioning.

Question 2

A key component of all conditioning methods is:

Answer 2

Teaching the concept of “dynamic energy control”, or how to manage pacing.

Question 3

The key to the cardiac output method is to: (3)

Answer 3

(1) keep the heart rate between 130-150bpm
(2) Should be able to maintain a conversation at this pace
(3) Should be sustainable for long periods of time yet challenging enough to stimulate improvements in aerobic fitness

Question 4

Specifically, the goal of the cardiac output method is: (2)

Answer 4

(1) Increase the size of the left ventricle
(2) help develop the vascular system and improve the endurance of slow-twitch muscle fibers.

Question 5

You typically need to do the cardiac output method for:

Answer 5

30 minutes in order to stimulate adaptation

Question 6

Temple intervals (2)

Answer 6

(1) Are a moderate intensity method that can be used as a progression up from cardiac output. 
(2) This method is the next step in teaching dynamic energy control to develop the skill of managing pace and recovery between repeated both of activity.

Question 7

How do temple intervals improve the body’s ability to recover?

Answer 7

Improve the body‘s ability to recover from high intensity exercises, increase work capacity, and promote regeneration without accumulating fatigue.

Question 8

What are four general guidelines for tempo intervals?

Answer 8

(1) selected intensity that’s about 70% of the athlete’s maximum intensity
(2) perform at 10 to 12 second work period
(3) Actively recover for 60 seconds
(4) Repeat for a total of 10 to 20 reps

Question 9

What does working at 70% of the maximum intensity achieve?

Answer 9

It sends extra blood flow to medium-threshold muscle fibers, which stimulates their recovery

Question 10

What is the temple interval method also known as?

Answer 10

This method is a recovery zone exercise you can use to improve conditioning and with high performance recovery training sessions to promote recovery

Question 11

Hi resistance intervals (2)

Answer 11

(1) This interval method uses high resistance to improve the insurance and recovery of fast-twitch muscle fibres
(2) Easiest ways to accomplish this is through inclined running

Question 12

Six general guidelines for high resistance intervals are:

Answer 12

(1) Set around a 15% incline
(2) Cover as much distance as possible over the five second work period while maintaining proper technique
(3) Actively recover until heart rate returns to 130 to 140 bpm depending on the athlete’s fitness level
(4) If the heart rate does not go above 130 to 140 bpm in the first few reps, actively recover for 60 seconds between work periods
(5) Set the total time to 10 to 20 minutes, depending on the athlete’s fitness level
(6) Count the number of reps completed over the total time

Question 13

When doing high resistance Intervals how do you focus on heart rate recovery?

Answer 13

Using dynamic energy control in between work period

Question 14

Regarding high resistance intervals how do you gauge improvements in fast twitch muscle fibre endurance?

Answer 14

Buy monitoring the number of work period the athlete can complete in a given time frame

Question 15

High intensity continuous training (HICT) (3)

Answer 15

(1) Both of cadence and resistance of this method in gauge to fast-twitch muscle fibres over long periods of time
(2) Increase the exercise resistance to the point where the athlete slows down while still active in the fast-twitch fibres
(3) The Kaiser bike or versaclimber works very well for this purpose

Question 16

What are the four guidelines for high intensity continuous training?

Answer 16

(1) set the resistance level to about 20
(2) Maintain speed of 25-30 reps per minute
(3) perform 10 to 20 minutes of total work
(4) Keep heart rate below the anaerobic threshold

Question 17

In high intensity continuous training what should you focus on as the athlete fatigues?

Answer 17

Focus on coaching proper technique while maintaining a constant power output

Question 18

The HICT method facilitates what?
(3)

Answer 18

(1) Recovery in addition to developing fast-twitch fiber endurance
(2) the concentric-only nature of HICT movements incurs less tissue stress than eccentric movements.
(3) this method also increases blood flow to fast-twitch fibers which often accumulate the most training fatigue; the result is a decrease in recovery time

Question 19

What should you do when using HICT for active recovery?

Answer 19

Adjust the total work time to 5 to 10 minutes

Question 20

What are the goals of the explosive repeat method?

Answer 20

to develop the explosive endurance of the fast–twitch fibres

Question 21

explosive repeats provide an opportunity to:

Answer 21

Train recovery using dynamic energy control

Question 22

When doing explosive repeat what kind of exercise should you choose?
(2)

Answer 22

(1) Choose an explosive exercise that makes it easy to measure power output or distance covered to increase the motivation that comes from seeing measurable improvement.
(2) The featured exercise is called “double–leg bounds” And it’s especially beneficial for sports with an explosive lower body component

Question 23

What are five guidelines for doing explosive repeats?

Answer 23

(1) use work periods up 8 to 10 seconds (around 10 to 12 pounds, if doing double-leg bounds)
(2) Covers much distance as possible with each explosive burst – mark this distance
(3) actively recover for 60 seconds while focussing on dynamic energy control (Jump rope, sport specific movement, etc.)
(4) Repeat the explosive work. Until the athlete can no longer cover the same distance each time
(5) Aim for measurable improvement by adding repetitions each week when First implementing; once able to hit the higher end (20), increase work interval

Question 24

What should be clearly established with explosive repeats?

Answer 24

Clearly establish the target number of repetitions for each athlete and emphasize their improvement from week-to-week

Question 25

In regards to explosive repeats what should happen as athletes’ fitness improves? (2)

Answer 25

(1) As their fitness improves, they should work up to 10 to 20 sets of explosive repeats.
(2) As you get closer to the competitive season, increase the work periods and decrease rest periods

Question 26

Aerobic plyometrics
(2)

Answer 26

(1) are a great way to decrease the risk of soft tissue injuries in sports that have lots of running
(2) Help improve elasticity and durability of lower body tissues, which increases their ability to handle stress over time

Question 27

What are 4 general guidelines for the aerobic plyometric method?

Answer 27

(1) Use a low-moderate hurdle height
(2) aim for 8 to 15 sub-maximal jumps in between hurdles
(3) Rest 10 to 30 seconds before repeating the hurdle jumps
(4) Perform a short work period of 3 to 5 minutes and gradually increase to 10 to 12 minutes

Question 28

What should you emphasise during aerobic plyometrics?
(2)

Answer 28

(1) Emphasise proper jumping technique and minimal ground contact time between jumps.
(2) movements should appear fluid and elastic and the athlete’s upper and lower body should remain coordinated.

Question 29

How much rest should there be during aerobic plyometrics?

Answer 29

There should be enough rest between sets to avoid fatigue

Question 30

Regarding a robot plyometrics what should you do as athletes develop greater elasticity over time? (2)

Answer 30

(1) you can increase the number of hurdles and the hurdle height.
(2) you can also vary the distances between hurdles and complexity of the jumps.

Question 31

Regarding a Robert plyometrics, when should you use this method more frequently?

Answer 31

As your athletes get closer to their competitive season

Question 32

Alactic intervals

Answer 32

Intensive intervals that train the explosive power of the alactic system as well as the aerobic capacity to recover in between alactic bouts

Question 33

The five basic principles of alactic intervals are:

Answer 33

(1) use short work. Around 5 to 10 seconds long (Lower end for developing maximum alactic power, higher end for developing maximum alactic capacity)
(2) Generate as much power during the work periods As possible while maintaining proper technique
(3) Actively recover for 1 to 2 minutes between work periods
(4) Maintain the same level of power output from one work period To the next
(5) perform 10 to 20 sets, depending on the athlete’s ability to maintain a consistent power output during work periods.

Question 34

What 3 markers can assist in measuring if alactic intervals are improving conditioning?

Answer 34

(1) An increase in the number of work periods the athlete can do while sustaining the same power output
(2) An increase in the power the athlete generates during work periods.
(3) Decreased time to get the heart rate down into the recovery zone following the work period.

Question 35

In alactic intervals, what should coaching focus on?

Answer 35

Focus on coaching dynamic energy control to bring heart rate back down between work periods. 

Question 36

Describe the type of exercises that can be used to perform alactic intervals.

Answer 36

You can use a variety of exercises to perform alactic intervals but they must be explosive and ideally have some measure of distance. 

Question 37

When utilizing alactic intervals what should you do as you approach a competitive season?

Answer 37

Work and rest intervals should more closely mimic those of the sport itself. 

Question 38

What are five keys to performing lactic intervals?

Answer 38

(1) Use a work period Of 30 to 60 seconds at 100% intensity (closer to lower end for lactic power development, closer to higher and for loftic capacity development)
(2) Cover as much distance during the working phase as possible while maintaining proper technique.
(3) Cover as close to the same distance as possible during each working phase
(4) Actively recover 1- 4 minutes, depending on the level of the athlete
(5) Perform 2 to 5 reps, depending on the level of the athlete

Question 39

What is it important to note regarding lactic intervals?

Answer 39

This is a highly fatiguing method so it is important to train proper technique as fatigue develops. 

Question 40

What is important to keep in mind regarding lactic intervals? (2)

Answer 40

(1) Keep in mind that the rest interval is just as important as the work interval. (2) The rest interval, when done effectively, adequately prepares athletes to perform the next work interval. 

Question 41

 What is the purpose of the threshold method? (2)

Answer 41

(1) improve the amount of power generated at threshold
(2) Increase the ability to maintain good posture, range of motion, and technique under fatigue

Question 42

What type of exercise should you choose for the threshold method? (2)

Answer 42

(1) Choose an exercise that allows you to measure power output or distance covered over time.
(2) As athletes increase their endurance, they will be able to generate greater power over and given time interval. 

Question 43

The easiest way for athletes to determine their anaerobic threshold is to:

Answer 43

Cover as much distance as possible at a steady pace 12 minutes

Question 44

What are four general guidelines for the threshold method?

Answer 44

(1) maintain a heart rate between threshold level and 5 bpm above threshold level for 5 to 10 minutes
(2) Produce as much power as possible with the anaerobic threshold range
(3) Maintain the same pace throughout the work period
(4) Use a moderate resistance to get the heart rate up to the right range

Question 45

Regarding the threshold method how do you gauge improvement over time?

Answer 45

Record the distance covered and 6 second heart rate recovery

Question 46

Cardiac power intervals

Answer 46

Use the highest intensity possible to drive the heart rate up to the maximum level

Question 47

What is the goal of cardiac power intervals? (2) 

Answer 47

(1) to develop the contractility of the heart at the highest heart rate.
(2) Cardiac power intervals allow you to coach technique and skill under fatigue since this is an extremely tiring method. 

Question 48

What are five general guidelines for cardiac power intervals?

Answer 48

(1) increase the heart rate to maximum while maintaining proper technique
(2) Maintain the maximum heart rate for 20 to 30 seconds
(3) Immediately transition to a recovery position for 60 seconds
(4) Continue light active recovery for 2 to 3 minutes
(5) Repeat this process for a total of 2 to 4 sets

Question 49

What should you note during the recovery phase of cardiac power intervals?

Answer 49

During the recovery phase, a.m. to drop down into the blue zone as quickly as possible and use decrease in the amount of time it takes to do this as a form of tracking progress

Question 50

What sorts of exercises can you use for cardiac power intervals?

Answer 50

Can you sport-specific exercises or sprints, or lower- impact methods such as the VersaClimber to perform this method

Question 51

As a coach what should you focus on providing during cardiac power intervals? (2)

Answer 51

(1) Focus on providing feedback to maintain mechanics as fatigue setting.
(2) Provide feedback to help the asset recognize how movement changes as fatigue increases so that they can begin to correct this over time to improve performance.

Question 52

When is the cardiac power interval method best used? (2)

Answer 52

(1) At the end of the pre-season to build off the Fitness foundation developed in the off-season and early pre-season.
(2) It should not be used with beginners. 

Question 53

How can you gauge changes in fitness with the cardiac power interval method?

Answer 53

By comparing the distance the athlete covers from one rep to the next and seeing how this changes each week.

Question 54

Tempo method

Answer 54

Tempo lifting is designed to develop local muscular endurance in the muscles being worked. 

Question 55

What is the goal of the tempo method?

Answer 55

To develop the capacity of the slow twitch fibres to oxidate and get rid of some of the by-products that are produced by the fast twitch fibers

Question 56

What can the tempo Method be especially beneficial for?

Answer 56

For developing postural endurance in a client or athlete who demonstrate weakness in this area during the assessment

Question 57

5 General guidelines for using the tempo method are:

Answer 57

(1) select a weight that is approximately 40 to 50% of the one-rep max for the lift being used
(2) for each rep, follow a two second eccentric +2 second concentric tempo without pausing at the top or the bottom of the movement. 
(3) repeat for 8 to 10 reps
(4) Rest for 40 to 60 seconds
(5) Repeat this process for a total of 4 to 6 sets

Question 58

During the tempo method what should you cue the athlete to do?

Answer 58

Breathe constantly throughout the movement and avoid holding their breath

Question 59

What can you do for the athlete when first using the tempo method?

Answer 59

Count one 1000, two 1000 out loud to help the athletes get the tempo right

Question 60

Which exercises work best for tempo lifting?

Answer 60

Big, compound exercises that use multiple muscle groups like squats, deadlifts, push-ups, presses, rows, lat pulldowns, etc.

Question 61

Strong man endurance (2)

Answer 61

(1) is used to improve core muscular endurance, posture, and grip strength.
(2) These components of strength and conditioning are difficult to develop with more traditional methods, which is why strongman- style training can be so beneficial

Question 62

What are three general guidelines for using strongman training with your athletes?

Answer 62

(1) Use a work period Of 60 to 90 seconds.
(2) Choose a load that is challenging yet manageable for the entire work period
(3) And the working phase if the athlete is unable to maintain proper posture

Question 63

What are the three categories of strongman endurance exercises?

Answer 63

1. Overhead movements –develops postural endurance and core strength
   (2) safety squat bar walk – develops postural endurance and core strength
   (3) Loaded carries – develops grip strength, core strength, and postural endurance

Question 64

What kind of drills can be used as a good starting point for strongman endurance training?

Answer 64

Play drills are relatively simple and can be done with low loads, making them a good starting point. 

Question 65

Plate drills (4)

Answer 65

1. Hold the plate and extend/lock the arms overhead
2. Ensure that wrists, elbows, and elbows are aligned, the spine is neutral, and hips are aligned with the feet
   (3) maintain this posture for 30 to 60 seconds
   (4) Walk backwards, forwards, and sideways at a moderate pace while maintaining the plate hold with proper posture for 30 to 60 seconds

Question 66

Carries are particularly effective for what in strongman endurance? (3)

Answer 66

(1) For developing grip strength in addition to core strength and postural endurance. 
(2) they add an additional layer of complexity by changing the position of loading. (3) Try using uneven load in each hand to train unilateral strength development.