NCSF CSC Unit 1 Flashcards
Highest rate at which oxygen can be utilized during exercise
VO2max
Response rate from perception to action
Reaction time
A derived unit of power, defined as one joule per second
Watts
Related to the perception of position and movement within the body
Proprioception
Combination and interrelation of the nervous, muscular, and skeletal systems in an effort to effectively control bodily movement
Kinetic chain
Property of a body to resist displacement
Stability
Supplies anaerobic energy to support maximal efforts lasting up to 15 sec
Phosphagen system
The change in velocity over time; can vary in magnitude/direction
Acceleration
Programming method that breaks specific stresses into training cycles
Periodization
Property of tissue to become permanently altered
Plasticity
Identify three universal attributes of an elite athlete
Neuromuscular efficiency, Requisite anthropometric measures, and Exposure to sport during youth
Rate of performing work expressed as (force x distance) / time
Power
Accurate performance of a sport-specific movement involving rapid changes of direction/velocity in reaction to analysis of the environment
Agility
Stable state characterized by the cancellation of all forces by equal and opposing forces
Balance
The intelligence of muscle and their ability to communicate efficiently with central processing for harmonious adjustment or interaction of parts
Coordination
The time rate of change of an object’s position without regards to direction
Speed
Most sports are more negatively affected by low measures of fitness than positively benefitted by high measures of fitness.
True
The primary role of a strength coach is to prevent injury and keep athletes on the field.
True
Muscular strength is a measure of the ability to produce maximal force
True
Lower measures of flexibility are associated with training limitations
True
Muscular (anaerobic) endurance is directly associated with VO2max
False
A very low percentage of body fat is desired for all athletes
False
Identify the two major factors associated with the Olympic lifts that make them more effective for developing sport-specific power over the exercises performed during competitive “power-lifting”.
a. The velocity of the lifts , b. The energy transfer efficiency necessary to accelerate the resistance
During most sport-specific movements, forces tend to start from the trunk.
False
Identify at least three factors that can influence agility.
Experience , Body size , Stability , Muscular fitness , Power , Flexibility
__________ equilibrium in sports is often referenced for postural requirements
Static
_________ equilibrium in sports is more reflective of performance measures.
Dynamic
Briefly identify at least four negative performance-related implications associated with tissue inflexibility.
a. Proper movements can be prevented , b. Joint actions can be resisted , c. The length of muscle to produce peak tension can be lost , d. Biomechanics can be altered in a manner that promotes injury , e. The athlete may be unable to properly perform key exercises
A soccer player who performs rapid foot work to control a ball while changing direction is displaying high measures of:
Dynamic equilibrium
A baseball player who makes a diving catch in the outfield must possess optimal:
coordination
True or False? The performance-related components of fitness build upon the health-related components of fitness to optimize sport performance via neural improvements.
True
Appropriate strength training is critical to enhancing power as it can improve:
Total work capacity
Aerobic system efficiency can maximize anaerobic performance in which of the following ways?
By reducing necessary rest periods between bursts of maximal-intensity work
True or False? Repeated, premeditated practice of a complex drill may improve outcomes for the movement pattern involved, but may not improve performance during game scenarios.
True
Balance is attained via data processing using all of the following to facilitate appropriate muscular activation except:
thermoreceptors
An athlete who can accelerate to the highest velocity in the shortest period of time would be considered __________, while the time it takes to move between two given points would define his or her __________.
Quick, speed
What would not improve aerobic system efficiency among endurance athletes?
Reduced buffering responses to maximize tissue pH
True or False? Force output can only be improved with muscle cell hypertrophy.
False
Analysis of crucial actions that dictate performance for a sport
Motion analysis
Global movers active during the eccentric phase of movement
Decelerators
Work and rest intervals employed to provide specific adaptations
Work-recovery ratio
The result of connective tissue imbalance acting on the shoulder joint
upper cross syndrome
Global movers active during the concentric phase of movement
Accelerators
Passes through the midline of the body, dividing it in left/right halves
Sagittal plane
Velocity-based lifts that emphasize concentric acceleration
Ballistics
Work rate where O2 use matches demand using aerobic metabolism
Steady state
Subjective perception of effort quantified by a 6-20 scale
rate of perceived exertion
True or False? Certain variables may exist that impact sports performance which cannot be easily quantified during a motion analysis.
True
Most field players cover around a km during [a] game.
The average recovery period between maximal sprints ranges from [b] sec.
Players perform over [c] different movements.
Among elite athletes, the distance covered with ball possession ranges from [d%] of total ground coverage during a game.
a. 9-14
b. 65-75
c. 1000
d. 1.2-2.4
It is estimated that players work at 70-95% of their VO2max during a competitive event
True
Phosphagen is the limiting energy substrate, as indicated by post-game storage losses
False
Some players must engage 90 minutes of work during a single game without any substitutions
True
It is estimated that a high-speed run is performed every 60 seconds during a game
False
Fill in the following with the physiological stress values seen during a tennis match as indicated by research.
Stress indicators:
______of VO2max
______of HRmax
______RPE values
60-70% , 60-80% , 13-14
Indicate each of the following as being associated with tennis play on a hard court (HC) or clay court (CC).
_______The duration of each rally is relatively shorter
_______Training for play should mirror a work-recovery ratio range of 1:3-1:5
_______Sliding mechanics while changing direction must be mastered for optimal performance
_______The ball moves much faster based on reduced friction upon ground contact
HC , CC , CC , HC
Indicate each of the following statements related to motion analysis data during a tennis match as being either true or false.
a. Matches can last 1 to >5 hrs
b. Work-recovery ratios range from 1:6-1:9
c. Rallies lasts 8-10sec
d. 2 directional changes occur per rally
e. 300-500 high-intensity efforts are engaged per match
a. True , b. False , c. True , d. False , e. True
True or False? Mean HR values during a game of basketball can be as high as 91% of HRmax.
True
key training elements for all positions in competitive basketball
muscular/anaerobic power , speed , agility , aerobic power , explosive strength
Explain what may need to be modified for a very tall basketball center when performing the following lifts.
Deadlift: _______
Squat: _________
Deadlift: The starting position may need to be elevated (e.g., blocks) ,
Squat: The depth performed must be specific to the athlete’s functional mobility with regard to proper pelvic control and knee positioning
It is estimated that the average athlete is exposed to 17 minutes of play action per game. (football)
False
About 70 offensive plays are ran each game (football)
True
Video analysis suggests plays last an average of 5 seconds (football)
True
NFL players have up to 45-second rest periods in between plays
False
Success is most correlated with speed, agility, and power (football)
True
High body fat negatively impacts an athlete’s 40-yard sprint time (football)
True
Provide four reasons why sufficient aerobic capacity must be developed among elite football players.
a. to meet the continual need for high force output ,
b. to improve energy resynthesis and lactic acid buffering ,
c. to reduce the risk for injury associated with fatigue ,
d. to manage force decline towards the end of the game ,
e. to quickly recover from short rest periods between intense plays
Identify at least four physical factors critical to pitching success at the elite level.
a. long arm length ,
b. high relative strength ,
c. proper throwing technique ,
d. significant power ,
e. force coupling and muscular balance in the shoulder complex ,
f. muscle/tendon/ligament strength in the shoulders and rotator cuff
Set the pace of the game; require the highest VO2max and 5-10 m sprint speed (basketball)
Point guards
Should be the fastest at 30 m distances, and spend the greatest total time running (basketball)
shooting guards/small forwards (SGF)
Tend to have the greatest mass and spend the most time exerting isometric pushing strength
Centers
Alongside centers, this position should maintain elevated measures of strength and power
Power forwards
Tend to be taller and have elevated lean mass compared to other players (soccer)
Central defender
Require the highest aerobic capacity as they cover the largest distances (soccer)
central midfielder
Involved in key burst actions that dictate game outcomes, must train to maximize anaerobic power (soccer)
Goalkeeper
Cover the greatest distances while in possession of the ball (soccer)
External midfielder
Usually perform the most sprints and vertical jumps per game (soccer)
Forward
What variable is the least relevant during a tennis match?
15-m acceleration
Which of the following statements concerning the demands of soccer is correct?
Most positional roles in soccer require ground coverage averaging ~11 km per game
Which of the following statements regarding motion analysis data for basketball is incorrect?
More than half of each game is live play
True or False? Research suggests that performance in basketball is more dependent on anaerobic power and endurance than aerobic endurance when strength levels are appropriate.
True
Which of the following is not considered a primary programming error when dealing with elite-level football players?
Emphasizing movement efficiency over isolated muscle activity
Which of the following specifics related to the workload of a pitcher during a game is incorrect?
6.4% of starting pitchers threw a complete game in the 2009 MLB season
All of the following are optimal training means for improving batting proficiency, except:
Heavy strength lifts for the shoulders and pectoralis major
The best hitters have all of the following qualities in common, except:
Significant muscle mass in the upper body
All of the following training means are necessary to match the mobility demands of a tennis match except:
Machine-resisted presses
Which of the following statements related to the physical demands placed on the catcher during a baseball game is correct?
The catcher must maintain optimal muscle balance and stability in the hips and trunk
The ability of a test to allow for consistent reproduction of measures
Reliability
The ability of a test to accurately measure what it is designed to measure
Validity
Continuous exercise test shown to be useful for assessing endurance athletes
Leger Shuttle run
Reliable assessment of dynamic balance among athletic populations
Star excursion test
Measures repeat jump ability, power-related stability and anaerobic capacity
30-60-90 test
A good predictor of dynamic trunk and shoulder stability
Davies test
Reliable upper body power assessment among athletic populations
MB put test
Aerobic fitness test useful for assessing intermittent sport athletes
Yo-yo IR1 test
Movements performed within a constant and static environment
Closed skill
Performed in a changing environment that forces reaction to external stimuli
Open skill
True or False? In some cases, a test may be used for its practicality or reliability over others that are considered to have greater validity.
True
Proper _______ greatly impacts the outcome during the Cooper’s 12-min run test; therefore, the participating athletes should be alerted as time elapses every 3 minutes.
Pacing
Determines intermittent work capacity while the aerobic system is functioning at a maximal level
Yo-Yo IR1
Determines speed endurance and anaerobic system recovery capacity
Yo-Yo IR2
It is known that strength declines at a rate of ______% of an individual’s 1RM per rep performed, up to a total of _______ repetitions.
a. 2-3%
b. 10
True or False? If an athlete only performs six (6) pull-ups during a max-rep test, the assessment was not optimal for truly assessing the individual’s muscular endurance.
True
During the push-up test a rep only counts if the chest contacts the marker/towel placed under the body.
True
During the push-up test a rep only counts if the athlete lowers themselves to a depth that requires the elbows to flex by 60°.
False
During the pull-up test the athlete must use a supinated grip.
False
During the pull-up test a rep only counts if the chin is drawn above the pull-up bar.
True
During the pull-up test a rep only counts if the hips and trunk are not employed to assist vertical momentum.
True
Biering-Sorensen trunk extensor test, side bridge test, 60° trunk flexor test, Ito trunk flexor test
Static Assessments
hanging leg raise test, hanging knee raise
Dynamic assessments
The hanging leg raise trunk endurance test requires excellent flexibility in the _______, _______ and _______ to perform correctly.
a. Latissimus dorsi
b. hamstrings
c. lower back
True or False? Obtaining anthropometric data on an athlete can help clarify inherent physical limitations which need to be addressed in his or her training program.
True
True or False? The original Margaria-Kalamen power test had to be modified to use with athletes because they tend to finish the test too quickly.
True
True or False? During the landing error test a 24” box should be used and the athlete must land at a position precisely equal to their height.
False
Providing a clearly-defined scoring system before a given assessment, as well as during all subsequent measures, would facilitate which of the following?
Increased test validity and reliability
Field tests tend to be more reliable than valid when testing _______.
Body composition
Which of the following is a continuous exercise test that can be used to measure aerobic fitness?
Leger Shuttle run test
All of the following statements concerning 1RM testing protocols are correct, except:
During the final preparation set, the athlete should perform 5 reps with 90% of his/her 1RM
If an athlete’s elbows are significantly bent during an overhead squat assessment, which of the following muscles are most likely tight?
Pectoralis major
The back scratch field test is best for assessing mobility for which of the following structures?
Rotator cuff
Which of the following jump tests allow for countermovement as well as upward arm swinging to maximize vertical displacement of the body?
The Sergeant jump test
What is considered an open skill?
Catching a pass
Which of the following reflects the recommended testing protocol for assessing maximum speed?
30-m sprint with a 20-m flying start
Which of the following is a sport-specific COD assessment applicable to basketball?
The lane-agility drill
Directly associated with short-distance linear speed?
Muscular power
Which of the following identifies the primary metabolic role of developing aerobic efficiency for improved anaerobic sport performance?
Oxygen enhances anaerobic byproduct metabolism
Traditional resistance training has limited contribution to developing specific athletic skills because:
The environment is consistent and predictable
Based on her scores, which component of fitness should be addressed first in a program for a 20-year old, 140 lb. female tennis player?
Flexibility - tight internal rotators and hip flexors
During a sport analysis, which of the following is used to determine the metabolic conditioning requirements within a training program?
Work:rest ratios experienced during a game
In anaerobic sports, which energy system is predominant during actions determining game outcomes?
Phosphagen
Which of the following assessments provide the lowest predictive value to sports performance among basketball players?
1 RM bench press
Which musculoskeletal imbalance-related issue is the most common among tennis players?
Shoulder-complex inefficiency
If an athlete’s elbows are significantly bent during an overhead squat assessment, which of the following muscles are most likely tight?
Pectoralis major
______________ are far less accurate for validly assessing body composition compared to hydrostatic weighing, but are reliable when the same tester is used between assessments.
Skinfold assessments
If an athlete performed four (4) repetitions of the barbell bench press using 250 lbs during a multi-rep test, what would be the estimated 1RM for the lift?
280 lbs
Sport actions that are performed in a constantly-changing environment that force the athlete to react to external stimuli are referred to as ___________________.
Open skills
Which of the following is considered to be the most difficult physical attribute to develop and test?
Coordination
