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Cscs Extra > Practical Applied > Flashcards

Practical Applied Flashcards

1
Q

Test sequence order

A

Non fatigueing -anthrpometrics
High skill
Fatiguing

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2
Q

Ramp protocol

A

Raise
Activate and mobilize
Potentiate

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3
Q

Fibrosis

A

Connective tissue replaces muscle fibers in older ppl and reduce flexibility

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4
Q

Elasticity vs plasticity

A

Elasticity is returning to normal. Plasticity is assuming new greater length

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5
Q

How long to stretch

A

2x per week for 5 weeks

Hold 15-30 seconds

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6
Q

Autogenic and reciprocal inhibition

A

Fro GTO’s

Auto is same muscle experiencing tension and reciprocal is antagonist

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7
Q

What undergoes stetch reflex

A

Muscle spindles

Motor neurons cause contraction

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8
Q

PNF Stretching

A

Hold relax

Contract relax

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9
Q

Volume load

A

Weight x total reps

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10
Q

Series elastic component

A

Tendons store elastic energy like springs

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11
Q

Complex training

A

High intensity resistance followed by plyos

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12
Q

How long stand on one leg before doing plyos

A

30 sec

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13
Q

Box height range

A

6 to 42 in

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14
Q

Box landing area size

A

18x24

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15
Q

Normal depth jump height

A

30-32

Could range 16-42

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16
Q

Hookes law

A

Band resistance

Tension=stiffness x deformation

17
Q

4 ways to alter plyometric exc

A

Points of contact
Speed of approach
Height
Body mass

18
Q

Series elastic component

A

Tendons in plyos

19
Q

Parallel elastic components

A

Epi peri and endomysium in plyos

20
Q

Contractile components in plyos

A

Actin, myosin, crossbridges

21
Q

When is upright posture achieved in sprint

A

20 meters

22
Q

Min sprint decel past finish line

A

20yds

23
Q

After disturbance ability to return to ideal position

A

Stability

24
Q

Max rep time for partial curl up test

A

3.75 mins

25
Q

Healing phase that focuses on stopping disruption of new tissue

A

Inflammatory response phase

26
Q

Healthy average body fat percentage for an adult female

A

25%

27
Q

Fartlek training

A

Running at all dif paces

Cscs Extra (3 decks)

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