Practical/Applied Flashcards
What order do you administer tests?
Sprint Tests
Agility
Aerobic Capacity Test
Local Muscle Endurance Test
Fatiguing Anaerobic Capacity Test
Non-Fatiguing Tests
Maximal Power and Strength Tests
Non-Fatiguing Tests
Agility
Maximum Power and Strength Tests
Sprint Tests
Local Muscle Endurance Tests
Fatiguing Anaerobic Capacity Tests
Aerobic Capacity Tests
Agility Tests (4):
T-Test
Hexagon Test
Pro-Agility Test
Illinois Agility Test
Maximum Muscular Power Test
Vertical or Standing Long-Jump
1RM Power Clean
Margaria-Kalamen Test
Maximum Strength Test
1RM Back Squat
1RM Bench Press
*2-4 Seconds/Rep
After a successful attempt at a new 1RM, how do you increase load?
Upper - 10-20 lb. (5-10%)
Lower - 30-40 lb (10-20%)
After an unsuccessful attempt at a new 1RM, how do you decrease load?
Upper - 5-10 lb. (2.5-5%)
Lower - 15-20 lb. (5-10%)
Speed Tests
Straight Line Sprint Test
40 yd. Dash - Max Speed
10 yd. Dash - Agility
Note: The 100m Sprint results in demand on metabolic system rather than absolute ability to move the body at max speeds.
Local Muscular Endurance Tests
Partial Curl-Up
Push-Up
YMCA Bench Press Test
Anaerobic Capacity Tests
300-yd. Shuttle Run
Aerobic Capacity Tests
Yo-Yo Intermittent Recovery Test
1.5 Mile Run
12-Minute Run
Warm-up: What does RAMP stand for?
Raise, Activate, Mobilize, and Potentiatie
What form of stretching avoids muscle spindle/muscle reflex?
Static Stretching
What form of stretching stimulates the stretch reflex and increases injury risk?
Ballistic Stretching
What form of stretching stimulates the Golgi Tendon Organ (GTO)?
Proprioceptive Neuromuscular Facilitation (PNF)
What form of stretching emphasizes functional movements?
Dynamic Stretching
When to perform static stretching?
After increasing core temperature.
Hold stretch from 15-30 seconds.
How to perform PNF stretching?
Passive Pre-Stretch - 10 Seconds
Isometric Agonist Contraction - 6 Seconds
Static Stretch - 30 Seconds
How do you offset the lower energy cost of walking on a treadmill vs. outdoor?
Raise the gradient by 1%.
What are the effects of contrast therapy?
Decrease DOMS and blood CK activity
Enhanced Sprint Performance
Effects of Cold Therapy
Decrease perception of fatigue (thermoregulation)
Decrease DOMS and blood CK activity
Enhanced sprint performance recovery
Effects of hot and neutral activity?
Minimal research supporting benefits
Effects of massage?
↓ DOMS
↓ Blood CK
↓ Perception of fatigue
Restores max isometric force and peak torque
Effects of stretching?
Modest benefits
Most benefits are not supported
Effects of foam rolling?
Best as a warm-up activity
Minor to negligible effects on performance and recovery
Effects of Cryotherapy?
↓ DOMS
Research lacking or inconsistent
Effects of compression garments?
Enhance recovery of strength, power, and cycling performance
When, how long, and which type to wear remains unclear
Pneumatic Compression
Compression Boots or Sleeves
3x Compression of garments and most often applied sequentially
Minimal Research
What are the five points of contact in a seated or supine positon?
Head
Upper Back
Lower Back/Glutes
Left Foot
Right Foot
When should you exhale during a lift?
During the sticking point (the hardest part of the lift).
When to spot an exercise? (4)
Overhead
Bar on the back
Bar on the front of shoulders
Over the face
What does isokinetic mean?
Constant speed of movement
Force applied varies throughout the range of motion
Note: Accommodating Resistance
You continue the back squat until (3):
- Thighs are parallel
- Trunk begins to round
- Heels rise off the floor
Movement phases of the power clean/snatch
- Starting Position
- End of First Pull
- End of Transition
- End of Second Pull
- Catch
- End Position
During resistance training, when do you exhale and when do you inhale?
Inhale during the eccentric phase
Exhale during the concentric phase
True/False
You should lift the tire similar to a deadlift or clean.
False
What are the two models of plyometrics?
- Natural Elastic Components of Muscle and Tendons
- Stretch Reflex
When stretched, tension or stored energy is created.
Mechanical Model - Elastic Response of Muscle and Tendons
Muscle spindles stimualted by rapid stretch
Neurophysiological Model - Stretch reflex
Uses mechanical and neurophysiological models to rapidly increase muscle recruitment
Stretch-Shortening Cycle
Stretch-Shortening Cycle
Three Phases?
- Eccentric
- Amorization
- Concentric
Stretch of the Agonist
Stretch-Shortening Cycle - Phase 1 - Action
Pause between Phase 1 and Phase 3
Stretch-Shortening Cycle - Amortization - Phase 2
Shortening of the agonist muscle fiber
Stretch-Shortening Cycle - Concentric - Phase 3
Elastic energy is stored in the series elastic component.
Muscle spindles are stimulated
Stretch-Shortening Cycle - Eccentric - Physiological Event
Type Ia afferent nerves synapse with alpha motor neurons
Alpha motor neurons transmit signals to agonist muscle group
Stretch-Shortening Cycle - Amorization - Physiological Event
Elastic energy is released from the series elastic component.
Alpha motor neuron stimulates the agonist muscle group
Stretch-Shortening Cycle - Concentric - Physiological Event
Work to Rest Ratio for Plyometrics
1: 12-1:20 - Between Reps
1: 5-1:10 Between Sets
What are the balance tests to be done before starting plyometrics?
Double or Single Leg for 30-Seconds
Standing
Quarter Squat
Half Squat
What is the proper landing for a plyometric exercise?
Shoulders in front of knees.
Knees in front of toes.
What drills are contraindicated if growth plates are open?
Depth Jumps and High Intensity Drills
What is the typical height for a depth jump?
16-42 inches
When are depth jumps contraindicated?
If growth plates are open.
Athletes ≥ 220 pounds (when height is > 18 inches)
Avoid high volume, high-intensity plyometrics, and depth jumps.
Put plyometrics in order from lowest to greatest intensity:
Box Drills
Bounds
Standing Jumps
Depth Jumps
Jumps in Place
Multiple hops and jumps
Jumps in place
Standing jumps
Multiple hops and jumps
Bounds
Box Drills
Depth Jumps
Put plyometrics in order from lowest to greatest intensity (Upper Body)
Catches
Push-ups
Throws
Throws
Catches
Push-ups
What controls intensity of plyometrics?
Points of Contact (Single vs. Double)
Speed
Height of Drill
Bodyweight
Volume Recommendations for Plyometrics:
Beginner
Intermediate
Advanced
Beginner - 80-100
Intermediate. - 100-120
Advanced - 120-140
What is the recommended frequency for plyometric exercise? How much rest between sessions?
1-3 sessions; 48-72 hours
What is a recommended progression for plyometrics?
Bounds
Standing Jumps
Jumps in Place
Multiple Hops and Jumps
Box Drills
Jumps in Place
Standing Jumps
Multiple Hops and Jumps
Bounds
Box Drills
What is a typical length for plyometrics?
6-10 Weeks
The skills and abilities to needed to achieve high movement velocities.
Speed
The skills and abilities needed to explosively change movement direction, velocities, or modes.
Change of Direction
The skills and abilities needed to change movement direction, velocities, or modes in response to a stimulus.
Agility
Impulse
Impulse = Force x Time
What are the two phases during running?
Flight Phase
Support Phase
Running speed is the interaction of what two factors?
Stride Length
Stride Frequency
Elite runners have (faster/slower) stride frequency and (shorter/longer) strides.
Faster Frequency
Longer Strides
What two factors contribute to linear sprinting?
Start and Acceleration
Maximal Velocity
What two factors occur during the flight phase?
Recovery
Ground Preparation
What two factors occur during the support phase?
Eccentric Braking
Concentric Propulsion
During an sprint, at what distance should the sprinter be nearly upright?
20m
Elite sprinters have:
_______ Stride Rates
_______ Stride Lengths
_______ Ground Contact Time
Higher
Longer
Shorter
What is the muscle action during the early flight phase?
Eccentric Hip Flexion
Eccentric Knee Extension
What is the purpose of eccentric hip flexion during the early flight phase?
Decelerates backward rotation of the thigh
What is the purpose of eccentric knee extension during the early flight phase?
Decelerates the backward motion of the leg and foot.
What is the muscle action during midflight?
Concentric Hip Flexion
Eccentric Knee Extension → Eccentric Knee Flexion
What is the purpose of concentric hip flexion during midflight?
Accelerates the thigh forward
What is the purpose of eccentric knee extension → eccentric knee flexion during midflight?
Accelerates the thigh forward
What are the muscle actions during the late flight phase?
Concentric Hip Extension
Eccentric Knee Flexion
What is the purpose of concentric hip extension during the late flight phase?
Rotates the thigh backward in preparation for foot contact
What is the purpose of eccentric knee flexion during the late flight phase?
Accelerates the leg backward, limiting knee extension; stops before foot strike (aided by concentric knee flexion to minimize braking at touchdown)
What are the muscle actions during the early support phase?
- Concentric Hip Extension (Continued from Late Flight)
- Briefly:
- Concentric Knee Flexion
- Eccentric Hip Extension
- Eccentric Plantar Flexion
What is the purpose of concentric hip extension during the early support phase?
Minimizes braking effect of foot strike
What is the purpose of the brief concentric knee flexion → eccentric hip extension during the early support phase?
Resists the tendency of hip/ankle extension to hyperextend knee
Absorbs landing shock
What is the purpose of eccentric plantar flexion during the late support phase?
Helps absorb shock and control forward rotation of tibia over ankle
What are the muscle actions during the late support phase?
Eccentric Hip Flexion
Concentric Knee Extension
Concentric Plantar Flexion
What is the purpose of eccentric hip flexion during the late support phase?
Decelerates backward thigh rotation
What is the purpose of concentric knee extension?
Propels center of gravity forward
What is the purpose of concentric plantar flexion during the late support phase?
Aids in propulsion
What are the two factors affecting the change of direction?
Ground contact time
Ground reaction force during plant phase
What are three factors affecting agility?
Ground contact time
Ground reaction force during plant phase
Perceptual-cognitive factors
Cutting angle < 75° & ground contact time < 250ms
Benefit training similar to speed training for physical demands
Cutting angle > 75° will ↑ ground contact time > 250ms
Increase emphasis on eccentric strength & max strength
What is the primary method for developing speed and agility?
Execution of sound movement techniques
What is the secondary method for developing speed and agility?
Sprint Resistance
Sprint Assistance
What is the time and recovery to work on speed endurance?
Speed endurance production: 10-40 seconds with 1-5 minutes of rest
Speed endurance maintenance: 5-90 seconds with shorter recovery
What is the 2-for-2 rule?
If an athlete can perform two or more repetitions over his or her assigned repetition goal for a given exercise in the last set in two consecutive workouts, weight should be added to that exercise for the next training session.
What is the recommended relative load increase from training session to training session?
2.5-10%
Benefits of Long Slow Distance
Physiological Changes
Drawbacks of Long Slow Distance
Does not stimulate neurological patterns of fiber recruitment for a race.
Benefits of Pace/Tempo (Threshold)
Fiber recruitment patterns
Improved Economy
Increased Lactate Threshold
The drawback of Pace/Tempo
High Intensity means monitor recovery
Benefits of Interval Training
Increased VO2max
Increased Anaerobic Threshold
Benefits of HIIT
Increased Anaerobic Metabolism
Increased Speed and Economy
Benefits of Fartlek
↑ VO2max
↑ Lactate Threshold
↑ Running Economy
↑ Fuel Utilization
How long before an event begins an aerobic taper?
7-28 days
Acclimatization occurs:
12-14 days to several months at 2,300m
Live high (2000-3000m), Train low
What are the three phases of the General Adaptation Syndrome?
Shock or Alarm Phase
Resistance Phase
Exhaustion Phase
Note: This can also be broken into:
Alarm Phase
Resistance Phase
Supercompensation Phase
Overtraining Phase
What occurs during the alarm phase of GAS?
Soreness, stiffness, decreased performance
What occurs during the resistance phase?
Supercompensation occurs; Neural and muscle tissue adaptations
What occurs during the exhaustion phase?
Inability to handle workloads/stress
Staleness and overtraining
Explain Stimulus-Fatigue-Recovery-Adaptation.
Stimulus - Produce a general response that is influenced by the overall magnitude of the training stressor.
Fatigue - The greater the stimulus (workload), the more fatigue accumulates and the longer the delay before complete recovery and adaptation can occur.
Recovery - As the athlete recovers from and adapts to the training stimuli, fatigue will dissipate, and preparedness and performance increase.
Adaptation - See Above. If no new stimulus is introduced, a state of involution or detraining is observed. In contrast, the process is repeated if a new stimulus is introduced.
Explain the Fitness-Fatigue Paradigm
Every training bout, session, or cycle creates both fatigue and fitness aftereffects, which summate to create a new state of preparedness.
When training loads are highest, fitness becomes elevated, but a concomitant increase in fatigue occurs because of the high training loads.
When fitness and fatigue are summed in this case, the level of fatigue reduces preparedness.
On the other hand, when training loads are low, little fatigue occurs, and minimal fitness is developed, resulting in a low level of preparedness.
Fatigue dissipates faster than fitness, allowing preparedness to become elevated if appropriate training strategies are used to retain fitness while reducing fatigue.
Each training factor has its own individual fitness, fatigue, and preparedness aftereffect response.
These aftereffects are often considered to be residual training effects and serve as a fundamental concept underlying the use of sequential periodization models.
What are the components of an annual training plan?
Macrocycle - Several Months to a Year
Mesocycle - 2-6 Weeks
Microcycle - Several Days to Weeks
What are the four steps in facility development?
- Predesign
- Design
- Construction
- Pre-Operation
Which phase of facility development includes:
Needs analysis
Feasibility study
Master plan
Hire architect
Pre-Design
Which phase of facility development includes:
Finalize committee
Create blueprint
Design
Which phase of facility development includes:
Follow master plan
Arrange equipment
Construction
Which phase of facility development includes:
Hire staff
Assign duties
Create cleaning schedule
Create plan operation
Pre-Operation
Assess existing facilities based on the needs of ______ and ______.
athletes and teams
There are three steps in assessing an existing facility. What is the first one?
Form committee
Feasibility study
Needs analysis
There are three steps in assessing an existing facility. What is the second one?
Create operational plan
Remodel and/or upgrade
Finalize design & decorations
There are three steps in assessing an existing facility. What is the third one?
Arrange equipment
Create employee duties & schedule
Hire/keep staff
What is the recommended space per athlete?
100 square feet
The strength and conditioning facility should ideally be located on the _____ floor away from offices.
Ground
If the gym is not located on the ground floor, the load-bearing capacity should be at least ____ pounds per square foot.
100 pounds per square foot
Door Width
36”
Threshold Flush
Double Doors for Equipment
Emergency Exits Marked
Ceiling Height
12-14 feet
Flooring
Rubber Flooring
Antifungal Carpet
Indoor Turf
Wood
Lighting
50-100 lumens
Artificial and Natural Lighting
Temperature
72-78 °F
Relative Humidity
≤ 60%
Circulation
8-12x per hour
HVAC, fresh air exchange system, and ceiling or box fans can provide necessary circulation
Sound levels
≤ 90 decibels
Electrical
Ground-fault circuits interrupter (GFI) are necessary to ensure athlete safety during an electrical short.
The electrical service needs to be ground to protect the system from lightning strikes or power changes.
Mirror Placement
6” away from equipment
20” away from the floor
Water fountains
Away from the training area and not interrupt traffic flow
Other considerations
Restrooms
Locker Room
Showers
Telephone
Signs - Policies, Rules, Guidelines
Storage
Equipment should be grouped into sections for traffic flow
Stretching & warm-up area
Agility and plyometrics
Free weights
Aerobic area
Resistance machines
Walkways
36 inches wide
Stretching & warm-up area
49 square feet of open space
Circuit training area
Machines are 24-36 inches apart
Walkways should be between 4-7 feet wide
Free weights
36 inches or more between bars
Racks and Platforms
3-4 feet apart
Traffic flow
2-3 main walkways - 36 inches wide
Where does the tallest equipment go?
Along the walls
Frequency of cleaning (daily or weekly):
Floors, mirrors & windows
Daily
Frequency of cleaning (daily or weekly):
Upholstery and areas of contact on equipment
Daily
Frequency of cleaning (daily or weekly):
Clean and lubricate equipment and look for damage
Daily
Frequency of cleaning (daily or weekly):
Store equipment properly
Daily
Frequency of cleaning (daily or weekly):
Lubricate aerobic machines & guide rods on machines
Weekly
Director of Strength and Conditioning
Practioner and Administrator
Roles and Responsibilities of Director of S&C
Overall strength and conditioning:
program
facility
equipment
staff
Administrative tasks (preparing a budget, purchasing equipment, preparing proposals, and working with administration and media).
Developing, presenting, and enforcing the written policies and procedures of the staff and participants in the program.
Ensure that staff are properly trained and prepared
Strength and Conditioning Staff
Accredited certification including first aid, CPR, AED
NCAA Division I-III have all adopted legislation requiring certification
Maintain a professional code of conduct
The employment of strategies to decrease and control the risk of injury from athletic participation and, therefore, the risk of liability exposure.
Risk Management
Legal responsibility, duty or obligation
Liability
Expectation to act according to education, level of training and certification
Standard of care
The process by which a procedure or activity is described to a participant, with an explanation of the inherent risks and benefits, allows the individual to determine if he or she desires to participate.
Informed conset
Failure to act as a responsible and prudent person would be under similar circumstances.
Negligence
Four elements of negligence
duty
breach of duty
proximate cause
damages
Knowing that an inherent risk exists with participation in an activity and voluntarily deciding to participate anyway.
Assumption of risk
Staff-to-Athlete Ratio
High School
1:15
Staff-to-Athlete Ratio
College
1:20
Staff-to-Athlete Ratio
Junior High
1:10
What is required for medical clearance?
Preparticipation physical examination
Whose responsibility is it to give medical clearance?
Sports Medicine Staff
A written document that details the proper procedures for caring for injuries. All personnel in the strength and conditioning facility must know the emergency action plan and proper procedures for dealing with emergencies.
Emergency action plan
Components of the Emergency Action Plan
*Visibile locaiton
EMS activation procedures
Names and telephone numbers of primary, secondary, and tertiary individuals to contact
The specific address of the strength and conditioning facility
Locations of the telephones
Locations of nearest exits
Designated personnel qualified to care for injuries
Ambulance access
Location of emergency supplies and first aid kit
Plan of action in case of fire, tornado, life-threatening injury, crime, terrorism, and so forth
What record keeping needs to be documented?
Cleaning
Maintenance
Procedures
Warranties
Medical Forms
Guidelines
Assumption of Risk
Informed Consent
Personnel Credentials
Professional Guidelines
Recommendations
Injury Report Forms
How long do injury report forms need to be held?
As long as each state requires for statute of limitations.
Get liability insurance
Product liability
Use equipment only for the intended purpose
Ensure equipment meets existing standards and guidelines
Do not modify equipment unless instructed by the manufacturer
Apply warning labels
Regularly inspect for damage and wear
Frequency of anaerobic training for beginners?
2-3x per week
Frequency of anaerobic training for intermediates?
3-4 per week
Frequency of anaerobic training for advanced
4-7x per week
Frequency of training during the off-season?
4-6x per week
Frequency of training during the pre-season?
3-4x per week
Frequency of training during the in-season?
1-3x per week
Frequency of training during the post-season?
0-3x per week
List the following for muscular endurance:
Load (% of 1RM)
Reps
Rest
Rationale
Load (% of 1RM) - ≤ 67%
Reps - ≥ 12 reps
Rest - ≤ 30 seconds
Rationale - Repeated metabolic stress
List the following for hypertrophy:
Load (% of 1RM)
Reps
Rest
Rationale
Load (% of 1RM) - 67-85%
Reps - 6-12 reps
Rest - 30-90 seconds
Rationale - Repeated structural and metabolic stress
List the following for strength:
Load (% of 1RM)
Reps
Rest
Rationale
Load (% of 1RM) - ≥ 85%
Reps - ≤ 6 reps
Rest - 2-5 Minutes
Rationale - Neuromuscular/Structural Aspects
List the following for power - single effort:
Load (% of 1RM)
Reps
Rest
Rationale
Load (% of 1RM) - 80-90%
Reps - 1-2
Rest - 2-5 Minutes
Rationale - Neuromuscular Aspect
List the following for power - repeated effort:
Load (% of 1RM)
Reps
Rest
Rationale
Load (% of 1RM) - 75-85%
Reps - 3-5
Rest - 2-5 Minutes
Rationale - Neuromuscular Aspect
Weekly Load Increase
Smaller, weaker, less trained
Upper Body
2.5-5 lb.
Weekly Load Increase
Smaller, weaker, less trained
Lower Body
5-10 lb.
Weekly Load Increase
Larger, stronger, more trained
Upper Body
5-10+ lb.
Weekly Load Increase
Larger, stronger, more trained
Upper Body
10-15+ lb.
List the following for long slow distance
Frequency
Duration
Intensity
Frequency - 1-2x per week
Duration - Race distance; ≥ 30-120 minutes
Intensity - ~70% of VO2max
List the following for tempo/pace:
Frequency
Duration
Intensity
Frequency - 1-2x per week
Duration - ~20-30 minutes
Intensity - Lactate threshold or ≥ Race Pace
List the following for Interval
Frequency
Duration
Intensity
Frequency - 1-2x per week
Duration - 3-5 Minutes; 1:1 Work: Rest
Intensity - Close to VO2max
List the following for HIIT
Frequency
Duration
Intensity
Frequency - 1x per week
Duration - Short < 45 Seconds; Long 2-4 Minutes
Intensity - ≥ VO2max
List the following for fartlek
Frequency
Duration
Intensity
Frequency - 1x per week
Duration - ~20-60 minutes
Intensity - Varies between LSD & pace/tempo intensity
