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Principles Of Strength And Conditioning > Practicals > Flashcards

Practicals Flashcards

1
Q

Aim of practical one?

FMS & MCS

A

To understand why it is important to screen and monitor athletes

To conduct a series of functional movement screening (FMS) and motor control screen (MCS) tasks

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2
Q

What is Functional Movement Screening (FMS)?

FMS & MCS

A

A grading system that measures seven fundamental movement patterns that require a balance of mobility and stability and are key to normal function

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3
Q

What are the seven FMS movements in the first practical?

FMS & MCS

A 
Deep squat 
Hurdle step
In-line lunge 
Shoulder mobility
Active straight-leg raise
Trunk stability push-up
Rotary stability
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4
Q

Procedure for deep squat

FMS & MCS

A

Feet shoulder width apart

Place dowel above head

Squat - hold descent for count of one

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5
Q

Procedure for hurdle step

FMS & MCS

A

Toes touching testing kit

Dowel begins neck across shoulders

Raise one leg and step over hurdle

Touch floor with heel - return to start

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6
Q

Procedure for in-line lunge

FMS & MCS

A

Place dowel down spine

Place right with toe against 0 mark

Toes pointing forwards

Descend, then return to start

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7
Q

Procedure for active straight-leg raise

FMS & MCS

A

Lay flat on back

Jesus on cross position

Pull toes toward shin

Lift leg as high as possible

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8
Q

Procedure for trunk stability push-up

FMS & MCS

A

Push up from lying face down

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9
Q

Procedure for rotary stability

FMS & MCS

A

On hands and knees

Toes pulled towards shins

Pit right arm up and right leg up, bring elbow to knee

Return to extended position -> then start position

Then left side

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10
Q

What is Motor Control Screening (MCS)

FMS & MCS

A

A stability test that gives information on how an individual stabilises, balances and controls movement through single limb competency of both the lower and upper body

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11
Q

What are two lower body tests for MCS?

FMS & MCS

A

Ankle clearing test

Lower body forward reach assessment

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12
Q

What are three upper body tests for MCS?

FMS & MCS

A

Wrist clearing test

Shoulder horizontal adduction clearing test

Upper body forward reach assessment

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13
Q

Aim of practical 2

Neural control practical

A

To explore muscle function, muscle fatigue, co-contraction and neuromuscular control during shortening and lengthening contractions, using Labstation

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14
Q

How can we assess the electrical activity of muscles?

Neural control practical

A

Using electromyography (EMG)

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15
Q

What can the strength and pattern of an EMG be used for?

Neural control practical

A

Demonstrate muscle strength

Muscle endurance

Diagnose a variety of muscle conditions

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16
Q

What does an EMG provide?

Neural control practical

A

A depiction of the timing and pattern of muscle activity during complex movements

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17
Q

What does a raw surface EMG signal reflect?

Neural control practical

A

The electrical activity of the muscle fibres

18
Q

The size and shape of a waveform on an EMG provides information about what?

(Neural control practical)

A

The ability of the muscle to respond when the nerves are stimulated

19
Q

What is rectification on an EMG?

Neural control practical

A

Translation of a raw EMG signal to a signal with a single polarity, usually positive

20
Q

What is the purpose of rectifying an EMG?

Neural control practical

A

To ensure the signal does not average to zero due to the raw EMG signal having positive and negative components

21
Q

How is data processed from an EMG signal?

Neural control practical

A

Using the root mean squared (RMS)

22
Q

What is the aim of practical 3?

Movement efficiency

A

Develop understanding of:

How joint position dictates muscle function to facilitate mechanical efficiency

To further examine a range of dynamic approaches to develop mechanical efficiency

Exams appropriate application of forces using good posture and technique

23
Q

What is the relationship between kinematics (coachables) and kinetics (trainables)

(Movement efficiency)

A

Kinematics dictate how efficiently we use kinetics

24
Q

Why has FMS been criticised?

Movement efficiency

A

Limited ability to predict performance

Doesn’t account for dynamic movements (eg acceleration)

25
Q

What protocol has been proven to be an effective warm up protocol?

(Movement efficiency)

A

RAMP

26
Q

What does RAMP stand for?

Movement efficiency

A

Raise
Activation
Mobilise
Potential example

27
Q

How does the RAMP protocol work?

Movement efficiency

A

Uses a systematic approach to develop a structure around which various activities can be introduced

28
Q

Examples of drills to help develop things like jumping and landing kinetics, acceleration and posture

(Movement efficiency)

A

Practical booklet page 28&29

29
Q

Aim of practical 4

F/V Curve

A

Witness varying loads/velocities to manipulate the F/V curve

30
Q

What is the force velocity relationship?

F/V curve

A

The observation that muscle force and contraction velocity are inversely related

31
Q

Examples of exercises in booklet

F/V curve

A

Pages 34&35

32
Q

Aim of practical 5

Movement agility

A

Purpose of practical is to explore agility based movements. Principles of the practical are based on

Dynamic systems theory

Perception action coupling

33
Q

What is dynamic system theory

Movement agility

A

When you train, become more efficient at doing that action

However

Not good for competitions where every scenario is slightly different and you have to adapt (as you cannot replicate every match scenario in training)

So the best athletes can adapt

34
Q

What is perception action coupling

Movement agility

A

Only way you learn a task is from accumulating experience

However

Not two movement patterns are the same, if you learn a task one way, you will get good at doing it that way

So an athlete must be adaptable

35
Q

What information does an athlete need to perform a successful movement in competition according to perception action coupling

(Movement agility)

A

Aspects from:
Task
Environment
Themselves

36
Q

Aim of practical 6

BFR

A

Determine limb occlusion pressure (LOP) using a variety of methods - essential for safety

Then experience blood flow restriction under load and make perceptual measures of effectiveness

Finally, differences between BFR and IPC will be explores

37
Q

What is one technique you can use to measure LOP?

A

The Doppler technique

38
Q

Measuring process for one method of LOP assessment in booklet have a look

A

Page 47

39
Q

Process for Part 2 - Resistance & BFR

A

Perform bicep curls to failure at 60% of 1RM

Alternate arms then perform the same task under blood flow restriction

Use non-dominant arm for control

Need to record time to exhaustion, RPE and VAS at 30 second intervals

40
Q

Process for Part 3 - Ischaemic Preconditioing

A

Place cuff around proximal portion of thigh

Inflate to 100% of LOP

Time this for 5 mins

Then reperfusion for 5 mins

Remain still for full 10 mins

Report pain and RPE for each minute of occlusion

Principles Of Strength And Conditioning (5 decks)

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