S&C

Question 1

What are the amsc’s

Answer 1

Lower body unilateral and bilateral
Upper push and pull
Core bracing
Acceleration and deceleration
Jump and landing mechanics

Question 2

Examples of lower unilateral

Answer 2

Split squats, lunges, single leg rdl

Question 3

Examples of lower body bilateral

Answer 3

Squat deadlift RDL

Question 4

What are examples of upper push

Answer 4

Bench press, overhead press

Question 5

What are examples of upper pull

Answer 5

Pull up
Supine row
Barbell row

Question 6

Examples of core bracing

Answer 6

Plank, dead bug,

Question 7

Examples of jump landing mechanics

Answer 7

Bounds pogos box jumps, drop jump

Question 8

What are the training goals for strength

Answer 8

85% 1RM, 2-6 sets, 6-8reps, 2-5mins rest

Question 9

What are the training goals for power

Answer 9

75-85% 1RM, 3-5 sets, 3-5 reps, 2-5mins rest

Question 10

What are the training goals for hypertrophy

Answer 10

67-85% 1RM, 3-4 sets, 6-12reps, 30-1min rest

Question 11

What are the training goals for endurance

Answer 11

67% 1RM, 2-3 sets, 12reps, 3p# rest

Question 12

What is agility

Answer 12

Pereception and decision making in response to a stimulus

Question 13

What f@tors make up agility

Answer 13

COD speed, foot placement, stride, strength and power, body lean

Question 14

What are the building blocks for agility

Answer 14

Mobility
Reactive strength
Eccentric strength
Postural control

Question 15

Motor pattern development - acceleration

Answer 15

Project hips forward
Foot flexed for landing
Scissors thighs
Arms counterbalance
Neutral pelvis

Question 16

Motor pattern development - deceleration

Answer 16

Low COM
Negativ shin angle
Increased GCT
Heel toe contact

Question 17

Motor pattern development - COD

Answer 17

Low COM
Support COM
width of base
Trunk pelvis control

Question 18

What are the progressions of agility

Answer 18

Start position
Incoming velocity
Angle of cut
Perceptual info
Variability

Question 19

What are the prerequisites of agility

Answer 19

Fundamental movement patterns
COD syllabus
Increase complexity and add stimulus
Sport specific

Question 20

What are the principles of acceleration

Answer 20

Rise - projection of hips up and out
Rhythm - increased velocity increases GCT
Rise - gradual + progressive, forward body angle

Question 21

Technical model for acceleration

Answer 21

Stacked torso
Neutral pelvis
Scissor thighs
Tibia torso angle
Foot flexed for landing

Question 22

Why do we do weightlifting?

Answer 22

Helps bridge the gap between speed and strength on the force velocity curve. Mixture of high load and high velocity at the same time.

Question 23

What are the benefits of weightlifting

Answer 23

Mobility/stability
Eccentric strength
Postural control
Power
Coordination

Question 24

Snatch progression

Answer 24

Over head press/ overhead squat
Snatch balance
Rdl
Jump shrug
Hang snatch
First pull deadlift
Full snatch

Question 25

Clean progression

Answer 25

Rdl Front squat Jump shrug Hang clean First pull deadlift Full clean

Question 26

What are the 3 phases of the stretch shortening cycle?

Answer 26

1 preactivate the muscle before ground contact 2 eccentric phase is short and fast 3 transition beween stretch and shortening generates power

Question 27

Examples of fast ssc

Answer 27

Pogos, drop jump - short GCT under 250 milliseconds

Question 28

Examples of short ssc

Answer 28

Bounds, hop and stick, box jump - longer GCT over 250 milliseconds

Question 29

Mechanisms of SSC

Answer 29

Stretch reflex - Golgi tendon detects tension and activates antagonist , muscle spindle detects length and activates agonist to return to normal length increasing force Elastic energy - produce in the stretching of the muscle released in the concentric phase as power output Neural potentiation - actin and myosin bind to prestretch and excite the muscle, recruiting more motor units and increasing force

Question 30

What are the progressions of ssc

Answer 30

Basic movement Falling height Slow ssc to fast ssc Vertical to multidirectional Double to single leg

Question 31

Why do we do resistance training

Answer 31

Performance enhancement Injury prevention Increased strength and force production Increased explosive power Increased joint stability

Question 32

Principles of resistance training

Answer 32

Progressive overload - increase sets reps load intensity frequency Reversibility - atrophy if not consistent Specificity - dynamic correspondence to sports

Question 33

What are the factors affecting power

Answer 33

Crossbridges formed - actin and myosin produces more force Number of muscles fibres Type of muscle fibres - fast twitch and slow twitch The number of motor neurons activated Rate of force development via muscle potential

Question 34

3 common errors for a squat

Answer 34

Knee valgus Rounded back - no activation of trunk Pelvic tilt

Question 35

3 common errors of deadlift

Answer 35

Knee valgus Over extension of lumbar spine - rounded back Bar coming away from body

Question 36

3 common errors of rdl

Answer 36

Foot positioning too wide Taking the bar too low which could injure lower back Rounded back

Question 37

3 common errors of a snatch

Answer 37

Poor grip positioning Head positioning not upright Arms bending to early Not catching the bar properly with elbows locked

Question 38

3 common errors of a clean

Answer 38

Pulling the bar up rather than dropping underneath it Bar path comes away from body Pushing weight forward too early

Question 39

3 common errors bench press

Answer 39

Foot placement Bar placement not in line with forehead Bouncing bar off chest

Question 40

3 common errors pull up

Answer 40

Scaps not retracted throughout Swinging movement Arched back

Question 41

Who is the GOAT

Answer 41

Max