S&C Flashcards
What are the amsc’s
Lower body unilateral and bilateral
Upper push and pull
Core bracing
Acceleration and deceleration
Jump and landing mechanics
Examples of lower unilateral
Split squats, lunges, single leg rdl
Examples of lower body bilateral
Squat deadlift RDL
What are examples of upper push
Bench press, overhead press
What are examples of upper pull
Pull up
Supine row
Barbell row
Examples of core bracing
Plank, dead bug,
Examples of jump landing mechanics
Bounds pogos box jumps, drop jump
What are the training goals for strength
85% 1RM, 2-6 sets, 6-8reps, 2-5mins rest
What are the training goals for power
75-85% 1RM, 3-5 sets, 3-5 reps, 2-5mins rest
What are the training goals for hypertrophy
67-85% 1RM, 3-4 sets, 6-12reps, 30-1min rest
What are the training goals for endurance
67% 1RM, 2-3 sets, 12reps, 3p# rest
What is agility
Pereception and decision making in response to a stimulus
What f@tors make up agility
COD speed, foot placement, stride, strength and power, body lean
What are the building blocks for agility
Mobility
Reactive strength
Eccentric strength
Postural control
Motor pattern development - acceleration
Project hips forward
Foot flexed for landing
Scissors thighs
Arms counterbalance
Neutral pelvis
Motor pattern development - deceleration
Low COM
Negativ shin angle
Increased GCT
Heel toe contact
Motor pattern development - COD
Low COM
Support COM
width of base
Trunk pelvis control
What are the progressions of agility
Start position
Incoming velocity
Angle of cut
Perceptual info
Variability
What are the prerequisites of agility
Fundamental movement patterns
COD syllabus
Increase complexity and add stimulus
Sport specific
What are the principles of acceleration
Rise - projection of hips up and out
Rhythm - increased velocity increases GCT
Rise - gradual + progressive, forward body angle
Technical model for acceleration
Stacked torso
Neutral pelvis
Scissor thighs
Tibia torso angle
Foot flexed for landing
Why do we do weightlifting?
Helps bridge the gap between speed and strength on the force velocity curve. Mixture of high load and high velocity at the same time.
What are the benefits of weightlifting
Mobility/stability
Eccentric strength
Postural control
Power
Coordination
Snatch progression
Over head press/ overhead squat
Snatch balance
Rdl
Jump shrug
Hang snatch
First pull deadlift
Full snatch
Clean progression
Rdl
Front squat
Jump shrug
Hang clean
First pull deadlift
Full clean
What are the 3 phases of the stretch shortening cycle?
1 preactivate the muscle before ground contact
2 eccentric phase is short and fast
3 transition beween stretch and shortening generates power
Examples of fast ssc
Pogos, drop jump - short GCT under 250 milliseconds
Examples of short ssc
Bounds, hop and stick, box jump - longer GCT over 250 milliseconds
Mechanisms of SSC
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
What are the progressions of ssc
Basic movement
Falling height
Slow ssc to fast ssc
Vertical to multidirectional
Double to single leg
Why do we do resistance training
Performance enhancement
Injury prevention
Increased strength and force production
Increased explosive power
Increased joint stability
Principles of resistance training
Progressive overload - increase sets reps load intensity frequency
Reversibility - atrophy if not consistent
Specificity - dynamic correspondence to sports
What are the factors affecting power
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
3 common errors for a squat
Knee valgus
Rounded back - no activation of trunk
Pelvic tilt
3 common errors of deadlift
Knee valgus
Over extension of lumbar spine - rounded back
Bar coming away from body
3 common errors of rdl
Foot positioning too wide
Taking the bar too low which could injure lower back
Rounded back
3 common errors of a snatch
Poor grip positioning
Head positioning not upright
Arms bending to early
Not catching the bar properly with elbows locked
3 common errors of a clean
Pulling the bar up rather than dropping underneath it
Bar path comes away from body
Pushing weight forward too early
3 common errors bench press
Foot placement
Bar placement not in line with forehead
Bouncing bar off chest
3 common errors pull up
Scaps not retracted throughout
Swinging movement
Arched back
Who is the GOAT
Max
