Specific Sport Movement Patterns Flashcards
A wrist curl/ basketball free throw is what movement that occurs in what plane?
flexion in sagittal plane
Wrist extension/ racquetball backhand is what movement in what plane?
extension in sag plane
Biceps curl/ bowling is what movement in what plane?
elbow flexion in sag plane
Triceps pushdown/ shot put is what movement that occurs in what plane?
elbow extension in sag plane
Wide-grip lat pull down/ swimming breast stroke is what movement pattern that occurs in what plane?
Shoulder adduction in frontal plane
Wide-grip shoulder press/ springboard diving is what movement pattern that occurs in what plane?
Shoulder abduction in frontal plane
Dumbbell chest fly/ tennis forehand is what movement pattern that occurs in what plane?
Horizontal Shoulder adduction (upper arm to 90 degrees to trunk) in transverse plane
Bent-over lateral raise/ tennis backhand is what movement pattern that occurs in what plane?
Horizontal shoulder abduction (upper arm to 90 degrees to trunk) in transverse plane
Manual resistance/ wrestling movement to the left is what movement pattern that occurs in what plane?
Neck Left Rotation in transverse
Manual resistance/ wrestling movement to the right is what movement pattern that occurs in what plane?
Neck Right Rotation in transverse
Specific wrist curl/ baseball bat swing is what movement pattern that occurs in what plane?
Ulnar deviation in frontal plane
Specific wrist curl/ golf backswing is what movement pattern that occurs in what plane?
Radial deviation in frontal plane
Front shoulder raise/ boxing uppercut punch is what movement pattern that occurs in what plane?
Shoulder flexion in sagittal plane
Neutral-grip seated row/ freestyle swimming stroke is what movement pattern that occurs in what plane?
Shoulder extension in sagittal plane
Arm wrestle movement (w/ dumbbell or cable)/ baseball pitch is what movement pattern that occurs in what plane?
Shoulder internal rotation in transverse
Reverse arm wrestle movement/ karate block is what movement pattern that occurs in what plane?
Shoulder external rotation in transverse plane
Neck machine/ somersault is what movement pattern that occurs in what plane?
Neck flexion in sag plane
Dynamic back bridge/ back flip is what movement pattern that occurs in what plane?
Neck extension in sag plane
Neck machine/ slalom skiing towards left is what movement pattern that occurs in what plane?
neck left tilt in frontal plane
Neck machine/ slalom skiing right is what movement pattern that occurs in what plane?
neck right tilt in frontal plane
sit-up/ jav throw follow-through is what movement pattern that occurs in what plane?
lower back flexion in sag plane
stiff-leg deadlift/ back flip is what movement pattern that occurs in what plane?
lower back extension in sag plane
medicine ball side toss/ baseball batting is what movement pattern that occurs in what plane?
lower back left rotation in transverse plane
torso machine/ golf swing is what movement pattern that occurs in what plane?
lower back right rotation in transverse plane
standing abduction machine/ rollerblading is what movement pattern that occurs in what plane?
hip abduction in frontal plane
standing adduction machine / soccer side step is what movement pattern that occurs in what plane?
hip adduction in frontal plane
adduction machine/ karate in-sweep is what movement pattern that occurs in what plane?
horizontal hip adduction in transverse
seated abduction machine/ wrestling escape is what movement pattern that occurs in what plane?
horizontal hip abduction in transverse
toe raise/running is what movement pattern that occurs in what plane?
dorsiflexion in sagittal plane
calf/heel raise/ high jump is what movement pattern that occurs in what plane?
Plantar flexion in sag plane
medicine ball overhead hook throw/ gymnastics side aerial is what movement pattern that occurs in what plane?
lower back left tilt in frontal plane
side bend/ basketball hook shot is what movement pattern that occurs in what plane?
lower back right tilt in frontal plane
leg raise/ American football punt is what movement pattern that occurs in what plane?
hip flexion in sag plane
back squat/ long jump take-off is what movement pattern that occurs in what plane?
hip extension in sagittal plane
Resisted internal rot/basketball pivot movement is what movement pattern that occurs in what plane?
hip internal rotation in transverse
Resisted external rot/ figure skating turn is what movement pattern that occurs in what plane?
hip external rotation in transverse
leg (knee) curl/ diving tuck is what movement pattern that occurs in what plane?
knee flexion in sag plane
leg (knee) extension/ volleyball block is what movement pattern that occurs in what plane?
knee extension in sag
resisted inversion/ soccer dribbling is what movement pattern that occurs in what plane?
inversion in frontal
resisted eversion/ speed skating is what movement pattern that occurs in what plane?
eversion in frontal
Hypertrophy and Endurance Phase intensity
low to moderate
50-75% 1 RM
Hypertrophy & Endurance Phase Volume
High to moderate 3-6 sets of 10-20 reps
Basic Strength Phase Intensity
High
80-90% 1RM
Basic Strength Phase Volume
Moderate, 3-5 sets of 4 to 8 reps
Strength/ Power Intensity
High
87% - 95% 1 Rm/ 75-90% 1 RM
Strength/ Power Volume
Low
3-5 sets of 2-5 reps
Peaking phase intensity
very high
greater than or = to 93% 1RM
Peaking phase volume
very low, 1-3 sets of 1-3 reps
Maintenance Phase Intensity
moderate aprox. = to 80 to 85% 1RM
Maintenance Phase Volume
moderate approx = to 2-3 sets of 6-8 reps
100% 1RM
1
95% 1RM
2
93% 1RM
3
90% 1RM
4
87% 1RM
5
85% 1RM
6
83% 1RM
7
80% 1RM
8
77% 1RM
9
75% 1RM
10
70% 1RM
11
67% 1RM
12
15% 1RM
15
Strength load
greater than or equal to 85% 1RM
Power single-effort event load
80-90% 1RM
Power multiple-effort event load
75-85% 1RM
Hypertrophy load
67-85% 1RM
Muscular Endurance load
less than or equal to 67% 1RM
Strength goal reps and sets
less than or equal to 6 reps; 2-6 sets
power single-effort event goal reps
1-2 reps; 3-5 sets
power multiple-effort event goal reps
3-5 reps; 3-5 sets
hypertrophy goal reps
6-12 reps; 3-6 sets
muscular endurance goal reps
greater than or equal to 12 reps; 2-3 sets
Strength rest period
2-5 min
Power both events rest period
2-5 min
Hypertrophy rest period
30 sec - 1.5 min
Muscular Endurance rest period
less than or = to 30 seconds
aerobic endurance training frequnecy/ 1-2 session per week
LSD
Pace/Temp
Interval
LSD duration
race distance or longer (30- 120 minutes)
LSD intensity
approx 70% of VO2max
Pace/tempo duration
20 to 30 minutes
Pace/tempo intensity
at LT or slightly above race pace
Interval duration
3-5 minutes
Interval work:rest ratio
1:1
Interval intensity
close to VO2max
Repetition duration
30-90 sec
rep w:R ratio
1:5
Rep intenisty
greater than VO2max
Fartlek training duration
20-60 min
Fartlek intensity
varies between LSD and tempo/pace intensities