Strength and Conditioning Flashcards
How long should the rest period be if your training goal is strength
2-5 min
How long should the rest period be if your training goal is power
2-5 min
How long should the rest period be if your training goal is hypertrophy
30 seconds- 1.5 min
How long should the rest period be if your training goal is muscular endurance
<30 seconds
What is your resistance training goal when off season
Hypertrophy and muscular endurance, then strength and power
What is your resistance training goal when in pre season
Sport and movement specific
What is your resistance training goal when in season
Maintenance of pre season training goal
What is your resistance training goal when post season
Not specific
Ball dribbling and passing
Triceps push down, reverse curl, close grip bench press
Ball kicking
Unilateral hip adduction, knee extension, leg raise
Freestyle swimming
Lat pulldown, lateral raise, lunge
Jumping
Power clean, push jerk, back squat
Racket stroke
Dumbbell fly, wrist curl/extension, bent over lateral raise
Rowing
Hip sled, bent over row, seated row
Running
Lunge, step up, dorsiflexion
Throwing
Pullover, overhead triceps extension, shoulder IR/ER
How frequent should resistance training be if you’re a beginner
2-3 times a week
How frequent should resistance training be if you’re intermediate
3-4 times a week
How frequent should resistance training be if you’re advanced
4-7 times a week
How frequent should resistance training be if you’re off season
4-6
How frequent should resistance training be if you’re in preseason
3-4
How frequent should resistance training be if you’re in-season
1-2
How frequent should resistance training be if you’re in post season
1-3
How many sets and reps should you do if your training goal is strength
< 6 reps
2-6 sets
How many sets and reps should you do if your training goal is power
1-2 reps
3-5 sets
How many sets and reps should you do if your training goal is hypertrophy
6-12 reps
3-6 sets
How many sets and reps should you do if your training goal is muscular endurance
> 12 reps
2-3 sets
How many sets and reps should you do if your training goal is multiple effort event
3-5 reps
3-5 sets
The greatest impact a personal trainer can have on a clients life is to help that person change _________
His or her habits and establish a positive relationship with exercise
ACE IFT model has two principal training components
Functional movement and resistance training
Cardiorespiratory training
How many phases are in the ACE IFT model
4 phases
What is the first phase in the ACE IFT model
Focus is improving health by correcting imbalances to improve joint stability and mobility, improve aerobic base
What is the second phase in the ACE IFT model
Progress clients toward improved fitness, aerobic intervals
What is the third phase in the ACE IFT model
Moving into performance area of health, fitness, performance continuum
What is the fourth phase in the ACE IFT model
Focused on improving performance through training for power, speed, agility, reactivity and anaerobic power
To effectively utilize the ACE IFT model, trainers must understand how to:
Develop and enhance rapport
Assess which stage a client is in for each training component
Design exercise programs in each component
Integrate component to provide clients with comprehensive training solutions
Goal of phase 1 for the functional movement and resistance training IFT model
To develop postural stability without compromising mobility
Focus of phase 1 for the functional movement and resistance training IFT model
Low intensity exercise to improve client posture
Exercise selection for phase 1 of the functional movement and resistance training IFT model
Focuses on core and balance exercises
Posture, balance, movement, joint ROM
Focus of phase 2 for the functional movement and resistance training IFT model
Training movement patterns
Examples of training movement patterns in phase two of the functional movement and resistance training IFT model
Bend and lift movements Single leg movements Pushing Pulling Rotational
How long is phase 2 for the functional movement and resistance training IFT model
2-8 weeks
Goal of phase 3 for the functional movement and resistance training IFT model
Phase 2 + adding in external forces such as dumbbell, kettlebells, medicine balls, tire
Goal of phase 3 for the functional movement and resistance training IFT model
Assessment of muscular strength and endurance
Before progressing from phase 3 in the functional movement and resistance training IFT model clients must develop
Power
Speed
Agility
Quickness
Goal of phase 4 for the functional movement and resistance training IFT model
Emphasizes specific training to improve speed, agility, quickness and power
This represents the alignment of the body’s segments, or how the person holds themselves “statically” or “isometrically” in space
Static posture
Good posture allows
Muscles, joints, and nerves to function efficiently
Presence of poor posture is a good indicator that movement
May be dysfunctional
Correctible posture factors
Repetitive movement Awkward position Side dominance Lack of joint stability Lack of joint mobility Imbalanced strength training program
Non correctible posture factors
Congenital conditions
Some pathologies
Structural deviations
Certain types of trauma
How do you straighten the body before strengthening it
Start by looking at the clients posture
Observe in all three planes
How do you know when the body is in good posture
When balanced around the body’s line of gravity
Anterior frontal plane plumb line alignment
Feet Ankle Pubis Umbillicus Sternum Manubrium Frontal bone
Posterior frontal plane plumb line alignment
Intersect sacrum
Spinous process of spine
Sagittal plane plumb line alignment
Anterior 3rd of knee
Greater trochanter
Acromioclavicular joint
Mastoid process
5 deviations to screen for
Ankle pronation/supination Hip adduction Hip tilting Shoulder position/thoracic spine Head position
What should you look for with anterior hip tilting
Increased lordosis
Knee hyperextension
Pronation at the ankles
Sedentary lifestyle= tight hip flexor and erector spinae
What should you look for with posterior hip tilting
Reduced lumbar curve
Tight rectus abdominus and hamstrings
Knees flexed
The gh joint is more
Movable, less stable
The scapulaothoracic joint is more
Stable, less movable
Scapulothoracic joint provides how many degrees of abduction
60
How many degrees of abduction does the gh joint provide
120
If you have an elevated shoulder it means
Tight upper trapezius
If you have a winging scapula it means
Rhomboids and serratus anterior are weak
If you have a depressed shoulder it means
you have a forward rounding scapula
If the knuckles or the backs of clients hands are visible
IR of humerus or scapula protraction
Earlobe should align over the
Acromion process
What does a forward head mean
Tightness in cervical extension
Objective: examine symmetrical lower/upper extremity mobility and stability during bend and lift movement
• Procedure steps:
• Feet shoulder width apart, arms hanging
freely at sides
• Place the dowels on the floor adjacent to the outside of the foot
• Client bends and lifts (squats) to pick up the dowels holding down position for 1 to 2 seconds
• Have them pretend it is a 25 pound weight
• Do not cue the client
Bend and lift screen
Frontal observations for bend and lift screen
Frontal:
• 1st rep: stability of foot (pronation? Supination? Inv? EV?
• 2nd rep: alignment of the knees over the 2nd toe
• 3rd rep: overall balance
Sagittal observations for bend and lift screen
• Sagittal View:
• 1st rep: heel remains in contact with
floor
• 2rep: glute or knee dominance (knees go forward or hips backward?)
• 3rd rep: Parallel position between tibia and torso
• 4th rep: degree of lordosis during the lowering movement
• 5th rep: head position changes
Instruct participant to raise one foot off the ground and bring that foot to lightly touch the inside of the stance leg, just below the knee
Allow one minute for practice
Start the time as soon as the heel lifts off the floor
Test is performed with eyes opened
Single leg test: stork stand
Observations for single leg stork test
Time stops when:
The hand comes off the hips Stance foot events, inverts, or moves Any part of the elevated foot loses contact with the stance leg The heel touches the ground They lose balance
Examine stabilization of the scapulothoracic joint during closed kinetic chain pushing movements
• Procedure steps:
• client lies prone in push up position or knee bent push up position
Shoulder push stabilization screen
Shoulder push stabilization screen observations
Any notable changes in the position of the scapula relative to the ribcage (appearance of scapular winging)
• Lumbar hyperextension in the press position
Objective: examine the client’s ability to stabilize the scapulothoracic joint during closed kinetic chain pulling movements
• Procedure steps:
• Client lies supine on a mat with bent knees, flexing one shoulder with an
extended elbow until the arm points vertically toward the ceiling • Grasp forearms
• Ask client to lock elbow and maintain that position
• Instruct client to press the scapula toward the floor and try to maintain
this position
• Client stiffens core so when they are lifted the spine and shoulders move as unit. Client DOES NOT use feet to push up
Shoulder pull stabilization
Objective: to examine bilateral mobility of the thoracic spine
• Procedure steps:
• Instruct client to sit upright toward the front edge of the seat with feet together and on the floor. Back should NOT touch the backrest
• Place squeezable ball or block between the knees and a dowel across the front of the shoulders
• In upright position, squeeze the ball and gently rotates left and right
Thoracic spine mobility
Objective: assess core function as demonstrated by the ability to draw the abdominal wall inward via the TVA without activating the rectus abdominis.
Blood pressure cuff test
Objective: assess the length of hip flexors (iliopsoas, RF, ) • Procedure steps: • Client sits on table • Client grabs thigh to chest • Observation: • Whether the back of the lowered thigh touches the table • Whether the lowered leg has 80 degrees of flexion
Thomas test
Objective: • Assess length of hamstrings • Procedure steps: • Client lies supine legs extended, low back flat • Place one hand under calf • Slide other hand under low back • Client PF ankle • Slowly raise the one leg • Continue to raise the leg until firm pressure can be felt from the low back pressing down against the hand
Passive straight leg raise
Flexion Procedure steps: • Client lies supine knee bent position • Knees and 2nd to are aligned with ASIS • Engage TVA • Move arms overhead • NO arching • Extension Procedure steps • Client lies prone, resting forehead on pillow or mat • Raise both arms into extension • NO arching
Shoulder flexion
Extension Procedure steps • Client lies prone, resting forehead on pillow or mat • Raise both arms into extension • NO arching
Extension
Objective: movements of the shoulder girdle (scapulothoracic and glenohumeral joints)
• Procedure steps:
• Clients raises one arm overhead, bending the elbow and rotating the arm outward while reaching behind the head with the palm facing inward to touch the medial border of the scapula
• NO ARCHING
• Repeat with opposite arm
• Client reaches one arm behind the back, bending the elbow and rotating the arm inward with the palm facing outward to touch inferior angle of the scapula
• NO arching
Apleys scratch test
aerobic fitness, muscular strength and endurance, flexibility, nutrition, and body composition
General conditioning
addresses joints and specific motions of the sport that are unique.
Sports specific conditioning
All athletes benefit from improving aerobic fitness.
Measure by VO2max or fatigue duration tests.
Aerobic training at least 3 days per week.
Aerobic fitness
Muscular strength, endurance, and power can:
Increase connective tissue strength Increase bone density Improve strength ratios Increase muscular endurance Decrease injury risk
Maximal force able to lift
given distance
Muscular strength
Maximum repetitions with specific weight
Muscular endurance
Strength over Time – ability to produce force quickly
Muscular power
ROM in a given joint or combination of joints
Flexibility
Two types of flexibility
Static and dynamic
Four types of stretching
proprioceptive neuromuscular facilitation (PNF), and passive. Ballistic, static,
Microcycle
2-4 weeks
Mesocycle
Several successive microcycles
Transition phase
2-4 weeks between training seasons
Variation in a microcycle is imperative because it usually shows most in the
Intensity and volume
Periodization involves
Shifting training priorities from
non sport specific activities of high volume and low intensity to sport specific low volume & high intensity
Period between the last contest and 6 weeks prior to the first contest of the next year Includes most of the prepatory period Develop base of cardio fitness by long duration, low intensity
Off season
Should focus on increase Intensity
• Incorporate all types of training
• Frequency of training should be determined by the strengths and weaknesses of the individual athlete
• Leads up to first contest
Pre season
high intensity and short duration • Goal- improving weakness and maintaining strengths of athlete • Usually multiple microcylces because sport seasons last 12-16 weeks • Divide competitive period into multiple 3-4 weeks microcycles
In season
Recovery from sport
• Low intensity maintain sufficient level of cardio fitness and muscular strength
Post season
Regardless of the type of training program that you are striving for there are foundation principles that always apply
Specificity
Overload
Progression
Method of training to produce a specific adaptation
Specificity
S
A
I
D
Specific
Adaptation
Imposed
Demands
Assigning a workout or training regimen of greater intensity then the athlete is accustomed to.
Overload
More subtle forms of overload
- Increase # of session per week
- Adding sets
- Decrease rest period between sets
If you want to see results and continue producing higher level performance the intensity must become
Progressively greater
Progression promotes
Long term benefits
4 common grips
- Pronated- palms down and knuckles up
- Supinated- palms up and knuckles down
- Alternated- one is pronated and the other is supinated
- Hook – thumb is positioned under the index and middle fingers.
When the entire ROM is covered during an exercise, that value of the exercise is
maximized and flexibility is maintained or improved
Repetitions performed slowly and in a controlled manner increase the likelihood that
full ROM can be reached
When should you wear a weight belt
When doing exercises that place stress on the lower back
During sets that use near maximal or maximal loads
Determine the unique characteristics of the sport.
Enables the strength and conditioning coach to design a program specific to the sport
Evaluation of the sport
Find out the athlete’s needs and goals. Ex: training status, physical testing and evaluation, training goals
Assessment of the athlete
Recruit one or more large muscle areas
Core exercises
Recruit smaller muscle areas (mainly used for injury prevention and rehab)
Assistance exercise
The more similar the training activity is to the actual sport movement, the greater likelihood that there will be a positive transfer to that sport
Sports specific exercises
Athletes level of preparedness for training. 3 workouts per week are usually recommended
Training status
If the athlete lifts at maximum or near maximum effort they need more rest in-between workouts
Training load and exercise type
Related to the load; the heavier the load the longer the rest periods
Rest periods
Gives more test in between sets
Upper/lower body
Alternate bench press with lat pull downs. The same muscle will not be used twice in a row
Push/pull exercises
Two exercises that stress two opposing muscles or muscle areas
Supersets
sequentially performing two different exercises for the same muscle group
Compound sets
