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Sports Med 2 > Strength and Conditioning > Flashcards

Strength and Conditioning Flashcards

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Sports Trivia flashcards
1
Q

How long should the rest period be if your training goal is strength

A

2-5 min

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2
Q

How long should the rest period be if your training goal is power

A

2-5 min

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3
Q

How long should the rest period be if your training goal is hypertrophy

A

30 seconds- 1.5 min

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4
Q

How long should the rest period be if your training goal is muscular endurance

A

<30 seconds

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5
Q

What is your resistance training goal when off season

A

Hypertrophy and muscular endurance, then strength and power

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6
Q

What is your resistance training goal when in pre season

A

Sport and movement specific

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7
Q

What is your resistance training goal when in season

A

Maintenance of pre season training goal

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8
Q

What is your resistance training goal when post season

A

Not specific

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9
Q

Ball dribbling and passing

A

Triceps push down, reverse curl, close grip bench press

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10
Q

Ball kicking

A

Unilateral hip adduction, knee extension, leg raise

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11
Q

Freestyle swimming

A

Lat pulldown, lateral raise, lunge

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12
Q

Jumping

A

Power clean, push jerk, back squat

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13
Q

Racket stroke

A

Dumbbell fly, wrist curl/extension, bent over lateral raise

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14
Q

Rowing

A

Hip sled, bent over row, seated row

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15
Q

Running

A

Lunge, step up, dorsiflexion

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16
Q

Throwing

A

Pullover, overhead triceps extension, shoulder IR/ER

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17
Q

How frequent should resistance training be if you’re a beginner

A

2-3 times a week

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18
Q

How frequent should resistance training be if you’re intermediate

A

3-4 times a week

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19
Q

How frequent should resistance training be if you’re advanced

A

4-7 times a week

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20
Q

How frequent should resistance training be if you’re off season

A

4-6

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21
Q

How frequent should resistance training be if you’re in preseason

A

3-4

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22
Q

How frequent should resistance training be if you’re in-season

A

1-2

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23
Q

How frequent should resistance training be if you’re in post season

A

1-3

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24
Q

How many sets and reps should you do if your training goal is strength

A

< 6 reps

2-6 sets

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25
Q

How many sets and reps should you do if your training goal is power

A

1-2 reps

3-5 sets

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26
Q

How many sets and reps should you do if your training goal is hypertrophy

A

6-12 reps

3-6 sets

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27
Q

How many sets and reps should you do if your training goal is muscular endurance

A

> 12 reps

2-3 sets

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28
Q

How many sets and reps should you do if your training goal is multiple effort event

A

3-5 reps

3-5 sets

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29
Q

The greatest impact a personal trainer can have on a clients life is to help that person change _________

A

His or her habits and establish a positive relationship with exercise

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30
Q

ACE IFT model has two principal training components

A

Functional movement and resistance training

Cardiorespiratory training

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31
Q

How many phases are in the ACE IFT model

A

4 phases

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32
Q

What is the first phase in the ACE IFT model

A

Focus is improving health by correcting imbalances to improve joint stability and mobility, improve aerobic base

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33
Q

What is the second phase in the ACE IFT model

A

Progress clients toward improved fitness, aerobic intervals

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34
Q

What is the third phase in the ACE IFT model

A

Moving into performance area of health, fitness, performance continuum

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35
Q

What is the fourth phase in the ACE IFT model

A

Focused on improving performance through training for power, speed, agility, reactivity and anaerobic power

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36
Q

To effectively utilize the ACE IFT model, trainers must understand how to:

A

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

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37
Q

Goal of phase 1 for the functional movement and resistance training IFT model

A

To develop postural stability without compromising mobility

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38
Q

Focus of phase 1 for the functional movement and resistance training IFT model

A

Low intensity exercise to improve client posture

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39
Q

Exercise selection for phase 1 of the functional movement and resistance training IFT model

A

Focuses on core and balance exercises

Posture, balance, movement, joint ROM

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40
Q

Focus of phase 2 for the functional movement and resistance training IFT model

A

Training movement patterns

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41
Q

Examples of training movement patterns in phase two of the functional movement and resistance training IFT model

A 
Bend and lift movements
Single leg movements
Pushing
Pulling
Rotational
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42
Q

How long is phase 2 for the functional movement and resistance training IFT model

A

2-8 weeks

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43
Q

Goal of phase 3 for the functional movement and resistance training IFT model

A

Phase 2 + adding in external forces such as dumbbell, kettlebells, medicine balls, tire

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44
Q

Goal of phase 3 for the functional movement and resistance training IFT model

A

Assessment of muscular strength and endurance

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45
Q

Before progressing from phase 3 in the functional movement and resistance training IFT model clients must develop

A

Power
Speed
Agility
Quickness

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46
Q

Goal of phase 4 for the functional movement and resistance training IFT model

A

Emphasizes specific training to improve speed, agility, quickness and power

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47
Q

This represents the alignment of the body’s segments, or how the person holds themselves “statically” or “isometrically” in space

A

Static posture

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48
Q

Good posture allows

A

Muscles, joints, and nerves to function efficiently

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49
Q

Presence of poor posture is a good indicator that movement

A

May be dysfunctional

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50
Q

Correctible posture factors

A 
Repetitive movement 
Awkward position
Side dominance 
Lack of joint stability
Lack of joint mobility
Imbalanced strength training program
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51
Q

Non correctible posture factors

A

Congenital conditions
Some pathologies
Structural deviations
Certain types of trauma

52
Q

How do you straighten the body before strengthening it

A

Start by looking at the clients posture

Observe in all three planes

53
Q

How do you know when the body is in good posture

A

When balanced around the body’s line of gravity

54
Q

Anterior frontal plane plumb line alignment

A 
Feet
Ankle
Pubis
Umbillicus
Sternum
Manubrium
Frontal bone
55
Q

Posterior frontal plane plumb line alignment

A

Intersect sacrum

Spinous process of spine

56
Q

Sagittal plane plumb line alignment

A

Anterior 3rd of knee
Greater trochanter
Acromioclavicular joint
Mastoid process

57
Q

5 deviations to screen for

A 
Ankle pronation/supination 
Hip adduction
Hip tilting
Shoulder position/thoracic spine
Head position
58
Q

What should you look for with anterior hip tilting

A

Increased lordosis
Knee hyperextension
Pronation at the ankles
Sedentary lifestyle= tight hip flexor and erector spinae

59
Q

What should you look for with posterior hip tilting

A

Reduced lumbar curve
Tight rectus abdominus and hamstrings
Knees flexed

60
Q

The gh joint is more

A

Movable, less stable

61
Q

The scapulaothoracic joint is more

A

Stable, less movable

62
Q

Scapulothoracic joint provides how many degrees of abduction

A

60

63
Q

How many degrees of abduction does the gh joint provide

A

120

64
Q

If you have an elevated shoulder it means

A

Tight upper trapezius

65
Q

If you have a winging scapula it means

A

Rhomboids and serratus anterior are weak

66
Q

If you have a depressed shoulder it means

A

you have a forward rounding scapula

67
Q

If the knuckles or the backs of clients hands are visible

A

IR of humerus or scapula protraction

68
Q

Earlobe should align over the

A

Acromion process

69
Q

What does a forward head mean

A

Tightness in cervical extension

70
Q

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

A

Bend and lift screen

71
Q

Frontal observations for bend and lift screen

A

Frontal:
• 1st rep: stability of foot (pronation? Supination? Inv? EV?
• 2nd rep: alignment of the knees over the 2nd toe
• 3rd rep: overall balance

72
Q

Sagittal observations for bend and lift screen

A

• 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

73
Q

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

A

Single leg test: stork stand

74
Q

Observations for single leg stork test

A

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
75
Q

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

A

Shoulder push stabilization screen

76
Q

Shoulder push stabilization screen observations

A

Any notable changes in the position of the scapula relative to the ribcage (appearance of scapular winging)
• Lumbar hyperextension in the press position

77
Q

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

A

Shoulder pull stabilization

78
Q

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

A

Thoracic spine mobility

79
Q

Objective: assess core function as demonstrated by the ability to draw the abdominal wall inward via the TVA without activating the rectus abdominis.

A

Blood pressure cuff test

80
Q 
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
A

Thomas test

81
Q 
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
A

Passive straight leg raise

82
Q 
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
A

Shoulder flexion

83
Q 
Extension Procedure steps
• Client lies prone, resting
forehead on pillow or mat
• Raise both arms into extension
• NO arching
A

Extension

84
Q

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

A

Apleys scratch test

85
Q

aerobic fitness, muscular strength and endurance, flexibility, nutrition, and body composition

A

General conditioning

86
Q

addresses joints and specific motions of the sport that are unique.

A

Sports specific conditioning

87
Q

All athletes benefit from improving aerobic fitness.
Measure by VO2max or fatigue duration tests.
Aerobic training at least 3 days per week.

A

Aerobic fitness

88
Q

Muscular strength, endurance, and power can:

A 
Increase connective tissue strength
Increase bone density
Improve strength ratios
Increase muscular endurance 
Decrease injury risk
89
Q

Maximal force able to lift

given distance

A

Muscular strength

90
Q

Maximum repetitions with specific weight

A

Muscular endurance

91
Q

Strength over Time – ability to produce force quickly

A

Muscular power

92
Q

ROM in a given joint or combination of joints

A

Flexibility

93
Q

Two types of flexibility

A

Static and dynamic

94
Q

Four types of stretching

A

proprioceptive neuromuscular facilitation (PNF), and passive. Ballistic, static,

95
Q

Microcycle

A

2-4 weeks

96
Q

Mesocycle

A

Several successive microcycles

97
Q

Transition phase

A

2-4 weeks between training seasons

98
Q

Variation in a microcycle is imperative because it usually shows most in the

A

Intensity and volume

99
Q

Periodization involves

A

Shifting training priorities from
non sport specific activities of high volume and low intensity to sport specific low volume & high intensity

100
Q 
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
A

Off season

101
Q

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

A

Pre season

102
Q 
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
A

In season

103
Q

Recovery from sport

• Low intensity maintain sufficient level of cardio fitness and muscular strength

A

Post season

104
Q

Regardless of the type of training program that you are striving for there are foundation principles that always apply

A

Specificity
Overload
Progression

105
Q

Method of training to produce a specific adaptation

A

Specificity

106
Q

S
A
I
D

A

Specific
Adaptation
Imposed
Demands

107
Q

Assigning a workout or training regimen of greater intensity then the athlete is accustomed to.

A

Overload

108
Q

More subtle forms of overload

A
  • Increase # of session per week
  • Adding sets
  • Decrease rest period between sets
109
Q

If you want to see results and continue producing higher level performance the intensity must become

A

Progressively greater

110
Q

Progression promotes

A

Long term benefits

111
Q

4 common grips

A
  • 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.
112
Q

When the entire ROM is covered during an exercise, that value of the exercise is

A

maximized and flexibility is maintained or improved

113
Q

Repetitions performed slowly and in a controlled manner increase the likelihood that

A

full ROM can be reached

114
Q

When should you wear a weight belt

A

When doing exercises that place stress on the lower back

During sets that use near maximal or maximal loads

115
Q

Determine the unique characteristics of the sport.

Enables the strength and conditioning coach to design a program specific to the sport

A

Evaluation of the sport

116
Q

Find out the athlete’s needs and goals. Ex: training status, physical testing and evaluation, training goals

A

Assessment of the athlete

117
Q

Recruit one or more large muscle areas

A

Core exercises

118
Q

Recruit smaller muscle areas (mainly used for injury prevention and rehab)

A

Assistance exercise

119
Q

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

A

Sports specific exercises

120
Q

Athletes level of preparedness for training. 3 workouts per week are usually recommended

A

Training status

121
Q

If the athlete lifts at maximum or near maximum effort they need more rest in-between workouts

A

Training load and exercise type

122
Q

Related to the load; the heavier the load the longer the rest periods

A

Rest periods

123
Q

Gives more test in between sets

A

Upper/lower body

124
Q

Alternate bench press with lat pull downs. The same muscle will not be used twice in a row

A

Push/pull exercises

125
Q

Two exercises that stress two opposing muscles or muscle areas

A

Supersets

126
Q

sequentially performing two different exercises for the same muscle group

A

Compound sets

Sports Med 2 (16 decks)

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