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Strength and Conditioning > Strength and Conditioning Exam 1 > Flashcards

Strength and Conditioning Exam 1 Flashcards

1
Q

Warm up increase performance musculoskeletal

A
  • lowered viscous resistance in muscles

- increased flex

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2
Q

Warm up increase performance neurological

A
  • decreases contraction and relaxation time
  • for both agonist and antagonist muscles
  • increases rate of force development
  • decreases reaction time
  • improvements in muscle strength and power
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3
Q

warm up increase performance physiological

A
  • increases temp and BF
  • speeds up metabolic reactions
  • delivers more O2 (bohr effect)
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4
Q

what makes a bad warm up

A

-STATIC STRETCHING
-no progression
intensity
fatigue
specificity

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5
Q

Dynamic stretching

A
  • ROM
  • Stretch Shortening cycle (ballistic)
  • sport specific
  • type of functionally based stretching ex uses sport specific movements to prepare the body for ex
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6
Q

Static Stretcing

A

-slow and constant, w/end position held for 30 seconds

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7
Q

Ballistic Stretch

A

-involves active muscular effort and uses bouncing type movm w/ end position not held

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8
Q

Proprioceptive Neuromuscular Facilitation PNF

A
  • hold-relax
  • passive prestretch (10sec)
  • isometric hold (6sec)
  • passive stretch (30sec)
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9
Q

Motor Unit

A
  • functional part of neuromuscular system

- muscle fiber-synaptic cleft-terminal axon

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10
Q

2 ways to increase force by a muscle

A
  • increase # of fibers stimulated

- increase frequency

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11
Q

Type I

A
  • endurance and fatigue resistant

- slow twitch

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12
Q

Type IIa

A
  • still fatigue resistance
  • fast twitch
  • transitional fiber
  • white meat
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13
Q

Type IIx

A
  • very fast twitch
  • once knows as IIb
  • sometimes called couch potato
  • white meat
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14
Q

Size principle

A
  • b/c type 1 are lower force, theyre activated first (low intensity) then w/more force type II bigger fibers get involved
  • the fibers active changes based on intensity
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15
Q

Sarcopenia

A
  • muscle function reduces w/age (occurs in wt bearing extensor muscles)
  • loose number and size of muscle fibers
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16
Q

Different types of handgrips

A
  • pronate (overhand)
  • supinated (underhand)
  • neutral grip
  • alternated grip
  • hook
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17
Q

Grip widths

A
  • common (shoulder width)
  • wide (elbow to elbow)
  • narrow
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18
Q

5 point position

A
  • head
  • shoulders
  • buttocks
  • right foot
  • left foot
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19
Q

Stable body Standing

A
  • feet slightly wider than hip-width heels and balls contact floor
  • hip, knee, ankles slightly flexed
  • abs isometrically contracted
  • athletic base
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20
Q

Sticking Point

A
  • most strenuous movm of a rep

- often near transition from eccentric to concentric

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21
Q

When to Breathe

A
  • Exhale through sticking point/effort

- Inhale during less stressful phase of rep

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22
Q

Valsava Maneuver

A
  • experience
  • alignment and support
  • fluid ball
  • establish flat back and erect upper torso
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23
Q

When to spot

A
  • bar over head
  • positioned on back
  • racked on front of shoulders
  • passing over face
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24
Q

When NOT to spot

A
  • ballistic/explosive exercises

- plyometrics, loaded jumps, olympic weightlifting

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25
Q

How to spot the bench press

A

-close to head of bench
-ft shoulder width apart knees slightly flexed
-hold forearms near the wrist to assist moving to a posiion over head/face, then slowly remove hands
-hands near not touching athletes forearms as dumbbells descend
(hold bar instead of forearms if bar)

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26
Q

how to spot a squat

A
  • 2 spotters opposite endsof bar ft shoulder width apart knees flexed
  • hold end of bar cupping hands together w/palms upward
  • hands 2-3 inches below bar
  • flat back
  • at end of set move sideways w/ath to rack
  • grasp and assist balancing bar as racked
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27
Q

how to spot chest flies

A
  • knee on floor w/other leg forward
  • grasp forearms near wrists assist to get dumbbells over chest
  • hands near but not touching athletes forearms as the dumbbells descend/assend
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28
Q

Define the valsalva maneuver

A
  • glottis is closes keeping air from escaping lungs

- muscles of abdomen and rib cage contract creating rigid compartments of liquid in lower torso and air in upper torso

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29
Q

What are certifications and why are they important

A

look up

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30
Q

Gold Standard for strength and conditioning coaches, organization?

A

look up

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31
Q

Static flexibility

A
  • range of possible movement about a joint and surrounding muscles during a passive movement.
  • requires no voluntary muscular activity
32
Q

dynamic flexibiity

A
  • available ROM during active movements and requires voluntary musc actions
  • generallly greater than static
33
Q

ROM

A

-degree of movement that occurs at a jt

34
Q

Short term vs Long term adaptations to stretching

A

Short term

-inc ROM

35
Q

optimal times to stretch and what stretch should be performed at each time

A 
Following Practice/Competition
-facilitates rom
-5-10 min after ex
-may decrease musc soreness
Separate Session
-increase flex
-after thorough warm up
recovery session after competition
36
Q

Teaching an exercise

A 
1 name the exercise
2 demonstrate w/o instructions
3 give purpose and general instructions
4 demonstrate with specific insrctions
5 point out common flaws/coaching cues
6 demonstrate one more time at full speed
37
Q

Keys to spotting

A
  • communicate
  • racking/unracking
  • assist sticking pt
  • body position
  • alternating or hook grip
  • position body effectively
38
Q

Fulcrum

A

-pivot point of a lever

39
Q

lever

A

-rigid or semirigid body that when subjected to a force whose line of action does not pass through its pivot point, exerts force on any object impeding its tendency to rotate

40
Q

moment arm

A
  • perpendicular distance from line of action of a force to the fulcrum
  • distance from muscle action
  • distance from external load
  • appropriately load muscles (specific/avoid inj)
41
Q

torque

A

-moment
-degree to which a force tends to rotate an object
Torque = (force) x (moment arm)
-NM
-always 2 dif torques

42
Q

Moment arm w/ mechanical advantage

A 
Longer MA
-increased mech advantage
-increased force needed
Shorter MA
-decreased mech advantage
-decreased force needed
STRONGEST AT 90%
43
Q

Muscle force

A

-force generated by biochemical activity, or the stretching of noncontractile tissue, tends to draw teh opposite ends of a muscle toward e/o

44
Q

resistance force

A

force generated by a source external to the body

(gravity, inertia, friction) acting contrary to muscle force

45
Q

mechanical (dis)advantage

A

ratio of moment arms muscle:resistance

  • mech advant (>1.0)
  • muscle force < resistance force
  • Mech DISadvant (resistance force
46
Q

MA use in exercise

A
  • increasing MA needs more force w/more mech adv

- appropriate loads prevent injury

47
Q

1st class levers

A

-Lever which muscle force and resistive force act on OPPOSITE sides of fulcrum
Ex.
Triceps during elbow extension

48
Q

2nd class levers

A

-Same side of the fulcrum
-muscle MA < Resistance MA
-mech advantage
EX.
Gastroc during planar flexion in heel raise

49
Q

3rd class lever

A

-SAME side of the fulcrum
-muscle ma < resistance ma
EX
biceps during elbow flexion
MOST COMMON ONE

50
Q

Strength

A

Maximal force potential at any specific velocity
the capacity to exert force
Force = mass x accelleration

51
Q

Power

A 
rate of doing work
product of force and velocity
Power = work/time
Power = force x velocity
work = force x distance
52
Q

Endurance

A

look up

53
Q

Force =

A

Force = mass x accelleration

  • add more wt
  • go faster
54
Q

Factors influencing strenth of a muscle/person

A

-Neural control
-muscle force greater w/ more MU, larger MU, rate of activation
Muscle cross sectional area
-force is related to
Arrangemetn of muscle Fibers
-aligning of sarcomeres to long axis

55
Q

Biomechanical Factors and Strength

A
  • Jt angle
  • Muscle contraction Velocity
  • Jt angular velocity
56
Q

Force Length relationship

A
  • there is a muscle length at which a muscle is strongest
  • related to actin/myosin overlap
  • strongest close to resting
57
Q

Force velocity curve

A

-the faster you lift something the less resistance

58
Q

Time course for anaerobic adaptations

A 
Genetic Signaling
-immediate
Myofilaments Added
-several workouts
HYPERTROPHY
-several weeks (neurological adapts are key)
-after 16 workouts (rapid increases)
-Long term (diminishing results)
59
Q

What adaptations occur first

A
  • neural 6-10wks

- hypertrophy 10wks

60
Q

When are gains in hypertrophy visible

A
  • 10wks

- 16 work outs

61
Q

how does the magnitude of adaptation change from when training first starts to when someone approaches their genetic potential

A

-plateaus

62
Q

what specific neurological adaptations occur from anaerobic training?

A
  • neuromuscular reflex potentiation
  • cross education
  • bilateral deficit
  • agonist action
  • selective recruitment
63
Q

Cross education

A
  • untrained side gets stronger

- (8% transfer effect)

64
Q

Bi-lateral deficit

A

-decreases with training

65
Q

Antagonist Activity

A

-decreases with training

66
Q

Hypertrophy

A

increase in the cross sectional area of existing fibers. main growth
Sarcoplasmic
Myofibular

67
Q

Hyperplasia

A

results in an increase in teh number of muscle fibers via longitudinal fibr splitting
(8% of total growth)

68
Q

Exercise to stim bone

A
  • minimal essential strain (MES)

- specificity of loading, proper exercise selection, progressive overload, and variation. structural and wt bearing

69
Q

exercise to stim tendons and ligaments

A

Low to Mo intensity have no adaptations (running, light wt, concent only even plyo)
HIGH INTENSITY
-heavy resistance training
-ecentric loading

70
Q

exercise to stim cartilage

A

-Wt bearing forces
-Full ROM
EX intensity
-mod aerobic ex is adequate
-strenuous ex does not seem to cause degen jt disease

71
Q

Interference affect. How does it influence anticipated strength and endurance performance adaptations

A

LOOK UP

72
Q

Performance adaptations expected from anaerobic training

A
  • strength
  • power
  • local muscular endurance
  • body comp
  • flex
  • aerobic capacity
  • motor performance
73
Q

Overtraining vs Overreaching

A

OVERTRAINING
-excessive frequency vollume, or intensity of training resulting in extreme fatigue, ilness, injury
-lack of sufficient rest, recover, nutrient intake
OVERREACHING
-Short term

74
Q

Cause/Symptoms of overtraining

A
  • psychological
  • physiological
  • performance
  • mistakes
75
Q

General adaptation syndrome

DRAW

A

the manner in which teh human body reacts to stress

  • alarm phase (reaction) dip
  • resistance phase (peak/plateau)
  • exhaustion phase (descend)
76
Q

Detraining

A

sustaining training effects
-as little as 2 weeks
-same rate as gains
(strength/power/flex/musc endur)

Strength and Conditioning (3 decks)

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