Strength and Conditioning Exam 1 Flashcards
1
Q
Warm up increase performance musculoskeletal
A
- lowered viscous resistance in muscles
- increased flex
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
3
Q
warm up increase performance physiological
A
- increases temp and BF
- speeds up metabolic reactions
- delivers more O2 (bohr effect)
4
Q
what makes a bad warm up
A
-STATIC STRETCHING
-no progression
intensity
fatigue
specificity
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
6
Q
Static Stretcing
A
-slow and constant, w/end position held for 30 seconds
7
Q
Ballistic Stretch
A
-involves active muscular effort and uses bouncing type movm w/ end position not held
8
Q
Proprioceptive Neuromuscular Facilitation PNF
A
- hold-relax
- passive prestretch (10sec)
- isometric hold (6sec)
- passive stretch (30sec)
9
Q
Motor Unit
A
- functional part of neuromuscular system
- muscle fiber-synaptic cleft-terminal axon
10
Q
2 ways to increase force by a muscle
A
- increase # of fibers stimulated
- increase frequency
11
Q
Type I
A
- endurance and fatigue resistant
- slow twitch
12
Q
Type IIa
A
- still fatigue resistance
- fast twitch
- transitional fiber
- white meat
13
Q
Type IIx
A
- very fast twitch
- once knows as IIb
- sometimes called couch potato
- white meat
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
15
Q
Sarcopenia
A
- muscle function reduces w/age (occurs in wt bearing extensor muscles)
- loose number and size of muscle fibers
16
Q
Different types of handgrips
A
- pronate (overhand)
- supinated (underhand)
- neutral grip
- alternated grip
- hook
17
Q
Grip widths
A
- common (shoulder width)
- wide (elbow to elbow)
- narrow
18
Q
5 point position
A
- head
- shoulders
- buttocks
- right foot
- left foot
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
20
Q
Sticking Point
A
- most strenuous movm of a rep
- often near transition from eccentric to concentric
21
Q
When to Breathe
A
- Exhale through sticking point/effort
- Inhale during less stressful phase of rep
22
Q
Valsava Maneuver
A
- experience
- alignment and support
- fluid ball
- establish flat back and erect upper torso
23
Q
When to spot
A
- bar over head
- positioned on back
- racked on front of shoulders
- passing over face
24
Q
When NOT to spot
A
- ballistic/explosive exercises
- plyometrics, loaded jumps, olympic weightlifting
25
How to spot the bench press
-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)
26
how to spot a squat
- 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
27
how to spot chest flies
- 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
28
Define the valsalva maneuver
- 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
29
What are certifications and why are they important
look up
30
Gold Standard for strength and conditioning coaches, organization?
look up
31
Static flexibility
- range of possible movement about a joint and surrounding muscles during a passive movement.
- requires no voluntary muscular activity
32
dynamic flexibiity
- available ROM during active movements and requires voluntary musc actions
- generallly greater than static
33
ROM
-degree of movement that occurs at a jt
34
Short term vs Long term adaptations to stretching
Short term
| -inc ROM
35
optimal times to stretch and what stretch should be performed at each time
```
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
Teaching an exercise
```
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
Keys to spotting
- communicate
- racking/unracking
- assist sticking pt
- body position
- alternating or hook grip
- position body effectively
38
Fulcrum
-pivot point of a lever
39
lever
-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
moment arm
- 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
torque
-moment
-degree to which a force tends to rotate an object
Torque = (force) x (moment arm)
-NM
-always 2 dif torques
42
Moment arm w/ mechanical advantage
```
Longer MA
-increased mech advantage
-increased force needed
Shorter MA
-decreased mech advantage
-decreased force needed
STRONGEST AT 90%
```
43
Muscle force
-force generated by biochemical activity, or the stretching of noncontractile tissue, tends to draw teh opposite ends of a muscle toward e/o
44
resistance force
force generated by a source external to the body
| (gravity, inertia, friction) acting contrary to muscle force
45
mechanical (dis)advantage
ratio of moment arms muscle:resistance
- mech advant (>1.0)
- muscle force < resistance force
- Mech DISadvant (resistance force
46
MA use in exercise
- increasing MA needs more force w/more mech adv
| - appropriate loads prevent injury
47
1st class levers
-Lever which muscle force and resistive force act on OPPOSITE sides of fulcrum
Ex.
Triceps during elbow extension
48
2nd class levers
-Same side of the fulcrum
-muscle MA < Resistance MA
-mech advantage
EX.
Gastroc during planar flexion in heel raise
49
3rd class lever
-SAME side of the fulcrum
-muscle ma < resistance ma
EX
biceps during elbow flexion
MOST COMMON ONE
50
Strength
Maximal force potential at any specific velocity
the capacity to exert force
Force = mass x accelleration
51
Power
```
rate of doing work
product of force and velocity
Power = work/time
Power = force x velocity
work = force x distance
```
52
Endurance
look up
53
Force =
Force = mass x accelleration
- add more wt
- go faster
54
Factors influencing strenth of a muscle/person
-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
Biomechanical Factors and Strength
- Jt angle
- Muscle contraction Velocity
- Jt angular velocity
56
Force Length relationship
- there is a muscle length at which a muscle is strongest
- related to actin/myosin overlap
- strongest close to resting
57
Force velocity curve
-the faster you lift something the less resistance
58
Time course for anaerobic adaptations
```
Genetic Signaling
-immediate
Myofilaments Added
-several workouts
HYPERTROPHY
-several weeks (neurological adapts are key)
-after 16 workouts (rapid increases)
-Long term (diminishing results)
```
59
What adaptations occur first
- neural 6-10wks
| - hypertrophy 10wks
60
When are gains in hypertrophy visible
- 10wks
| - 16 work outs
61
how does the magnitude of adaptation change from when training first starts to when someone approaches their genetic potential
-plateaus
62
what specific neurological adaptations occur from anaerobic training?
- neuromuscular reflex potentiation
- cross education
- bilateral deficit
- agonist action
- selective recruitment
63
Cross education
- untrained side gets stronger
| - (8% transfer effect)
64
Bi-lateral deficit
-decreases with training
65
Antagonist Activity
-decreases with training
66
Hypertrophy
increase in the cross sectional area of existing fibers. main growth
Sarcoplasmic
Myofibular
67
Hyperplasia
results in an increase in teh number of muscle fibers via longitudinal fibr splitting
(8% of total growth)
68
Exercise to stim bone
- minimal essential strain (MES)
| - specificity of loading, proper exercise selection, progressive overload, and variation. structural and wt bearing
69
exercise to stim tendons and ligaments
Low to Mo intensity have no adaptations (running, light wt, concent only even plyo)
HIGH INTENSITY
-heavy resistance training
-ecentric loading
70
exercise to stim cartilage
-Wt bearing forces
-Full ROM
EX intensity
-mod aerobic ex is adequate
-strenuous ex does not seem to cause degen jt disease
71
Interference affect. How does it influence anticipated strength and endurance performance adaptations
LOOK UP
72
Performance adaptations expected from anaerobic training
- strength
- power
- local muscular endurance
- body comp
- flex
- aerobic capacity
- motor performance
73
Overtraining vs Overreaching
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
Cause/Symptoms of overtraining
- psychological
- physiological
- performance
- mistakes
75
General adaptation syndrome
| DRAW
the manner in which teh human body reacts to stress
- alarm phase (reaction) dip
- resistance phase (peak/plateau)
- exhaustion phase (descend)
76
Detraining
sustaining training effects
-as little as 2 weeks
-same rate as gains
(strength/power/flex/musc endur)
