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Strength and Conditioning > Strength and Conditioning Exam 2 > Flashcards

Strength and Conditioning Exam 2 Flashcards

1
Q

4 Most Common Myths of Abdominal training

A
  • abdominal training will give you a six pack
  • localizing fat loss
  • standing on one foot will work your abs
  • you don’t need strong abs for sports
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2
Q

Why is the Core important

A
  • transfer energy between upper and lower body
  • link in kinetic chain
  • posture/LBP/musc imbalance
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3
Q

What fiber type are abdominal/most core muscles

A 
-Type 1
(short recov/limited hyp)
-Multidirectional
(many planes of motion
-Muscle Activity
(limited stabilizer fixate then contract)
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4
Q

Recommendations about abdominal training workout

A
  • Vary movm (pination/direction)
  • Vary intensity
  • Focus on technique
  • Recovery
  • make it fun/interactive/challenging
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5
Q

7 program design variables of RT

A
  • needs analysis
  • ex selection
  • training frequency
  • exercise order
  • training load and repetition
  • volume
  • rest periods
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6
Q

2 Steps of Needs analysis

A 
1 Evaluation of Sport
-movm analysis
-psych analysis
-injury analysis
2Evaluation of athlete
-training status
-phys testing and eval
-primary RT goal
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7
Q

RT Status

A

Beginner 1year

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8
Q

What is core ex

A
  • core of workout
  • 1 or more large muscle areas
  • 1 or more primary jt
  • priority when selecting ex b/c of direct application to sport
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9
Q

what is assistance ex

A
  • recruit smaller muscle areas
  • 1 primary jt
  • less important to improve sport performance
  • always after core
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10
Q

what is structural exercise

A

-emphasize loading the spine directl/indirectly

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11
Q

what is power exercises

A
  • structural ex that are performed quickly or explosively

ex. hang clean/ snatch

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12
Q

FV relationship to describe power ex

A

-moderate load not max can still move quickly

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13
Q

Principle of specificity, how can we use it for ex selection

A

-More sim training activity to actual sport movm the greater likelihood of positive transfer to sport

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14
Q

What is training frequency

A
  • number of training sessions completed in a given time period
  • RT 1 wk (microcycle)
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15
Q

How does training status influence optimal training frequency?

A

-# of rest days
-usually 3 rx allowing rest
Beginner 2-3 d/wk RT
Intermediate 3-4 d/wk RT
Advanced 4-7 d/wk RT

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16
Q

How does sport season influence training frequency

A

Offseason 4-6 d/wk RT
Preseason 3-4 d/wk RT
In season 1-3 d/wk RT
Post season 0-3 d/wk RT (active rest)

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17
Q

What is split training and what are common 3,4,5 day splits

A

diff muscle groups trained diff days
3- total body
4 divide in half
4+ split further

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18
Q

outside factors influencing optimal training frequency

A
  • training load/ex type

- other training

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19
Q

What is optimal order for exercises

A 
1 Power Exercises
-snatch,hang clean push press
2 Other core Ex Total Body
-squat, leg press, bench press, pull ups
3 Assistance Ex
-leg curls, abduction, bicep curls
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20
Q

Alternating ex what/why/when

A

-upper/lower push/pull
why
more recovery between ex, possible antagonist inhibition
when
normal training, circuit training
4-5 min needed for complete metabolic recovery

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21
Q

Supersets

A

-2 subsequentially performed ex w/ 2 OPPOSING muscle areas

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22
Q

Compound sets

A

2 sequentially performed ex for Same musc areas

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23
Q

Common rep limits per 1RM

A 
95-2
93-3
90-4
87-5
85-6
83-7
80-8
77-9
75-10
70-11
67-12
65-15
24
Q

how does training load influence adaptations

A

-Strength >85% >6
-Power 80-90% 1-2
75-85% 3-5
-Hypertrophy 67-85% 6-12
-ME >67% 12

25
Q

What is 2 for 2 rule how do we use it

A

-if they can perform 2 or more reps over his her assigned rep goal in last set in 2 consecutive workouts for given ex, wt should be added to ex next session

26
Q

What is realistic increase of load

A

2/5-10%

27
Q

What is Volume

A

the total amount of wt lifted in a training session

28
Q

Will you adapt more from a single set or multi set training?

A

Multi

29
Q

Optimal Rest per training goal

A
  • Strength 2-5
  • Power 2-5
  • Hypertrophy 30sec-1.5
  • Musc End <30 sec
30
Q

What are plyometrics and stretch shortening cycle

A
  • quick/powerful movm
  • prestretch or countermomv
  • SSC mech by which plyomet inc performance (eccent, amortization, conc)
31
Q

3 Phases of SSC

A
  • eccentric loading
  • amortization change over
  • concentric unloading
32
Q

Why utilize SSC

A

Performance inc
-mech rationale (elast energy stored catapult)
-phys rational
POWER

33
Q

Why is achilles tendon so large

A

so much movm in calf, stores energy

34
Q

3 benefits of plyometrics to nervous system

A
  • inc duration and level of musc activation (Ec phase)
  • rapid stretch triggers stretch relfexes
  • potientiation
35
Q

Keys to performing plyometrics

A
  • phases in order
  • rapid
  • fast eccentric movm
  • shortest possible change over
  • fast concentric maximal
36
Q

how do we increase intensity of plyometric

A
  • 1 or 2 ft
  • distance>speed
  • height/continuous >ground
  • weighted/bw
37
Q

Most intense plyometric ex

A

Death jumps

38
Q

How often can you perform plyometrics

A
  • 2-4 wk
  • 48-72 hrs between
  • not two days in a row for any body area
39
Q

Plyometrics as CV program?

A

NO b/c not allow enough recovery inc risk of injury

40
Q

How do you calculate volume of plyometric program

A 
LOWER BODY
-contacts/distance per workout
single 1 per leg both 1 total
UPPER BODY/TRUNK
-# of throws/catches per workout
41
Q

How many touches are appropriate for an individual

A

Beginner 80-100
Intermediate 100-120
Advanced 120-140

42
Q

3 variables increasing progression in plyometric program

A
  • frequency
  • volume
  • intensity
43
Q

What is potentiation and how can it be used

A

-combining intense RT w/plyometric ex acutely increases plyometric performance
-post activation potentiation
-responders/nonresponders
-stronger you are more likely you will response
EX heavy subax lift w/in 2 min perform plyometric ex

44
Q

Plyometric before or after aerobic

A

BEFORE b/c aerobic ex may have neg effect on power production

45
Q

Ideal Landing technique

A

-shoulders in line w/knees placing COG over base of support

46
Q

Periodization DEF

A

strategy to promote long term training and performance inprovements w/ preplanded systematic variations in specificity, intensity, volume in organized periods/cycles

47
Q

Macro/Meso/Micro cycles

A

MACRO-entire training year (months-4years)
MESO-2 or more cycles w/in macro, several weeks/several months
MICRO-1 wk but could be up to 4

48
Q

Why use periodization program

A

Gen Adapt Syndrom

-novel stress

49
Q

Should every person use periodization

A

YES greater adaptations
Less risk of overtraining
Peaking

50
Q

What is peaking when would an athlete want to peak

A

maximal level of performance, coinciding with games/tournaments

51
Q

Order of macro/meso/micro why

A

macro- significant dates, base program w/peaks in those periods
meso-determine training focus/lengh of each mesocycle
micro

52
Q

Optimal mesocycle training order

A
  • ME
  • Hypertrophy
  • Strength
  • Power
53
Q

How does volume/intensity change

A

Volume high to low
Intensity low to high
Specificity low to high

54
Q

order for periodization (principles)

A

1 dev endurance base/capacity to ex
2 foundation of muscle (increase musc resources)
3 maximally tax resources developed
4 fine tue strength to transition sports performance

55
Q

RT Status

A

Beginner 1year

56
Q

how does training load influence adaptations

A

-Strength >85% >6
-Power 80-90% 1-2
75-85% 3-5
-Hypertrophy 67-85% 6-12
-ME >67% 12

Strength and Conditioning (3 decks)

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