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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
What is 2 for 2 rule how do we use it
-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
What is realistic increase of load
2/5-10%
27
What is Volume
the total amount of wt lifted in a training session
28
Will you adapt more from a single set or multi set training?
Multi
29
Optimal Rest per training goal
- Strength 2-5 - Power 2-5 - Hypertrophy 30sec-1.5 - Musc End <30 sec
30
What are plyometrics and stretch shortening cycle
- quick/powerful movm - prestretch or countermomv - SSC mech by which plyomet inc performance (eccent, amortization, conc)
31
3 Phases of SSC
- eccentric loading - amortization change over - concentric unloading
32
Why utilize SSC
Performance inc -mech rationale (elast energy stored catapult) -phys rational POWER
33
Why is achilles tendon so large
so much movm in calf, stores energy
34
3 benefits of plyometrics to nervous system
- inc duration and level of musc activation (Ec phase) - rapid stretch triggers stretch relfexes - potientiation
35
Keys to performing plyometrics
- phases in order - rapid - fast eccentric movm - shortest possible change over - fast concentric maximal
36
how do we increase intensity of plyometric
- 1 or 2 ft - distance>speed - height/continuous >ground - weighted/bw
37
Most intense plyometric ex
Death jumps
38
How often can you perform plyometrics
- 2-4 wk - 48-72 hrs between - not two days in a row for any body area
39
Plyometrics as CV program?
NO b/c not allow enough recovery inc risk of injury
40
How do you calculate volume of plyometric program
``` LOWER BODY -contacts/distance per workout single 1 per leg both 1 total UPPER BODY/TRUNK -# of throws/catches per workout ```
41
How many touches are appropriate for an individual
Beginner 80-100 Intermediate 100-120 Advanced 120-140
42
3 variables increasing progression in plyometric program
- frequency - volume - intensity
43
What is potentiation and how can it be used
-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
Plyometric before or after aerobic
BEFORE b/c aerobic ex may have neg effect on power production
45
Ideal Landing technique
-shoulders in line w/knees placing COG over base of support
46
Periodization DEF
strategy to promote long term training and performance inprovements w/ preplanded systematic variations in specificity, intensity, volume in organized periods/cycles
47
Macro/Meso/Micro cycles
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
Why use periodization program
Gen Adapt Syndrom | -novel stress
49
Should every person use periodization
YES greater adaptations Less risk of overtraining Peaking
50
What is peaking when would an athlete want to peak
maximal level of performance, coinciding with games/tournaments
51
Order of macro/meso/micro why
macro- significant dates, base program w/peaks in those periods meso-determine training focus/lengh of each mesocycle micro
52
Optimal mesocycle training order
- ME - Hypertrophy - Strength - Power
53
How does volume/intensity change
Volume high to low Intensity low to high Specificity low to high
54
order for periodization (principles)
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
RT Status
Beginner 1year
56
how does training load influence adaptations
-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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