Strength and conditioning lab notes (need to extract notes from other deck) Flashcards

1
Q

When lifting does increasing force reduce velocity?

A

Yes

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2
Q

Describe the evaluation of the sport through the eyes of a sport and conditioning coach?

A

Movement analysis:
Sport specific movements and range of motion
Muscles involved in the movement
Muscle actions and movement velocities

Physiological analysis:
Metabolic specificity
Strength, hypertrophy, power, muscular endurance
Game duration, work to rest ratio

Common injuries associated with the sport

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3
Q

How is an athlete profile deployed by an strength and conditioning coach?

A

Training status:

Injuries - current and previous history
Exercise technique skill level

Training background:

Training age
Recent training history

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4
Q

What’s good posture and bad posture?

A

Good posture is that state of muscular and skeletal balance which protects the supporting structures of the body against injury or progressive deformity

Poor posture is a faulty relationship of the various parts of that produce increased strain on the supporting structures and in which there is less efficient balance of the body over its base of support

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5
Q

Optimal standing posture?

A

Head - nuetral and absence of tilt and rotation

Cervical spine - slight anterior convex curve

Shoulders - level, no elevation or depression

Scapulae - neutral , Flat on rib cage, medial borders run parallel

Thoracic spine - slight posterior convex curve

Lumbar spine - Slight anterior convex curve

Pelvis, hip joints, knee joints, ankle joints all neutral

Feet parallel or slightly out

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6
Q

Common postural defects?

A

Forward head travel

Shoulder height discrepancy

Protacted/rounded shoulders

Winged scapulae

Kyphosis

Scoliosis

Lordosis and flat back

Knee valgus and varus

Pigeon toe and duck fee

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7
Q

Potential causes of postural defects?

A

Injury

Sports and stress related activities, adaptive muscle shortening or lengthening

Limb length discrepancies

Nerve compression or stretching

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8
Q

Can posture adaptation be good?

A

Yes can enhance performance and prevent injury in sport

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9
Q

What is motor control?

A

Integration of sensory information (internal and external) and prior experience for the production of a motor response

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10
Q

What is motor learning?

A

Motor control processes associated with learning and experience resulting in a relatively stable change to the ability to produce skilled movements

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11
Q

What is motor development?

A

Changes to motor behaviour across time and over an individuals lifetime

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12
Q

Stages of motor learning?

A

Cognitive (verbal-motor stage):
Gathering information
Large gains, inconsistent performance

Associative (Motor stage):
Putting actions together
Small gains, disjoinnted performance

Autonomous (automatic stage)
Much time and practice
performance seems unconscious and automatic

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13
Q

2 types of coaching?

A

Internal:
Focus on body movement

External:
Focus on movement effects

External focus is better

Sometimes internal can still be used

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14
Q

Constrained action hypothesis

A

Individuals who try to consciously control their movements (i.e., adopt an internal attentional focus) tend to constrain their motor system and interfere with automatic control processes. That is, the automatic control mechanisms that have the capacity to control movements effectively and efficiently are disrupted.

In contrast, focusing on the movement’s effect allows for a more automatic mode of control. It promotes the utilization of unconscious, fast, and reflexive control processes, with the result that the desired outcome is achieved almost as a by-product.”

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15
Q

Process of a training camp?

A

Alarm phase - its new so performance declines

Resistance phase - adapting so performance increases

Super-compensation phase: performance is better than initial this is where we want it to end

exhaustion phase or detraining phase - did too much performance declines

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16
Q

What is mobility?

A

The ability to produce a desired movement

17
Q

What is stability?

A

The ability to resist an undesired movement

18
Q

Joint by joint considerations with mobility?

A
Ankle-Mobility
Knee-Stability
Hips-Mobility
Lumbar spine - Stability
Thoracic spine - Mobility
Scapulae - Stability
Glenohumeral - Mobility
19
Q

Guidlines for stretching?

A

Prior to training/competition: Self myofascial release, Dynamic stretching

Post competition: Self myofascial release, Static stretching

20
Q

When not to stretch?

A

Hypermobility
Joint ankylosis Clinical osteoporosis Recent surgery Painful of stiff joints Joint inflammation Nerve compression
Blood vessel disorders e.g., angiopathy

21
Q

What is the core?

A

term that captures the whole spine and proximal peripheral joints; it also considers movement competency and control throughout the chain

22
Q

What are the core components?

A

Local stabilizers

Global stabilizers

Global movement system

23
Q

Describe local stabilisers?

A

Deep core’ muscles attach directly to the spine, provide proprioceptive feedback to CNS and increase intra abdominal pressure contributing to spinal stiffness

24
Q

Describe Global stabilizers?

A

Superficial core’ muscles, stabilize the core during movements associated with increased force (load, speed)

25
Q

Describe the global movement system?

A

Muscles involved in the generation of movement generating both concentric force production and eccentric deceleration

26
Q

How is training core different to limb muscles?

A

Have to train to be able to stiffen it so energy is conducted far better

This is bracing - When several muscles contract together, they form a composite structure where the total stiffness is higher than the sum of the individual contributing muscles.

27
Q

Problem with doing unbalanced squats?

A

Builds stability but impossible to reach force required to build strength

Injury risk