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unit 3 exam ASC
| Term | Definition |
|---|---|
| strength | related to force a muscle or muscle group can exert in one maximal effort. Tested via 1RM of a particular lift |
| power | Anaerobic, high speed strength. Ability of a muscle tissue to exert high force while contracting at a high speed. Also called maximal anaerobic muscular power, anaerobic power Ex: Vertical jump, broad jump, olympic lifts, time to sprint up a staircase |
| speed | Movement distance per unit of time. Looking at time as the stat ex: 40 m dash, 100 yd dash |
| agility | Ability to change direction or speed of the whole body in response to a sport-specific stimulus. How fast can we change direction and re-accelerate again Change of direction speed or cognitive components like anticipation |
| balance | Ability to maintain static and dynamic equilibrium On one arm/one leg, how much am I shaking |
| flexibility | Range of motion about a body joint. Measured with goniometer |
| stability | Ability to return to desired position, following a disturbance of the system If I do move to one leg, how quickly can I recompse |
| test for strength | 1 RM Bench press, Bench pull, Back squat |
| test for power | 1 RM Power clean, Standing long jump, Vertical jump (wall and chalk), Static vertical jump |
| test for reaction | Reactive strength index (has a power component), Margaria-Kalamen test (stair sprint) |
| test for anaerobic capacity | 300 yard shuttle (agility, speed, anaerobic) 300 yard shuttle: 6 trips, 25 yards |
| test for muscular endurance | Partial curl-up, Push-ups (army standard), YMCA bench press, Partial curl-up: 40 bpm, max 75 Push ups: 2 minute period for army standard, ACSM for females is as many reps as possible YMCA bench press: 80/35, 60 bpm, AMRAP |
| test for aerobic capacity | 1.5 mile run, 12 minute run Yo-Yo: recovery jog in between separates it from the 300 yard shuttle, 20 m run/5 m recovery Max aerobic speed test: difficult without a gps watch, 20 m intervals around the track |
| test for agility | T-test, Hexagon test, Pro-agility test, 505 agility test |
| test for speed | Straight line sprint tests |
| test for balance | Balance error scoring system (BESS), Star excursion balance test (SEBT) |
| test for flexibility | Sit and reach test, Overhead squat |
| how to develop an athletic profile | compare to normative data, repeat testing, identify strengths/weaknesses of athletes |
| benefits of a proper warm up | faster contract/relax rate, improved FDR + reaction time, improved muscle strength/power, lower viscous resistance in muscles, enhanced metabolism, psychological preparedness |
| components of a warm up | 5-10 minutes of slow movement, similar to athlete sport movement, 10-20 minutes, RAMP |
| RAMP | raise, activate, mobilize, potentiate |
| raise in RAMP | elevate body temp, HR, BR, blood flow, joint fluid viscosity aka you should be moving and sweating |
| activate and mobilize in RAMP | actively moving through ROM, stretching |
| potentiate in RAMP | sport specific, progress in intensity until athlete is ready for game/event/practice |
| factors that affect flexibility | joint structure, age/sex, stretch tolerance, muscle and connective tissue, neural control, resistance training, muscle bulk, activity level |
| when should athletes stretch | 5-10 minutes post practice, pre practice as a separate session |
| static stretching | slow with the end position held 15-30 seconds, push to point of mild discomfort, repeat unilateral stretches on both sides |
| ballistic stretching | active muscular effort, uses a bouncing type movement, end position is not held High knees, butt kicks |
| dynamic stretching | functionally based stretching , sport-specific movements to prep body, progressively increase ROM each rep, increase speed on subsequent sets. Walking quad pulls, kicks, moving w no bounce, 5-10 reps for each movement, in place or over given distance |
| PNF | Proprioceptive neuromuscular facilitation Hold-relax, Contract-relax, Hold-relax against contraction |
| PNF hold-relax | prestretch, isometric hold (push against stretcher), passive stretch |
| PNF contract-relax | passive prestretch, concentric muscle action through ROM (contracting on the way down), passive stretch |
| PNF hold-relax with agonist contraction | during the third passive stretch, concentric action of the agonist is used to increase the stretch force |
| alternated hand grip | proper handgrip for a spotter one supinated/one pronated |
| breathing in a lift | exhale through stick inhale at least stressful point (eccentric) |
| exercises that need a spotter | bar moving overhead, bar on the back, bar racked on the front shoulders, bar passing over the face |
| do not spot what lift | power |
| goal in a spot is to... | catch the person, protect the face |
| number of spotters depends on what | load, experience, athlete ability, spotter ability, physical strength of spotters |
| things to communicate between lifter and spotter | use of liftoff, how many reps, timing of spot (should be throughout the whole thing) |
| spot on a curved trajectory | shadow in supinated grip and then switch to alternated at failure |
| benefits of body weight training | Specific to each anthropometrics, closed chain exercises (contact with surface at all times), Strengthens several muscle groups at once (squats, push ups), Develops relative strength, Improves body control, Low cost training alternative (get creative) |
| anatomic core | axial skeleton and all soft tissues with proximal attachments originating on the axial skeleton Basically anything attached to the axial skeleton, connections at the hip, back, scapulas |
| why is having a strong anatomical core important | Increased core stability will result in a better foundation for force production in upper and lower extremities |
| machine pro/con | greater stability, better ability to target specific muscle groups |
| free weight pro/con | greater activation of stabilizer muscles, replicate real life activities/can be sport specific, ideal combination of specificity and instability, simultaneous development of all links in the kinetic chain, development of core stability |
| constant external exercise | most common method for applying resistance (free weights, barbells, medballs), external load remains constant through ROM. Best represents real life activities |
| accommodating resistance | semi-isokinetic resistance, allows for speed of movement or isokinetic resistance to be controlled through ROM. Speed controlled, resistance changes, often used in hospital settings. May not provide adequate training stimulus |
| variable resistance | attempts to alter resistance so muscle maximizes force through ROM. Use of chains or resistance bands |
| Hooke's law | tension = stiffness x deformation |
| what affects chains in variable resistance | Different structure, density, length, and diameter |
| rough difference in resistance bands | 3.2-5.2% |
| ways an athlete can flip a tire | sumo, backlift, shoulders-against-the-tire |
| log lifting | designed to have weight added to the ends, midrange grip support with pronated grip position, little research |
| farmer's walk | loads in each hand while walking, unique activation pattern for the core, increases grip strength, back endurance, total body anaerobic endurance, should be used only with athletes possessing high levels of strength |
| kettlebell training | positive impact on cardiovascular fitness and grip strength gains, fixed or adjustable load kettlebells. Considering the handle includes the major interface between the athlete/kettlebell, diameter of the handle, and the handle surface |
| nontraditional resistance training methods | tire flipping, log lifting, farmer's walk, kettlebell training |
| steps for program design in resistance training | Needs analysis, exercise selection, training frequency, exercise order, training load and repetitions, volume, rest periods |
| SAID | Specific adaptations to imposed demands: the more similar the training activity is to the actual sport movement, the greater the likelihood of a positive transfer to the sport |
| resistance training frequency for beginner | 2-3 times per week |
| resistance training frequency for intermediate | 3-4 times per week |
| resistance training frequency for advanced | 4-7 times per week |
| resistance training frequency in off season | 4-6 times per week |
| resistance training frequency in pre season | 3-4 times per week |
| resistance training frequency in season | 1-3 times per week, maintenance |
| resistance training frequency in post season | 0-3 times per week 3 is for athletes who didn't play much |
| optimal exercise order | power (plyos), core, assistance, aerobic |
| superset | two sequentially performed exercises that stress two opposing muscles or muscle areas (agonist and its antagonist). Avoid for max strength |
| compound set | sequentially performing two different exercises for the same muscle group. Good for developing muscle endurance Example: bench and flys |
| ways to test 1 RM | table, equations, goal reps, actual |
| cons of 1 RM | person must be trained, injury risk |
| why adjust volume/load? | timing load increases, quantity load increases |
| quantity of load increases | variations in training status, volume loads, and exercises greatly influence appropriate load increases Relative load increase of 2.5-10% |
| 2 for 2 rule | if athlete can perform 2 or more reps over the assigned goal in the last set in 2 consecutive workouts for the given exercise, weight should be added in the following session |
| what is the key part of plyometrics | stretch-shortening cycle |
| stages of stretch reflex | eccentric, amortization (pause), concentric |
| PEC stands for | parallel elastic component |
| PEC is | passive force within the muscle without exercise or stretching |
| SEC stands for | series elastic component |
| SEC is | stretch creates force kicking or throwing |
| CC stands for | contractile component |
| CC is | sliding filament theory |
| Neuro part of plyos | potentiation of the concentric muscle action by using the stretch reflex |
| mechanical part of plyos | SEC, CC, PEC combo |
| proper landing technique | Shoulders in line with the knees, knees over the toes, eyes looking straight ahead |
| safety considerations for plyos | Depth jumps dangerous for all groups Joints, ceiling height, space for failure Over 220 lbs, don’t do depth jumps from higher than 18 inches Landing surfaces at least 18x24 inches |
| muscular endurance lift parameters | 2-3 sets, 12-20 reps, less than 67% 1RM, 30 second rest |
| hypertrophy lift parameters | 2-6 sets, 6-12 reps, 67-80% 1RM, 30-90 sec rest |
| strength lift parameters | 2-6 sets, 2-6 reps, greater than 85% 1RM, 2-5 min rest |
| power lift parameters | 3-5 sets, 2-5 reps 75-90% 1 RM, 2-5 min rest |
Created by:
molaplante
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