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77 Cards in this Set
- Front
- Back
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What happens in phase 1 of SSC? |
The eccentric phase Preloading of agonist muscle SEC stores elastic energy, Muscle spindles are stimulated |
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Strength load, goal reps/sets and rest |
> 85% 1RM < 6 reps, 2-6 sets Rest: 2-5 minutes |
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Power load, reps/sets, rest |
Single effort : 80-90% 1-2 reps Multiple: 75-85% 3-5 reps 3-5 sets Rest: 2-5 minutes |
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Hypertrophy load, sets/reps, and rest recommendation. |
67-85% 6-12 reps 3-6 sets Rest 30-1.5m |
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Muscular endurance load, sets/reps, and rest recommendation. |
<67% > 12 reps 2-3 sets Rest: < 30 sec |
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What is repetition training? |
Training above vo2 max 30-90 seconds Long recovery, 1:5 ratio |
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What is the series elastic component (SEC)? |
The workhorse of plyo metric exercise. Tendons make up majority of SEC SEC acts as a spring and is lengthened quickly. When lengthened, muscle spindles activate and energy is stored. |
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Order of sprint phases at maximal velocity |
1) Flight (nonsupport) early-mid and late 2) forward support 3) rear support (leg drive is facilitated by explosive arm) |
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What element of agility requires spatial and temporal control of body movements? |
Orientation |
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Why should endurance athletes avoid erythropoietin use? |
Because it may cause unregulated increase in red blood cell production. |
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An athlete with a low back injury has been cleared by the athletic training staff to participate in SC activities during the last phase of tissue healing. Which is most appropriate? Romanian deadlift Lunges Bent-over row |
Lunges |
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What is the difference between a compound set and super set? |
Compound set are two exercises back-to-back working the same muscle group. Supersets are two exercises back-to-back working opposing muscle groups. |
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Which of the following are the most sport-specific exercises for a sprinter? Leg press and triceps pushdowns Lunges and one arm dumbbell row Front squat and biceps curl |
Lunges and one arm db row |
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Max reps for 90% 1RM |
4 |
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Max reps for 90% 1RM |
4 |
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Max reps for 85% 1RM |
6 |
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Max reps for 80% 1RM |
8 |
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Max reps for 75% 1RM |
10 |
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Max reps for 70% 1RM |
12 |
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Max reps for 95% 1RM? |
2 |
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Which of the following factors should be determined first when designing a training program for a rugby team? Sports season Exercise type Metabolic demands |
Metabolic demands |
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A volleyball player needs to increase his multiple-effort power? Which is the most appropriate to use for power clean? 70%, 8 reps 80%, 4 reps 90%, 2 reps |
80%, 4 reps |
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The goal of the hypertrophy/endurance phase of the preparatory period is to increase: Muscular strength Fat free mass Movement speed |
Fat free mass |
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A HS athlete is in the middle of the competition period. A game has been rescheduled due to inclement weather. Adjustments to his strength training program will effect which of the following? Macro cycle Micro cycle Mesocycle |
Micro cycle |
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An athlete is using interval training to increase the capacity of the oxidative energy system. Which of the following work-to-rest ratios is most appropriate? 1:5 1:3 1:1 |
1:1 |
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Explain the karvonen method in finding target heart rate for an athlete: |
220 - age = APMHR APMHR - resting heart rate = heart rate reserve HRR x exercise intensity = _____ and add their resting heart rate back to it for their target heart rate based on karvonen method, which takes resting heart rate into account |
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A high school cross country runner what’s to improve her speed-endurance. Which of the following types of training is most important? Interval Pace/tempo Fartlek |
Interval |
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A S&C professional is working with an athletic trainer to recondition a cross-country runner following an ankle injury. During which of the following phases is it appropriate to introduce rotations on a wobble board? Inflammation Repair Remodeling |
Repair |
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A female collegiate basketball forward has continued resistance training while playing during the competitive period. Which of the following program is most appropriate? 8 reps x 3 sets @ 85% 2 reps x 3 sets @ 85% 6 reps x 3 sets @40% |
2 reps x 3 sets @ 85% |
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A male collegiate volleyball players is in the power phase of the S&C program. Which of the following is most appropriate? 2 reps x 3 sets @95% 3 reps x 4 sets @80% 10 reps x 4 sets @70% |
3 reps x 4 sets @ 80% |
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A male collegiate volleyball players is in the power phase of the S&C program. Which of the following is most appropriate? 2 reps x 3 sets @95% 3 reps x 4 sets @80% 10 reps x 4 sets @70% |
3 reps x 4 sets @ 80% |
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Calculating load-volume (the total amount of weight lifted in a training session). |
Multiply sets and reps, and then multiply that number by loaded lifted. (If different sets are performed with different amounts, volumes per set are calculated and then added together) |
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During strength/power phase, what is reasonable for a single-effort power event athlete? (Like shot put, high jump, weightlifting) |
Sets of 1 or 2 repetitions using loads of 80-90% on heavy days. |
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For multiple-effort power events like basketball and volleyball, what is the appropriate rep count during the power phase? |
3-5 reps per set with load of 75-85% 1RM |
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Equation for power |
Power = force x velocity “The rate of doing work” |
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What is impulse? Define and give the equation. |
The change in momentum resulting from force = force x time |
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What is the SAID principle? |
Specificity adaptation to imposes demands The more similar the training is to sport movement, the greater transfer to the sport. |
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What phases are in the preparatory phase? Give percentages and volume levels as well. |
Hypertrophy/endurance: 50-75% high volume low test Basic strength: 80-90% moderate volume moderate rest |
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What phases are in the preparatory phase? Give percentages and volume levels as well. |
Hypertrophy/endurance: 50-75% high volume low test Basic strength: 80-90% moderate volume moderate rest |
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What phase of training happens in the first transition? |
Strength/power Single effort athletes: 87-95% 2-3 reps low volume Multi effort athletes: 75-90% 2-5 reps low volume |
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What phases are in the preparatory phase? Give percentages and volume levels as well. |
Hypertrophy/endurance: 50-75% high volume low test Basic strength: 80-90% moderate volume moderate rest |
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What phase of training happens in the first transition? |
Strength/power Single effort athletes: 87-95% 2-3 reps low volume Multi effort athletes: 75-90% 2-5 reps low volume |
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What lifting phase resides in the competition phase of training? |
Peaking >93% low volume maintenance 80-85% moderate volume |
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What phases are in the preparatory phase? Give percentages and volume levels as well. |
Hypertrophy/endurance: 50-75% high volume low test Basic strength: 80-90% moderate volume moderate rest |
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What phase of training happens in the first transition? |
Strength/power Single effort athletes: 87-95% 2-3 reps low volume Multi effort athletes: 75-90% 2-5 reps low volume |
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What lifting phase resides in the competition phase of training? |
Peaking >93% low volume maintenance 80-85% moderate volume |
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What phase is in the second transition? |
Active rest |
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What is the normal order of exercises? |
Power (snatch, hang clean, jerk) Non-power core exercises (multi-joint) Assisted exercises (single-joint) |
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What happens in phase 3 of SSC? |
Concentric- it’s the body’s response to I and II phases. Shortening of agonist muscle. Elastic energy is releases from SEC Alpha neuron stimulates agonist muscle group |
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What occurs in Phase 2 of SSC? |
amortization phase Time between eccentric and concentric The most crucial phase in allowing greater power production Type 1a nerves synapse with alpha neuron |
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Concept of optimal functioning theory |
Different people perform best with different levels of arousal. |
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Describe the inverted U theory |
Arousal facilitates performance up to an optimal level, further increases begin to reduce performance. |
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What is the difference between process and outcome goals? |
Process goals are daily effort-related tasks where athlete feels in control Effort is expended = success occurs |
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What are the two key characteristics in evaluating test quality? |
Validity- measures what it’s supposed to Reliability- measurement is repeatable |
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How does cue utilization theory relate to athletic performance? |
Athletes may not concentrate well at under-aroused levels. As arousal increases, attentional width decreases, enabling more focus |
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Autogenic training in relation to relaxation methods. |
Imagining a sense of warmth and heaviness for particular limb or muscle group. |
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Systematic desensitization in relation to sports psychology. |
For advanced athletes only. Allows an athlete to replace a fear response to varied cues with relaxation response. |
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During the ground support phase of sprinting, what two muscles are responsible for storing and recovering elastic energy? |
Gastrocnemius and quads |
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What is LSD training’s benefits and percent VO2? |
Long, slow distance running 70% VO2 max Greater distance than race pace, conversational Enhances cardio and improves lactate intensity |
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What are the main principles of pace/tempo training? |
Slightly higher than race pace.
Steady state (continuous, and trains lactate threshold) Intermittent (intensity is the same, but includes short intervals of recovery) helps develop race pace and running economy |
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What are the main principles of interval training? |
Exercise close to VO2 max Intervals 3-5 min or short as 30sec Recovery is equal to work 1:1 Use sparingly. |
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What are the two types of anxiety? |
State- the actual experience of apprehension or uncontrolled arousal (somatic - physical) Trait- a personality characteristic, a disposition for perceiving situations as threatening (cognitive- psychological) |
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What does it mean to incorporate successive approximations in goal creation. ? |
Creating short term goals that progressively increase in difficulty to resemble the long term goal |
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Two factors of connective tissues that effect ROM: |
Elasticity: the ability to return to original testing length after a passive stretch. Plasticity: tendency to assume a new and greater length after a passive stretch. |
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What is the concept of mental-psychological efficiency? |
A shift in attentional allocation to process only the cues and cognitive activity that relate to a specific performance |
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What instructions are appropriate to give an athlete who is preparing to perform the T-test in terms of line of sight? |
Keep your head neutral and focus your eyes straight ahead |
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What test is most appropriate for assessing a soccer player? |
The Yo-to intermittent recovery test Created to measure an athlete’s ability to repeatedly perform high-intensity aerobic work. |
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Your administering a test in the heat, what should be a consideration? |
The humidity. |
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Your administering a test in the heat, what should be a consideration? |
The humidity. |
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What is the recommended length of the sides for the hexagon test? |
24 inches |
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Testing a female using the Jackson-Pollock 3-site test, where do you measure? |
Suprailium, triceps, thigh |
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Testing a male using the Jackson-Pollock 3-site test, where do you measure? |
Chest, abdomen, thigh |
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Order of test battery: |
Resting and non-fatiguing Agility Power and strength Sprints Local muscle endurance Anaerobic capacity aerobic capacity |
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An athlete should begin the pro-agility test by sprinting: |
5 yards to the left |
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What are the key principles of long HIIT intervals? |
> 90-95% VO2 max 50-70% of time to exhaustion Work interval > 2-3 minutes Passive rest: less than 2-3min |
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During shoulder rehabilitation, what exercise rep range is the most appropriate for improving endurance? |
12-20 reps |
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YMCA Bench Basics for testing |
cadence of 30 reps per minute with 80 pounds and 35 pounds (female) Set metronome to 60 clicks so they hit bottom or top at each click. Number of reps is compared to age-related norms F = 25, M = 29 |
