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

Question 1

When lifting does increasing force reduce velocity?

Answer 1

Yes

Question 2

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

Answer 2

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

Question 3

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

Answer 3

Training status:

Injuries - current and previous history
Exercise technique skill level

Training background:

Training age
Recent training history

Question 4

What’s good posture and bad posture?

Answer 4

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

Question 5

Optimal standing posture?

Answer 5

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

Question 6

Common postural defects?

Answer 6

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

Question 7

Potential causes of postural defects?

Answer 7

Injury

Sports and stress related activities, adaptive muscle shortening or lengthening

Limb length discrepancies

Nerve compression or stretching

Question 8

Can posture adaptation be good?

Answer 8

Yes can enhance performance and prevent injury in sport

Question 9

What is motor control?

Answer 9

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

Question 10

What is motor learning?

Answer 10

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

Question 11

What is motor development?

Answer 11

Changes to motor behaviour across time and over an individuals lifetime

Question 12

Stages of motor learning?

Answer 12

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

Question 13

2 types of coaching?

Answer 13

Internal:
Focus on body movement

External:
Focus on movement effects

External focus is better

Sometimes internal can still be used

Question 14

Constrained action hypothesis

Answer 14

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.”

Question 15

Process of a training camp?

Answer 15

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

Question 16

What is mobility?

Answer 16

The ability to produce a desired movement

Question 17

What is stability?

Answer 17

The ability to resist an undesired movement

Question 18

Joint by joint considerations with mobility?

Answer 18

Ankle-Mobility
Knee-Stability
Hips-Mobility
Lumbar spine - Stability
Thoracic spine - Mobility
Scapulae - Stability
Glenohumeral - Mobility

Question 19

Guidlines for stretching?

Answer 19

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

Post competition: Self myofascial release, Static stretching

Question 20

When not to stretch?

Answer 20

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

Question 21

What is the core?

Answer 21

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

Question 22

What are the core components?

Answer 22

Local stabilizers

Global stabilizers

Global movement system

Question 23

Describe local stabilisers?

Answer 23

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

Question 24

Describe Global stabilizers?

Answer 24

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

Question 25

Describe the global movement system?

Answer 25

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

Question 26

How is training core different to limb muscles?

Answer 26

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.

Question 27

Problem with doing unbalanced squats?

Answer 27

Builds stability but impossible to reach force required to build strength

Injury risk