CSCS Time 2 Flashcards
1
Q
The effects of a warm-up on performance?
A
Increases in RFD, reaction time, strength, power, oxygen delivery (Bohr effect), muscle blood flow, metabolic reactions
Decreases in viscous resistance
2
Q
What type of sports require more static stretching in the warmup?
A
Sports with high amounts of flexibility and high uses of the SSC
3
Q
What is the typical foot width for standing exercise?
A
Hip width or slightly wider than hip width
4
Q
What is the objective of the barbell rack clean?
A
To develop the explosive phase of the pull and teach the athlete how to quickly get under the bar
5
Q
What is a coaching point for all clean variations regarding hip extension and arms?
A
You want to avoid pulling with the arms prior to attaining complete hip extension
6
Q
Barbell Hang clean objective
A
Develop explosive power in hips and legs and teach the athlete how to utilize the SSC
7
Q
What is the objective of the barbell power clean?
A
Develop the ability to develop explosive power in the legs and hips
8
Q
What is the objective of the barbell high pull?
A
Develop the ability to express explosive power in the hips and legs
9
Q
What is the objective of DB front raises?
A
To isolate and strengthen the anterior deltoid
10
Q
What is the objective of the DB lateral raise?
A
To isolate and develop strength in the lateral deltoid
11
Q
What is the objective of the DB bent over fly?
A
Isolate and strengthen the posterior deltoid
12
Q
What is the objective of the barbell push press?
A
Develop explosive strength in the legs and hips as well as strengthen the shoulder while stabilizing overhead loads
13
Q
Barbell Push Jerk objective
A
Develop explosive strength in the legs and hips as well as strengthen the shoulder while stabilizing overhead loads
14
Q
Pull Up objective
A
Develop strength in the muscles of the upper back, arms, and abdominals
15
Q
Standing low row objective
A
Develop muscles of the upper back as well as the stabilizers of the legs and core
16
Q
In a standing low row, how far does the handle travel?
A
Until it touches the upper abdomen
17
Q
Lat pulldown objective
A
Develop strength in the upper back
18
Q
In a lat pulldown, how far does the handle travel?
A
Until it reaches the clavicle/upper chest
19
Q
Bent over row objective
A
Develop strength in the upper back
20
Q
How far does the bar travel in a bent over row?
A
Until it reaches the upper abdomen
21
Q
EZ bar curl objective
A
Develop bicep strength
22
Q
Hand plank objectives
A
Develop strength, balance, and stability in the pelvis, abdominal area, back, and shoulders
23
Q
What are 3 cues to get into the proper position of a plank
A
- contract the glutes
- roll the pelvis forward
- pull belly button to the spine through inner abdominal contraction
24
Q
Elbow plank objectives
A
Develop strength, balance, and stability in the pelvis, abdominal area, back, and shoulders
25
Barbell back squat objective
Develop the quadriceps, adductors, gluteus Maximus, and hamstrings
26
When done correctly, what can squats do for the surroundings of the knee joint?
When done correctly, squats strengthen the muscles, ligaments, and tendons surrounding the knee joint as well as the core muscles through keeping the torso erect
27
What are the 4 common mistakes in the start of the back squat?
1. Taking more than 2 steps
2. Not having entire body underneath the bat
3. Not placing body in the center of the bar
4. Not filling the body with air and holding
28
When performing the barbell back squat, what should the grip width be for a taller vs shorter athlete?
Taller: medium - wide grip width
Shorter: closer - medium grip width
*note: the closer the grip the more the back is activated*
29
When performing a barbell back squat, what are the 3 common grip mistakes?
1. trapping plates instead of bar
2. taking the hands off the bar during the ascent
3. using an open grip instead of a closed grip
30
What is the difference in force direction in a high bar vs low bar squat?
High bar: force directed at knees
Low-bar: force directed at hips
31
Common mistakes with bar placement in the barbell back squat?
High bar: leaning forward or rounding of back
Low bar: Bar rolls down
32
2 common mistakes for head and eyes in a barbell back squat?
1. head tilts forward which causes the weight to shift to the balls of the feet and rounds the back
2. Tilting head backward which causes weight to shift on heels and places unwanted stress on neck and back
33
What are the differences between narrow stance, medium stance, and wide squat stances?
Narrow: Works quadriceps and glutes more
Medium: Works quadriceps and adductors more
Wide: works adductors, glutes, and outer quadriceps (Vastus laterals)
34
What is a common mistake for foot positioning on the back squat?
Turning the toes inward
35
Why is activation of the abdominals so important in the back squat?
Strong abdominal muscles help to maintain torso stability and intra-thoracic pressure
36
4 common mistakes regarding the abdominals?
1. not training them
2. Not using a variety of abdominal/oblique exercises
3. To much hip flexion during abdominal exercises
4. Working only one section of the abdominal area
37
2 common breathing mistakes of the barbell back squat?
1. holding breath the whole time
2 exhaling at the bottom
38
3 common torso mistakes when squatting?
1. keeping torso to upright
2. allowing torso to lean to far forward
3. not squatting with a rigid torso
39
3 common descent mistakes in the squat?
1. not keeping shins vertical
2. rounding back
3. dropping down to quickly
40
3 common mistakes of the ascent in the squat?
1. bouncing out of the bottom
2. tasing hips to quickly
3. allowing the weight to shift onto the toes
41
What is the single most effective leg exercise?
Squat
42
What is the objective of the barbell front squat?
Develop strength in the quadriceps, thigh adductors, glutes, and hamstrings
43
What is the objective of the barbell clean deadlift?
Learn how to lift the bar off the ground properly and develop strength in the legs, his, back, and torso stabilizers
44
What is the objective of the barbell RDL?
Develop strength in the hamstrings, glutes, and torso stabilizers
45
What is the objective of the forward step lunge?
Isolate a single leg and develop strength in the hip, leg, and core muscles
46
What is a coaching point for the lunge regarding the feet
Keep the heel of the back foot pointed to the sky to prevent rolling and keep the front foot firmly flat on the ground
47
What is the objective of the walking lunge?
Develop strength in the muscles of the hips, legs, and core
48
Barbell Bench Press objective
Develop strength in the pectorals, shoulders, and triceps
49
What is the most common error of the barbell bench press?
Allowing the bar to come off the chest and move towards the legs which lowers force
50
Barbell incline bench press objective
Develop strength int he upper pectorals, deltoids, and triceps
51
Triceps pushdown objective
Isolate and strength triceps
52
Heel touches objective
Develop strength in abdominal muscles
53
What do plyometrics seek to improve?
Power, RFD, and force absorption
54
What do plyometric exercises target?
The nervous system
55
Where does the stress of plyometrics come from?
The nervous system and the mechanical demands placed on tissues
56
What is the best form of plyometrics for novice athletes?
Deceleration and jump training
57
What is reactive speed?
The ability to react to a stimulus in the shortest amount of time possible
58
What is active speed?
The ability to move quickly and precisely during short duration of <6 seconds without cyclic movements
59
What is frequency speed?
The ability to walk, climb, swimming, walk and involves cyclic movements
60
What is complex speed?
Combines reactivity + perception + spatial relationships to produce coordinated and goal directed noncyclic movements
61
What are the 2 components that make up agility?
High speeds + Rapid COD
62
What is the key factor in linear speed?
Acceleration
63
What is the differences between acceleration and max velocity?
Acceleration: Small step length, high step frequency, shorter GCT, less upright, lower recovery of swing leg
Max Velocity: Longer step length, shorter step frequency, longer GCT, more upright, swing leg comes off the ground more
64
What is the objective of high knees?
Develop lower body strength, power, and ROM at hips
65
What is the objective of butt kickers/heel ups?
Develop hamstring strength and ROM at hips
66
What is the objective of the forward step lunge with elbow to instep?
Develop strength and ROM at hips
67
What is the objective of the side lunge with squat?
Develop strength and ROM at hips
68
What is the objective of the high knee foreleg extension
Develop strength and ROM at hips and knees
69
What is the objective of build-ups?
Develop proper stride length and stride frequency
70
What is the objective of form starts and position starts?
Develop proper stride length, stride frequency, and body positioning from a static start
71
What is the difference between form starts and position starts?
Form starts: 1 foot behind and other in front with hips higher than shoulders in typical sprint stance
Position starts: athletic stance with flexion of hips, knees and ankles and hands in front of body
72
What is the objective of all flying sprint exercises?
Develop proper stride length and frequency
73
What is the objective of power skips?
Develop lower body explosive power
74
What is the objective of the harness routine?
Develop proper body positioning during acceleration and minimize the time needed to achieve top speed
75
What is the objective for bag jumps?
Develop explosive power and acceleration
76
What is the objective for hollow sprints?
Develop stride length, stride frequency, and explosive power
77
What is the objective of every hole exercises?
Develop ROM at hips, knees, and ankles as well as balance and coordination
78
What is the objective of bag routines?
Develop ROM at hips, knees, ankles, and coordination and balance when accelerating, decelerating, and changing directions
79
What is the objective of line jump routines?
Develop ROM in ankles, knees, and hips as well as developing LB strength, balance, and coordination when changing direction
80
What drills work to develop coordination, balance, reaction time, and acceleration?
Pro Agility and Nebraska Agility
81
What drills work to develop coordination, balance, reaction time, acceleration, and deceleration?
3 cone drill, 4 corner drill, sprint ladder, backpedal ladder
82
What is the objective of the shuffle ladder?
Improve coordination, balance, and strength in the abductors and adductors
83
What is the objective of the drop jump?
Develop proper landing techniques for absorption of large impact forces
84
What is the objective of the vertical jump?
Develop explosive power
85
What drills work to develop explosive power and develop proper landing techniques?
Tuck jump
180 jump
broad jump with vertical jump
depth jump
86
What exercises develop explosive lateral power?
Box shuffle step, double box shuffle step, lateral box jump
87
Minimum ceiling height?
12-14 feet
88
How far should mirrors be placed above the ground?
20in
89
What temperature should the facility be?
68-78
90
What lighting is recommended?
50-100 lumens
91
What should the humidity be inside?
< 50
92
What is the most common cause of sudden death?
Hypertrophic cardiomyopathy
93
What are the symptoms of a concussion? (12)
Unconscious
Unclear thinking
inability to concentrate
forgetful
headache
blurred vision
dizzy
light sensitivity
balance problems
nausea and vomiting
agitation
inability to sleep
94
Symptoms of external rhabelomyolysis?
Pain in muscles and on exertion
muscle weakness and swelling
myoglobin inuring (brown)
muscle cell proteins and enzymes in blood
Increase in large proteins in blood
95
An example of a first class lever, second class lever, and third class lever?
First class: tricep extension
Second class: calf raise
Third class: bicep curl
96
What is the best way to increase bone strength?
Choose multi-joint exercises and have heavy external loads
97
What is the best way to increase the strength of connective tissues?
High intensity is needed to see improvements in tendons, ligaments, and fascia strength
Moderate intensity can stimulate cartilage adaptations
98
Resistance training frequency based on season
Off-season : 4-6
Preseason: 3-4
In-season: 1-3
Postseason: 0-3
99
Training goal loads and reps -strength
>85%, 6 or less reps
100
Training goal loads and reps -power
Single effort: 80-90%, 1-2 reps
Multiple effort: 75-85%, 3-5 reps
101
Training goal loads and reps -Hypertrophy
67-85%, 6-12 reps
102
Training goal loads and reps -Muscular endurance
67% or less, 12 or more reps
103
How many testing sets should the coach be able to determine the athlete's 1RM?
3-5 testing sets
104
What is the rest time between 1RM attempts?
2-4 minutes
105
If an athlete fails an 1RM attempt, what happens?
Take away 5-10 pounds for upper body and 15-20 pounds for lower body
106
If an athlete succeeds at a 1RM attempt, what happens?
Add 10-20 pounds for upper body and 30-40 pounds for lower body
107
Load increases for untrained vs trained
Upper Body: untrained 2.5-5 lbs while trained 5-10+ lbs
Lower body: untrained 5-10 pounds while trained 10-15+ pounds
108
Rest by goal
strength: 2-5 minutes
power: 2-5 minutes
hypertrophy: 30s - 1.5 minutes
muscular endurance: less than 30 seconds
109
early flight joint actions
Eccentric hip flexion
Eccentric knee extension
110
mid-flight joint actions
concentric hip flexion
eccentric knee extension --> eccentric knee flexion
111
late flight joint actions
Concentric hip extension
eccentric knee flexion
112
Early support joint actions
concentric hip extension
concentric knee flexion
eccentric plantar flexion
113
Late support joint actions
Concentric hip flexion
concentric knee extension
concentric plantar flexion
114
LSD Training
Frequency: 1-2 days per week
Duration: Race distance or longer
Intensity: 70% VO2max
Benefits: Cardiorespiratory and thermoregulatory functions, increased glycogen sparing , mitochondrial energy production
115
Pace/tempo training
Frequency: 1-2days
Duration: 20-30 minutes
Intensity: At lactate threshold
Benefits: Improved running economy and lactate threshold
116
Interval training
Frequency: 1-2days
Duration: 3-5 minutes with a 1:1 work to rest ratio
Intensity: Close to VO2max
Benefits: Increased VO2max and anaerobic metabolism
117
HIIT
Frequency: 1 day
Duration: 30-90 seconds with 1:5 work to rest
Intensity: Above VO2max
Beenfits: improving running economy and speed
118
Fartlek training
Frequency: 1 day per week
Duration: 20-60 minutes
Intensity: Varies between LSD and pace/tempo
Benefits: reduces boredom, challenges all body systems, improves VO2max, LT, running economy, and fuel utilization
119
Space between weightlifting equipment?
36 inches
120
121
What do muscles spindles facilitate?
Facilitation of the agonist muscle
122
What do GTO facilitate?
Inhibition of the agonist muscle
123
What 2 things should we look for in plyometric exercise technique?
1. Knee flexion angle
2. Yielding elements
124
What is the max amount we should progress in volume each week?
10%
125
What type of stretches cause autogenic inhibition?
Hold-relax, contract-relax, hold-relax with agonist
126
What type of stretches cause reciprocal inhibition?
Hold-relax with agonist
127
If we see a deficit in the frontal plane, where can we suspect the deficit muscle is?
In the frontal plane
*Note: if it is transverse plane assume transverse muscle and same for sagittal
128
60th percentile pro-agility - women's volleyball
4.98
129
60th percentile pro-agility - women's basketball
4.94
130
60th percentile pro-agility - women's softball
5.10
131
60th percentile pro-agility - men's basketball
4.39
132
60th percentile pro-agility - men's baseball
4.46
133
60th percentile pro-agility - men's football
4.44
134
60th percentile lifts - women's basketball
1RM bench : 112
1RM squat: 135
1RM power clean: 112
135
60th percentile lifts - women's swimming
1RM bench: 101
1RM squat: 135
136
60th percentile lifts - women's softball
1RM bench: 99
1RM squat: 139
1RM power clean: 110
137
60th percentile lifts - volleyball
1RM bench: 100
1RM squat: 153
138
60th percentile lifts - D1 football
1RM bench: 315
1RM squat: 405
1RM power clean: 223
139
60th percentile lifts - men's baseball
1RM bench: 239
1RM squat: 293
1RM power clean: 216
140
60th percentile lifts - men's basketball
1RM bench: 230
1RM squat: 280
1RM power clean: 220
141
60th percentile long jump - male and female
male: 110
female: 98
142
60th percentile partial curl up - age 20-29
men: 31
women: 32
143
60th percentile YMCA bench press - age 18-25
men: 29
women: 25
144
60th percentile VO2max - age 20-29
male: 45.6
female: 39.5
145
60th percentile 1.5 mile run - age 20-29
male: 11.29
female: 13.24
146
60th percentile sit and reach - age 20-29
men: 18
female: 20
147
60th percentile body fat - age 20-29
men: 14.8
women: 19.8
148
60th percentile 12 minute run - age 20-29
men: 1.58 miles
women: 1.41 miles
149
How is reactive strength index calculated?
Jump height / contact time
150
How much rest does the 300 yard shuttle run require between trials?
5 minutes
151
What is the average vertical jump height for college athletes?
Females: 10-16 inches
Males: 15-18 inches
152
How many athletes run at a time in the 300 yard shuttle run?
2 athletes of similar abilities
153
What should the load bearing capacity be for every square foot?
100 pounds per square foot
154
How much should a wheelchair ramp rise for every inch?
12 inches
155
How much space is needed for a bike?
24 square feet
156
How much space is needed for a stair stepper?
24 square feet
157
How much space is needed for a skier?
6 square feet
158
How much space is needed for a rower?
40 square feet
159
How much space is needed for a treadmill?
45 square feet
160
What is the objective of incline sprints?
To attain proper acceleration mechanics
161
What is the goal of resisted sprinting?
To overload the acceleration phase and have GCT that results in higher propulsive speed and covering short distances quicker
162
What is the purpose of overspeed training?
To increase max sprinting velocity by increase the stride rate
163
In the 4 hurdle drill, what foot do we jump with?
The outside foot ALWAYS
164
Karvonen method formula
APMHR - RHR = HRR
(HRR x Exercise Intensity)+ RHR = THR
165
What is the recommended height for box jumps?
16-42 inches
166
What thickness of plywood should be used for a box used for box jumps?
3/4 inches
167
RFD formula
Changes in force / change in time
168
What is momentum?
The relationship between an object’s mass and the velocity of movement
169
What is the cause of an object’s movement?
Impulse
170
What does strength training increase in regards to the nervous system?
Neural drive which relates to increases in RFD and muscular force
171
What cue should you give to an athlete who is jumping the first stride?
Drive throw the ground and allow the swing leg to horizontally cut the stance leg
172
What does it mean to have a high exercise economy?
The athlete expends less energy to maintain a given velocity and is correlated to shorter stride length and greater stride frequency
173
What number on the 1-10 RPE scale correlates to “hard”
7
174
Sport season training frequency for aerobic training
Off-season: 5-6
Pre-season: 6-7
In-season: 5-6 (includes training and racing)
Off-season: 3-5
175
Shoulder Flexion muscles
Latissimus dorsi
Pectoralis Major
Anterior Deltoid
Coracobrachilais
176
Shoulder Extension Muscles
Latissimus Dorsi
Teres Major
Posterior Deltoid
Triceps Brachii
177
Shoulder Horizontal Abduction Muscles
Biceps Brachii
Latissimus Dorsi
teres Major
Deltoid
178
Shoulder Horizontal Adduction Muscles
Pectoralis Major
Triceps brachii
Deltoid
179
Shoulder Vertical Abduction Muscles
Supraspinatus
Deltoid
180
Shoulder Vertical Adduction Muscles
Latissimus dorsi
Teres Major
teres Minor
Infraspinatus
Pec Major
Triceps Brachii
181
Shoulder Internal Rotation
Subscapularis
pec Major
Latissimus Dorsi
Teres Major
Anterior Deltoid
182
Shoulder Exertnal Rotation
Infraspinatus
Teres minor
Posterior Deltoid
183
Hip Flexors
Sartorius
Rectus Femoris
iliopsoas
Pectines
184
Hip Extensor Muscles
Glute max
Hamstrings
Adductor Magnus
185
Hip abduction muscles
Glute medius
Glute minimus
TFL
Sartoris
*When thigh is flexed: obturator internees, S/I Gemelli, Piriformis
186
Hip adduction muscles
Adductor longus
adductor Magnus
adductor brevis
gracilis
pectinous
187
Hip external rotation muscles
glute max
biceps femoris
satorius
piriofrmis
quadrates femoris
obturator externes
*When thigh extended: S/I gemelli, obturator internus
188
Hip internal rotation muscles
Glute medius
Glute Minimus
TFL
Pectinues
* When thigh flexed: semimembranous, semitendinosus*
*Gracillis assists*
189
Dorsiflexion muscles
Tibialis Anterior
Fibularis Tertius
Extensor Digitorum Longus
Extensor Hallucus Longus
190
Plantar Flexion muscles
gastrocnemius
soleus
plantairs
flexor hallucus longus
flexor digitorum longus
tibialis posterior
191
Foot eversion muscles
Fibularis longus
Fibularis brevis
fibulas tertius
192
Foot inversion muscles
tibialis posterior
tibialis anterior
