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Exam Four Study Guide Flashcards

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1
Q

Plyometric training increases performance for what type of movements?

A

Explosive movements

Explosive movements include jumping, sprinting, and throwing.

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2
Q

How does the length of the amortization phase affect plyometric performance?

A

Shorter amortization phase improves performance

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3
Q

What are the appropriate training surfaces for plyometric training?

A

Grass, rubber, and wood surfaces

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4
Q

What are the rules based on body size for prescribing plyometric training?

A

Larger athletes may require lower volume; smaller athletes can handle higher volume

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5
Q

What are the ways plyometric volume can be measured?

A

By number of repetitions, sets, and intensity

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6
Q

What are some examples of upper body plyometric training to include the stretching shortening cycle?

A

Medicine ball throws, plyometric push-ups

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7
Q

Is plyometric training safe for children and adolescents?

A

Yes, with proper supervision and programming

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8
Q

What is the stretch shortening cycle?

A

A muscle action that involves an eccentric contraction followed by a rapid concentric contraction

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9
Q

What is the most intense lower body plyometric exercise?

A

Depth jumps

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10
Q

What are the appropriate rest intervals between reps and sets for submaximal and maximal depth jumps?

A

2-3 minutes for maximal; 1-2 minutes for submaximal

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11
Q

What is the product of sprint speed?

A

Stride length multiplied by stride frequency

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12
Q

What is the definition of agility?

A

The ability to rapidly change direction or position

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13
Q

What must a runner do to increase their stride length regarding ground forces?

A

Apply greater ground forces

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14
Q

What type of exercises would be used to increase sprint speed?

A

Resisted sprints, overspeed training, and plyometrics

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15
Q

What does overspeed training improve for sprint performance?

A

Increases stride frequency

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16
Q

What does a combo of resisted and overspeed training improve for sprint performance?

A

Overall sprint speed and efficiency

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17
Q

What does a combo of resisted, overspeed training, and quick feet drills improve for sprint performance?

A

Speed and agility

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18
Q

What does a combo of resisted, overspeed training, quick feet drills, and flexibility training improve for sprint performance?

A

Comprehensive sprint performance

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19
Q

Describe the appropriate mechanics of sprinting.

A

Body posture upright, hands close, hips high, head neutral, legs extended fully

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20
Q

What training technique can be used for a sprinter to achieve sprint speeds faster than their normal top speed?

A

Overspeed training

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21
Q

What are the balance inputs?

A

Visual, vestibular, and proprioceptive inputs

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22
Q

Which foot position allows the athlete to quickly explode off the ground during agility drills?

A

Feet shoulder-width apart

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23
Q

What equipment is used for quickness drills that develop foot speed, balance, and coordination?

Study These Flashcards
A

Agility ladders and cones

24
Q

What are the training purposes of using agility dots?

Study These Flashcards
A

Improve foot speed, balance, and coordination

25
What is improved with the use of reaction ball training?
Reaction time and hand-eye coordination
26
What are the training purposes of using boxes?
Plyometric training and strength development
27
What happens to impact forces and ground contact time as speed increases?
Both increase
28
Speed endurance is characterized by __________ sprint distances and __________ rest intervals.
Long, short
29
What variables can be manipulated to improve aerobic endurance?
Intensity, duration, and frequency
30
What is cross-training?
Incorporating different types of exercises into a training regimen
31
Describe long slow distance training.
Training at a steady, moderate pace for extended periods
32
Describe fartlek training.
A mix of fast and slow running over varied terrain
33
Describe pace/tempo training.
Training at a sustained effort close to race pace
34
Describe aerobic interval training.
Alternating periods of high-intensity and low-intensity exercise
35
When proceeding with high-intensity and long-duration aerobic workouts, the frequency of the workouts must be increased to maintain training levels. True or False?
True
36
1 MET = __________ mL·kg−1·min−1
3.5
37
What are typical injuries that distance runners experience? What are these injuries classified as?
Shin splints, plantar fasciitis, classified as overuse injuries
38
What is periodization?
A systematic planning of athletic training
39
Maintenance phase of training is designed to maintain strength and size gains during which training season?
Off-season
40
What are the correct sets and reps for hypertrophy?
3-5 sets of 6-12 reps
41
What are the correct sets and reps for strength?
2-6 sets of 1-6 reps
42
What are the correct sets for strength/power?
3-5 sets
43
What is the correct progression for periodization when doing an agility and plyometrics training plan?
Increase intensity, volume, and complexity over time
44
What is functional overreaching?
A short-term increase in training load to improve performance
45
What is overtraining?
An imbalance between training and recovery leading to decreased performance
46
What are the phases of general adaptation syndrome?
Alarm, resistance, exhaustion
47
The initial phase of periodization, or __________ phase, has an objective of muscle growth and endurance.
Hypertrophy
48
The second phase, or __________ phase, is where intensity is increased and volume is decreased.
Strength
49
The final phase, or __________ phase, extends upon the previous phases with high intensity and reduced repetitions.
Power
50
What is the appropriate test order in a properly sequenced testing battery?
Non-fatiguing tests, agility tests, maximal strength tests
51
What does free weight testing require?
Proper technique and equipment setup
52
When estimating repetition maximums, accuracy is greater when performing less than how many repetitions?
5 repetitions
53
Sustained maximal duration trial tests usually involve which type of muscle action?
Isometric
54
What is the testing procedure for the YMCA submaximal cycle ergometer test?
Incremental workloads until a target heart rate is reached
55
What is the testing procedure for the single leg balance test?
Balance on one leg for a specified duration
56
What is being assessed from an agility test?
Speed and ability to change direction
57
What are the sites for the 4-site skinfold test?
Triceps, suprailiac, abdominal, thigh

Strength And Conditioning (2 decks)

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