Practical/Applied Flashcards

Question

Testing Batteries and Multiple Testing Trials

Answer 1

* Duplicate test setups can be used for large groups. * Allow 2 to 3 minutes of rest between attempts that are not close to the athlete’s maximum, 3 TO 5 MINUTES BETWEEN ATTEMPTS THAT ARE CLOSE TO THE MAXIMUM, and AT LEAST 5 MINUTES BETWEEN TEST BATTERIES.

Answer 2

* Nonfatiguing tests * Agility tests * Maximum power and strength tests * Sprint tests * Local muscular endurance tests * Fatiguing anaerobic capacity tests * Aerobic capacity tests

Answer 3

* Announce the date, time, and purpose of a test battery in advance. * Host a pretest practice session. * Provide clear and simple instructions. * Demonstrate proper test performance. * Organize a pretest warm-up. * Tell athletes their test scores after each trial. * Administer a supervised cool-down period.

Answer 4

* Maximum Muscular Strength (Low-Speed Strength) * Anaerobic or Maximum Muscular Power (High-Speed Strength) * Anaerobic Capacity * Local Muscular Endurance * Aerobic Capacity * Agility * Speed * Flexibility * Body Composition * Anthropometry

Answer 5

* To maximize the reliability of tests, conditions should be as similar as possible for all athletes tested and from test to retest of the same athlete * Temperature and humidity, surface, and type of equipment should be consistent * Athletes should not be tested when fatigued, or when glycogen depleted or overly full from a meal. They should arrive for testing normally hydrated.

Answer 6

* Wall and Chalk * Commercial Vertec Device * BEST OF 3 TRIALS is recorded to the nearest 0.5 inch

Answer 7

* The test procedures are essentially the same as for the vertical jump, except that the countermovement is removed. * Athlete descends into a squat position (knee angle approximately 110°) and holds this position for 2 to 3 seconds before jumping vertically

Answer 8

• Boxes of varying heights—for example, 20 cm, 30 cm, and 40 cm • A commercial device able to measure contact time—for example, a jump or contact mat (contact mat systems calculate jump height using flight time.) * Begin with the athlete standing on top of the drop box with the contact mat placed at least 0.2 m in front of the box. * Instruct the athlete to place hands on hips, to step forward off the box without stepping down or jumping up, and, upon contact with the ground, to jump as high as possible while minimizing contact time as much as possible. * From the measuring device, obtain the jump height and contact times * The BEST OF THREE TRIALS is recorded * Calculate the reactive strength index as JUMP HEIGHT DIVIDED BY CONTACT TIME

Answer 9

* The athlete sprints toward the stairs from a standing start 20 feet (6 m) from the base of the stairs and then up the staircase three steps at a time. * Power in watts is calculated as the athlete’s weight (w) in newtons times height (h) in meters from the 3RD STEP TO THE 9TH STEP divided by the measured time interval (t) in seconds P (watts) = (w × h) / t

Answer 10

* Pair off athletes of similar ability. * The athletes sprint to the line 25 yards away, then immediately sprint back to the first line. Six such round trips are made as fast as possible without stopping. * The average of two trials is recorded to the nearest 1.0 second.

Answer 11

• Set a metronome to 40 beats per minute -slow, controlled curl-ups to lifting the shoulder blades off the mat in time with the metronome. The upper back must touch the floor before each curl-up. • The athlete performs as many curl-ups as possible without pausing, to a maximum of 75.

Answer 12

* Beginning position – Knees off ground | * For the Army standard, AMRAP within a timed 2-minute period; chest to fist

Answer 13

* Beginning position – Knees on ground, legs crossed | * For the ACSM standard, as many repetitions as possible are done continuously until failure.

Answer 14

Measure out a 20 m test course and arrange cones. Place markers 2 m apart at both ends of the test course at the start and turning lines. Also measure out a 5 m distance behind the start line. On an auditory signal, the athletes run forward to the turning line. At the sound of the second signal, athletes arrive at the turning line and then run back to the starting line, arriving in time with the next sound. When the start marker is passed, the athletes jog toward the 5 m mark, and then turn back to the start line. At this point the athletes stop and wait for the next sound. The athletes are required to place one foot on or over the starting or turning line at the sound of each beep. The athletes continue running for as long as they can maintain the increasing speed as indicated by the auditory signals. The termination of the test is indicated by the inability of an athlete to maintain the required pace for two trials. A warning is given the first time the start or turning line is not reached. At the end of the test, record the last level and number of 2 X 20 m intervals performed at that level on a recording sheet. The final Yo-Yo intermittent recovery speed and interval score can be used to calculate the total distance covered by the athlete during the test.

Answer 15

* Layout: A to B (10 Yds) * C is 5 Yds to the left of B * D is 5 Yds to the right of B The test begins with the athlete standing at point A. The athlete: - Sprints to point B and touches the base of the cone with the right hand. - Shuffles left and touches the base of cone C with the left hand. - Shuffles right and touches the base of cone D with the right hand. - Shuffles left and touches the base of cone B with the left hand. - Runs backward past point A.

Answer 16

The athlete double-leg hops from the center of the hexagon over each side and back to the center. Starting with the side directly in front of the athlete, in a continuous clockwise sequence until all six sides are covered three times (for a total of 18 jumps). LENGTH OF SIDE IS 24 INCHES

Answer 17

The athlete sprints 5 yards to the left, Then changes direction and sprints 10 yards to the right Then again changes direction and sprints 5 yards to the spot where they started.

Answer 18

* On an auditory signal, the athlete sprints forward 10 m to the first set of timing lights, then sprints a further 5 m to the turning line (one foot must be on or over the line), where he or she is required to turn and accelerate off the line. * The athlete may slow down only after passing through the timing lights for the second time. * THE BEST TIME OF TWO TRIALS is recorded to the nearest 0.1 second. * The athlete completes the trials turning off the preferred leg.

Answer 19

- double-leg stance with feet together - single-leg stance on the non-dominant foot with contralateral leg in approximately 90° of flexion - tandem stance with the dominant foot in front of the non-dominant foot (95). The test is conducted on a firm surface and on a soft surface. * The stances are held for 20 seconds with eyes closed for each condition and hands on hips. * Athletes are told to keep as steady as possible, and if they lose balance, they attempt to regain their initial position as quickly as possible. * Errors include opening eyes; lifting hands from hips; touchdown of non-stance foot; step, hop, or other movement of the stance foot or feet; lifting forefeet or heel; moving hip into more than 30° of hip flexion or abduction; or remaining out of position for more than 5 seconds. * The error scores from the BESS test are summed into a single score.

Answer 20

* The athlete stands in the center of a grid with eight lines (120 cm) extending out at 45° increments * The athlete maintains a single-leg stance facing in one direction while reaching with the contralateral leg as far as possible for each taped line, touching the farthest point possible and then returning to the bilateral position. WITHIN A SINGLE TRIAL, THE ATHLETE REMAINS FACING IN THE BEGINNING DIRECTION AND THE STANCE LEG REMAINS THE SAME, with the other leg doing all of the reaching. * The distance from the center of the star to the touch position is measured. • The starting direction and support leg are chosen randomly. Three trials are performed for each condition and averaged. • Trials are discarded if the athlete does not touch the line, lifts stance foot from the center grid, loses balance, or does not maintain start and return positions for 1 full second.

Answer 21

* Tape yardstick or tape measure to floor * Place a piece of tape about 24 inches long across the yardstick at a right angle to it at the 15 inch mark. * Shoeless athlete sits with yardstick between legs, zero end toward the body, feet 12 inches apart, toes pointed up, heels touching edge of taped line at 15 inch mark. * Athlete slowly reaches forward as with both hands as far as possible on the yardstick, hold position momentarily, ATHLETE SHOULD EXHALE AND DROP HEAD BETWEEN ARMS WHEN REACHING * RECORD BEST OF 3 TRIALS TO THE NEAREST 0.25 INCH

Answer 22

CHEST: A DIAGONAL FOLD one half the distance between the anterior axillary line and the nipple for men THIGH: A VERTICAL FOLD on the anterior aspect of the thigh, midway between the hip and knee ABDOMEN: A VERTICAL FOLD 1 inch to the right of the umbilicus TRICEPS: A VERTICAL FOLD on the posterior midline of the upper arm, halfway between the acromion and olecranon process SUPRAILIUM: A DIAGONAL FOLD above the crest of the ilium MIDAXILLA: A VERTICAL FOLD on the midaxillary line at the level of the xiphoid process SUBSCAPULA: A DIAGONAL FOLD that extends from the vertebral border to a point 1 inch from the inferior angle of scapula CALF: A VERTICAL FOLD along the medial side of the calf

Answer 23

* wooden dowel overhead with the shoulders fully flexed and with elbows locked * grip should be twice shoulder-width and the feet approximately shoulder-width apart and toes pointing forward or slightly out * The athlete then squats down; the initial action is flexion of the hips and knees. The heels remain in contact with the floor at all times * The lowering continues until the crease of the hips is below the top of the knee * The athlete should be able to hold this position with the torso remaining upright (parallel to the tibia) and the wooden dowel (or barbell) comfortably overhead

Answer 24

-Relaxed anatomical position f or each measurement (unless otherwise indicated for a particular measurement). o Chest—at nipple level in males and at maximum circumference (above the breasts) in females o Right upper arm—at the point of maximal circumference with the ELBOW FULLY EXTENDED, PALM UP, AND ARM ABDUCTED TO PARALLEL WITH THE FLOOR o Right forearm—at the point of maximal circumference with the elbow fully extended, palm up, and arm abducted to parallel with the floor o Waist (abdomen)—at the level of the umbilicus o Hips (buttocks)—at the maximal protrusion of the buttocks with the heels together o Right thigh—at the point of maximal circumference, usually just below the buttocks o Right calf—at the point of maximal circumference between the knee and ankle

Answer 25

summarizes/describes a large group of data Three categories of descriptive statistics: central tendency, variability, and percentile rank

Answer 26

Values about which the data tend to cluster Mean: The average of the scores Median: The middlemost score when a set of scores is arranged in order of magnitude. Mode: The score that occurs with the greatest frequency.

Answer 27

The degree of dispersion of scores within a group

Answer 28

The interval from the lowest to the highest score

Answer 29

A measure of the variability of a set of scores about | the mean

Answer 30

the difference between an athlete's score at the beginning and end of a training period or between any two testing periods

Answer 31

• Allows one to draw general conclusions about a population from information collected in a population sample. • Population sample must be representative. • Normal Bell Curve

Answer 32

allows for interpretation of the clinical significance of fitness testing * Smallest worthwhile change refers to the ability of a test to detect the smallest practically important change in performance. * Effect size is a statistic that can be useful for calculating group performance following a training program or comparing between groups of athletes * ES = ( x posttest − x pretest ) / SD pretest

Answer 33

* Select tests that are most related to the characteristics of the sport * Choose valid and reliable tests to measure these parameters, and arrange the testing battery in an appropriate order with sufficient rest between tests to promote test reliability. * Administer the test battery to as many athletes as possible. * Determine the smallest worthwhile change for the tests and compare to normative data where appropriate. * Conduct repeat testing (e.g., pre- and post-training program) and use the results to present a visual profile with figures. * Use the results of the testing in some meaningful way

Answer 34

* Faster muscle contraction and relaxation of both agonist and antagonist muscles * Improvements in the rate of force development and reaction time * Improvements in muscle strength and power * Lowered viscous resistance in muscles * Improved oxygen delivery due to the Bohr effect whereby higher temperatures facilitate oxygen release from hemoglobin and myoglobin * Increased blood flow to active muscles * Enhanced metabolic reactions * An increased psychological preparedness for performance

Answer 35

* A general warm-up period may consist of 5 to 10 minutes of slow aerobic activity such as jogging or skipping. * A specific warm-up period incorporates movements similar to the movements of the athlete’s sport. Involves dynamic stretching that focuses on movements that work through similar ROM required for the sport. Should last 8-12 minutes. * The warm-up should end no more than 15 minutes before the start of the subsequent activity (after this time the positive effects of the warm-up start to dissipate)

Answer 36

aim of elevating body temperature, heart rate, respiration rate, blood flow, and joint fluid viscosity via low-intensity activities. attempt to simulate the movement patterns of the upcoming activity or develop the movement patterns of sport

Answer 37

Focus on mobility, ROM, motor control, stability, movement goal in mind; dynamic stretching

Answer 38

sport-specific activities that progress in intensity until the athlete is performing at the intensity required for the subsequent competition or training session The more power necessary for the sport or activity, the more important the potentiation phase of warm-up

Answer 39

A measure of range of motion (ROM) and has static and dynamic components.

Answer 40

the range of possible movement about a joint and its surrounding muscles during a passive movement.

Answer 41

refers to the available ROM during active movements and therefore requires voluntary muscular actions

Answer 42

- Joint Structure - Age and Sex - Muscle and Connective Tissue - Stretch Tolerance - Neural Control - Resistance Training - Muscle Bulk - Activity Level

Answer 43

Following practice and competition: -Post-practice stretching facilitates ROM improvements because of increased muscle temperature. -Stretching should be performed within 5 to 10 minutes after practice. - Post-practice stretching may also decrease muscle soreness - If more flexibility is required, stretching sessions should be preceded by a thorough warm-up to allow for the increase in muscle temperature necessary for effective stretching. - This type of session can be especially useful as a recovery session on the day after a competition.

Answer 44

* A stretch reflex occurs when muscle spindles are stimulated during a rapid stretching movement. * This should be avoided when stretching, as it will limit motion.

Answer 45

active contraction followed by a | passive stretch of the same muscle

Answer 46

happens by contracting the muscle opposing the muscle that is being passively stretched. Both autogenic and reciprocal inhibition result from stimulation of Golgi tendon organs, which cause reflexive muscle relaxation.

Answer 47

A static stretch is slow and constant, with the end position held for 15 to 30 seconds.

Answer 48

A ballistic stretch typically involves active muscular effort and uses a bouncing-type movement in which the end position is not held.

Answer 49

A dynamic stretch is a type of functionally based stretching exercise that uses sport generic and sport-specific movements to prepare the body for activity.

Answer 50

Passive prestretch (10 seconds), isometric hold (6 seconds), passive stretch (30 seconds)

Answer 51

Passive prestretch (10 seconds), concentric muscle action through full ROM, passive stretch (30 seconds)

Answer 52

• Passive prestretch (10 seconds), isometric hold (6 seconds) -During third phase (passive stretch), concentric action of the agonist used to increase the stretch force • The hold-relax with agonist contraction is the most effective PNF stretching technique due to facilitation via both reciprocal and autogenic inhibition.

Answer 53

* Get into a position that facilitates relaxation. * Move to the point in the ROM where you experience a sensation of mild discomfort. * Hold stretches for 30 seconds. * Repeat unilateral stretches on both sides. -to improve flexibility, stretching should be 2x a week for 5 weeks

Answer 54

* Carry out 5 to 10 reps for each movement, either in place or over a given distance. * Progressively increase the ROM on each rep * Increase the speed of motion on subsequent sets where appropriate. * Contract the muscles as you move through the ROM.

Answer 55

* Head is placed firmly on the bench or back pad. * Shoulders and upper back are placed firmly and evenly on the bench or back pad. * Buttocks are placed evenly on the bench or seat. * Right foot is flat on the floor. * Left foot is flat on the floor. Exercises performed while standing typically require that the feet be positioned SLIGHTLY WIDER THAN HIP-WIDTH with the heels and balls of the feet in contact with the floor.

Answer 56

- the most strenuous movement of a repetition, and it occurs soon after the transition from the eccentric phase to the concentric phase. - Instruct athletes to EXHALE THROUGH THE STICKING POINT (concentric phase) and INHALE during the less stressful phase (eccentric phase) of the repetition.

Answer 57

* For experienced and well-resistance-trained athletes performing structural exercises * Involves expiring against a closed glottis, which, when combined with contracting the abdomen and rib cage muscles, creates rigid compartments of fluid in the lower torso and air in the upper torso * Helps to establish the normal lordotic lumbar spine position (also called a neutral spine) and erect upper torso position.

Answer 58

* when performing exercises that place stress on the lower back and during sets that involve near-maximal or maximal loads. * A weight belt is not needed for exercises that do not stress the lower back or for those that do stress the lower back but involve light loads.

Answer 59

- Should be performed inside power rack - Spotters need to be as tall as lifter and strong enough to be able to support the load if necessary • With the exception of power exercises, typically require one or more spotters.

Answer 60

• When spotting over-the-face barbell exercises, spotter should grasp the bar with an alternated grip, usually narrower than the athlete’s grip. Because of the bar’s curved trajectory in some exercises (e.g., lying triceps extension, barbell pullover), the spotter will use an ALTERNATED GRIP TO PICK UP THE BAR and return it to the floor but A SUPINATED GRIP TO SPOT THE BAR.

Answer 61

* It is important to spot as close to the dumbbells as possible (at forearms near wrists) * For some exercises such as the dumbbell pullover and overhead dumbbell triceps extension it is necessary to spot with hands on the dumbbell itself.

Answer 62

* Determined by load and experience and ability of athlete and spotters * Once the load exceeds the spotter’s ability to protect the athlete another spotter must become involved. * One spotter is preferred if they can easily handle the load • Two or more spotters must coordinate their actions amongst themselves and with the athlete.

Answer 63

* Moving the bar from the upright supports to a position in which the athlete can begin the exercise. * The athlete and spotter need to agree on a verbal signal

Answer 64

* Most athletes typically need just enough help to successfully complete the repetition, other times they may need the spotter to assume the entire load. * The athlete should try to stay with the bar until it is racked or placed safely on the floor.

Answer 65

* If the exercise is a freestanding ground-based exercise, place the feet slightly wider than shoulder-width and keep them flat on the ground. * EXHALE DURING THE CONCENTRIC PORTION of the exercise and INHALE DURING THE ECCENTRIC PHASE. * With heavy loads (80% or greater) or with lighter loads performed to failure, the Valsalva maneuver may be a useful technique for maintaining spinal stability.

Answer 66

* Load is limited to the individuals weight * Does not significantly affect absolute strength * To increase intensity, change repetitions or movement pattern * Increasing repetitions changes goal from strength to strength endurance

Answer 67

* Is specific to each individual’ s anthropometrics * Often includes closed chain based exercises * Strengthens several muscle groups at once * Develops relative strength * Improves body control * Is a low-cost training alternative

Answer 68

o Core commonly refers to the trunk or more specifically lumbopelvic region o Anatomical core – axial skeleton and all the soft tissues and proximal attachments that originate on the axial skeleton

Answer 69

o Typically consist of dynamic or isometric muscle actions designed to isolate specific core musculature without the contribution of the lower and upper extremities (prone plank, side plank, etc) o Strong evidence that ground based free weight exercises offer greater benefit to actual sports performance; also offer similar or even greater activation of the core than traditional isolation exercises (squat, deadlift, snatch, push-press, etc) o Isolation exercises may have the greatest benefit for injured athletes who are going through the rehabilitation process.

Answer 70

o Stability provided by the machine may result in a better ability to target specific muscle groups o Stabilizer muscle activation is greater during free weight training o Activity of the back stabilizers was found to be 30% LOWER DURING a Smith machine squat when compared to a free weight squat. o If instability is increased via performance of ground-based free weight training on unstable surfaces or devices, greater decrements in force production, the rate of force development, and power outputs have been noted. o There appears to be no need to add increased instability to ground based free weight exercises.

Answer 71

o Physioballs, hemispherical physioballs, inflatable disks, wobble boards, balance boards, foam tubes, sand,etc o core muscle activation may be increased, occurs in conjunction with reduced force generation by the agonist muscle. o The overall agonist force-generating capacity and overall power output may be LESS THAN 70% of what can be achieved when the exercise is performed under stable conditions. o Olympic lifts involve a degree of instability and offer a much better training stimulus for the development of core stability and the enhancement of athletic performance than instability device based exercises. o the use of instability-based exercises to train the core seems to be an effective method for returning the injured athlete to competitive-based training.

Answer 72

* Constant External Resistance – traditional exercises, free weights * Accommodating Resistance – semi isokinetic, allow for speed of movement or isokinetic resistance to be controlled throughout a range of motion. * Variable Resistance - training devices that allow the applied resistance to be varied in conjunction with changes in joint angle. The most common methodology used in modern strength and conditioning facilities is application of chains or rubber bands.

Answer 73

o The absolute chain resistance at the top and that at the bottom portion of the movement are summed and then averaged. o If athlete wanted to train at a 5RM load in the bench press, they would first determine the 5RM load without the chains. Then, if their 5RM is 264 pounds, they would subtract the average chain resistance from this load. o If at the bottom position the load is 0 lbs. and at the top the chain load is 24.4 lbs., the average is 12.2 lbs. o Thus, the athlete would add 251.8-253.0 lbs. to the barbell to achieve the appropriate loading.

Answer 74

o The tension or resistance generated by a resistance band is determined by the overall stiffness of the band and the extent to which the band is stretched. o Based on Hooke’s law, the tension generated by a band is equal to its stiffness (k) multiplied by the deformation (d) o Tension = Stiffness (k) X Deformation (d) o There can be a 3.2% to 5.2% difference between two supposedly equal bands that could result in an 8% to 19% difference in mean tension between the bands. o The coach must determine the load of the band at the bottom and top portions of the movement and create an average of these two loads.

Answer 75

o The highest tension and the total resistance load are provided to the athlete at the TOP POSITION. o At the bottom position the applied load is reduced; as the bands will no longer be stretched and thus no longer apply resistance to the barbell.

Answer 76

• the tire should not be taller than the athlete’s upright standing height. o The taller the tire, the harder it is for the athlete to flip because of the mechanical disadvantage and the greater overall lifting distance required. o Narrow tires are harder to flip for taller athletes. o Wider tires are more difficult for shorter athletes because of their shorter arm lengths. o Worn treads are more difficult to grip

Answer 77

o The sumo - uses a traditional wider sumo deadlift stance coupled with the arms positioned in a narrower grip. o The backlift style - performed with a narrower, more conventional deadlift stance, ending with a forward pressing motion. o Shoulders-against-the-tire technique - the tire lies on its side, and the athlete addresses the tire by kneeling behind it. The feet are placed in a hip-width position with the ankles dorsiflexed. In this position the athlete places the chin and shoulders onto the tire.

Answer 78

The Address ▪ Knee behind the tire and rest the chin and anterior deltoids on it ▪ Grip the tire using a supinated grip with the arms extended but not locked ▪ Dorsiflex the ankle and lift the knees off the ground. Get onto the “balls” of the feet. ▪ Raise the chest and contract the musculature of the low back. The Lift ▪ Extend the knees and hips and plantar flex the ankles while pushing the tire forward and up. ▪ Move forward explosively toward the tire by taking two or three steps ▪ Flex one hip and forcefully strike the tire with the quadriceps of that leg. ▪ Immediately after striking the tire, reorient the hands into a pronated grip. ▪ Move the feet forward while extending the arms in order to flip the tire.

Answer 79

o Feet are positioned too close to the tire at the address resulting in a rounded back -Instruct the athlete to move the feet back, raise the chest, and contract the musculature of the low back. o Hips rise faster than the shoulders -Instruct the athlete to drive the tire forward rather than lift it; keep the hips slightly below the shoulders during this movement. o A lifting motion is used rather than a pushing motion -This causes a heavier tire to move slowly -Instruct the athlete to drive the tire forward and move forward with the tire as it rises; Strike it with the quadriceps at hip height o Spotting requires 2 people

Answer 80

* Usefulness as a tool for general physical or fitness development. * The most common exercise employed is the kettlebell swing, which can be performed with either one or two hands. * Kettlebell swings DO NOT offer the same level of cardiovascular benefit as treadmill running or more traditional aerobic exercise.

Answer 81

* Typically these types of exercises are integrated into training programs to reduce bilateral asymmetries or as a rehabilitation tool * Often used to reduce a bilateral deficit, where there are asymmetries in force production between unilateral and bilateral movements. * Bilateral movements exhibit a bilateral facilitation in which there is an increase in voluntary activation of the agonist muscle group. * Trained or stronger individuals tend to exhibit a bilateral facilitation, while untrained, injured, or weaker athletes exhibit a bilateral deficit.

Answer 82

Where the size and/or strength of one limb is bigger/stronger than the other limb. For example, my 10RM one arm DB bench press is 60 lbs on my left arm, and 70 lbs on my right arm.

Answer 83

the strength of your two limbs working together is significantly greater than the combined strength of your two limbs individually.

Answer 84

this states that when both limbs are working together at the same time, there is greater activation of the agonist muscle group.

Answer 85

* Needs analysis * Exercise selection * Training frequency * Exercise order * Training load and repetitions * Volume * Rest periods

Answer 86

the type of demand placed on the body dictates the type of adaptation that will occur.

Answer 87

refers to aspects such as the muscles involved, the movement pattern, and the nature of the muscle action (e.g., speed of movement, force application), but does not always reflect the combination of all of these aspects

Answer 88

refers to assigning a workout or training regimen of greater intensity than the athlete is accustomed to.

Answer 89

if a training program is to continue producing higher levels of performance, the intensity of the training must become progressively greater.

Answer 90

a two-stage process that includes an evaluation of the requirements and characteristics of the sport and an assessment of the athlete.

Answer 91

* Movement analysis: Body and limb movement patterns and muscular involvement. * Physiological analysis: Strength, power, hypertrophy, and muscular endurance priorities. * Injury analysis: Common sites for joint and muscle injury and causative factors.

Answer 92

- Training Status - Physical Testing and Evaluation - Primary Resistance Training Goal

Answer 93

* Type of training program * Length of recent regular participation in previous training program(s) * Level of intensity involved in previous training program(s) ``` Degree of exercise technique experience • Beginner Training age: < 2 months Frequency: < 1-2 x week Training stress: none or low Technique experience and skill: none or minimal. ``` ``` • Intermediate Training age: 2-6 months Frequency: 2-3 x week Training stress: Medium Technique experience and skill: Basic ``` ``` • Advanced Training age: > 1 year, Frequency: 3-4 x week Training stress: High Technique experience and skill: High. ```

Answer 94

* Typically to improve strength, power, hypertrophy, or muscular endurance. * Concentrate on one training outcome per season.

Answer 95

• Off-Season Sport Practice: Low Resistance Training: High Resistance Training Goal: Hypertrophy and muscular endurance (initially); strength and power (later). • Preseason: Sport Practice: Medium Resistance Training: Medium Resistance Training Goal: Sport and movement specific (strength, power, or muscular endurance depending on the sport) • In-Season Sport Practice: High Resistance Training: Low Resistance Training Goal: Maintenance of preseason training goal • Postseason Sport Practice: Variable Resistance Training: Variable Resistance Training Goal: Not specific, (may include activities other than sport skill or resistance training)

Answer 96

* Core exercises recruit one or more large muscle areas, involve two or more primary joints, and receive priority when one is selecting exercises because of their direct application to the sport. * Structural exercises emphasize loading the spine directly or indirectly.

Answer 97

* Power exercises are structural exercises that are performed very quickly or explosively. * Assistance exercises usually recruit smaller muscle areas, involve only one primary joint, and are considered less important to improving sport performance.

Answer 98

* The more similar the training activity is to the actual sport movement, the greater the likelihood that there will be a positive transfer to that sport. * This concept is called training specificity or the specific adaptation to imposed demands (SAID).

Answer 99

does not involve high muscular stress and high stress on the nervous system but promote movement and restoration Assist in the removal of metabolic wastes and by-products and maintain some amount of blood flow to the exercised muscles so the repair processes can be optimized.

Answer 100

* Training status affects the number of rest days needed between sessions. * Three workouts per week are recommended for many athletes to allow sufficient recovery between sessions. * The general guideline is to schedule training sessions so that there is at least one rest or recovery day—but not more than three—between sessions that stress the same muscle groups. * Beginner: 2-3 sessions per week * Intermediate: 3-4 sessions per week * Advanced: 4-7 sessions per week

Answer 101

maintain a balance of muscular strength across joints and between opposing muscle groups when designing a program avoid disparity between strength of agonist and antagonist

Answer 102

• Seasonal demands of the sport may limit the time available for resistance training. * Offseason: 4-6 sessions per week * Preseason: 3-4 sessions per week * In-Season: 1-3 sessions per week * Postseason: 0-3 sessions per week

Answer 103

* Power, Other Core, Then Assistance Exercises * Upper and Lower Body Exercises (Alternated) * “Push” and “Pull” Exercises (Alternated) * Supersets and Compound Sets

Answer 104

* A superset involves two sequentially performed exercises that stress two opposing muscles or muscle areas (i.e., an agonist and its antagonist). * A compound set involves sequentially performing two different exercises for the same muscle group.

Answer 105

force × displacement

Answer 106

weight units × repetitions

Answer 107

the amount of weight assigned to an exercise set; often characterized as the most critical aspect of a resistance training program.

Answer 108

greatest amount of weight that can be lifted | with proper technique for only one repetition.

Answer 109

most weight lifted for a specified number of | repetitions.

Answer 110

• 1RM testing requires adequate training status (intermediate or advanced) and experience with the exercises being tested. * Choose core exercises for 1RM testing. * 2-4 minutes of rest between sets; 5-10% increase for upper body exercises; 10-20% increase for lower body exercises

Answer 111

``` 1 = 100% 2 = 95% 3 = 93% 4 = 90% 5 = 87% 6 = 85% 7 = 83% 8 = 80% 9 = 77% 10 = 75% 11 = 70% 12 = 67% 15 = 65% ```

Answer 112

* Timing Load Increases * As the athlete adapts to the training stimulus, loads must be increased so that improvements will continue over time. * Monitoring each athlete’s training and response helps the strength and conditioning professional know when and to what extent loads should be increased.

Answer 113

• To promote program specificity, particular load and repetition assignments are indicated for athletes training for single-effort power events (e.g., shot put, high jump, weightlifting) and for multiple-effort power events (e.g., basketball, volleyball). - Maximal power achieved w/ moderate loads and intermediate velocities - 0-30% has been shown to create peak power

Answer 114

* Use relatively heavy loads if the goal is strength or power. * Use moderate loads for hypertrophy. * Use light loads for muscular endurance.

Answer 115

if the athlete can perform two or more repetitions over his or her assigned repetition goal in the last set in two consecutive workouts for a given exercise, weight should be added to that exercise for the next training session.

Answer 116

* Variations in training status, load-volumes, and exercises greatly influence appropriate load increases. * Relative load increases of 2.5% to 10% can be used in place of the absolute values Smaller, Weaker, Less Trained • Upper Body: 2-5 lb load increase • Lower Body: 5-10 lb load increase Larger, Stronger, More Trained • Upper Body: 5-10+ lb load increase • Lower Body: 10-15+ lb load increase

Answer 117

The total amount of weight lifted in a training session.

Answer 118

A group of repetitions sequentially per-formed before the athlete stops to rest

Answer 119

The total number of repetitions performed during a workout session

Answer 120

Single-set training may be appropriate for untrained individuals or during the first several months of training, but many studies indicate that higher volumes are necessary to promote further gains in strength, especially for intermediate and advanced resistance-trained athletes.

Answer 121

Strength - Load (1RM): 85% or greater - Goal Reps: 6 or less - Sets: 2-6 - Rest Periods: 2-5 min Power (Single-Effort) - Load (1RM): 80-90% - Goal Reps: 1-2 - Sets: 3-5 - Rest Periods: 2-5 min Power (Multiple Effort) - Load (1RM): 70-80% - Goal Reps: 3-5 - Sets: 3-5 - Rest Periods: 2-5 min Hypertrophy - Load (1RM): 67-85% - Goal Reps: 6-12 - Sets: 3-6 - Rest Periods: 30-90 seconds Muscular Endurance - Load (1RM): 67% or less - Goal Reps: 12 or greater - Sets: 3-6 - Rest Periods: ≤ 30 seconds

Answer 122

* Large muscle group exercises (deadlift, power clean, squats) * Heavy resistance (85% to 95% of 1 RM) * Moderate to high volume of exercise with multiple sets or multiple exercises * Short rest intervals (60-90 s)

Answer 123

* 10 RM or Heavy Resistance with 3 sets and short 1 min rest periods * Supplement diet with carbohydrate and protein before and after workouts

Answer 124

Mass x Acceleration

Answer 125

Displacement/Time

Answer 126

Force x Displacement

Answer 127

Work/Time, Force x Velocity

Answer 128

Elastic energy in tendons and muscles is increased with a rapid stretch (eccentric muscle action) and then briefly stored If a concentric muscle action follows immediately, the stored energy is released, contributing to the total force production.

Answer 129

* The series elastic component (SEC), when stretched, stores elastic energy that increases the force produced. * The contractile component (CC) (i.e., actin, myosin, and cross-bridges) is the primary source of muscle force during concentric muscle action. * The parallel elastic component (PEC) (i.e., epimysium, perimysium, endomysium, and sarcolemma) exerts a passive force with unstimulated muscle stretch.

Answer 130

* Potentiation of the concentric muscle action by use of the stretch reflex. * Stretch reflex is the body’s involuntary response to an external stimulus that stretches the muscles. -Intrafusal muscle fibers (sensory fibers) are sensing stretch and through a nerve are causing a larger action potential

Answer 131

- another way of saying "muscle spindle activity" | - muscle spindles sense stretch which results in reflexive activation called potentiation

Answer 132

-A combination of neurophysiological activation of muscle spindles and mechanical response from the series elastic component (SEC) to facilitate maximal increase in muscle recruitment over a minimal amount of time. There are three phases: • Eccentric: stretch of the agonist muscle • Amortization: pause between phase 1 and 3 • Concentric: shortening of the agonist muscle high rate of stretch = higher muscle recruitment and high SSC during concentric phase

Answer 133

``` Needs Analysis Mode Intensity Frequency Recovery Volume Program Length Progression Warm-Up ```

Answer 134

* These are appropriate for virtually any athlete and any sport. * Direction of movement varies by sport, but many sports require athletes to produce maximal vertical or lateral movement in a short amount of time. * jumps in place, standing jumps, multiple hops and jumps, bounds, box drills, and depth jumps

Answer 135

• Drills include medicine ball throws, catches, and several types of push- ups.

Answer 136

* Exercises for the trunk may be performed “plyometrically” provided that movement modifications are made. * Specifically, the exercise movements must be shorter and quicker to allow stimulation and use of the stretch reflex.

Answer 137

refers to the amount of stress placed on muscles, connective tissues, and joints. • It is controlled primarily by the type of plyometric drill. 􏰇􏰈􏰉􏰊􏰋􏰌 􏰍􏰊􏰋􏰎􏰎􏰃􏰂 􏰏􏰌􏰐􏰌􏰑􏰌􏰊􏰋􏰎􏰎􏰃􏰂􏰒􏰓􏰊􏰋􏰔􏰎􏰑 • Generally, as intensity increases, volume should decrease ``` Factors affecting intensity • Points of contact • Speed • Height of the Drill • Participants weight ```

Answer 138

* 48 to 72 hours between plyometric sessions is a typical recovery time guideline for prescribing plyometrics. * Using these typical recovery times, athletes commonly perform two to four plyometric sessions per week.

Answer 139

* Recovery for depth jumps may consist of 5 to 10 seconds of rest between repetitions and 2 to 3 minutes between sets. * The time between sets is determined by a proper work-to-rest ratio (i.e., 1:5 to 1:10) and is specific to the volume and type of drill being performed. * Drills should not be thought of as cardiorespiratory conditioning exercises but as power training; drills for a given body area should not be performed two days in succession

Answer 140

* Beginner 80 to 100 * Intermediate 100 to 120 * Advanced 120-140

Answer 141

• Currently, most programs range from 6 to 10 weeks; however, vertical jump height improves as quickly as 4 weeks after the start of a plyometric training program

Answer 142

• Must follow the principles of progressive overload (the systematic increase in training frequency, volume, and intensity in various combinations).

Answer 143

* Plyometric exercise sessions must begin with a general warm-up, stretching, and a specific warm-up. * The specific warm-up should consist of low-intensity, dynamic movements. * Marching, jogging, skipping, footwork, lunging

Answer 144

* Consider both physical and emotional maturity. * The primary goal is to develop neuromuscular control and anaerobic skills that will carry over into adult athletic participation. * Gradually progress from simple to complex. * The recovery time between workouts should be a minimum of 2-3 days. * Under proper supervision and with an appropriate program, prepubescent and adolescent children may perform plyometric exercises. * Special attention to valgus positioning must be given to reduce an athlete’s risk of lower extremity injury. * Depth jumps and high-intensity lower body plyometrics are contraindicated for this population.

Answer 145

* The plyometric program should include no more than five low-to-moderate-intensity exercises. * The volume should be lower; should include fewer total foot contacts than a standard plyometric training program. * The recovery time between plyometric workouts should be three to four days.

Answer 146

* Combine lower body resistance training with upper body plyometrics, and upper body resistance training with lower body plyometrics. * Performing heavy resistance training and plyometric exercises on the same day is generally not recommended.

Answer 147

perform plyometric exercise before aerobic endurance training

Answer 148

The shoulders are in line with the knees when landing 1RM SQUAT AT LEAST 1.5 x BW, but TECHNIQUE MOST IMPROTANT Three balance tests are performed STANDING, QUARTER SQUAT, HALF SQUAT Athletes who weigh more than 220 pounds at an increased risk for injury when performing plyometric exercises; should not perform depth jumps from heights greater than 18 inches

Answer 149

3 balance tests are performed standing, quarter squat, half squat Each test position must be held for 30 seconds. Tests should be performed on the same surface used for drills. * An athlete beginning plyometric training for the first time must stand on one leg for 30 seconds without falling. * An athlete beginning an advanced plyometric program must maintain a single-leg half squat for 30 seconds without falling.

Answer 150

* landing surface used for lower body plyometrics must possess adequate shock-absorbing properties. * A grass field, suspended floor, or rubber mat is a good surface choice.

Answer 151

* The amount of space needed depends on the drill. * Most bounding and running drills require at least 30 m of straightaway, though some drills may require a straightaway of 100 m. * For most standing, box, and depth jumps, only a minimal surface area is needed, but the ceiling height must be 3 to 4 m in order to be adequate.

Answer 152

* Boxes used for box jumps and depth jumps must be sturdy and should have a nonslip top. * Boxes should range in height from 6 to 42 inches. * Boxes should have landing surfaces of at least 18 by 24 inches.

Answer 153

* The recommended height for depth jumps ranges from 16 to 42 inches, with 30 to 32 inches being the norm. * Depth jumps for athletes who weigh over 220 pounds should be 18 inches or less.

Answer 154

the skills and abilities needed to achieve high movement velocities

Answer 155

the skills and abilities needed to explosively change movement direction, velocities, or modes

Answer 156

the skills and abilities needed to change direction, velocity, or mode IN RESPONSE TO A STIMULUS -Requires use of perceptual cognitive abilities in combination w/ COD abilities

Answer 157

the development of maximal force in minimal time, typically used as an index of explosive strength An athlete wishing to achieve higher acceleration capabilities should apply forces at a greater rate

Answer 158

the product of the generated force and the time required for its production, which is measured as the area under the force–time curve. - change in momentum - ground contact x force - can be braking or propulsive impulse

Answer 159

o Speed is the rate at which an object covers a distance. o Velocity describes both how fast an object is traveling and its direction (speed with a direction). o Acceleration refers to the rate at which an object’s velocity changes over time.

Answer 160

• Impulse is the change in momentum resulting from a force, measured as the product of force and time (represented by the area under each curve), and is increased by improving RFD. - functional movements force is typically applied very briefly, often for 0.1 to 0.2 seconds, - absolute maximum force development may require 0.6 to 0.8 seconds.

Answer 161

the relationship between the mass of an object and the | velocity of movement

Answer 162

The length of time athletes are in the stance or plant phase GREATER DURING ACCELERATION

Answer 163

• Rate of force production very important factor for sprinting success o Since sprinting success is largely dependent on the production of forces within a short amount of time, impulse is an important underlying factor.

Answer 164

• Braking impulse, should be considered during change-of-direction and agility maneuvers o The amount of impulse required to change momentum effectively and efficiently is a direct reflection of the physical requirements for change of direction.

Answer 165

STRENGTH TRAINING ENHANCES NEURAL DRIVE, the rate and amplitude of impulses being sent from the nervous system to the target muscles - related to increases in both muscular force production and the rate of force production. - influences rate/strength of muscle contraction; increases in the athlete’s RFD and impulse generation.

Answer 166

-FASTER THE STRETCH, THE MORE FORCE GIVEN BY THE MUSCLE SPINDLES TO THE MUSCLE Increased muscle spindle activity = greater muscle stiffness, better tendon compliance

Answer 167

* SPRINT SPEED IS THE INTERACTION OF STRIDE FREQUENCY AND STRIDE LENGTH * The underlying component to maximizing stride length and stride frequency is related to rapid force production * The amount of vertical force applied to the ground during the stance phase may be the most critical component to improving speed. * These greater forces must be applied to the ground in the shortest period possible (RFD).

Answer 168

* Linear sprinting involves a series of subtasks, the start and acceleration and top speed * The stance phase can be broken down further into an eccentric braking period followed by a concentric propulsive period * The flight phase consists of the recovery and ground preparation segments of the swing leg

Answer 169

* achieve optimal stride length and stride frequency through the correct application of force into the ground. * emphasize brief ground support times as a means of achieving rapid stride rate * emphasize the further development of the SSC as a means to increase the amplitude of impulse for each step of the sprint

Answer 170

• a combination of the ability to decelerate, reorient the body to face or partially face the direction of intended travel, and then explosively reaccelerate that truly determines change-of-direction ability. IMPROVES WITH: * increased hip extension velocity (rapid application of force by the hip extensors) * low center of mass height, increased braking impulse and propulsive impulse * increased knee flexion entering the change of direction * minimized trunk angular displacement entering the change of direction (deceleration phase) * increased lateral trunk tilt (during 180° changes)

Answer 171

* visual scanning * anticipation * pattern recognition * knowledge of the situation * decision- making time and accuracy * reaction time

Answer 172

* Enhanced perceptual–cognitive ability * Effective and rapid braking of one’s momentum * Rapid reacceleration toward the new direction of travel ▪ Directing visual focus toward the opponent’s SHOULDERS, TRUNK, AND HIPS to increase perceptual ability to anticipate the movement of a defensive or offensive opponent ▪ ORIENTING THE BODY INTO A POSITION THAT ALLOWS FOR EFFECTIVE APPLICATION OF FORCES INTO THE GROUND TO MAXIMIZE BRAKING CAPACITY, and increasing the speed from which one can rapidly stop as well as the direction of movement one must brake from ▪ The ability to maintain a good position after braking, reorient the body into a position that faces the new direction, and effectively use acceleration mechanics to reaccelerate

Answer 173

Sprinting o No exercise improves running velocity more than maximum-velocity sprinting. o Weightlifting movements and jump training develop RFD and impulse at varying loads Strength o Sprint speed is underpinned by an athlete’s ability to produce large forces within a brief period of time. Mobility o Soft tissue manipulation has become an increasingly used practice in the development of speed athletes. o compromises in a joint’s freedom of movement will result in misplaced forces.

Answer 174

Strength o Strength development for agility should emphasize relative strength and a variety of speed–strength qualities along the force–velocity spectrum. o Additional focus on the ECCENTRIC STRENGTH of the athlete due to the large braking forces during change-of-direction and agility movements Change-of-Direction Ability o Similar to the progressions of plyometric activities based on intensity and difficulty of each drill Perceptual–Cognitive Ability o In drills used to improve agility (outside of skills practice) they primarily focus on improving anticipation, decision-making time, and accuracy.

Answer 175

``` o Ground contact time o Stride Rate o Stride Length o Flight time o Stride Angle o Speed o Acceleration ```

Answer 176

``` o Change-of- direction deficit o Ground contact time o Exit Velocity o Entry velocity o Decision Making Time ```

Answer 177

-balanced body weight through a set position (blocks, three or four point staggered start) that uses segment angles critical for the production of explosive forces from the start - Front lower leg angle about 90 degrees - Rear lower leg angle about 133 degrees - Aggressive extension with both legs - Start clearance occurs once the leg set in the front block position nears extension at the knee joint - LARGE RANGE OF MOTION WITH ARMS

Answer 178

During start clearance and initial steps recovery of the swing legs should be low to the ground to a point where the toes are barely off the ground - TRUNK STAYS DOWN, PUSH THROUGH GROUND - LONGER GROUND CONTACT TIME; CLOSER TO MAX FORCE POTENTIAL By 20 m, the body's center of gravity has been raised to a point at which sprinting is nearly upright. The head is in a relaxed, neutral position and will rise at the same rate as the torso

Answer 179

- stacked joints with the shoulders appearing to sit directly above the hips, which sit above the foot during the stance phase. - the head continues to stay in a relaxed, neutral position with eyes focused directly ahead - the shoulders stay down and relaxed to allow the arms to move at the same rate as legs cycle through the phases of stance and swing - UPRIGHT STANCE AFTER 10m and BEFORE 20m - RFD HIGHER; SHORTER GROUND CONTACT TIME

Answer 180

ECCENTRIC HIP FLEXION: decelerates backward rotation of thigh ECCENTRIC KNEE EXTENSION: decelerates backward rotation of leg/foot

Answer 181

CONCENTRIC HIP FLEXION: accelerates thigh forward ECCENTRIC KNEE EXTENSION -----> ECCENTRIC KNEE FLEXION

Answer 182

CONCENTRIC HIP EXTENSION: rotates thigh backward in preparation for foot contact ECCENTRIC KNEE FLEXION: accelerates leg backward, limiting knee extension; stops before foot strike (aided by concentric knee flexion to minimize braking at touchdown)

Answer 183

CONTINUED CONCENTRIC HIP EXTENSION: minimizes braking effect of foot strike BRIEF CONCENTRIC KNEE FLEXION FOLLOWED BY ECCENTRIC HIP EXTENSION: resists tendency of hip/ankle extension to hyperextend knee; absorbs landing shock ECCENTRIC PLANTARFLEXION: helps absorb shock ands control forward rotation of tibia over ankle

Answer 184

ECCENTRIC HIP FLEXION: decelerates backward thigh rotation; rotates trunk in preparation for forward takeoff CONCENTRIC KNEE EXTENSION: propels center of gravity forward CONCENTRIC PLANTARFLEXION: aids in propulsion

Answer 185

ERROR: HIPS TOO HIGH IN START OF CROUCH POSITION -Instruct athlete to space feet by 1.5 to 2 foot lengths. then lower into starting position by dropping the shine of back leg to be more parallel with sprint surface ERROR: ATHLETE IS OVERSTRIDING -Instruct athletes to "run in their lane" and maintain their natural gait cycle ERROR: PREMATURE UPRIGHT POSTURE -Instruct the athlete to continue pushing into the ground while maintaining a natural trunk lean with head in line with spine ERROR: ATHLETE IS SUPERFICIALLY ATTEMPTING TO MAINTAIN AN ACCELERATION PHASE WHEN THE SHINS ARE CLEARLY VERTICAL -Instruct the athlete that as the shins and hips come up to vertical, so should the torso and head

Answer 186

* Maximal Aerobic Capacity * Lactate Threshold * Exercise Economy *GLYCOGEN TAKES 24 HOURS TO RECOVER*

Answer 187

• Exercise Mode -remember that the more specific the training mode is to the sport, the greater the improvement in performance. • Training Frequency -the frequency of training sessions will depend on the interaction of exercise intensity and duration, the training status of the athlete, and the specific sport season. • Training Intensity -adaptations in the body are specific to the intensity of the training session. • Exercise Duration -The duration of a training session is often influenced by the exercise intensity: the longer the exercise duration, the lower the exercise intensity. • Exercise Progression - progression of an aerobic endurance program involves increasing the frequency, intensity, and duration. - frequency, intensity, or duration SHOULD NOT INCREASE BY MORE THAN 10% EACH WEEK.

Answer 188

APMHR: Age-predicted maximum heart rate HRR: Heart rate reserve THR: Target heart rate RHR: Resting Heart Rate ``` APMHR = 220 – age HRR = APMHR – RHR THR = (HRR × exercise intensity) + RHR ``` • Do this calculation twice to determine the target heart rate range (THRR).

Answer 189

APMHR: Age-predicted maximum heart rate HRR: Heart rate reserve THR: Target heart rate RHR: Resting Heart Rate ``` APMHR = 220 – age THR = APMHR × exercise intensity ``` • Do this calculation twice to determine the target heart rate range (THRR)

Answer 190

* Can be used to regulate intensity of aerobic endurance training across changes in fitness level * Typically uses the 15-point Borg scale * May be influenced by external environmental factors

Answer 191

• One MET is equal to 3.5 ml x kg–1 x min–1 of oxygen consumption and is considered the amount of oxygen required by the body at rest

Answer 192

•Race distance or longer (about 30 minutes to 2 hours) at about 70% of VO2max. - Enhances the body’s ability to clear lactate - Chronic use of this type of training causes an eventual shift of Type IIx fibers to Type I fibers • INTENSITY IS LOWER THAN THAT OF COMPETITION

Answer 193

* Intensity AT OR SLIGHTLY ABOVE competition intensity * Steady pace/tempo training: 20–30 minutes of continuous training AT THE LACTATE THRESHOLD * Intermittent pace/tempo training: series of shorter intervals with brief recovery periods * Develop a sense of race pace and enhance the body’s ability to sustain exercise at that pace * Improve running economy and increase lactate threshold

Answer 194

• Exercise at an INTENSITY CLOSE TO VO2MAX for INTERVALS OF 3 TO 5 MINUTES. Work:rest ratio should be 1:1. * This allows athletes to train at intensities close to VO2max for a greater amount of time. * It increases VO2max and enhances anaerobic metabolism. * Method should be used sparingly, and only when training athletes with a firm aerobic endurance training base.

Answer 195

* INTENSITIES GREATER THAN VO2MAX, w/ WORK INTERVALS LASTING 30-90 SECONDS * Work:rest ratio is about 1:5 * Long recovery periods needed between sessions * Improved running speed and economy * Increased capacity and tolerance for anaerobic metabolism

Answer 196

• Combines other methods of training, about 20–60 minutes • Easy running (~70% VO2max) combined with hills or short, fast bursts (~85-90% VO2max) * Enhanced VO2max, increased lactate threshold * Improved running economy and fuel utilization

Answer 197

• Off-Season (Base Training) -Begin with long duration and low intensity. Gradually increase intensity and, to a lesser extent, duration. • Preseason (Build) -Focus on increasing intensity, maintaining or reducing duration, and incorporating all types of training. • In-Season (Competition) -Race distance, race pace with low-intensity and short-duration training just before race days. • Postseason (Active Rest) -Focus on recovering from the competitive season while maintaining sufficient fitness. *5-10% increase in exercise duration maximum per week*

Answer 198

• Cross-training is a mode of training that can be used to maintain general conditioning in athletes during periods of reduced training due to injury or during recovery from a training cycle.

Answer 199

• Detraining occurs when the athlete reduces the training duration or intensity or stops training altogether due to a break in the training program, injury, or illness.

Answer 200

the systematic reduction of training duration and intensity combined with an increased emphasis on technique work and nutritional intervention. • The objective is to attain peak performance at the time of competition

Answer 201

* Alarm – In response to overload or more volume intensity; accumulation of soreness, stiffness, and temporary drop in performance; magnitude of stress dictates length of response * Resistance – body's response in which it adapts to the stimulus and returns to a normal functional capacity * If training stress is appropriately structured and not excessive, it can lead to SUPERCOMPENSATION * Exhaustion – If stress persists for an extended period, this will result in an inability to adapt to the imposed stressors; fatigue, soreness reappear, (we want to avoid this!)

Answer 202

- Training stimulus produce a GENERAL RESPONSE that is INFLUENCED by overall MAGNITUDE of the training stressor - Greater the magnitude, the more fatigue accumulation, and the longer the delay before complete recovery and adaptation can occur • It is not always necessary to reach a state of complete recovery before engaging in training

Answer 203

* Every training bout, session, or cycle creates both fatigue and fitness aftereffects, which combine to create a state of preparedness * Fatigue dissipates at a faster rate than fitness, thus allowing preparedness to become elevated if appropriate training strategies are used to retain fitness while reducing fatigue

Answer 204

2-4 years, a 4-year training plan is termed a quadrennial plan

Answer 205

1 year, the overall training plan can contain single or multiple macrocycles. Is subdivided into various periods of training including preparatory, competitive, and transition periods.

Answer 206

several months to a year, some authors refer to this as an annual plan. Is divided into preparatory, competitive, and transition periods of training.

Answer 207

2-6 weeks, medium-sized training cycle, sometimes referred to as a block of training. The most common duration is 4 weeks. Consists of microcycles that are linked together.

Answer 208

1 day, one training day that can include multiple training sessions is designed in the context of the particular microcycle it is in.

Answer 209

Several days to 2 weeks, small-sized training cycle; the most common duration is 1 week

Answer 210

Several hours, generally consists of several hours of training. If the workout includes >30 min of rest between bouts of training, it would comprise multiple sessions.

Answer 211

Preparatory Period (general preparatory, specific preparatory) First Transition Period Competition Period Second Transition Period (Active Rest)

Answer 212

Off-Season * Usually the longest and occurs during the time of the year when there are no competitions and only a limited number of sport-specific skill practices or game strategy sessions. * The major emphasis of this period is establishing a base level of conditioning to increase the athlete’s tolerance for more intense training. two parts: general and specific • Hypertrophy/Endurance Phase Low to moderate intensity (50-75% of the 1-repetition maximum 1RM) and high to moderate volume (3-6 sets of 8-20 repetitions) ``` • Basic Strength Phase Higher intensity (80-95% of the 1RM) and moderate volume (2-6 sets of 2-6 repetitions) ```

Answer 213

Pre-Season - between the preparatory and competitive periods - shift training focus toward the elevation of strength and its translation into power development • Strength/Power Phase Low to very high loads (30-95% of the 1RM, depending on the exercise) and low volumes (2-5 sets of 2 to 5 repetitions)

Answer 214

* For peaking, athletes use very high to low intensities (50% to ≥93% of the 1RM) and very low volume (one to three sets of one to three repetitions) for one to two weeks. * For maintenance, athletes modulate training between moderate and high intensities (85-93% of 1RM) with moderate volumes (about 2-5 sets of 3-6 repetitions). *CONSIDER UNDULATING MODEL FOR BASEBALL*

Answer 215

Post-Season • Between the competitive season and the next macrocycle’s preparatory period (1-4 weeks) • Consists of recreational activity that may not involve resistance training; time to rehab injuries

Answer 216

• Off Season -Should be considered the preparatory period; it typically lasts from the end of the postseason to the beginning of the preseason, which can be about six weeks before the first major competition (although this varies greatly) • Preseason -Leads up to the first contest and commonly contains the late stages of the preparatory period and the first transition period with a focus on the strength/power phase of resistance training. • In Season -Contains all the contests scheduled for that year, including any tournament games • Postseason -After the final contest

Answer 217

* Linear: traditional resistance training periodization model with gradually progressive mesocycle increases in intensity over time. * Undulating or Nonlinear: a periodization model alternative that involves large fluctuations in the load and volume assignments for core exercises.

Answer 218

provides medical care to an organization, school, or team

Answer 219

responsible for the day-to-day physical health of the athlete; certified by the National Athletic Trainers’ Association Board of Certification

Answer 220

* Healing tissues must not be overstressed. * The athlete must fulfill specific criteria to progress from each phase * The rehab program must be based on current clinical and scientific research. * The program must be adaptable to each individual * Rehab is a team-oriented process requiring all the members of the sports medicine team

Answer 221

forms of treatment required

Answer 222

activity or practice prohibited due to the injury

Answer 223

a specific, sudden episode of overload injury to a tissue, resulting in disrupted tissue integrity Trauma to bone can lead to a contusion or fracture Joint trauma is manifested as either a dislocation (complete displacement of the joint surfaces) or a subluxation (partial displacement of the joint surfaces) and may result in joint laxity or instability.

Answer 224

is termed a sprain and is assigned a classification: ▪ first degree (partial tear of the ligament without increased joint instability) ▪ second degree (partial tear with minor joint instability) ▪ third degree (complete tear with full joint instability)

Answer 225

is classified as either a contusion (if the trauma was direct) or a strain (if the trauma was indirect) ▪ A first-degree strain is a partial tear of individual fibers and is characterized by strong but painful muscle activity. ▪ A second-degree strain is a partial tear with weak, painful muscle activity. ▪ A third-degree muscle strain is a complete tear of the fibers and is manifested by very weak, painless muscle activity.

Answer 226

repeated, abnormal stresses applied to a tissue by continuous training or training with too little recovery time. o The most common overuse injury to bone is a stress fracture. o Tendinitis is an inflammation of a tendon

Answer 227

Pain, Swelling, Redness. Decreased Collagen Synthesis. Increased Number of Inflammatory Cells. Inflammation is the body’s initial reaction to injury and is necessary for normal healing to occur. Edema inhibits contractile tissues and can significantly limit function. This phase typically lasts TWO TO THREE DAYS following an acute injury but may last longer with a compromised blood supply and more severe structural damage.

Answer 228

Collagen Fiber Production. Decreased Collagen Fiber Organization. Decreased Number of Inflammatory Cells. Once the inflammatory phase has ended, tissue repair begins; this phase allows the replacement of tissues that are no longer viable following injury. This phase of tissue healing begins as early as TWO DAYS AFTER INJURY AND MAY LAST UP TO TWO MONTHS.

Answer 229

Proper Collagen Fiber Alignment. Increased Tissue Strength. The weakened tissue produced during the repair phase is strengthened during the remodeling phase of healing. Production of collagen fibers has shifted to a stronger Type I collagen, allowing the newly formed tissue the opportunity to improve its structure, strength, and function. Tissue remodeling can last MONTHS TO YEARS after injury.

Answer 230

Preventing disruption of new tissue ▪ Relative rest and physical agents including ice, compression, elevation, and electrical stimulation are often primary treatment options to minimize tissue damage and decrease acute pain ▪ Power, strength, and endurance of the uninjured tissues and the function of the cardiorespiratory system must be maintained.

Answer 231

Prevent excessive muscle atrophy and joint deterioration of the injured area. ▪ To protect the new, relatively weak collagen fibers, the athlete should avoid active resistive exercise involving the damaged tissue. ▪ Early protected motion hastens the optimal alignment of collagen fibers and promotes improved tissue mobility ▪ Maintenance of muscular and cardiorespiratory function remains essential for the uninjured areas of the body.

Answer 232

optimizing tissue function while transitioning to return to play or activity. ▪ Progressing the activities performed during the repair phase and adding more advanced, sport-specific exercises ▪ Progressive tissue loading allows improved collagen fiber alignment and fiber hypertrophy

Answer 233

the limb involved in a movement or exercise is not fixed to a surface or in a single position i.e. Seated Knee Extension

Answer 234

An exercise in which the terminal joint meets with considerable resistance that prohibits or restrains its free motion; that is, the distal joint segment is stationary. i.e. Squat

Answer 235

* First set requires 10 REPETITIONS OF 50% of the estimated 1RM. * Second set requires 6 REPETITIONS OF 75% of the estimated 1RM. * Third set requires the MAXIMUM NUMBER OF REPETITIONS OF 100% of the estimated 1RM. * The number of repetitions performed during the third set determines the adjustment to be made in resistance for the fourth set.

Answer 236

usually requires 25% of the total project time (6 months). Greatest priority is creating a needs analysis or assessment. A feasibility study is conducted to determine costs, facility location, programs of interest.

Answer 237

may require 10-12% of the total project time (~3 months). Work with the architect to finalize blueprints, include equipment specifications, spacing is designed to be user friendly, facility is designed to provide easy access to all athletes.

Answer 238

normally 50% of total project time (about 12 months). Deadlines must be set and adhered to.

Answer 239

* Number of athletes that will use the facility * The training goals for the athletes, coaches, and administration * The demographics of the athletes? * The training experience of the athletes be? (e.g. novice, intermediate, advanced)? * The way the athletes will be scheduled * The equipment that needs to be repaired or modified

Answer 240

also called the start-up phase requires about 15% of total project time (3-4 months). Focuses on staffing considerations.

Answer 241

- ideally located on the ground floor - a ramp should run 12 INCHES FOR EVERY 1-INCH RISE. - ceiling height especially in platform areas should have 12 TO 14 FT of clearance from low hanging items. - carpet or rubberized flooring, or indoor turf for plyometric or agility exercises - the lights should be between 50 and 100 lumens - anywhere between 68 °F and 78 °F is a good temperature range - relative humidity should not exceed 60% - A general guideline is 2-4 FANS FOR EVERY 1,200 SQUARE FEET. - sound should be less than 90 decibels - mirrors at least 6 inches away from any equipment and a minimum of 20 inches above the floor.

Answer 242

• SAFETY AND FUNCTION ARE TOP PRIORITIES when one is deciding on placement of equipment in a facility.

Answer 243

* Should be grouped into sections such as a stretching and warm-up area, agility and plyometrics, free weights, aerobic area, and resistance machines. * free weights and racks should be organized along the wall, and there should be walkways between the free weights and machines * Machines can be lined up in the middle of the weight room to make a walkway on each side of the room. * Tall machines should be bolted to the floor or a column or a wall * Barbells and dumbbells should have a minimum of 36 inches of space between * Weight trees placed in close proximity to plate loaded equipment, while maintaining 36 in separation. * There should be at least 36 inches of space for walking around the entire rack

Answer 244

• Create two or three main walkways that should be AT LEAST 36 (3 FEET)INCHES WIDE.

Answer 245

• If possible, there should be at least 49 square feet of open space so that athletes can perform a dynamic warm-up, as well as enough room for multiple people to be using the area at the same time.

Answer 246

• Circuit training machines should be at least 24 inches preferably 36 inches away from each other. Any designated walkways in the circuit training area should be between 4 and 7 feet wide.

Answer 247

• Racks and platforms should be spaced 3 to 4 feet apart and bolted to the floor.

Answer 248

• Requires 24 ft2 for bikes and stair machines, 45 ft2 for treadmills, rowers 40 ft2, these numbers include the needed space between machines.

Answer 249

a facility’s rules and regulations; they reflect the goals and objectives of the program.

Answer 250

describe how policies are met or carried out.

Answer 251

o Addresses three important components: target clientele (key market), what service is being provided (contribution), and what makes the service unique (distinction)

Answer 252

are the desired end products of a strength and conditioning program, stated in a broad, general manner. o An effective strength and conditioning program should be based on scientific principles to enhance performance and increase injury resistance

Answer 253

* Is short and sharply focused * Is clear and easy to understand * It defines why the organization exists * It does not prescribe means * It is broad in scope * It provides direction for upholding the code of ethics * It addresses and matches the organization’s scope of practice. * It inspires our commitment

Answer 254

• Specific means of attaining program goals

Answer 255

* Both a practitioner and an administrator. * Responsible for the overall strength and conditioning program, facility, equipment, staff, and such administrative tasks as preparing a budget, purchasing equipment, preparing proposals, and working with administration and media. * Responsible for developing, presenting, and enforcing the written policies and procedures of the staff and participants in the program. * Ensures that staff are properly trained and prepared

Answer 256

* The possession of a certification from an independently accredited organization, such as the Certified Strength and Conditioning Specialist certification, establishes a standard of care. * Assistant strength and conditioning professionals should also achieve and maintain a professional certification including standard first aid, cardiopulmonary resuscitation (CPR), and automated external defibrillation (AED).

Answer 257

1. Maintenance of professional certification 2. Maintenance of certification in standard first aid, CPR, and AED 3. Review of emergency response procedures 4. Knowledge and understanding of program policies and procedures 5. Knowledge and understanding of governing body rules and regulations 6. Knowledge and understanding of cleaning and maintenance issues and needs 7. Knowledge and understanding of program philosophy and instruction methods

Answer 258

the employment of strategies to decrease and control the risk of injury from athletic participation and therefore the risk of liability exposure.

Answer 259

the process by which a procedure or activity is described to a participant, with an explanation of the inherent risks and benefits involved, allowing the individual to determine if he or she desires to participate.

Answer 260

what a reasonable and prudent person would do under similar circumstances.

Answer 261

failure to act as a reasonable and prudent person would under similar circumstances. Four elements must exist in order for a strength and conditioning professional to be found negligent: DUTY, BREACH OF DUTY, PROXIMATE CAUSE, AND DAMAGES

Answer 262

knowing that an inherent risk exists with participation in an activity and voluntarily deciding to participate anyway

Answer 263

* Procedures should be in place to ensure that documentation confirming that each athlete was screened and cleared to participate by the sports medicine staff is on record in the main office of the strength and condition. * It is the responsibility of the sports medicine staff (e.g., the team or program’s certified athletic trainer, physician, or physical therapist) to allow an athlete to begin formal involvement in the strength and conditioning program.

Answer 264

• Full- or part-time student-athletes participating in an athletic department-sponsored sport • Newly incoming and just-transferred student-athletes who have registered for school and have confirmation of team status as designated by the head sport coach * Students in physical education classes * All athletic department coaching and administrative staff * All sports medicine department staff * Alumni athletes who participated in an athletic department sponsored sport and completed their eligibility * Individuals and groups approved by the athletic director or director of strength and conditioning.

Answer 265

o Use must be preapproved by the athletic director. o Use must be preapproved by the strength and conditioning director. o The program or session must be supervised by strength and conditioning department staff. o The program or session must be scheduled during off-hours when athletes are not present. o The individual or organization must supply written proof of additional liability insurance. o All participants must sign a release agreement form. o All participants must follow the rules and regulations of the strength and conditioning facility. o The athletic director and the strength and conditioning director have the right to limit an individual’s or group’s access, if warranted.

Answer 266

Secure records should be kept on file of: - cleaning and maintenance - safety procedures - manufacturer’s warranties and guidelines - assumption-of-risk or other informed consent forms - medical waivers and clearance forms - personnel credentials - professional guidelines and recommendations

Answer 267

It is essential for strength and conditioning staff members to purchase professional liability insurance, especially if they are not covered under the facility policy.

Answer 268

Refers to the legal responsibilities of those who manufacture or sell products if a person sustains injury or damage as a result of using the product.

Answer 269

* First offense – a verbal warning by a staff member * Second offense – Dismissal from the facility for one day, documentation of the offense * Third offense – Dismissal from the facility for one week * Fourth offense – Dismissal from the facility for the remainder of the year * Fifth offense – Permanent dismissal from the facility.

Answer 270

Usually at the beginning of school year or sport season, the director typically explains the services of the staff, the training schedule and program, the progress card, facility rules, disciplinary actions, the award system, emergency procedures.

Answer 271

* Junior high strength and conditioning facilities should not exceed a 1:10 staff-to-athlete ratio. * High school facilities should not exceed a 1:15 ratio. * College should not exceed a 1:20 ratio.

Answer 272

In-season teams typically have priority over off-season teams, because often the training schedule revolves around the practice and game schedule.

Answer 273

▪ EMS (emergency medical services) activation procedures ▪ Names and telephone numbers of primary, secondary, and tertiary individuals to contact ▪ Specific address of the strength and conditioning facility (to give directions to EMS) ▪ Locations of the telephones ▪ Locations of nearest exits ▪ Designated personnel qualified to care for injuries (i.e., sports medicine staff) ▪ Ambulance access ▪ Location of emergency supplies and first aid kit ▪ Plan of action in case of fire, tornado, life-threatening injury, crime, terrorism, and so forth

Answer 274

1. Provide immediate care of the athletes 2. Emergency equipment retrieval 3. Activation of the emergency medical system 4. Facility location.

Answer 275

Pull the bar down toward the upper chest, maintain the slight torso backward lean, TOUCH THE BAR TO THE CLAVICLE AND UPPER CHEST AREA

Answer 276

No upper arm movement, maintain erect spine

Answer 277

FEET HIP-WIDTH APART, TOES POINTED SLIGHTLY ANGLED OUT, IN MIDDLE OF PLATFORM flex until thighs are parallel to foot platform

Answer 278

Low bar position: across the posterior deltoids at the middle of the trapezius with a handgrip wider than shoulder-width High bar position: above the posterior deltoids at the base of the neck with a handgrip only slightly wider than shoulder-width 2 steps for set-up Raise elbows to create shelf for bar; feet shoulder-width apart or wider and the knees slightly flexed Keep body's weight over middle and heel area of the feet; heels on floor otherwise it is an error; tops of thighs are parallel to the floor

Answer 279

Parallel arm position should be slightly wider than shoulder-width; bar on top of the anterior deltoids and clavicles Crossed arm position bar should be on top of the anterior deltoids 2 steps for set-up feet shoulder-width apart or wider and the knees slightly flexed Keep body's weight over middle and heel area of the feet; heels on floor otherwise it is an error; tops of thighs are parallel to the floor

Answer 280

spotter steps forward with the same lead leg as the athlete

Answer 281

entire foot on box, STEP OFF BOX WITH TRAILING LEG

Answer 282

- feet flat and placed BETWEEN HIP AND SHOULDER-WIDTH apart with the toes pointed slightly outward - hips lower than shoulders, pronated or alternated grip - hands slightly wider than shoulder-width with elbows fully extended outside the knees - bar approximately 1 INCH IN FRONT OF THE SHINS AND over the balls of the feet - SHOULDERS OVER OR SLIGHTLY IN FRONT OF THE BAR, eyes focused straight ahead or slightly upward

Answer 283

START: - grip should be slightly wider than shoulder-width - feet hip to shoulder-width apart, toes pointed slightly outwards, bar on top of anterior deltoids and clavicles PREPARATION PHASE (DIP): - flex the hips and knees at a controlled speed to move the bar in a straight path downward - continue dip but DO NOT EXCEED A QUARTER SQUAT OR 10% ATHLETE'S HEIGHT UPWARD MOVEMENT PHASE (DRIVE): -reach lowest position of the dip then reverse the movement by forcefully and extending the hips, knees, and ankles and then the elbows to move the bar overhead CATCH: - after the hips and knees are fully extended and the bar is overhead from the drive phase, press it up until the elbows are fully extended - erect torso with the head is in a neutral position, feet are flat on the floor, and the bar is slightly over or behind the ears DOWNWARD MOVEMENT PHASE: - lower the bar gradually to allow a controlled descent of the bar to the shoulders - simultaneously flex the hips and knees to cushion the impact of the bar on there shoulders

Answer 284

START: - grip should be slightly wider than shoulder-width - feet hip to shoulder-width apart, toes pointed slightly outwards, bar on top of anterior deltoids and clavicles PREPARATION PHASE (DIP): - flex the hips and knees at a controlled speed tomove the bar in a straight path downward - continue dip but DO NOT EXCEED AS QUARTER SQUAT OR 10% ATHLETE'S HEIGHT UPWARD MOVEMENT PHASE (DRIVE): -forceful extension of the hips, knees, and ankles and then the elbows to move the bar overhead CATCH: - After the hips and knees are fully extended and the bar is being driven overhead, quickly flex the hips and knees to a dipped position while also fully extending the elbows so that the bar is received overhead at the same moment the bar reaches its highest position - catch the bar with an erect torso and the head in neutral position, feet flat on the floor, and the bar slightly behind the head RECOVERY PHASE: - after gaining control and balance, stand up extending the hips and knees to a fully erect position with the feet flat on the floor - keep the elbows locked while the bar is stabilized overhead DOWNWARD MOVEMENT PHASE: - lower the bar gradually to allow a controlled descent of the bar to the shoulders - simultaneously flex the hips and knees to cushion the impact of the bar on there shoulders

Answer 285

STARTING POSITION - feet shoulder width apart - hips lower than shoulders - hands slightly wider than shoulder width - back neutral, scapula depressed and retracted - SHOULDERS OVER OR SLIGHTLY OVER THE BAR - chest up w/ eyes forward FIRST PULL - lift bar by forcefully extending hips and knees - torso-to-floor angle constant - keep close to shins TRANSITION - as bar moves above the knees, thrust hips forward and flex knees - move thighs against and under the bar SECOND PULL - triple extension and keep bar close to body - when lower body reaches full extension, shrug shoulders upwards with elbows fully extended and pointing to the sides - as shoulder reach highest elevation, flex elbows to begin pulling body under the bar CATCH - pull body under the bar and rotate the arms under the bar - flex hips and knees to the quarter squat position - catch bar on clavicles and anterior delts - after gaining control and balance, extend knees and hips

Answer 286

STARTING POSITION: - feet hip-shoulder width apart - hips lower than shoulders - wide, pronated grip or hook grip - BAR 1 INCH IN FRONT OF SHINS AND OVER THE BALLS OF FEET - SHOULDERS OVER OR SLIGHTLY IN FRONT OF THE BAR - eyes focused straight ahead or slightly upward FIRST PULL: - hips and shoulders rise together, push floor away - elbows fully extended, pointing out to the side - shoulders over or slightly ahead of the bar - keep bar close to shins TRANSITION: - shoulders and hips rise at the same rate - elbows fully extended and pointing out to the sides SECOND PULL: - Keep bar close to body shoulders over bar and elbows extended as long as possible - When lower body reaches full extension, rapidly shrug the shoulders upward with the elbows still fully extended and pointing to the sides - As the shoulders reach highest elevation, flex elbows to pull body under bar CATCH: - After full extension of lower body, pull body under the bar and rotate arms around and under the bar - land in a quarter squat position - catch the bar over and slightly behind ears - shoulders slightly ahead of the hips - stand up and finish in a fully erect position

Answer 287

- fist to opposite shoulder | - elbow to elbow

Answer 288

First Pull, Transition, Second Pull, Catch

Answer 289

STARTING POSITION - feet placed between hip and shoulder width apart with the toes pointed forward or slightly outward - hips lower than the shoulders and grasp the log with a closed, neutral grip - arms slightly outside of the knees, elbows fully extended - feet flat on the floor and position the log in front of the shins and over the balls of the feet. UPWARD MOVEMENT PHASE FIRST PULL - Lift the log off the ground by extending the hips and knees. - Keep the torso to floor angle constant; do not let the hips rise before the shoulders. - Keep the elbows extended and the shoulders over or slightly ahead of the log. UPWARD MOVEMENT PHASE TRANSITION - As log passes knees, pull log into the body by flexing the knees and flexing at the elbows. - BRIEFLY PAUSE IN THIS POSITION WITH THE LEGS IN A QUARTER SQUAT POSITION AND THE LOG AT OR ON THE THIGHS UPWARD MOVEMENT PHASE SECOND PULL - Triple extension (hips, knees, ankles) - Keep the log close to the body and elbows tucked into the body. - Once lower body reaches full extension, rapidly drive the elbows forward to keep rolling the log up the body. - The torso is erect or slightly hyperextended, the head is tilted slightly back, and the feet may lose contact with the floor. UPWARD MOVEMENT PHASE CATCH - After the lower body has fully extended, pull the body under the log and rotate the arms around under the log while flexing the hips and knees to a quarter-or half-squat position. - Rack the log across the front of the clavicles and anterior deltoids. PREPARATION PHASE DIP - Flex the hips and knees at a slow to moderate speed to move the log in a straight path downward. - Continue the dip to a depth not to exceed a quarter squat. - Keep the feet flat on the floor with an erect torso, and the upper arms directly under the log. UPWARD MOVEMENT PHASE DRIVE -forcefully and quickly extend the hips and knees and then the elbows to move the log overhead. DOWNWARD MOVEMENT PHASE - Lower the log gradually to allow a controlled descent of the log to the shoulders. - Simultaneously flex the hips and knees to cushion the impact of the log on the shoulders, and then return the log to the floor.

Answer 290

LOW INTENSITY VERTICAL DIRECTION NONE OR DOUBLE ARM ACTION STARTING POSITION: get into a comfortable, upright stance with feet shoulder-width apart PREPARATORY MOVEMENT: begin with a slight countermovement UPWARD MOVEMENT: hop up, with primary motion at the ankle joint DOWNWARD MOVEMENT: land in the starting position and immediately repeat hop

Answer 291

MEDIUM INTENSITY VERTICAL DIRECTION OF JUMP NONE OR DOUBLE ARM ARM ACTION STARTING POSITION: get into a comfortable, upright stance on one foot. The nonjumping leg is held in a stationary position with the knee flexed during the exercise PREPARATORY MOVEMENT: begin with a slight countermovement UPWARD MOVEMENT: using the balancing foot, hop up, with primary motion at the ankle joint DOWNWARD MOVEMENT: land in the starting position and immediately repeat the hop using the same leg

Answer 292

LOW INTENSITY VERTICAL DIRECTION OF JUMP NO ARM ACTION STARTING POSITION: get into a squat position with feet shoulder-width apart. Interlock fingers and place hands behind head PREPARATORY MOVEMENT: none UPWARD MOVEMENT: explosively jump up to a maximum height DOWNWARD MOVEMENT: land in the squat position and immediately repeat the jump

Answer 293

LOW INTENSITY VERTICAL DIRECTION OF JUMP DOUBLE ARM ACTION WITH REACH AT TOP OF JUMP STARTING POSITION: get into a comfortable, upright stance with feet shoulder-width apart PREPARATORY MOVEMENT: begin with a countermovement UPWARD MOVEMENT: explosively jump up and reach for an object or target DOWNWARD MOVEMENT: land in starting position and immediately repeat jump

Answer 294

MEDIUM INTENSITY VERTICAL DIRECTION OF JUMP DOUBLE ARM ARM ACTION STARTING POSITION: get into a comfortable, upright stance with feet shoulder-width apart PREPARATORY MOVEMENT: begin with a countermovement UPWARD MOVEMENT: explosively jump up. Pull the knees to the chest, quickly grasp the knees with both hands, and release before landing DOWNWARD MOVEMENT: land in the starting position and immediately repeat the jump

Answer 295

MEDIUM INTENSITY VERTICAL DIRECTION OF JUMP DOUBLE ARM OR NONE ARM ACTION STARTING POSITION: get into a lunge position with one leg forward (hip and knee joints at 90 degrees) and the other behind the midline of the body PREPARATORY MOVEMENT: begin with a countermovement UPWARD MOVEMENT: explosively jump up, using the arms to assist as needed. Maximum height and power should be emphasized DOWNWARD MOVEMENT: when landing, maintain the lunge position and immediately repeat the jump

Answer 296

HIGH INTENSITY VERTICAL DIRECTION OF JUMP DOUBLE ARM OR NONE ARM ACTION STARTING POSITION: get into a lunge position with one leg forward (hip and knee joints at 90 degrees) and the other behind the midline of the body PREPARATORY MOVEMENT: begin with a countermovement UPWARD MOVEMENT: explosively jump up, using the arms to assist as needed. While off the ground, switch the position of the legs. Maximum height and power should be emphasized DOWNWARD MOVEMENT: when landing, maintain the lunge position and immediately repeat the jump

Answer 297

HIGH INTENSITY VERTICAL DIRECTION OF JUMP DOUBLE ARM ACTION PREPARATORY MOVEMENT: begin with a countermovement STARTING POSITION: get into a comfortable, upright stance on one foot; the non-jumping leg is held in a stationary position with the knee flexed during exercise UPWARD MOVEMENT: explosively jump up; pull the knee of the jumping leg to the chest, grasp the knee with both hands, and release before landing DOWNWARD MOVEMENT: land in the starting position and immediately repeat the jump using the same leg repeat with opposite leg after a brief rest

Answer 298

HIGH INTENSITY VERTICAL DIRECTION OF JUMP DOUBLE ARM ACTION STARTING POSITION: get into a comfortable, upright stance with feet shoulder-width apart PREPARATORY MOVEMENT: begin with a countermovement UPWARD MOVEMENT: explosively jump up; keeping the legs straight and together, try to lift them to the front and try to touch the toes with the hands DOWNWARD MOVEMENT: land in the starting position and immediately repeat the jump

Answer 299

DOUBLE LEG: -LOW INTENSITY, VERTICAL DIRECTION OF JUMP, DOUBLE ARM ACTION, feet shoulder-width apart, begin with countermovement and explosively jump up using both arms to assist and reach for target SINGLE-LEG: - HIGH INTENSITY, VERTICAL DIRECTION OF JUMP, DOUBLE ARM ACTION, comfortable upright stance on one foot, the nonjumping leg is held stationary and knee flexed during exercise, - begin with countermovement then explosively jump up using both arms to assist and reach for target. land in starting position, and repeat the jump using the same leg; allow recovery time in between jumps; repeat with opposite leg after a brief rest

Answer 300

LOW INTENSITY HORIZONTAL DIRECTION OF JUMP DOUBLE ARM ACTION feet shoulder-width apart, begin with countermovement explosively jump forward and up, using both arms to assist, with a goal of achieving maximal horizontal distance land on both feet and repeat the jump, allow recovery time between jumps

Answer 301

LOW INTENSITY: - two foot ankle hop - squat jump, jump and reach - double-leg vertical jump, standing long jump, - skip, power skip, backward skip - single-leg push off, alternate-leg push off, lateral push off, double-leg jump to box MEDIUM INTENSITY: - single-leg ankle hop - double-leg tuck jump, split squat jump, jump over barrier, double-leg hop, front barrier hop, lateral barrier hop, side skip - single alternate-leg bound, double-arm alternate-leg bound - side-to-side push off, squat box jump, lateral box jump, drop freeze HIGH INTENSITY: - cycled split squat jump, single-leg tuck jump, pike jump - single-leg vertical jump, double-leg zigzag hop, single-leg hop, single-leg jump to box, 4-hurdle drill - depth jump, depth jump to second box, squat depth jump, depth jump with lateral movement, depth jump with standing long jump, depth jump to 180 degree turn, single-leg depth jump

Answer 302

LOW INTENSITY: - chest pass - two-hand overhead throw - two-hand side-to-side throw MEDIUM INTENSITY: - single-arm throw - 45 degree sit-up w/ medicine ball (trunk plyometrics) - depth push-up HIGH INTENSITY: -power drop

Answer 303

MEDIUM INTENSITY HORIZONTAL AND VERTICAL DIRECTION DOUBLE ARM ACTION feet shoulder-width, begin with countermovement jump over a barrier with both legs using primarily hip and knee flexion to clear the barrier, keep knees and feet together without lateral deviation, land in starting position and repeat the jump, allow recovery time in between jumps height of barrier should be progressively increased

Answer 304

MEDIUM INTENSITY HORIZONTAL AND VERTICAL DIRECTION DOUBLE ARM ARM ACTION feet shoulder-width, begin with countermovement jump as far forward as possible, land in the starting position and immediately repeat the hop

Answer 305

HIGH INTENSITY DIAGONAL DIRECTION DOUBLE ARM ACTION place about 10 hurdles 18-24 inches apart in zigzag pattern feet shoulder-width, stand on outside of first hurdle with elbows flexed to 90 degrees and held at sides of the body begin with countermovement, jump from outside of first hurdle to outside of second hurdle keeping the shoulders perpendicular to an imaginary line through the center of the hurdles immediately after landing outside that second hurdle, change direction and jump diagonally over the second hurdle to the outside of the third hurdle continuing through the rest of the hurdles in the same pattern

Answer 306

HIGH INTENSITY HORIZONTAL AND VERTICAL DIRECTION DOUBLE ARM ACTION feet shoulder-width, begin with countermovement, explosively jump forward using both arms to assist and land in the starting position then immediately repeat the hop using the same leg repeat with other leg after a brief rest

Answer 307

MEDIUM INTENSITY HORIZONTAL AND VERTICAL DOUBLE ARM ACTION equipment: two barriers (cones or hurdles) feet shoulder-width, begin with countermovement, jump over first barrier with both legs, using primarily hip and knee flexion to clear the barrier, keep the knees and feet together without lateral deviation land in starting position and immediately repeat jump over the second barrier increase intensity by increasing height of barrier or by performing hops with single-leg

Answer 308

MEDIUM INTENSITY LATERAL AND VERTICAL DIRECTION DOUBLE ARM ACTION equipment: a barrier (cones or hurdle) feet shoulder-width, barrier on one side, begin with countermovement jump over first barrier with both legs, using primarily hip and knee flexion to clear the barrier, keep the knees and feet together, land on opposite side of barrier and immediately repeat the jump to the starting side increase intensity by increasing height of barrier or by performing hops with single-leg

Answer 309

HIGH INTENSITY LATERAL AND VERTICAL DIRECTION DOUBLE ARM ACTION equipment: 4 hurdles, 2 pairs of hurdles, each hurdle in the pair is separated by 12 inches, each pair is separated by 18 inches comfortable, upright stance on the right foot, the line of four hurdles will be to athlete's left. The nonjumping leg is held in a stationary position with the knee flexed during the exercise 1. explosively jump left over the first hurdle with the right foot, using both arms to assist, 2. land on the right foot and immediately repeat the hop over the next hurdle using the same leg 3. land on the right foot and immediately repeat the hop over the next two hurdles using the same leg 4. land on the left foot and immediately jump right over the first hurdle with the left foot, using both arms to assist 5. land on the left foot and immediately repeat the hop over the next hurdle using the same leg 6. land on the left foot and immediately repeat the hop over the next two hurdles using the same leg 7. land on the right foot

Answer 310

Skip: LOW INTENSITY, HORIZONTAL AND VERTICAL, RECIPROCAL ARM ACTION (as one leg is lifted, the opposite arm is lifted) - one leg is lifted to approximately 90 degrees of hip and knee flexion - begin with countermovement on one leg, jump up and forward on one leg - the opposite leg should remain in the starting flexed position until landing - land in starting position on the same leg, immediately repeat the skip with the opposite leg Power Skip: LOW INTENSITY, VERTICAL AND HORIZONTAL, DOUBLE ARM ACTION - one leg is lifted to approximately 90 degrees of hip and knee flexion - begin with countermovement on one leg, jump up and forward on one leg, move the flexed nonjumping leg up and into greater hip and knee flexion while jumping - both arms should one used to assist with the upward movement - land in the starting position on the same leg, immediately repeat the skip with the opposite leg

Answer 311

LOW INTENSITY BACKWARD, HORIZONTAL, AND VERTICAL DIRECTION DOUBLE ARM ACTION - one leg is lifted to approximately 90 degrees of hip and knee flexion, begin with countermovement on one leg - jump backward with one leg and flex the hip and knee of the non skipping leg to approximately 90 degrees, both arms should be used to assist with the movement - land in the starting position on the same leg, immediately repeat the skip with the opposite leg

Answer 312

MEDIUM INTENSITY LATERAL DIRECTION RECIPROCAL ARM ACTION (as one leg is lifted, the opposite arm is lifted) - one leg is lifted to approximately 90 degrees of hip and knee flexion, begin with countermovement on one leg - jump up and laterally on one leg, the opposite leg should remain in the starting flexed position until landing - land in the starting position on the same leg, immediately repeat the skip with the opposite leg

Answer 313

MEDIUM INTENSITY HORIZONTAL AND VERTICAL DIRECTION SINGLE-ARM ACTION feet shoulder-width apart - jog at a comfortable pace, begin the drill with the left foot forward; push off with the left foot as it contacts the ground - during push off, bring the right leg froward by flexing the thigh to a position approximately parallel with the ground and the knee at 90 degrees - during the flight phase of the drill, reach forward with the left arm - land on right leg and immediately repeat the sequence on the opposite side upon landing * A bound is an exaggeration of the running gait; the goal is to cover maximum distance during each stride*

Answer 314

MEDIUM INTENSITY HORIZONTAL AND VERTICAL DIRECTION DOUBLE ARM ACTION feet shoulder-width apart - jog at a comfortable pace, begin the drill with the left foot forward; push off with the left foot as it contacts the ground - during push off, bring the right leg froward by flexing the thigh to a position approximately parallel with the ground and the knee at 90 degrees - during the flight phase of the drill, reach forward with both the arms -land on right leg and immediately repeat the sequence on the opposite side upon landing

Answer 315

LOW INTENSITY VERTICAL DIRECTION DOUBLE ARM ACTION equipment: plyometric box 6-18 inches high stand facing box with one foot on the ground and one foot on the box, the heel of the foot on the box should be near the box's closest edge jump up using the foot on the box to push-off, land with the same foot on the box, this foot should land just before the ground foot, immediately repeat the movement intensity may be increased by increasing the height of the box, begin with 6 inches

Answer 316

LOW INTENSITY VERTICAL DIRECTION DOUBLE ARM ACTION equipment: plyometric box 6-18 inches high stand facing box with one foot on the ground and one foot on the box, the heel of the foot on the box should be near the box's closest edge jump up using the foot on the box to push-off, land with the opposite foot on the box, this foot should land just before the ground foot, immediately repeat the movement reversing the feet each repetition

Answer 317

LOW INTENSITY VERTICAL DIRECTION DOUBLE ARM ACTION equipment: plyometric box 6-18 inches high stand to one side of the box with one foot on the ground and one foot on the box, the inside of the foot on the box should be near the box's closest edge jump up using the foot on the box to push-off, land with the same foot on the box, this foot should land just before the ground foot, immediately repeat the movement

Answer 318

MEDIUM INTENSITY VERTICAL DIRECTION DOUBLE ARM ACTION equipment: plyometric box 6-18 inches high stand to one side of the box with one foot on the ground and one foot on the box, the inside of the foot on the box should be near the box's closest edge land with the opposite foot on the opposite side of the top of the box; this foot should land just before the ground foot, immediately repeat the movement to the opposite side

Answer 319

LOW INTENSITY VERTICAL, AND SLIGHTLY HORIZONTAL DIRECTION DOUBLE ARM ACTION equipment: plyometric box 6-42 inches high facing box, get into comfortable, upright stance with feet shoulder-width apart begin with a countermovement, jump onto box using both legs, land on both feet in a half-squat position, step down from box and repeat

Answer 320

HIGH INTENSITY VERTICAL AND SLIGHTLY HORIZONTAL DIRECTION DOUBLE ARM ACTION equipment: plyometric box 6-42 inches high facing box, get into comfortable, upright stance on one foot; the nonjumping leg is held in a stationary position with the knee flexed during the exercise begin with countermovement, jump up onto box with one leg land on the same foot as used to jump in a half-squat position, step down from box and repeat

Answer 321

MEDIUM INTENSITY VERTICAL AND SLIGHTLY HORIZONTAL DIRECTION NO ARM ACTION equipment: plyometric box 6-42 inches high facing box, get into comfortable, upright stance with feet shoulder-width apart with hands clasped behind the head begin with countermovement, jump up onto box using both legs land on both feet in a half squat position, step down from the box and repeat

Answer 322

MEDIUM INTENSITY VERTICAL AND SLIGHTLY HORIZONTAL DIRECTION DOUBLE ARM ACTION equipment: plyometric box 6-42 inches high stand to one side of the box, upright stance with feet shoulder-width apart begin with countermovement, jump up onto box using both legs land on both feet in a half squat position, step down from the box and repeat in the opposite direction

Answer 323

MEDIUM INTENSITY VERTICAL DIRECTION NO ARM ACTION equipment: plyometric box 12-42 inches high upright stance with feet shoulder-width apart, stand on top of box with toes near the edge of the box step from the box and land on the floor with both feet, quickly absorbing the impact upon landing; step back onto the box and repeat begin with 12 inch box

Answer 324

HIGH INTENSITY VERTICAL DIRECTION DOUBLE ARM ACTION equipment: plyometric box 12-42 inches high upright stance with feet shoulder-width apart, stand on top of box with toes near the edge of the box step from the box and land on the floor with both feet; upon landing, immediately jump as high as possible time on the ground should be kept to minimum, emphasis on jumping up with minimal horizontal movement when stepping from the box, step straight out

Answer 325

HIGH INTENSITY VERTICAL DIRECTION DOUBLE ARM ACTION equipment: plyometric box 12-42 inches high upright stance with feet shoulder-width apart, stand on top of box with toes near the edge of the box, facing the second box step from the box and land on the floor with both feet; upon landing, immediately jump onto the second box the distance between boxes depends on experience and ability; the greater the distance between the boxes, the higher intensity of the jump begin with boxes placed 24 inches apart

Answer 326

HIGH INTENSITY VERTICAL DIRECTION DOUBLE ARM OR NONE ARM ACTION equipment: plyometric box 12-42 inches high upright stance with feet shoulder-width apart, stand on top of box with toes near the edge of the box step from the box and land in a squat position (90 degrees of hip and knee flexion) with both feet upon landing, immediately jump up as high as possible then land in the same squat position

Answer 327

HIGH INTENSITY VERTICAL AND LATERAL DIRECTION DOUBLE ARM ACTION equipment: plyometric box 12-42 inches high, a partner upright stance with feet shoulder-width apart, stand on top of box with toes near the edge of the box step from the box and land on the floor with both feet; have a partner point to the right or left just before you land upon landing, immediately sprint in the direction determined by your partner

Answer 328

HIGH INTENSITY VERTICAL AND HORIZONTAL DIRECTION DOUBLE ARM ACTION equipment: plyometric box 12-42 inches high upright stance with feet shoulder-width apart, stand on top of box with toes near the edge of the box step from the box and land on the floor with both feet upon landing, immediately jump forward as far as possible with both feet

Answer 329

HIGH INTENSITY VERTICAL AND HORIZONTAL DIRECTION DOUBLE ARM ACTION equipment: plyometric box 12-42 inches high upright stance with feet shoulder-width apart, stand on top of box with toes near the edge of the box step from the box and land on the floor with both feet upon landing, immediately jump as high as possible with both feet; while in the air the athlete turns 180 degrees to land facing the opposite direction

Answer 330

HIGH INTENSITY VERTICAL DIRECTION DOUBLE ARM ACTION equipment: plyometric box 12-42 inches high upright stance with feet shoulder-width apart, stand on top of box with toes near the edge of the box step from the box and land on the floor with one foot upon landing, immediately jump as high as possible with the landing foot *this is a very advanced form of depth jump and should only be performed by those with adequate experience and ability demonstrated in other versions of the depth jump*

Answer 331

LOW INTENSITY FORWARD DIRECTION equipment: medicine ball weighing 2-8 lbs; rebounder or partner upright stance with feet shoulder-width apart, face the partner 10 feet away, raise the ball to chest level with the elbows flexed begin with countermovement, using both arms, throw the ball to the partner by extending the elbows when the partner returns the ball, catch it and return ti the starting position, then immediately repeat the movement to increase intensity, increase weight of the ball, start with 2 lb ball

Answer 332

LOW INTENSITY FORWARD AND DOWN DIRECTION equipment: medicine ball weighing 2-8 lbs; rebounder or partner upright stance with feet shoulder-width apart, face the partner 10 feet away, raise the ball overhead begin with countermovement, using both arms throw the ball to the partner keeping the elbows extended when the partner returns the ball, catch the ball overhead and immediately repeat the throw

Answer 333

LOW INTENSITY FORWARD AND DIAGONAL DIRECTION equipment: medicine ball weighing 2-8 lbs; rebounder or partner upright stance with feet shoulder-width apart, face the partner 10 feet away, raise the ball in both hands to a position over one shoulder with the elbows flexed begin with countermovement, using both arms, throw the ball to the partner by extending the elbows when the partner returns the ball, catch the ball over the opposite shoulder and immediately repeat the throw

Answer 334

MEDIUM INTENSITY FORWARD DIRECTION equipment: medicine ball weighing 2-8 lbs; rebounder or partner upright stance with feet shoulder-width apart, face the partner 10 feet away, raise the ball in one hand to a position of 90 degrees of shoulder abduction and 90 degrees of elbow flexion begin with countermovement, using one arm throw the ball to the partner; catch the ball in the starting position and allow the shoulder to externally rotate slightly and immediately repeat the throw begin using a 1 lb medicine ball

Answer 335

HIGH INTENSITY UPWARD DIRECTION equipment: medicine ball weighing 2-8 lbs; rebounder or partner, plyometric box 12-42 inches lay supine on the ground with elbows extended sand both shoulders in approximately 90 degrees of flexion the head should be near the base of the box with the partner on the box holding the medicine. ball above the athlete's arms when the partner drops the ball, catch it using both arms and immediately throw the ball back up to the partner

Answer 336

MEDIUM INTENSITY UPWARD DIRECTION equipment: medicine ball weighing 5-8 lbs lay in push-up position, with the hands on the medicine ball and elbows extended quickly remove the hands from the medicine ball and drop down, contact the ground with hands slightly wider than shoulder-width apart and elbows slightly flexed allow chest to almost touch the medicine ball bu letting the elbows flex immediately and explosively push up by fully extending the elbows and quickly place the palms on the medicine ball and repeat the exercise when the upper body is at maximal height during the upward movement, the hands should be higher than the medicine ball

Answer 337

MEDIUM INTENSITY equipment: medicine ball weighing 2-8 lbs, partner sit on ground with the trunk air approximately 45 degree angle with the partner in front holding the medicine ball the partner throws the ball to the outstretched hands once the partner throws the ball, catch it using both arms and allow minimal trunk extension immediately return the ball to the partner; the force used to return the ball to the partner should come predominantly from the abdominal muscles

Answer 338

a commonly prescribed sprint drill that is used to simulate upright sprinting mechanics and vertical force production begin the exercise in a tall stance with torso directly above the hips, knees, and ankles maintain tall posture with relaxed shoulders through the entire duration of the drill the arms should move at the same rate as the legs, with minimal to no pausing of arm action between cycles

Answer 339

this drill is designed to enhance stride frequency of a sprinter begin the exercise in a tall stance with torso directly above the hips, knees, and ankles the arms should move at the same rate as the legs, with minimal to no pausing of arm action between cycles the fore-to mid foot of the new stance leg should land under the athlete's hips, maintaining the stacked joints appearance

Answer 340

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Answer 341

a type of resisted sprinting that is prescribed to PROMOTE IMPROVEMENTS WITHIN THE ACCELERATION PHASE OF A SPRINT - cue athlete to maximize accelerative mechanics through a low heel recovery of the rear/swing leg - coach the athlete to continue aggressive pushing against the ground alongside an arm swing that may be cued two emphasize a hand that is pulled down and back - torso should remain tall and high with head in neutral position - torso and head are in line and will rise at the same rate as the hips gradually rise

Answer 342

intended to improve the braking ability of an athlete most advanced version of this drill requires braking from top speed and decelerating within seven steps

Answer 343

adjust seat height so the knee of the extended leg is slightly bent (25-30 degrees) at the bottom of the PEDAL STROKE (ball of foot on pedal) heel of extended leg should be touching pedal with no bend in the knee the foot of the down leg should be flat and parallel to the floor with the balls of the feet in contact with the pedals adjust the seat so that the knee is over the center of the pedal on the extended leg and the hips do not rock back and forth during pedaling maintain neutral spine position, and lean slightly forward at the hips, do not round the shoulders adjust the handlebars so that when the arms are extended at a downward angle there is a slight bend in the elbows

Answer 344

STARTING POSITION - keep back upright, not rounded, with a slight lean forward from the hips - hold the head upright while looking straight ahead - extend arms in front of the body and grab the rower handle while flexing the hips and knees until the shins are approximately vertical ``` MOVEMENT PHASE (DRIVE) -extend the hips and knees while using the arms to pull the handle toward the abdomen just below the rib cage ``` ENDING POSITION (FINISH) - the LEGS SHOULD BE FULLY EXTENDED with THE TORSO LEANING SLIGHTLY BACKWARD - arms are bent at the elbows and the handle is at THE ABDOMEN JUST BELOW THE RIB CAGE

Answer 345

whole foot in contact with each pedal 4-8 inch steps hold the handrails lightly, look straight ahead, keep an upright posture, torso over the hips, knees aligned with the feet, toes pointed forward

Answer 346

BODY POSITION - head upright w/ eyes looking straight ahead, relax the shoulders and do not let them round - upper body directly over the hips while keeping the ear, shoulder, and hip aligned FOOT STRIKE - heel should strike the ground first, followed by a gentle "rolling" heel-to-ball action, allowing the weight to be spread over the foot - the weight should transfer from the outer side of the heel and continue to shift forward and slightly inward toward the middle of the ball of the foot at push-off STRIDE - without rolling the pelvis, allow the hips to move freely to increase stride length - lift the knees and engage the hips and gluteals in the movement ARM ACTION - the arms should swing forward and backward in a reciprocal fashion with the lower body - the shoulders should be relaxed, allowing the arms to swing freely AT FASTER WALKING SPEEDS: - the arms should be bent at the elbows 90º with arm movement originating at the shoulders - arms/hands should swing backward and forward, not crossing the midline of the body, in order to create forward propulsion - the hands should stay relaxed, with the hand coming up to the level of the chest at the nipple line on the forward swing, and the hip bone at the side of the body one the backward swing

Answer 347

BODY POSITION - hold the head upright with the eyes looking straight ahead, relax the shoulders and do not let them round - upper body directly over the hips while keeping the ear, shoulder, and hip aligned FOOT STRIKE - heel should strike the ground first, followed by a gentle "rolling" heel-to-ball action, allowing the weight to be spread over the foot - the weight should transfer from the outer side of the heel and continue to shift STRIDE - without rolling the pelvis, allow the hips to move freely to increase stride length - lift the knees and engage the hips and gluteals in the movement - with each running step, THE FOOT SHOULD LAND APPROXIMATELY UNDER THE HIPS to avoid "braking" and spending too much time in the air ARM ACTION - the arms should swing forward and backward in a reciprocal fashion with the lower body - the shoulders should one relaxed, allowing the arms to swing freely - in contrast to walking, the majority of arm movement comes from the lower arm, as too much shoulder movement wastes energy - the forearms should be carried between the waist and the chest - the arms and hands should swing backward and forward, NOT CROSSING THE MIDLINE OF THE BODY, in order to create forward propulsion

Answer 348

``` concentric = breathe out (during the sticking point) eccentric = breathe in ```

Answer 349

1:12–1:20

Answer 350

Forcefully drive knee upward, fully extend opposite leg as driving knee is lifted Maintain flat back w/ slight torso lean Drive arms in aggressively in opposite direction of knee drive Take short quick steps Avoid leaning back Thigh should be parallel to ground at the highest point of movement

Answer 351

When shifting weight onto left leg, the knee should remain directly above the ankle

Answer 352

* A spotter is someone who assists in the execution of an exercise to help protect the athlete from injury * A spotter may also serve to motivate the athlete and help in the completion of forced repetitions (also referred to as partner-assisted reps)

Answer 353

1. ) Neutral or slightly arched back 2. ) Trapezius is relaxed and slightly stretched, chest is held up and out, shoulder blades held together 3. ) Head is in line w/ spine or slightly extended 4. ) The body's weight is balanced between the middle and balls of the feet but heels in contact w/ floor 5. ) The shoulders are over or slightly in front of the bar 6. ) The eyes are focused straight ahead or slightly upward

Answer 354

Gluteus Maximus, Hamstrings, Quadriceps, Calves, Shoulders, Upper Back, Upper Arm (Anterior), Upper Arm (Posterior)

Answer 355

- Fist to opposite shoulder method | - Elbow to elbow method

Answer 356

Semimembranosus, semitendinosus, biceps femoris

Answer 357

Vastus lateralis, vastus intermedius, vastus medialis, rectus femoris

Answer 358

Pectoralis major, anterior deltoid, serrates anterior, pectoralis minor, triceps brachii, latissimus dorsi Concentric action: shoulder transverse adduction, scapular protraction, elbow extension

Answer 359

Off-Season: Strength/Power/Hypertrophy/GPP Pre-Season: Strength/Power In-Season: Peaking (power)/maintenance Post-Season: Active Rest Preparatory –> First Transition –> Competitive –> Second Transition

Answer 360

Contractile muscle fibers -Also contains intrafusal muscle fibers and muscle spindles

Answer 361

Series elastic components | -Store mechanical energy

Answer 362

Eccentric: Lengthening - elastic energy stored in muscle - myosin heads stretch and shear Amortization: Between Phases - store mechanical energy - muscle spindle activity - the most mechanical energy is stored Concentric: Shortening - energy released by SEC - muscle spindles stimulate agonist muscle group

Answer 363

activating a muscle at high threshold followed by plyometrics (85% 1RM 4x4 trap bar deadlifts followed by squat jumps)

Answer 364

MAXIMAL force in MINIMAL time - Long, slow eccentrics dissipate stored energy in SSC - Too great of joint angle can decrease tension (i.e. deep squats)

Answer 365

Heavy lift followed by plyometrics for post-activation potentiation

Answer 366

- Development of eccentric strength for deceleration | - Keep low center of mass

Answer 367

Initial contact, landing response, mid-stance, toe off, pre-swing, mid-swing, initial contact

Answer 368

how fast you can send the RFD signals

Answer 369

stronger eccentrically than concentrically -eccentric loading, velocity-specific gains, perceptual-cognitive demands

Answer 370

Through stance phase, REORIENT TRUNK AND HIPS TOWARD DIRECTION OF INTENDED TRAVEL to allow for more effective reaccelerating - body lean key in allowing proper force application - ENTER AND EXIT COD WITH LOWER CENTER OF MASS - AVOID STIFF-LEGGED BRAKING STYLES - POWERFUL ARM ACTIONS CAN FACILITATE LEG DRIVE - VISUAL FOCUS OF OPPONENT SHOULD BE ON SHOULDERS, TRUNK, AND HIPS - control the trunk leading into deacceleration (decreases large amounts of trunk motion)

Answer 371

Highest % of VO2max without accumulating lactate

Answer 372

Energy cost at a given velocity -Interval training may improve exercise economy

Answer 373

The percentage of test takers scoring below an individual LOWEST TO HIGHEST (0-100)

Answer 374

80 lb for men, 35 lb for female

Answer 375

Temperature Related: - Increase muscle and core temp - Enhance neural function - Disrupt transient connective tissue bonds Non-Temperature Related: - Increase blood flow to muscles - Elevate baseline oxygen consumption - Post-activation potentiation

Answer 376

connective tissue replaces degenerative muscle fibers (decreased ROM)

Answer 377

``` intra = one inter = 2 or more ```

Answer 378

Bench Press = 1 x BW Power Clean = 1.25 x BW Squat = 1.5 x BW *General goals but endurance sports may not translate*

Answer 379

Vertical Jump (best of 3 trials) - Roughly 10-16 inches for women - Roughly 15-25 inches for men 300 yard shuttle (average of 2 trials) - Roughly 67-73 seconds for women - Roughly 56-73 seconds for men Pro-Agility - 4.5 seconds for women - 5 seconds for men T-test -Roughly 10 seconds VO2max - 50th percentile college-aged men = 44 ml/kg/min - 50th percentile college-age women = 38 ml/kg/min - Average male athletes = 44-51 ml/kg/min - Average women athletes = 35-43 ml/kg/min - Endurance athletes = 50-55 ml/kg/min

Answer 380

Distance from the mean in SD units

Answer 381

Volleyball: Primarily anaerobic, power/agility -300 yard shuttle, vertical jump, 5/10/5 Football: ATP-PC/Anaerobic, strength/power/agility -5/10/5, 1RM testing, 40 yard dash, vertical jump, long jump, T-test Soccer: Primarily Aerobic/some anaerobic, endurance/agility -yo-yo intermittent test, 12 minute run, 1.5 mile run, vertical jump, hexagon test Baseball: ATP-PC/Anaerobic, power/speed -1RM, 40 yard dash, base run test Lacrosse: Aerobic/Anaerobic, agility/maneuverability, strength -yo-yo intermittent, T-test, hexagon, Push-up, pro-agility Basketball: Aerobic/Anaerobic, endurance/power -yo-yo intermittent, vertical jump, 1RM testing

Answer 382

8 ft + 4 ft walkway = 12 feet

Answer 383

- LOWER CENTER OF MASS TO ROUND THE CONE - Should lean over the cone - Eyes look toward the direction you are going

Answer 384

- 40 yards - start jogging from standing start, gradually build up speed so that max velocity is achieved by 40 yards; slow pace over last 20 yards

Answer 385

- Place one foot directly behind start line and other foot 6-12 inches behind heel of front foot and 2-4 inches inside of front foot - The hand opposite to the front footie placed just behind the start line; other arm is extended behind the body w/ bend at the elbow; HIPS HIGHER THAN SHOULDERS - Slight forward lean, eyes focused on 2-3 ft in front of start line Coaching points: push off with both feet at start of the sprint, maintain a forward lean for first 10 m then gradually become more erect through next 10 yards

Answer 386

-begin in athletic stance and on cue explode out of stance into required direction and distance specified by the coach or drill

Answer 387

- begin jogging at half speed, increasing speed w/ each stride for first 30 yards so max velocity is attained by 30 yard mark - continue to sprint at max velocity for 10 yards before decelerating gradually

Answer 388

- perform high skip by driving the left knee up, maintaining 90º angle at the knee, landing on the take-off leg (extended leg); try to attain maximal height each skip - drive arms aggressively in opposition to the legs - take-off leg should reach full extension at the ankle, knee, and hip for every skip

Answer 389

- perform high skip by driving the left knee forward and upward, maintaining 90º angle at the knee, landing on the take-off leg (extended leg); try to attain maximal distance each skip - drive arms aggressively in opposition to the legs

Answer 390

-Attach harness around waist w/ handles or slack in the back A. Drive lead leg upwards so thigh is parallel to the ground B. Fully extend trail leg at knees, hips, and ankles C. Drive arms aggressively in opposition to the legs D. Elbows should flex to 90º on forward arm swings and fully extend on backward arm swings E. Arms should not cross midline F. Use a slight forward lean

Answer 391

- Series of bags 24 inches high in a line 24 inches apart from each other - Jump over bag tucking both knees in toward the chest; drive both arms upward when exploding off the ground to assist in reaching optimal jump height - Immediately explode upward over the next bag after landing - MINIMIZE GROUND CONTACT TIME

Answer 392

Erector Spinae

Answer 393

gastrocnemius, hamstrings, erector spinae

Answer 394

1. Sit with upper body nearly vertical and legs straight 2. Lean forward using hip flexion and grasp the toes with each hand 3. Slightly pull the toes toward the upper body and pull the chest toward the legs Muscles affected: hamstrings, erector spinae, gastrocnemius

Answer 395

gastrocnemius, hamstrings, erector spinae, hip adductors, sartorius

Answer 396

Starting Position: -begin at first cone in athletic stance wider than shoulder-width and lowered center of mass Movement Phase: Side-shuffle, sprint, side-shuffle

Answer 397

-Torso angle constant with floor Error: Bar doesn't stay close to body DB Snatch Cues: DB starts between feet, do NOT flex elbow of DB arm during upward movement phase, feet between hip and shoulder width apart

Answer 398

Cues to remember: HIPS LOWER THAN SHOULDERS HIPS DO NOT RISE FASTER THAN SHOULDERS KEEP BAR CLOSE TO BODY KEEP ELBOWS EXTENDED DURING SHRUG MOVEMENT WEIGHT OF BODY SHOULD BE OVER MIDDLE OF FEET AT END OF CATCH PHASE Hang Clean - Don't perform exercise too erect

Answer 399

DIP SHOULD NOT EXCEED QUARTER SQUAT ELBOWS IN FRONT OR DIRECTLY UNDER BAR SHOULDER WIDTH GRIP

Answer 400

RECOVER WITH FRONT LEG FIRST FOR SPLIT JERK CATCH STANCE SHOULD NOT BE TOO WIDE DIP SHOULD NOT EXCEED QUARTER SQUAT CAUGHT WITH KNEES AND HIPS SLIGHTLY FLEXED

Answer 401

RACK SHOULD BE SHOULDER HEIGHT HEELS REMAIN IN CONTACT WITH FLOOR DO NOT ALLOW BODY TO ROLL FORWARD OR WEIGHT TOP SHIFT TO BALLS OF FEET KEEP NEUTRAL TORSO, DO NOT ROUND BACK FOR FRONT SQUAT, UPPER ARMS SHOULD BE PARALLEL TO FLOOR SPOTTERS SHOULD USE CROSSED THUMBS METHOD

Answer 402

RDL - All Reps Begin And End With Knees Slightly Flexed - Bar Remains Close To Body, Hips Move Backward - Bar Should Be Lowered To Just Below Knees Or Until Neutral Spine Cannot Be Maintained Deadlift - Hips lower than shoulders - Bar 1 inch from shins and over middle of feet (laces) - Shoulders over or slightly ahead of the bar - Hips and knees extend at same rate

Answer 403

LEAD KNEES DO NOT GO PAST TOES OF LEAD FOOT | EVENLY DISTRIBUTE WEIGHT

Answer 404

intentionally programming a drastic increase in volume, intensity and/or duration

Answer 405

consistent training at high volumes/intensities/durations without the appropriate amounts of rest and recovery -Thus, eventually leading to decreases in performance

Answer 406

A decline in performance lasting multiple months or more

Practical/Applied Flashcards

(434 cards)