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CSCS Strength and Conditioning > Specific Sport Movement Patterns > Flashcards

Specific Sport Movement Patterns Flashcards

1
Q

A wrist curl/ basketball free throw is what movement that occurs in what plane?

A

flexion in sagittal plane

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2
Q

Wrist extension/ racquetball backhand is what movement in what plane?

A

extension in sag plane

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3
Q

Biceps curl/ bowling is what movement in what plane?

A

elbow flexion in sag plane

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4
Q

Triceps pushdown/ shot put is what movement that occurs in what plane?

A

elbow extension in sag plane

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5
Q

Wide-grip lat pull down/ swimming breast stroke is what movement pattern that occurs in what plane?

A

Shoulder adduction in frontal plane

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6
Q

Wide-grip shoulder press/ springboard diving is what movement pattern that occurs in what plane?

A

Shoulder abduction in frontal plane

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7
Q

Dumbbell chest fly/ tennis forehand is what movement pattern that occurs in what plane?

A

Horizontal Shoulder adduction (upper arm to 90 degrees to trunk) in transverse plane

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8
Q

Bent-over lateral raise/ tennis backhand is what movement pattern that occurs in what plane?

A

Horizontal shoulder abduction (upper arm to 90 degrees to trunk) in transverse plane

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9
Q

Manual resistance/ wrestling movement to the left is what movement pattern that occurs in what plane?

A

Neck Left Rotation in transverse

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10
Q

Manual resistance/ wrestling movement to the right is what movement pattern that occurs in what plane?

A

Neck Right Rotation in transverse

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11
Q

Specific wrist curl/ baseball bat swing is what movement pattern that occurs in what plane?

A

Ulnar deviation in frontal plane

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12
Q

Specific wrist curl/ golf backswing is what movement pattern that occurs in what plane?

A

Radial deviation in frontal plane

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13
Q

Front shoulder raise/ boxing uppercut punch is what movement pattern that occurs in what plane?

A

Shoulder flexion in sagittal plane

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14
Q

Neutral-grip seated row/ freestyle swimming stroke is what movement pattern that occurs in what plane?

A

Shoulder extension in sagittal plane

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15
Q

Arm wrestle movement (w/ dumbbell or cable)/ baseball pitch is what movement pattern that occurs in what plane?

A

Shoulder internal rotation in transverse

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16
Q

Reverse arm wrestle movement/ karate block is what movement pattern that occurs in what plane?

A

Shoulder external rotation in transverse plane

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17
Q

Neck machine/ somersault is what movement pattern that occurs in what plane?

A

Neck flexion in sag plane

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18
Q

Dynamic back bridge/ back flip is what movement pattern that occurs in what plane?

A

Neck extension in sag plane

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19
Q

Neck machine/ slalom skiing towards left is what movement pattern that occurs in what plane?

A

neck left tilt in frontal plane

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20
Q

Neck machine/ slalom skiing right is what movement pattern that occurs in what plane?

A

neck right tilt in frontal plane

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21
Q

sit-up/ jav throw follow-through is what movement pattern that occurs in what plane?

A

lower back flexion in sag plane

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22
Q

stiff-leg deadlift/ back flip is what movement pattern that occurs in what plane?

A

lower back extension in sag plane

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23
Q

medicine ball side toss/ baseball batting is what movement pattern that occurs in what plane?

A

lower back left rotation in transverse plane

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24
Q

torso machine/ golf swing is what movement pattern that occurs in what plane?

A

lower back right rotation in transverse plane

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25
standing abduction machine/ rollerblading is what movement pattern that occurs in what plane?
hip abduction in frontal plane
26
standing adduction machine / soccer side step is what movement pattern that occurs in what plane?
hip adduction in frontal plane
27
adduction machine/ karate in-sweep is what movement pattern that occurs in what plane?
horizontal hip adduction in transverse
28
seated abduction machine/ wrestling escape is what movement pattern that occurs in what plane?
horizontal hip abduction in transverse
29
toe raise/running is what movement pattern that occurs in what plane?
dorsiflexion in sagittal plane
30
calf/heel raise/ high jump is what movement pattern that occurs in what plane?
Plantar flexion in sag plane
31
medicine ball overhead hook throw/ gymnastics side aerial is what movement pattern that occurs in what plane?
lower back left tilt in frontal plane
32
side bend/ basketball hook shot is what movement pattern that occurs in what plane?
lower back right tilt in frontal plane
33
leg raise/ American football punt is what movement pattern that occurs in what plane?
hip flexion in sag plane
34
back squat/ long jump take-off is what movement pattern that occurs in what plane?
hip extension in sagittal plane
35
Resisted internal rot/basketball pivot movement is what movement pattern that occurs in what plane?
hip internal rotation in transverse
36
Resisted external rot/ figure skating turn is what movement pattern that occurs in what plane?
hip external rotation in transverse
37
leg (knee) curl/ diving tuck is what movement pattern that occurs in what plane?
knee flexion in sag plane
38
leg (knee) extension/ volleyball block is what movement pattern that occurs in what plane?
knee extension in sag
39
resisted inversion/ soccer dribbling is what movement pattern that occurs in what plane?
inversion in frontal
40
resisted eversion/ speed skating is what movement pattern that occurs in what plane?
eversion in frontal
41
Hypertrophy and Endurance Phase intensity
low to moderate | 50-75% 1 RM
42
Hypertrophy & Endurance Phase Volume
High to moderate 3-6 sets of 10-20 reps
43
Basic Strength Phase Intensity
High 80-90% 1RM
44
Basic Strength Phase Volume
Moderate, 3-5 sets of 4 to 8 reps
45
Strength/ Power Intensity
High | 87% - 95% 1 Rm/ 75-90% 1 RM
46
Strength/ Power Volume
Low | 3-5 sets of 2-5 reps
47
Peaking phase intensity
very high | greater than or = to 93% 1RM
48
Peaking phase volume
very low, 1-3 sets of 1-3 reps
49
Maintenance Phase Intensity
moderate aprox. = to 80 to 85% 1RM
50
Maintenance Phase Volume
moderate approx = to 2-3 sets of 6-8 reps
51
100% 1RM
1
52
95% 1RM
2
53
93% 1RM
3
54
90% 1RM
4
55
87% 1RM
5
56
85% 1RM
6
57
83% 1RM
7
58
80% 1RM
8
59
77% 1RM
9
60
75% 1RM
10
61
70% 1RM
11
62
67% 1RM
12
63
15% 1RM
15
64
Strength load
greater than or equal to 85% 1RM
65
Power single-effort event load
80-90% 1RM
66
Power multiple-effort event load
75-85% 1RM
67
Hypertrophy load
67-85% 1RM
68
Muscular Endurance load
less than or equal to 67% 1RM
69
Strength goal reps and sets
less than or equal to 6 reps; 2-6 sets
70
power single-effort event goal reps
1-2 reps; 3-5 sets
71
power multiple-effort event goal reps
3-5 reps; 3-5 sets
72
hypertrophy goal reps
6-12 reps; 3-6 sets
73
muscular endurance goal reps
greater than or equal to 12 reps; 2-3 sets
74
Strength rest period
2-5 min
75
Power both events rest period
2-5 min
76
Hypertrophy rest period
30 sec - 1.5 min
77
Muscular Endurance rest period
less than or = to 30 seconds
78
aerobic endurance training frequnecy/ 1-2 session per week
LSD Pace/Temp Interval
79
LSD duration
race distance or longer (30- 120 minutes)
80
LSD intensity
approx 70% of VO2max
81
Pace/tempo duration
20 to 30 minutes
82
Pace/tempo intensity
at LT or slightly above race pace
83
Interval duration
3-5 minutes
84
Interval work:rest ratio
1:1
85
Interval intensity
close to VO2max
86
Repetition duration
30-90 sec
87
rep w:R ratio
1:5
88
Rep intenisty
greater than VO2max
89
Fartlek training duration
20-60 min
90
Fartlek intensity
varies between LSD and tempo/pace intensities

CSCS Strength and Conditioning (6 decks)

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