Specific Sport Movement Patterns Flashcards Preview

CSCS Strength and Conditioning > Specific Sport Movement Patterns > Flashcards

Flashcards in Specific Sport Movement Patterns Deck (90)
Loading flashcards...
1
Q

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

A

flexion in sagittal plane

2
Q

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

A

extension in sag plane

3
Q

Biceps curl/ bowling is what movement in what plane?

A

elbow flexion in sag plane

4
Q

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

A

elbow extension in sag plane

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

6
Q

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

A

Shoulder abduction in frontal plane

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

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

9
Q

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

A

Neck Left Rotation in transverse

10
Q

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

A

Neck Right Rotation in transverse

11
Q

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

A

Ulnar deviation in frontal plane

12
Q

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

A

Radial deviation in frontal plane

13
Q

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

A

Shoulder flexion in sagittal plane

14
Q

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

A

Shoulder extension in sagittal plane

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

16
Q

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

A

Shoulder external rotation in transverse plane

17
Q

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

A

Neck flexion in sag plane

18
Q

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

A

Neck extension in sag plane

19
Q

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

A

neck left tilt in frontal plane

20
Q

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

A

neck right tilt in frontal plane

21
Q

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

A

lower back flexion in sag plane

22
Q

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

A

lower back extension in sag plane

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

24
Q

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

A

lower back right rotation in transverse plane

25
Q

standing abduction machine/ rollerblading is what movement pattern that occurs in what plane?

A

hip abduction in frontal plane

26
Q

standing adduction machine / soccer side step is what movement pattern that occurs in what plane?

A

hip adduction in frontal plane

27
Q

adduction machine/ karate in-sweep is what movement pattern that occurs in what plane?

A

horizontal hip adduction in transverse

28
Q

seated abduction machine/ wrestling escape is what movement pattern that occurs in what plane?

A

horizontal hip abduction in transverse

29
Q

toe raise/running is what movement pattern that occurs in what plane?

A

dorsiflexion in sagittal plane

30
Q

calf/heel raise/ high jump is what movement pattern that occurs in what plane?

A

Plantar flexion in sag plane

31
Q

medicine ball overhead hook throw/ gymnastics side aerial is what movement pattern that occurs in what plane?

A

lower back left tilt in frontal plane

32
Q

side bend/ basketball hook shot is what movement pattern that occurs in what plane?

A

lower back right tilt in frontal plane

33
Q

leg raise/ American football punt is what movement pattern that occurs in what plane?

A

hip flexion in sag plane

34
Q

back squat/ long jump take-off is what movement pattern that occurs in what plane?

A

hip extension in sagittal plane

35
Q

Resisted internal rot/basketball pivot movement is what movement pattern that occurs in what plane?

A

hip internal rotation in transverse

36
Q

Resisted external rot/ figure skating turn is what movement pattern that occurs in what plane?

A

hip external rotation in transverse

37
Q

leg (knee) curl/ diving tuck is what movement pattern that occurs in what plane?

A

knee flexion in sag plane

38
Q

leg (knee) extension/ volleyball block is what movement pattern that occurs in what plane?

A

knee extension in sag

39
Q

resisted inversion/ soccer dribbling is what movement pattern that occurs in what plane?

A

inversion in frontal

40
Q

resisted eversion/ speed skating is what movement pattern that occurs in what plane?

A

eversion in frontal

41
Q

Hypertrophy and Endurance Phase intensity

A

low to moderate

50-75% 1 RM

42
Q

Hypertrophy & Endurance Phase Volume

A

High to moderate 3-6 sets of 10-20 reps

43
Q

Basic Strength Phase Intensity

A

High

80-90% 1RM

44
Q

Basic Strength Phase Volume

A

Moderate, 3-5 sets of 4 to 8 reps

45
Q

Strength/ Power Intensity

A

High

87% - 95% 1 Rm/ 75-90% 1 RM

46
Q

Strength/ Power Volume

A

Low

3-5 sets of 2-5 reps

47
Q

Peaking phase intensity

A

very high

greater than or = to 93% 1RM

48
Q

Peaking phase volume

A

very low, 1-3 sets of 1-3 reps

49
Q

Maintenance Phase Intensity

A

moderate aprox. = to 80 to 85% 1RM

50
Q

Maintenance Phase Volume

A

moderate approx = to 2-3 sets of 6-8 reps

51
Q

100% 1RM

A

1

52
Q

95% 1RM

A

2

53
Q

93% 1RM

A

3

54
Q

90% 1RM

A

4

55
Q

87% 1RM

A

5

56
Q

85% 1RM

A

6

57
Q

83% 1RM

A

7

58
Q

80% 1RM

A

8

59
Q

77% 1RM

A

9

60
Q

75% 1RM

A

10

61
Q

70% 1RM

A

11

62
Q

67% 1RM

A

12

63
Q

15% 1RM

A

15

64
Q

Strength load

A

greater than or equal to 85% 1RM

65
Q

Power single-effort event load

A

80-90% 1RM

66
Q

Power multiple-effort event load

A

75-85% 1RM

67
Q

Hypertrophy load

A

67-85% 1RM

68
Q

Muscular Endurance load

A

less than or equal to 67% 1RM

69
Q

Strength goal reps and sets

A

less than or equal to 6 reps; 2-6 sets

70
Q

power single-effort event goal reps

A

1-2 reps; 3-5 sets

71
Q

power multiple-effort event goal reps

A

3-5 reps; 3-5 sets

72
Q

hypertrophy goal reps

A

6-12 reps; 3-6 sets

73
Q

muscular endurance goal reps

A

greater than or equal to 12 reps; 2-3 sets

74
Q

Strength rest period

A

2-5 min

75
Q

Power both events rest period

A

2-5 min

76
Q

Hypertrophy rest period

A

30 sec - 1.5 min

77
Q

Muscular Endurance rest period

A

less than or = to 30 seconds

78
Q

aerobic endurance training frequnecy/ 1-2 session per week

A

LSD
Pace/Temp
Interval

79
Q

LSD duration

A

race distance or longer (30- 120 minutes)

80
Q

LSD intensity

A

approx 70% of VO2max

81
Q

Pace/tempo duration

A

20 to 30 minutes

82
Q

Pace/tempo intensity

A

at LT or slightly above race pace

83
Q

Interval duration

A

3-5 minutes

84
Q

Interval work:rest ratio

A

1:1

85
Q

Interval intensity

A

close to VO2max

86
Q

Repetition duration

A

30-90 sec

87
Q

rep w:R ratio

A

1:5

88
Q

Rep intenisty

A

greater than VO2max

89
Q

Fartlek training duration

A

20-60 min

90
Q

Fartlek intensity

A

varies between LSD and tempo/pace intensities