Strength and Conditioning

Question 1

What is physical fitness?

Answer 1

The capability of the individual to meet the physical demands of a sporting activity, without excessive fatigue

Key components include strength, speed, endurance, flexibility, and body composition.

Question 2

Define strength in the context of physical fitness.

Answer 2

The maximal force that a muscle or muscle group can generate at a specified velocity.

Question 3

What does ‘1 rep max’ indicate?

Answer 3

Provides a clear benchmark of your absolute strength for a particular lift.

Question 4

What is endurance?

Answer 4

Dynamic exercise that involves continuous effort and lasts for 75 seconds or longer.

Question 5

Define speed.

Answer 5

The ability to move the body or a body part as quickly as possible from one point to another.

Question 6

True or false:

Speed is a scalar quantity

Answer 6

TRUE

Speed is a scalar quantity because it only has magnitude and no direction.

Question 7

Define flexibility.

Answer 7

The ability of a joint or group of joints to move through their full range of motion without restriction or discomfort.

Question 8

What influences flexibility?

Answer 8

The length and elasticity of muscles, tendons, and ligaments surrounding the joints.

Question 9

Why is body composition relevant in sport?

Answer 9

Specific body types required for certain sports and positions.

Not always a determining factor for performance.

Question 10

What is Bioelectrical Impedance Analysis (BIA)?

Answer 10

BIA estimates body fat and lean body mass by passing a small electrical current through the body and measuring the resistance.

Question 11

What is motor fitness?

Answer 11

The physical abilities that help you perform skilled movements efficiently and effectively — especially in sports or activities

Question 12

List the 5 components of motor fitness.

Answer 12

1. Power
2. Balance
3. Coordination
4. Agility
5. Reaction Time

Question 13

Define Power.

Answer 13

The rate at which work is done or energy is transferred.

Question 14

What is the formula for power?

Answer 14

Power (W) = Force x distance/Time (s)

Question 15

What are the 2 key components of power?

Answer 15

Force (F)
Velocity (v)

Question 16

How is force defined?

Answer 16

The push or pull exerted on an object or by a muscle, measured in Newtons (N).

Question 17

What is velocity?

Answer 17

The speed at which the force is applied, with a direction, measured in meters per second (m/s).

Question 18

What is Rate of Force Development (RFD)?

Answer 18

Refers to how quickly an athlete can generate force.

Question 19

Differentiate between explosive power and sustained power.

Answer 19

Explosive Power: High Force, Short Duration (e.g., weightlifting)

Sustained Power: Moderate Force, Continuous Duration (e.g., cycling)

Question 20

What test measures peak power?

Answer 20

The Wingate anaerobic test, performed on a cycle ergometer, measuring the highest output during 30 seconds.

Question 21

Define balance.

Answer 21

The ability to retain the centre of mass of the body above the base of support.

Question 22

What are bio-tensegrity structures?

Answer 22

A model describing how the body maintains shape, stability, and movement through tensioned soft tissues and compressed structures.

Question 23

Define coordination.

Answer 23

The ability to perform smooth and accurate motor tasks.

Question 24

Define agility

Answer 24

The ability to rapidly change body position in a precise manner.

Question 25

What is reaction time?

Answer 25

The interval of time between the presentation of a stimulus and the initiation of the muscular response to that stimulus.

Question 26

What is the Psychological Refractory Period (PRP)?

Answer 26

The brief delay in a person's reaction when responding to two stimuli presented in quick succession.

Question 27

What is the Reactive Strength Index (RSI)?

Answer 27

Height jumped in mm divided by contact time in thousandths of a second.

Question 28

What are muscle spindles?

Answer 28

Specialised sensory receptors found within skeletal muscles that detect changes in muscle length and the rate of length change.

Question 29

What is the function of muscle spindles?

Answer 29

1. Detect Muscle Stretch 2. Prevent Overstretching 3. Facilitate Movement Coordination

Question 30

What are Golgi Tendon Organs (GTOs)?

Answer 30

Sensory receptors located at the junction between muscles and tendons that detect changes in muscle tension.

Question 31

What are the functions of Golgi Tendon Organs?

Answer 31

1. Detect Muscle Tension 2. Protect Against Injury 3. Regulate Muscle Force

Question 32

What is the product of speed and strength?

Answer 32

Power

Question 33

What is a Positive Split Strategy in running?

Answer 33

Running the first half of the race faster than the second half.

Question 34

What is a Negative Split Strategy in running?

Answer 34

Running the second half faster than the first.

Question 35

What is the difference between change of direction speed and agility?

Answer 35

Change of direction speed is the ability to quickly change direction without reacting to an external stimulus Agility is in response to an unpredictable stimulus.

Question 36

What are the two different ways to change direction when running?

Answer 36

1. Ipsilateral Change of Direction 2. Contralateral Change of Direction

Question 37

Which phase provides greater force when running, concentric or eccentric?

Answer 37

Eccentric phase because muscles can handle and resist more force while lengthening than while shortening.

Question 38

According to Young (2002), what are the component parts of agility?

Answer 38

1. Change of Direction Speed (CODS) 2. Perceptual and Decision-Making Factors

Question 39

Why is Psychological Refractory Period important in sport?

Answer 39

It affects an athlete's ability to react rapidly to multiple unpredictable events under pressure.

Question 40

What defines fast and slow contact time according to Schmidtbleicher (1992)?

Answer 40

Fast Stretch Shortening Cycle (SSC): Ground contact times < 0.25 seconds Slow Stretch Shortening Cycle (SSC): Ground contact times > 0.25 seconds

Question 41

List the 5 Physical fitness components.

Answer 41

- Strength - Speed - Endurance - Flexibility - Body Composition

Question 42

Describe Ipsilatural and Contralateral changes of direction.

Answer 42

Ipsilateral Change of Direction - You push off and change direction using the same side foot as the direction you're turning. - Example: Turning left off your left foot. - Common in curved running — smoother, more continuous redirection. Contralateral Change of Direction - You push off with the opposite side foot to the direction you're turning. - Example: Turning left off your right foot. - Common in cutting or sharp directional changes — allows for more forceful, quick pivots.

Question 43

What does SAID stand for?

Answer 43

Specific Adaptations to Impose Demands

Question 44

What is angiogenesis?

Answer 44

The process of new blood vessels forming from existing ones

Question 45

What is hypoxia?

Answer 45

When muscles experience low oxygen levels during exercise Can be the result of... - High altitudes (less oxygen in the air) - Poor blood flow (e.g. during injury or illness) - Lung or heart problems - Intense exercise (oxygen demand > supply)

Question 46

List the 3 mechanisms that stimulate angiogenesis

Answer 46

1. Hypoxia: During exercise, muscles experience low oxygen levels (hypoxia). In response, your body releases a special signal called HIF-1α. This signal then tells your body to make VEGF, a substance that helps grow new blood vessels. 2. Mechanical Stress: The physical strain on muscles during exercise also promotes the release of VEGF and other growth factors 3. Inflammatory Response: Exercise-induced muscle damage leads to an inflammatory response, releasing cytokines and growth factors that promote formation of blood vessels

Question 47

When training for endurance, what do you need to consider?

Answer 47

External Load (objective markers, time, speed, power etc.) Internal Load (psychological components/physiological markers, RPE, Lactate, GET)

Question 48

What does PAPE stand for and what does it mean?

Answer 48

Post-Activation Performance Enhancement When doing a heavy or explosive exercise (like a squat or jump) priming your nervous system and muscles allows you to perform better in the next movement

Question 49

What is the Lactate Threshold (LT/LT1)?

Answer 49

The point during exercise when blood lactate starts to accumulate above resting levels It marks the start of a rise in lactate — where the body is producing more lactate than it can clear Indicates the transition from low to moderate intensity

Question 50

What is the Lactate Turn Point (LTP/LT2)?

Answer 50

The last work rate before the level of exercise increases lactate production exponentially Signals a shift to high-intensity exercise, where fatigue builds up quickly

Question 51

What does PRE stand for?

Answer 51

Perceived Rate of Exertion

Question 52

What training and exercise factors affect hypertrophy?

Answer 52

1. Metabolic stress - physiological condition that occurs when muscle cells experience a buildup of metabolites (such as lactate, inorganic phosphate, and hydrogen ions) due to intense or prolonged exercise. 2. Mechanical tension - the force exerted on muscles during resistance training due to external load and muscle contractions 3. Muscle damage - the structural damage that occurs to muscle fibres during intense resistance training, especially during the eccentric (lengthening) phase of a movement.

Question 53

Name 3 types of Hypertrophy

Answer 53

Myofibrillar Tissue Hypertrophy - Growth of the actual muscle fibers that contract - More sarcomeres (the tiny units that create force), added in parallel or series - Leads to stronger, denser muscles Connective Tissue Hypertrophy - Growth of tissues like fascia, tendons, and ligaments - Helps with support, stability, and force transfer - Important for injury prevention and performance Sarcoplasmic Hypertrophy - Increase in the fluid and non-contractile parts of muscle cells - Includes things like glycogen, mitochondria, and other cell contents - Leads to bigger-looking muscles, but not necessarily more strength

Question 54

What are the biomechanical factors in human strength?

Answer 54

Neural Control Muscle Cross Sectional Area Arrangement of Muscle Fibres

Question 55

What are Fusiform and Pennate muscles?

Answer 55

Fusiform Muscles - Spindle-shaped (thick in the middle, tapered at the ends) - Fibres run parallel to the direction of movement - Good for speed and range of motion Example: Biceps brachii Pennate Muscles - Fibres are angled (not straight) - This angle is called the pennation angle - Designed for force, not speed — more fibres can fit into a small area Example: Deltoid More pennation = more strength, but less movement range

Question 56

What are the 3 types of Pennate muscles?

Answer 56

Unipennate – Fibres on one side of the tendon → Example: Tibialis posterior Bipennate – Fibres on both sides of a central tendon → Example: Rectus femoris Multipennate – Multiple fibre directions, like a bunch of feathers → Example: Deltoid

Question 57

What are Bilateral and Unilateral exercises?

Answer 57

Unilateral exercises involve using one side of the body at a time. Examples include lunges, single-arm rows, single leg box squat. Bilateral exercises involve using both sides of the body at the same time. Examples include squats, deadlifts, and bench presses.

Question 58

What is a Superset?

Answer 58

Two exercises that stress two OPPOSING muscles or muscle areas done back-to-back

Question 59

What is a Compound Set?

Answer 59

Two different exercises for the SAME muscle group, done back-to-back

Question 60

When you systematically increase frequency, volume and intensity, what is this called?

Answer 60

Progressive Overload

Question 61

Name the 5 Key Training Principles

Answer 61

1. Specificity 2. Overload 3. Rest and Recovery 4. Variation 5. Individualisation

Question 62

List the factors of a needs analysis...

Answer 62

1. Sport-Specific Demands: Understanding the physiological, biomechanical, and technical demands of the sport (e.g., strength, speed, endurance, agility, skill level, and mental toughness). 2. Position-Specific Demands: Recognising the demands for athletes in specific positions (e.g., a goalkeeper in soccer may have different physical and mental demands compared to a forward). 3. Individual Needs: Considering an athlete's current fitness level, injury history, goals, and any other individual factors that could impact performance. 4. Performance Profiling: Creating a profile of the athlete's strengths and weaknesses based on tests or observations, and identifying areas for improvement. 5. Monitoring and Evaluation: Regularly assessing progress and adjusting the training program as necessary to ensure the athlete is meeting the evolving demands of their sport.

Question 63

What are time-motion characteristics?

Answer 63

Examines the intensity, frequency, and duration of specific movements, actions, or phases of play that athletes engage in throughout the course of a game or competition - Used to understand how athletes distribute their energy, effort, and skill execution over time - E.g Work to rest ratio

Question 64

Define Reps in Reserve (RIR)

Answer 64

A way to measure how close you are to failure during a set of an exercise. It refers to the number of reps you could still do at the end of a set before reaching failure.

Question 65

What tests could you use to measure an athletes agility?

Answer 65

1. 505 agility test - Sprint 10m, turn 180°, and return 5m. 2. T-test 3. Illinois Agility test

Question 66

What tests could you use to measure an athletes aerobic capacity?

Answer 66

1, Yo-Yo Intermittent Recovery Test 2. VO2 max test 3. Lactate threshold test

Question 67

What does a 3 Minute-All-Out test measure ?

Answer 67

Critical Power (CP): the highest sustainable power without fatigue (aerobic threshold)

Question 68

What does the Wingate Anaerobic Test measure?

Answer 68

Peak power output Anaerobic capacity (total energy output over 30 seconds) Fatigue index (rate of power drop-off)

Question 69

In terms of muscle contraction and training, why is it important to understand the force / velocity relationship?

Answer 69

Because Force and Velocity have an inverse relationship, meaning: High force = low velocity (e.g., heavy squats) High velocity = low force (e.g., sprints or jumps)