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Definition
| To assess athletic talent, identify physical abilities and areas in need of improvement, set goals, and evaluate progress. |
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| A procedure for assessing ability in a particular endeavor. |
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| A test used to assess ability that is performed away from the laboratory and does not require extensive training or expensive equipment. |
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| The process of collecting test data. |
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: The process of analyzing test results for
the purpose of making decisions. |
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| A test administered before the beginning of training to determine the athlete’s initial basic ability levels. |
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| A test administered one or more times during the training period to assess progress and modify the program as needed to maximize benefit. |
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| Periodic reevaluation based on midtests administered during the training, usually at regular intervals. |
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| A test administered after the training period to determine the success of the training program in achieving the training objectives. |
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| the degree to which a test or test item measures what it is supposed to measure. |
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| The ability of a test to represent the underlying construct (the theory developed to organize and explain some aspects of existing knowledge and observations). |
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| The appearance to the athlete and other casual observers that the test measures what it is purported to measure. |
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| The assessment by experts that the testing covers all relevant subtopics or component abilities in appropriate proportions. |
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| Criterion referenced validity |
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Definition
| The extent to which test scores are associated with some other measure of the same ability. |
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| a measure of the degree of consistency or repeatability of a test. |
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| 4 sources of reliability error |
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Definition
| Intrasubject (within subjects) variability, Lack of interrater (between raters) reliability or agreement, Intrarater (within raters) variability, and Failure of the test itself to provide consistent results |
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| What determines which tests you choose? |
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Definition
-Metabolic Energy System Specificity: Consider the energy demands (phosphagen, glycolytic, and oxidative) of the sport when choosing or designing tests.
-Biomechanical Movement Pattern Specificity: The more similar the test is to an important movement in the sport, the better.
-Experience and Training Status: Consider the athlete’s ability to perform the technique. Consider the athlete’s level of strength and endurance training.
-Age and Sex: Both may affect athletes’ experience, interest, and ability.
-Environmental Factors: Temperature and Altitude |
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| What are the Health and Safety concerns, specifically with heat and humidity? |
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Definition
-Be aware of testing conditions that can threaten the health of athletes (like high heat and humidity). Be observant of signs and symptoms of health problems that warrant exclusion from testing. Be observant of the health status of athletes before, during, and after maximal exertions.
-High temp and humidity can impair performance, pose health risks, and lower the validity of aerobic endurance tests. Temp fluctuations can reduce ability to compare test results over time. Altitude can impair performance on aerobic endurance tests, but not on strength and power tests. |
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| What is the order/sequence of testing? |
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Definition
| Nonfatiguing tests, Agility tests, Maximum power and strength tests, Sprint tests, Local muscular endurance tests, Fatiguing anaerobic capacity tests, Aerobic capacity tests |
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| Parameter of athletic performance: Maximum Muscular Strength (Low-Speed Strength) |
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Definition
| Related to the force a muscle or muscle group can exert in one maximal effort |
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| Parameter of athletic performance: Anaerobic or Maximum Muscular Power (High-Speed Strength) |
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Definition
| ): Related to the ability of muscle tissue to exert high force while contracting at a high speed (also called maximal anaerobic muscular power or anaerobic power) ex. Vertical jump test |
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| Parameter of athletic performance: Anaerobic Capacity |
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Definition
| Maximal rate of energy production by the combined phosphagen and lactic acid energy systems for moderate-duration activities ex. Wingate 30 min sprint, 300 yard shuttle |
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| Parameter of athletic performance: Local Muscular Endurance |
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Definition
| Ability of certain muscles or muscle groups to per-form repeated contractions against a submaximal resistance Ex. Do as many reps as you can of a given exercise |
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| Parameter of athletic performance: Aerobic Capacity |
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Definition
| Maximum rate at which an athlete can produce energy through oxidation of energy resources (carbohydrates, fats, and proteins) also called aerobic power ex. Cooper’s test, run as fast as you can. |
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| Parameter of athletic performance: Agility |
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Definition
Ability to stop, start, and change the direction of
the body or body parts rapidly and in a controlled manner Ex. Proagility, t-test |
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| Parameter of athletic performance: Speed |
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Definition
| Movement distance per unit time, typically quantified as the time taken to cover a fixed distance |
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| Parameter of athletic performance: Flexibility |
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Definition
| Range of motion about a body joint Ex. Sit and reach test |
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| Parameter of athletic performance: Body Composition |
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Definition
| Relative proportions by weight of fat and lean tissue Ex. Skin fold |
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| Parameter of athletic performance: Anthropometry |
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Definition
| The science of measurement applied to the human body. Generally includes measurements of height, weight, and selected body girths |
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| Parameter of athletic performance: Testing conditions |
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Definition
| 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. Warm-up for the tests should be standardized |
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| Define the measures of central tendency. |
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Definition
-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. |
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| Define the measures of variability. |
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Definition
-Range: The interval from the lowest to the highest score.
-Standard Deviation: A measure of the variability of a set of scores about the mean. |
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| What are inferential statistics? |
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Definition
| Allows one to draw general conclusions about a population from information collected in a population sample. Population sample must be representative. |
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Definition
| The highest point of the bell is the average. Shows distribution of scores. Standard deviation is most useful when scores are normally distributed. |
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Definition
| -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 |
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Definition
| A general warm-up period may consist of 5 to 10 minutes of slow activity such as jogging or skipping. A specific warm-up period incorporates movements similar to the movements of the athlete’s sport. It involves 8 to 12 minutes of dynamic stretching focusing on movements that work through the range of motion required for the sport. |
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Definition
| a measure of range of motion (ROM) and has static and dynamic components. |
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Definition
-Joint Structure: Structure determines the joint’s range of motion.
-Age and Sex: Older people tend to be less flexible than younger people; females tend to be more flexible than males.
-Connective Tissue: Elasticity and plasticity of connective tissues affect ROM.
-Resistance Training With Limited Range of Motion: Exercise through a full ROM and develop both agonist and antagonist muscles to prevent loss of ROM.
-Muscle Bulk: Large muscles may impede joint movement.
-Activity Level: An active person tends to be more flexible than an inactive one, but activity alone will not improve flexibility. |
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| When should an athlete stretch? Following practice and competition |
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Definition
-Postpractice stretching facilitates ROM improvements because of increased muscle temperature.
-Stretching should be performed within 5 to 10 minutes after practice.
-Postpractice stretching may also decrease muscle soreness although the evidence on this is ambiguous. |
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| When should an athlete stretch? As a separate session |
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Definition
-If increased levels of flexibility are required, additional stretching sessions may be needed.
-In this case, stretching 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. |
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| How does stretching work? |
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Definition
-Stretch reflex : 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.
-Autogenic inhibition and reciprocal inhibition: Autogenic inhibition is accomplished via active contraction before a passive stretch of the same muscle. Reciprocal inhibition is accomplished by contracting the muscle opposing the muscle that is being passively stretched. Both result from stimulation of Golgi tendon organs, which cause reflexive muscle relaxation. |
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| What are the types of stretching? |
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Definition
-Static Stretch: A static stretch is slow and constant, with the end position held for 30 seconds.
-Ballistic Stretch: A ballistic stretch typically involves active muscular effort and uses a bouncing-type movement in which the end position is not held.
-Dynamic Stretch: A dynamic stretch is a type of functionally based stretching exercise that uses sport-specific movements to prepare the body for activity. |
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Term
| What are the types of PNF? Hold-Relax |
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Definition
Passive prestretch (10 seconds), isometric hold (6 seconds), passive stretch (30 seconds)
-Passive prestretch of hamstrings during hold-relax PNF hamstring stretch. Isometric action during hold-relax PNF hamstring stretch. Increased ROM during passive stretch of hold-relax PNF hamstring stretch |
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| What are the types of PNF? Contract-relax |
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Definition
Passive prestretch (10 seconds), concentric muscle action through full ROM, passive stretch (30 seconds)
-Passive prestretch of hamstrings during contract-relax PNF stretch. Concentric action of hip extensors during contract-relax PNF stretch. Increased ROM during passive stretch of contract-relax PNF stretch |
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| What are the types of PNF? Hold-relax with agonist contraction |
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Definition
| During third phase (passive stretch), concentric action of the agonist used to increase the stretch force |
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| What are the terms for the different hand placements? |
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Definition
| In the pronated grip, the palms are down and the knuckles are up; also called the overhand grip. In the supinated grip, the palms are up and the knuckles are down; also known as the underhand grip. In the neutral grip, the knuckles point laterally—as in a handshake. The alternated grip uses one hand in a pronated grip and the other in a supinated grip. The hook grip is similar to the pronated grip except that the thumb is positioned under the index and middle fingers. The thumb is wrapped around the bar in all of the grips shown; this positioning is called a closed grip. When the thumb does not wrap around the bar, the grip is called an open or false grip. |
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| What are the grip width terms? |
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Definition
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Term
| Spotting Overhead Exercises and Those With the Bar on the Back or Front Shoulders |
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Definition
| Ideally, to promote the safety of the lifter, the spotters, and others nearby, overhead exercises and those involving the bar on the back or front shoulders should be performed inside a power rack with the crossbars in place at an appropriate height. |
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Term
| Spotting Overhead Exercises and Those With the Bar on the Back or Front Shoulders |
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Definition
| Out-of-the-rack exercises (e.g., forward step lunge or step-up) with heavy weights can result in serious injury. These exercises should be executed only by well-trained and skilled athletes and spotted by experienced professionals. |
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| Spotting Over-the-Face Exercises |
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Definition
| When spotting over-the-face barbell exercises, it is important for the spotter to 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 |
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| What are the resistance training program design variables? |
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Definition
| Needs analysis, Exercise selection, Training frequency, Exercise order, Training load and repetitions, Volume, Rest periods |
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Term
| Needs analysis: Evaluation of the sport |
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Definition
| 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.) |
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| Needs analysis: Assessment of the athlete |
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Definition
-Training Status: 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
-Physical Testing and Evaluation: Tests should relate to the athlete’s sport. Use the results of the movement analysis to select tests. After testing, compare results with normative or descriptive data to determine the athlete’s strengths and weaknesses.
-Primary Resistance Training Goal: Typically to improve strength, power, hypertrophy, or muscular endurance. Concentrate on one training outcome per season. |
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Term
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Definition
| 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. |
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Definition
| usually recruit smaller muscle areas, involve only one primary joint, and are considered less important to improving sport performance. |
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Definition
emphasize loading the spine directly
or indirectly. |
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Definition
| are structural exercises that are performed very quickly or explosively. |
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| What considerations should be made regarding training frequency? |
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Definition
| 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. |
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| What should be the exercise order? What ways are there to split up a routine |
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Definition
| Exercise order is the sequence of resistance exercises performed during one training session. Power (snatch, hang clean, power clean, and push and jerk), Non-power core exercises, Assistance Exercises. More highly resistance-trained (intermediate or advanced) athletes can augment their training by using a split routine in which different muscle groups are trained on different days. |
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| How do we assign load and reps |
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Definition
| -The heavier the load, the lower the number of repetitions that can be performed. 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. Heavy day” loads are designed to be full repetition maximums, the greatest resistance that can be successfully lifted for the goal number of repetitions. The loads for the other training days are reduced (intentionally) to provide recovery after the heavy day while still maintaining sufficient training frequency and volume. |
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Term
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Definition
| A conservative method that can be used to increase an athlete’s training loads; 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 |
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| How should single or multiple sets and reps be assigned based on goals? |
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Definition
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.
-Strength and Power: Volume assignments for power training are typically lower than those for strength training in order to maximize the quality of exercise.
-Hypertrophy: Increases in muscular size are associated with higher training volumes and performing three or more exercises per muscle group.
-Muscular Endurance: Programs for muscular endurance involve many repetitions (12 or more) per set, lighter loads, and fewer sets. |
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| What should the rest periods be for each goal? |
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Definition
-Strength and Power: Maximal or near-maximal loads require longer rest periods. Guidelines range from 2 to 5 minutes.
-Hypertrophy: Short to moderate rest periods are required. Typical strategies range from 30 seconds to 1.5 minutes.
-Muscular Endurance: Very short rest periods of 30 seconds or less are required. |
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| What is the mechanical model of plyometric exercise? |
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Definition
| Elastic energy in tendons and muscles is increased with a rapid stretch (as in an 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. |
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| Neurophysiological model of plyometric exercise? |
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Definition
| When muscle spindles are stimulated, the stretch reflex is stimulated, sending input to the spinal cord via Type Ia nerve fibers. After synapsing with the alpha motor neurons in the spinal cord, impulses travel to the agonist extrafusal fibers, causing a reflexive muscle action. |
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Term
| What are the 3 phases of the SSC? |
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Definition
-The eccentric phase begins at touchdown and continues until the movement ends.
-The amortization phase is the transition from eccentric to concentric phases; it is quick and without movement.
-The concentric phase follows the amortization phase and comprises the entire push-off time, until the athlete’s foot leaves the surface. |
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| Explain the key lower body plyometric drills |
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Definition
-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. There are a wide variety of lower body drills with various intensity levels and directional movements.
-Jump in place, standing jumps, multiple hops and jumps, bounds, box drills, depth jumps |
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Term
| What determines intensity of plyometrics? |
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Definition
| Plyometric intensity 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. |
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Term
| Proper recovery of a program |
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Definition
| 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. Furthermore, drills for a given body area should not be performed two days in succession. |
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Term
| proper volume of a program |
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Definition
| -For lower body drills, plyometric volume is ex-pressed as contacts per workout (or in distance for bounding drills). For upper body drills, plyometric volume is ex-pressed as the number of throws or catches per workout. Recommended lower body volumes vary for athletes with different levels of experience. |
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| What considerations should be made for youth |
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Definition
| 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 two to three days. |
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| What considerations should be made for the elderly |
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Definition
| The plyometric program should include no more than five low- to moderate-intensity exercises. The volume should be lower, that is, should include fewer total foot contacts than a standard plyometric training program. The recovery time between plyometric workouts should be three to four days. |
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| What are the safety concerns? |
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Definition
| Before adding any drill, the strength and conditioning professional must demonstrate proper technique to the athlete. Proper landing technique is essential to prevent injury and improve performance in lower body plyometrics. |
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Term
| What must an athlete bench, squat etc.. to do plyometrics? |
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Definition
Bench: at least 1.0 times the body weight for larger athletes (those weighing over 220 pounds, or 100 kg) and at least 1.5 times the body weight for smaller athletes (those weighing less than 220 pounds).
- Squat: perform five repetitions of the squat with 60% body weight in 5 seconds or less.
-Balance: 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. |
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