Maximal Strength and Agility Testing

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Questions and Answers

What is the correct sequence of movements in the power clean and power snatch?

First pull deadlift, catch, transition, second pull

First pull deadlift, transition, second pull, catch (correct)

Catch, first pull, transition, second pull

Transition, second pull, catch, first pull deadlift

Which statement best describes the role of the eccentric action during plyometric exercises?

It aids in muscle hypertrophy

It increases muscle endurance significantly

It plays a significant role in impact dampening during landings (correct)

It generates maximum height during jumps

What is the primary difference between a superset and a compound set?

Supersets involve heavy weights, while compound sets use lighter weights

Supersets are performed in a circuit, while compound sets are performed in isolation

Supersets target opposing muscle groups, while compound sets involve the same muscle group (correct)

Supersets involve the same muscle group, while compound sets target opposing muscles

What aspect of the amortization phase in plyometric training should be targeted for improvement?

Reducing the duration of the amortization phase Signup and view all the answers

What should be maintained during the body mechanics in rowing for optimal performance?

Slight backward lean unless chest-supported Signup and view all the answers

What is the primary distinguishing factor between the Hold-Relax and Contract-Relax PNF stretching techniques?

Hold-Relax emphasizes stretching before contraction. Signup and view all the answers

Which of the following is NOT considered a low-speed strength exercise?

Power clean Signup and view all the answers

When organizing testing order to minimize fatigue, which test combination is correctly sequenced?

Non-fatiguing Tests followed by Agility Tests Signup and view all the answers

Which of these rep ranges corresponds to a load of 80% of one's 1RM?

8 reps Signup and view all the answers

What is the recommended recovery time between sets for strength and power training?

2-5 minutes Signup and view all the answers

Which term describes the accuracy of a test in measuring what it claims to measure?

Validity Signup and view all the answers

Which of the following exercises is classified as a non-traditional exercise?

Kettlebell swings Signup and view all the answers

Which measure represents the spread of a data set?

Standard deviation Signup and view all the answers

What is the maximum box height for athletes weighing 220 pounds or over when performing depth jumps?

18 inches Signup and view all the answers

What is the primary focus of the 1RM Back Squat test?

Evaluating maximal strength at lower speeds Signup and view all the answers

Which phase occurs immediately after the eccentric (stretch) phase in the Stretch-Shortening Cycle (SSC)?

Concentric phase Signup and view all the answers

Which test is designed to assess anaerobic power and is typically performed on a cycle ergometer?

Wingate Test Signup and view all the answers

In what order should the tests be conducted based on the specified testing order?

Max strength/power, Local muscular endurance, Fatiguing anaerobic Signup and view all the answers

Why is the median considered a better measure than the mean in the presence of outliers?

It is less influenced by extreme values. Signup and view all the answers

What is the primary focus of the strength/power phase in a training program?

High-intensity, low-volume exercises to develop explosive power Signup and view all the answers

For a lineman with a 5.9-second 40-yard sprint, what should be a priority for improvement based on their sport-specific demands?

Improving 40-yard sprint time Signup and view all the answers

What best describes instability exercises in terms of their intended audience?

Beneficial primarily for trained athletes and injured athletes. Signup and view all the answers

During hypertrophy training, which of the following repetition ranges is typically targeted?

8-12 reps Signup and view all the answers

Which of the following is NOT a crucial aspect of correct jogging and running form?

Leaning excessively forward Signup and view all the answers

Which principle emphasizes that training adaptations are specific to movements and intensity of the sport?

SAID Principle Signup and view all the answers

What should be avoided during wrist extension exercises to prevent strain?

Extending the wrist beyond a neutral position Signup and view all the answers

What is a key consideration for testing in heat?

Measure humidity and temperature beforehand Signup and view all the answers

What is a typical step in the Proprioceptive Neuromuscular Facilitation (PNF) stretching protocol?

Passive pre-stretch for 10-30 seconds. Signup and view all the answers

What technique cue is important for backpedaling form?

Eyes focused straight ahead Signup and view all the answers

How can exercise intensity for the front barrier hop be increased?

Raise the barrier height or increase jump distance. Signup and view all the answers

What is the primary purpose of the BESS test?

To assess balance and stability Signup and view all the answers

Which of the following describes the appropriate rest intervals for plyometric exercises?

5-10 seconds between reps and 2-3 minutes between sets Signup and view all the answers

Which is an essential practice to ensure test reliability?

Standardizing test protocols and explaining procedures clearly. Signup and view all the answers

In a training program design, which combination of exercises efficiently targets opposite muscle groups?

Compound sets or supersets of opposing muscle groups Signup and view all the answers

During lunges, which of the following is a correct execution technique?

Stepping moderately forward without touching the floor with the trailing knee Signup and view all the answers

What is the recommended approach to hydration prior to heat testing?

Provide adequate hydration and consider electrolyte balance Signup and view all the answers

Which of the following surfaces is considered safe for plyometric exercises?

Grass or rubberized mats Signup and view all the answers

Study Notes

Low-Speed Strength Test

Tests like the 1RM back squat measure maximal strength at lower speeds
Ideal for assessing well-trained athletes like rowers, powerlifters, and football players needing maximal force production

Other Tests

BESS (Balance Error Scoring System): Tests balance and stability, commonly used for concussion rehabilitation
Hexagon Test: Assesses agility and quickness, commonly used in sports like basketball and soccer
Wingate Test: Assesses anaerobic power, performed on a cycle ergometer, analyzing an athlete's ability to perform high-intensity, short-duration efforts
Margaria-Kalamen Test: Measures explosive power through a stair climb, typically used to assess lower-body power

Testing Order and Conditions

Order of Tests:
- Non-fatiguing
- Agility
- Max strength/power
- Sprint/speed
- Local muscular endurance
- Fatiguing anaerobic
- Aerobic capacity test
Environmental Conditions: Monitor temperature and humidity in hot conditions. Ensure athletes stay hydrated and adjust to the conditions before testing.

Sprint Speed

Important for explosiveness and acceleration (football)

Movement Techniques and Errors

Jogging and Running Form:
- Maintain a neutral torso (avoid leaning too far forward or backward)
- Ensure feet face forward
- Minimize vertical oscillation
- Eccentric knee flexion absorbs shock, reduces impact forces
Backpedaling Form:
- Lean slightly forward at the trunk
- Keep eyes focused on straight ahead, not the ground
- Shift weight to the balls of the feet to maintain stability and quick foot turnover

Training Program Design

Periodization Phases:
- Strength/Power Phase: Focuses on high-intensity, low-volume exercises like the push jerk and depth jumps for explosive power development.
- Preparatory Period: Builds general conditioning with moderate-intensity exercises to prepare the body for more intense training later.

Load and Repetition Goals

Hypertrophy: Train at 67-85% of 1RM for 8-12 reps to maximize muscle size.
Strength Training: Train at 85% or more of 1RM with lower repetitions (3-6 reps) to boost maximal strength.
Power Training: Target explosive movements (e.g., power clean) with 75-90% of 1RM and 1-5 repetitions for maximum power output.

Exercise Arrangement

Use compound sets (e.g., bench press followed by back row), or supersets (e.g., squat paired with deadlift), effectively targeting opposite muscle groups and optimizing training time

Safety and Environmental Considerations

Testing in Heat: Measure humidity and temperature, allow athletes to acclimate (7-10 days), provide adequate hydration, and include warm-ups to prevent dehydration and injury.

Rest Intervals

Plyometric exercises (e.g., depth jumps): Short rest intervals (5-10 seconds between reps, 2-3 minutes between sets) for high power output
Multi-joint exercises (e.g., squats, deadlifts): Longer rests (2-5 minutes) allow for neuromuscular recovery

Surface and Equipment Safety

Safe surfaces (grass, rubber mats) for plyometric exercises reduce joint stress
Adjust jump height (24-36 inches) based on athlete experience and weight.

Increasing Exercise Intensity

Adjust exercises like barrier hops by raising the barrier height or increasing the jump distance to increase intensity

Stretch-Shortening Cycle (SSC) and SEC (Series Elastic Component)

The SSC integrates eccentric (stretch) followed by concentric (shortening) phases enhancing force production

Core Stability and Instability Training

Instability exercises benefit trained athletes for improved core strength, balance, and injured athletes recovering to enhance joint stability.

SAID Principle and Specificity

Training adaptations are specific to the sport's movements and intensity.

Measurements, Testing Reliability, and Statistical Analysis

Median is a better measure for interpreting scores with outliers, less affected by extreme values compared to the mean
Ensure test reliability with standardized protocols, clear procedures, proper warm-ups, and cool-downs.

Stretching Techniques

Static stretching effectively reduces muscle spindle activity for post-exercise muscle relaxation.

Non-Traditional and Functional Training Exercises

Exercises like kettlebell swings, tire flips, and chains add variety and improve functional strength, are more sport-specific.
Complement core lifts to provide sport-specific movement training to boost real-world strength application.

Exercise & Strength Testing

Low-Speed Strength: Bench press, squat, deadlift
Power Exercises: Power clean, hang clean, power jerk, split jerk
Anaerobic Tests: Wingate Test (30 seconds)
Power Test (Explosive Power): Margaria-Kalamen stair test
Testing Order (Minimizing Fatigue): Non-fatiguing, agility, max strength/power, sprint/speed, fatiguing anaerobic, aerobic capacity.

Strength & Power Training

Rep Ranges by Percentage for exercises

Recovery Between Sets

Strength & Power: 2-5 min rest
Hypertrophy: 1-1.5 min rest
Endurance: 30 sec rest

Speed Improvement

Speed training may be needed for athletes with slow 40-yard dash times.

Validity & Reliability

Validity: Measures accuracy
Reliability: Measures consistency

Plyometric Progressions

Progressions include Jump in Place, Standing Jumps, Multiple hops & jumps, Bounding, Box Jumps, and Depth Jumps.

Key Technique Points

Eccentric action dampens impact during landings, concentric action propels
Backpedaling technique involves turning head first for control

Superset vs Compound Set

Superset: Opposing muscle groups (e.g., bench press and back row)
Compound Set: Same muscle group (e.g., bench press and pec fly).

Calculating Volume Load

Formula: Volume load = sets × reps × weight

Optimal Surfaces for Plyometric Training

Use suitable training surfaces for optimal performance and safety.

Initial Phases of Snatch & Clean

Training with deadlifts for the initial phase, and shrugs for transition.
Split Squat Technique: Maintain a straight back, long steps, control the descent of the rear knee.

Power clean and power snatch

First pull deadlift
Transition shoulder shrug/scoop and calf raise
Second pull up right row
Catch rotate elbows under bar

Studying That Suits You

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Description

Explore various tests used to assess athletic performance, including the 1RM back squat for maximal strength and the BESS for balance. This quiz will cover testing order, specific assessments for different sports, and conditions necessary for accurate measurement. Ideal for fitness professionals and sports enthusiasts.