Strength and Agility Testing for Athletes

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Questions and Answers

What is the recommended maximum box height for individuals weighing 220 pounds or more during depth jumps?

18 inches (correct)

12 inches

36 inches

24 inches

Which principle suggests that training adaptations are specific to the sport's movements and intensity?

Progressive Overload Principle

SAID Principle (correct)

Stretch-Shortening Cycle

Core Stability Principle

Which type of stretching is particularly effective for reducing muscle spindle activity post-exercise?

PNF Stretching

Dynamic Stretching

Ballistic Stretching

Static Stretching (correct)

When using the Stretch-Shortening Cycle (SSC), what phase follows the rapid eccentric phase?

Concentric Phase Signup and view all the answers

What should be done to ensure test reliability in assessment protocols?

Standardize test protocols Signup and view all the answers

To safely increase the intensity of a front barrier hop, which method should be used?

Raise the barrier height Signup and view all the answers

What does the median measure of central tendency provide that the mean does not?

Less susceptibility to extreme values Signup and view all the answers

In the context of instability exercises, which group benefits the most?

Trained athletes aiming to improve core strength Signup and view all the answers

Which test would be most suitable for assessing an athlete's ability to perform high-intensity, short-duration efforts?

Wingate Test Signup and view all the answers

What is the correct order of tests in a comprehensive athletic assessment?

Non fatiguing, agility, max strength/power Signup and view all the answers

What is a primary focus for improving a lineman's performance based on their athletic profile?

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

Which of the following is NOT a key cue for proper jogging and running form?

Feet should face inward during strides Signup and view all the answers

What testing method is primarily used to evaluate balance and stability?

BESS Signup and view all the answers

When backpedaling, which technique is essential for maintaining stability?

Leaning slightly forward at the trunk Signup and view all the answers

In a 1RM Back Squat test, what aspect of training is primarily being assessed?

Maximal strength at lower speeds Signup and view all the answers

During exercise execution of lunges, which statement correctly describes the movement?

The step should be moderately forward. Signup and view all the answers

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

Developing explosive power with high-intensity, low-volume exercises Signup and view all the answers

During the preparatory period of a training program, what is the main objective?

Building general conditioning in preparation for intense training Signup and view all the answers

Which rest interval is generally recommended for plyometric exercises to maintain high power output?

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

What is the recommended percentage of 1RM for training aimed at maximizing muscle hypertrophy?

67-85% of 1RM Signup and view all the answers

Which joint action should be avoided during the wrist extension exercise to prevent strain?

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

What is the purpose of including compound sets or supersets in a training program?

To efficiently target opposing muscle groups and maximize training time Signup and view all the answers

What safety consideration is essential when testing athletes in hot environments?

Measuring humidity and temperature in the testing environment Signup and view all the answers

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

Grass or rubberized mats Signup and view all the answers

What is the role of eccentric action in plyometric exercises?

It helps in impact dampening during landings. Signup and view all the answers

Which technique is recommended for better directional control in backpedaling?

Turning head first. Signup and view all the answers

What distinguishes a superset from a compound set in resistance training?

Superset involves opposing muscle groups. Signup and view all the answers

What does the amortization phase in plyometrics refer to?

The pause between eccentric and concentric actions. Signup and view all the answers

Which of the following is NOT a phase in the power clean and power snatch technique?

Hand clean phase. Signup and view all the answers

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

Hold-Relax focuses on isometric contraction while Contract-Relax uses concentric contraction. Signup and view all the answers

Which rep range should be used when training for maximum strength according to the provided guidelines?

4 reps Signup and view all the answers

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

Kettlebell swings Signup and view all the answers

In what order should strength testing typically be conducted to minimize fatigue?

Non-Fatiguing Tests, Agility Tests, Maximum Strength & Power Tests Signup and view all the answers

What percentage of 1RM corresponds to performing 8 repetitions?

80% Signup and view all the answers

Which of the following statements best defines reliability in the context of testing?

The consistency of a test's results across multiple trials. Signup and view all the answers

What is the recommended recovery time between sets for hypertrophy training?

1-1.5 minutes Signup and view all the answers

Which anaerobic test is noted for lasting only a brief duration of 30 seconds to assess performance?

Wingate Test Signup and view all the answers

Study Notes

Low-Speed Strength Test

Tests like 1RM back squat measure maximal strength at lower speeds
Ideal for assessing well-trained athletes (rowers, powerlifters, 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, used in sports like basketball and soccer
Wingate Test: Assesses anaerobic power using a cycle ergometer, showing 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 to prevent heat stress
Ensure athletes are hydrated and acclimate to hot environments before testing

Sprint Speed

Important for explosiveness and acceleration in football
Lineman with a 5.9-second 40-yard sprint and 20% body fat, sport-specific demands should focus on priority
Improving 40-yard sprint time

Jogging and Running Form

Correct form involves:
Neutral torso (avoid leaning too far forward or backward)
Feet facing forward during strides
Minimize vertical oscillation (avoid excessive up-and-down movement)
Eccentric knee flexion absorbs shock during landing, reducing impact forces

Backpedaling Form

Key Technique Cues:
Lean slightly forward at the trunk
Keep eyes focused straight ahead
Shift weight to the balls of the feet

Exercise Execution: Lunges

Step moderately forward; trailing knee flexing but not touching the floor
Maintain an upright torso to prevent undue strain on the lower back

Wrist Extension Exercise

Avoid wrist flexion toward the floor or extending past a neutral position to prevent wrist strain

Periodization Phases

Strength/Power Phase: High-intensity, low-volume exercises (push jerk, depth jumps) to develop explosive power
Preparatory Period: Foundational phase focusing on building general conditioning through moderate-intensity exercises

Load and Repetition Goals

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

Exercise Arrangement

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

Safety and Environmental Considerations

Testing in Heat: Pre-Test Checklist
Measure humidity and temperature
Allow athletes to acclimate for 7–10 days
Provide adequate hydration and consider electrolyte balance to prevent dehydration and heat stress
Warm-up

Rest Intervals

Plyometric exercises (e.g., depth jumps) require short rest intervals (5-10 seconds between reps, 2-3 minutes between sets) to maintain high power output
Multi-joint exercises (e.g., squats, deadlifts) require longer rest periods (2-5 minutes) to allow for full recovery due to higher neuromuscular demand

Plyometric Training

Surface and Equipment Safety:
Safe Surfaces: Grass or rubberized mats to reduce joint stress
Depth Jump Height: 24-36 inches is safe, but adjust based on experience and body weight

Increasing Exercise Intensity

To increase intensity of exercises like the front barrier hop, increase the barrier height or distance.

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

SSC involves a rapid eccentric (stretch) phase followed by a concentric (shortening) phase to enhance force production

Core Stability and Instability Training

Instability exercises are beneficial for trained athletes aiming to improve core strength and balance, or for injured athletes undergoing rehabilitation

SAID Principle and Specificity

Training adaptations are specific to the movements and intensity of the sport
Exercises should mimic sport movements and match the intensity of competition to optimize gains

Measures of Central Tendency

The median is the best measure when interpreting scores with outliers, as it is less affected by extreme values compared to the mean

Reliability of Test

Ensure test reliability and standardize test protocols
Clearly explain the procedure
Involve proper warm-ups and cool-downs

Stretching Techniques

Static stretching is effective for reducing muscle spindle activity

Non-Traditional and Functional Training Exercises

Exercises such as kettlebell swings, tire flips, and loaded chains add variety and functional strength to training programs

Exercise & Strength Testing

Low-Speed Strength Exercises: Bench press, squat, deadlift
Power Exercises: Power clean, hang clean, power jerk, split jerk
Anaerobic Tests: e.g., Wingate Test (30 seconds)
Power Test (Explosive Power): Margaria-Kalamen stair test

Testing Order (Minimizing Fatigue)

Non-fatiguing Tests (e.g., weight, vertical jump)
Agility tests
Maximum Strength & Power Tests (power comes first)
Sprinting/Speed Tests
Fatiguing Anaerobic Capacity Tests (e.g., 300-yard shuttle)
Aerobic Capacity Tests

Strength & Power Training

Rep Ranges by Percentage
Power Exercises: Use higher loads with fewer reps (max 5 reps)

Recovery Between Sets

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

Speed Improvement

For example, a 5.9s 40-yard dash may indicate a need for speed training

Validity & Reliability

Validity: Measures accuracy (e.g., face validity - test appears to measure what it claims)
Reliability: Measures consistency (reproducibility).
Measures of Central Tendency: Mean, mode, median
Measures of Spread: Standard deviation

Plyometric Progressions

Jump in Place
Standing Jumps
Multiple Hops & Jumps
Bounding
Box Jumps
Depth Jumps

Key Technique Points

Eccentric Action
Concentric Action
Backpedaling Technique
Superset vs Compound Set

Calculating Volume Load

Formula: Volume load = sets × reps × weight

Initial Phases of Snatch & Clean

Train with deadlifts for the initial phase
Shrugs for transition
Split Squat Technique: Keep back straight, take long steps, control rear knee descent

Optimal Surfaces for Plyometric Training

Consider training surfaces for optimal performance and safety

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Description

This quiz covers various strength and agility tests used in sports, focusing on their applications for assessing well-trained athletes like rowers and powerlifters. You'll learn about tests such as the BESS, Hexagon, Wingate, and Margaria-Kalamen, and understand the appropriate testing order and environmental conditions necessary for effective performance evaluation.