Podcast
Questions and Answers
Which of the following best describes the primary goal of a strength and conditioning program?
Which of the following best describes the primary goal of a strength and conditioning program?
- To focus exclusively on increasing muscle size, disregarding speed or power.
- To minimize training intensity, prioritizing injury prevention above all else.
- To solely maximize an athlete's muscular endurance for prolonged activity.
- To enhance performance through applied research and physiological understanding. (correct)
Which of the following is an example of assessing power?
Which of the following is an example of assessing power?
- Measuring the distance covered in a long-distance run.
- Determining the number of repetitions completed with a submaximal weight.
- Calculating the maximum weight lifted in a single repetition.
- Measuring vertical jump height. (correct)
How is muscular strength defined in strength and conditioning?
How is muscular strength defined in strength and conditioning?
- The rate at which work is performed.
- The ability to sustain force over an extended period.
- The capacity to change direction quickly in response to a stimulus.
- The maximal force generated in one repetition at a given velocity. (correct)
A weightlifter increases the weight they lift while maintaining the same lifting speed. How does this affect their power output?
A weightlifter increases the weight they lift while maintaining the same lifting speed. How does this affect their power output?
Which type of muscle action involves the muscle lengthening while producing force?
Which type of muscle action involves the muscle lengthening while producing force?
What differentiates agility from speed in the context of athletic training?
What differentiates agility from speed in the context of athletic training?
Which of the following is the MOST accurate description of isokinetic exercise?
Which of the following is the MOST accurate description of isokinetic exercise?
A runner focuses on long, slow distance (LSD) training. What energy system is primarily being developed?
A runner focuses on long, slow distance (LSD) training. What energy system is primarily being developed?
What is the key difference between absolute and relative strength?
What is the key difference between absolute and relative strength?
Which of the following scenarios primarily utilizes the anaerobic energy system?
Which of the following scenarios primarily utilizes the anaerobic energy system?
Which of the following components of fitness is BEST described as a muscle's ability to exert force over an extended period?
Which of the following components of fitness is BEST described as a muscle's ability to exert force over an extended period?
During an isometric muscle action, what is the relationship between the force produced by the muscle and the external resistance?
During an isometric muscle action, what is the relationship between the force produced by the muscle and the external resistance?
Which of the following professional certifications is MOST directly associated with the field of strength and conditioning?
Which of the following professional certifications is MOST directly associated with the field of strength and conditioning?
A coach wants to improve an athlete's power. According to the definition of power, what strategies would be effective?
A coach wants to improve an athlete's power. According to the definition of power, what strategies would be effective?
A basketball player is dribbling down the court and quickly changes direction to avoid a defender. Which component of fitness is MOST responsible for this action?
A basketball player is dribbling down the court and quickly changes direction to avoid a defender. Which component of fitness is MOST responsible for this action?
Flashcards
Strength & Conditioning
Strength & Conditioning
Improving performance by increasing size, speed and strength, using research and practical application.
Absolute Strength
Absolute Strength
The maximum force exerted, regardless of muscle or body size.
Relative Strength
Relative Strength
Maximum force exerted relative to an individual’s weight or mass.
Muscular Endurance
Muscular Endurance
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Power
Power
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Anaerobic Training
Anaerobic Training
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Aerobic Training
Aerobic Training
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Concentric Muscle Action
Concentric Muscle Action
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Eccentric Muscle Action
Eccentric Muscle Action
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Isometric Muscle Action
Isometric Muscle Action
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Isokinetic Muscle Action
Isokinetic Muscle Action
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Speed
Speed
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Agility
Agility
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Strength & Conditioning Coach
Strength & Conditioning Coach
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Study Notes
- Strength and Conditioning aims to make individuals bigger, faster, and stronger.
- It applies research to practical application.
- Strength and Conditioning uses understanding of physiological concepts and exercise techniques to improve and enhance performance.
Concepts of Strength & Conditioning
- Exercise Physiology
- Program Design
- Injury Prevention
- Exercise Technique/Coaching
Components of Fitness
- Muscular Strength and Endurance
- Anaerobic Fitness
- Aerobic Fitness
- Flexibility
- Body Composition
Strength
- Muscular Strength is the maximal force generated in one repetition at a given velocity of exercise.
- Strength can be expressed in relative and absolute terms
Absolute Strength
- Absolute strength is the maximum amount of force exerted, regardless of muscle or body size.
Relative Strength
- Relative strength takes the individual’s weight/mass into account.
Strength vs. Endurance
- Muscular Endurance is a function of a muscle producing force over multiple consecutive contractions.
- Muscular endurance can be assessed in time frames ranging from seconds, minutes, or hours.
Power
- Power is the time rate of doing work.
- Power = work/time
- Increased by performing greater work in the same amount of time or by performing the same work in less time.
Power Assessments
- Vertical Jumps
- Wingate
Anaerobic vs. Aerobic
- Anaerobic Training: energy generated by systems with the absence/lack of oxygen.
- Anaerobic Training: high intensity training with short, intermittent bouts.
- Aerobic Training: energy generated by systems with the presence of oxygen.
- Aerobic Training: LSD (low, slow duration).
Types of Muscle Actions
- Isotonic: Resistance is constant; dynamic.
- Concentric: muscle shortens; Force > external resistance
- Eccentric: muscle lengthens; Force < external resistance
- Isometric: no change in length; static; Force = external resistance
- Isokinetic: speed is constant; can be concentric, eccentric, or isometric.
Speed & Agility
- Speed: ability to move the body as fast as possible (linear)
- Agility: skills and abilities needed to change direction, velocity (how fast), or mode (linear, lateral, diagonal) in response to stimulus.
Careers
- Strength & Conditioning Coach: Need bachelor’s; preferred Master’s if working in high education
- Certifications: NSCA, CSCS (Certified Strength & Conditioning Specialist)
- Other certifications: CPT, USAW, Nutrition Certified
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