Study Guide Exam Two PDF

Low-Speed Strength Test: Tests like the 1RM Back Squat measure maximal strength at lower speeds. These tests are ideal for assessing well-trained athletes such as rowers, powerlifters, or football players who require maximal force production. Other Tests: o...

Low-Speed Strength Test: Tests like the 1RM Back Squat measure maximal strength at lower speeds. These tests are ideal for assessing well-trained athletes such as rowers, powerlifters, or football players who require maximal force production. Other Tests: o BESS (Balance Error Scoring System): Tests balance and stability, commonly used for concussion rehabilitation. o Hexagon Test: Assesses agility and quickness, commonly used in sports like basketball and soccer. o Wingate Test: Assesses anaerobic power, typically performed on a cycle ergometer, providing insights into an athlete's ability to perform high- intensity, short-duration efforts. o Margaria-Kalamen Test: Measures explosive power through a stair climb, typically used to assess lower body power. Testing Order and Conditions: Order of Tests: 1. Non fatiguing 2. Agility 3. Max strength/ power 4. Sprint/speed 5. Local muscular endurance 6. Fatiguing anaerobic 7. Aerobic capacity test Environmental Conditions: o Monitor temperature and humidity when testing in hot conditions to prevent heat stress. Ensure athletes stay hydrated and give them time to acclimate to hot environments before testing. Assessing Training Needs:  For a lineman with a 5.9-second 40-yard sprint and 20% body fat, based on their sport-specific demands: o Sprint Speed: Improving their 40-yard sprint time could be a priority, given the importance of explosiveness and acceleration in football. Movement Techniques and Errors Jogging and Running Form: Correct form involves: o Keeping a neutral torso (avoid leaning too far forward or backward). o Ensuring feet face forward during strides. o Minimizing vertical oscillation (avoid excessive up-and-down movement). o Eccentric knee flexion absorbs shock during landing, reducing impact forces. Backpedaling Form: Key Technique Cues: o Lean slightly forward at the trunk. o Keep eyes focused straight ahead, not on the ground. o Shift weight to the balls of the feet to maintain stability and quick foot turnover. Exercise Execution: Lunges: o Step moderately forward, with the trailing knee flexing but not touching the floor. o Maintain an upright torso (avoid excessive forward lean) to prevent undue strain on the lower back. Wrist Extension Exercise: o Avoid wrist flexion toward the floor or extending the wrist past a neutral position to prevent strain on the wrist joint. Training Program Design Periodization Phases: Strength/Power Phase: o Focuses on high-intensity, low-volume exercises like the push jerk and depth jumps to develop explosive power. Preparatory Period: o A foundational phase that focuses on building general conditioning through moderate-intensity exercises to prepare the body for more intense training in later phases. Load and Repetition Goals: Hypertrophy: o Training at 67-85% of 1RM, typically aiming for 8-12 reps to maximize muscle size. Strength Training: o Training at 85% or more of 1RM, with lower repetitions (3-6 reps) to develop maximal strength. Power Training: o 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 efficiently target opposite muscle groups and maximize training time. Safety and Environmental Considerations Testing in Heat: Pre-Test Checklist:  o Measure humidity and temperature in the testing environment. o Allow athletes to acclimate to heat for 7-10 days. o Provide adequate hydration and consider electrolyte balance to prevent dehydration and heat stress. o Warm-up: Never skip the warm-up, as this helps prevent injury, particularly in high temperatures. 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) typically require longer rest periods (2-5 minutes) to allow for full recovery due to their higher neuromuscular demand. Plyometric Training Surface and Equipment Safety: Safe Surfaces: Grass or rubberized mats are ideal for plyometric exercises, reducing joint stress. Depth Jump Height: Typically, 24-36 inches is safe for most athletes, but adjust based on experience level and body weight. For a person 220 pounds or over box height should not be higher than 18 inches and they should avoid high volume high intensity Increasing Exercise Intensity: To increase intensity for exercises like the front barrier hop, raise the barrier height or increase the jump distance. JSM-Bo-Box-Depth Progression: Gradually increase the intensity and height of depth jumps as an athlete becomes more proficient. Progressive overload is key to improving plyometric power. Stretch-Shortening Cycle (SSC) and SEC (Series Elastic Component): The SSC involves a rapid eccentric (stretch) phase followed by a concentric (shortening) phase, which enhances force production.  A greater stretch (eccentric load) typically produces a greater concentric contraction, making the exercise more effective. Core Stability and Instability Training Application of Instability Exercises: Instability exercises are most beneficial for trained athletes aiming to improve core strength and balance, or injured athletes undergoing rehabilitation to enhance joint stability. SAID Principle and Specificity SAID Principle (Specific Adaptations to Imposed Demands): Training adaptations are specific to the movements and intensity of the sport. For example, training for swimming will involve different movements than training for sprinting. Exercises should mimic sport movements and match the intensity of competition for optimal gains. Measurements, Testing Reliability, and Statistical Analysis 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. Test Reliability: Ensure test reliability by standardizing test protocols, explaining the procedure clearly, and incorporating proper warm-ups and cool-downs to minimize errors. Stretching Techniques Static Stretching: Static stretching is effective for reducing muscle spindle activity and aiding in muscle relaxation post-exercise. Proprioceptive Neuromuscular Facilitation (PNF):  Typical PNF protocol includes: o Passive pre stretch (10-30 seconds). o Active contraction of the muscle being stretched (e.g., hold-relax, contract-relax). o Common types of PNF stretches: ▪ Hold-Relax: Stretch 10 seconds, isometric contraction 6 seconds, then stretch again 30 seconds. Autogenic ▪ Contract-Relax: Stretch 10 seconds, full ROM concentric contraction against resistance, then stretch again. Autogenic ▪ Hold relax with against contraction: 10 second stretch, contract quad and add more pressure 6 seconds, stretch 30 seconds reciprocal Non-Traditional and Functional Training Exercises Examples of Non-Traditional Exercises: Exercises such as kettlebell swings, tire flips, and loaded chains can add variety and functional strength to training programs. These exercises are often more sport-specific than traditional weightlifting, improving overall functional strength and athleticism. Complementing Core Lifts: Non-traditional exercises complement core lifts (e.g., squats, deadlifts) by providing training stimuli that simulates sport-specific movements and improve real-world strength application. Exercise & Strength Testing Low-Speed Strength Exercises: Bench press, squat, deadlift. Power Exercises: Power clean, hang clean, power jerk, split jerk. Anaerobic Tests: Typically, last 10-30 seconds (e.g., Wingate Test - 30 seconds). Power Test (Explosive Power): Margaria-Kalamen stair test. Testing Order (Minimizing Fatigue) 1. Non-fatiguing Tests (e.g., weight, vertical jump). 2. Agility Tests. 3. Maximum Strength & Power Tests (power comes first). 4. Sprinting/Speed Tests. 5. Fatiguing Anaerobic Capacity Tests (e.g., 300-yard shuttle). 6. Aerobic Capacity Tests. Strength & Power Training Rep Ranges by Percentage: o 90% = 4 reps o 80% = 8 reps o 67% = 12 reps Power Exercises: Use higher loads with fewer reps; max of 5 reps (1 rep ~90% 1RM, 5 reps ~75% 1RM). Recovery Between Sets Strength & Power: 2-5 min rest. Hypertrophy: 1-1.5 min rest. Endurance: 30 sec rest. Testing Adaptations  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. Measure of Spread: Standard deviation. Plyometric Progressions 1. Jump in Place. 2. Standing Jumps. 3. Multiple Hops & Jumps. 4. Bounding. 5. Box Jumps. 6. Depth Jumps. Key Technique Points Eccentric Action: Plays a significant role in impact dampening during landings. Concentric: Propulsion Backpedaling Technique: Turn head first for better directional 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. Additional Topics Body Mechanics in Rowing: Maintain slight backward lean unless chest- supported.  Initial Phases of Snatch & Clean: Train with deadlifts for 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. Page 474 what are the three phases of the plyometrics what are the three different phases that we talked about eccentric concentric what's that middle part OK was it amortization alright good be real quick with this what is the amortization it's the pause between how do we train that how what do we wanna do we wanna improve what should happen to that amortization phase should become quicker right smaller right however you want to think about it all that means is that they're the time on the ground should be less good and that could you tell me the three different types who 10 seconds passes then what six second and then there's a middle phase and then you do the the 32nd OK so 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 Downward movement phase slowly lower of bar Hand clean and hand snatch eliminate first pull