EXS 482 Exam 2 Questions and Complete Solutions Graded A+.

EXS 482 Exam 2 Questions and Complete Solutions Graded A+ Relative strength/power - Answer: is strength or power/bodyweight or strength or power in relation to bodyweight Absolute strength/power - Answer: is total strength or power generated, not in relation to one's own bodyweight Base running - Answer: Relative Power (power movement and moving own body weight) Pitching - Answer: Absolute Power (power- force rapidly, all power applied to object- ball) Hitting - Answer: Absolute Power (advantage to be bigger and stronger not about moving body, but hitting ball) 1 RM Squat - Answer: Absolute Power (bigger/stronger) 1 RM squat/bodyweight - Answer: Relative Power (because bodyweight is apart now) Standing broad jump - Answer: Relative Power (moving own weight, advantage to be lighter) 1 RM Clean - Answer: Absolute Power (not about weight) Spiking volleyball - Answer: both Jump= relative power, spike ball= absolute power Tennis - Answer: Both run= Relative power, hit ball= absolute power Med ball throw - Answer: absolute Power (all throws are power movements) Serve tennis ball - Answer: Absolute Power 7 steps to Designing a Training Program: Not going to consider: - Answer: 1. What makes you most sore 2. What gets you most out of breath 3. What makes you sweat most 4. What other athletes are doing 5. What makes you look best *All of these are irrelevant. Goal is to increase sport performance and decrease risk of injury for each athlete 7 steps to Designing a Training Program: - Answer: Step 1: Needs Analysis Step 2: Exercise Selection Step 3: Exercise Order Step 4: Training Frequency Step 5: Volume Step 6: Loads and Reps Step 7: Rest Periods Between Sets Step 1: Needs analysis - Answer: A. Evaluate the demands/characteristics/requirements of sport and each position (all different). Must perform 4 analysis to do this B. Evaluate each athlete individually C. Where is the athlete at in their season? 4 analysis - Answer: - 1. Movement analysis - 2. Physiological Analysis - 3. Metabolic Analysis - 4. Injury Analysis 1. Movement analysis - Answer: o Analyze the prevalent movement patterns and joint actions of body mechanics o Identify common patterns for each sport/position o How? -- Watch it live, Watch video, NSCA Journal o What will you do with this info? -- Choose exercises that mimic and strengthen movement patterns that are prevalent in the sport/position 2. Physiological Analysis - Answer: o Prioritize the important attributes for success in sport and each position (strength, power, mass, ms endurance, agility, flexibility, etc.) o How? -- Watch it live, Watch video, NSCA Journal o What will you do with that info? -- Emphasize improving these attributes in program 3. Metabolic Analysis - Answer: o Identify primary energy systems involved in the sport and for each position o How? -- Watch live, Watch video,NSCA Journal o What will you do with this info? -- Put drills in program training system 4. Injury Analysis - Answer: o Identify common injuries in the sport and at each position o How? -- NSCA Journal, Coach- can help here with injuries seen, Experience in the sport, Movement analysis o What will you do with this info? -- Strengthen those areas to prevent force overload- add exercise to strengthen areas -- Misconceptions- stretch and avoid B. Evaluate each athlete individually - Answer: 1. Training status 2. Recent and Past Injuries 3. Assessment Scores 1. Training Status - Answer: a. How experienced they are b. Current training condition Why? - These things will influence exercise selection, volume and frequency and intensity of program for athlete 2. Recent and Past Injuries - Answer: Why? - Past injuries require a focus on strengthening that area to prevent a reoccurrence - Recent injuries may require modifications for that athlete 3. Assessment Scores - Answer: Why? - Identify weaknesses and needs (attributes) - Put exercises in program to correct weakness and emphasize improving attributes C. Where is the athlete at in their season? - Answer: Why important? - Entirely different in what part of the season they are in -- Program changes in each part of season- pre-season, in season, early off season, late off season Step 2: Exercise Selection - Answer: A. Specificity (SAID) B. Muscle/Joint/Limb Balance C. Exercise Experience A. Specificity (SAID) - Answer: o Specific adaptations to the imposed demands, body will adapt to specific demands placed on it so train it the way it has to perform o Back to movement analysis then mimic movement patterns with exercises chose o Ex: Crew -- Movements: squat and row -- exercises- deadlifts and squats, row on unstable surface (boat not still) B. Muscle/Joint/Limb Balance - Answer: o Make sure not creating imbalances with exercises toward sport o Ex: Crew -- Rows and pulls but if only pull and never push will create imbalance C. Exercise Experience - Answer: o Cannot give exercises that the athlete does not know how to do—start with basic if they are not experienced o Must consider -- A. Specificity -- B. Muscle/Joint/Limb Balance -- C. Exercise Experience -- D. equipment available -- E. where at in the season -- F. Individual needs o Most sport specific? In season or Off season -- In season because should be training the movement patterns to use in the sport -- Off season- not specific- strengthening Compound exercise - Answer: - movement at 2 or more joint with large amounts of muscle mass used—most exercises in program should be this Why should most exercises be compound in program for athletes and non-athletes? - Answer: - Sport dominated by compound movements so it would be more realistic and transfer better—SAID - Non-athletes—still same because more realistic- life dominated by compound movements Structural exercise - Answer: - Compound exercise that loads the spine -- Easiest way to load spine with barbell on front or back Why are structural exercises important and prevalent? - Answer: - Require core stabilization and thus strength core, maximum increase in hormones release, and maximum increase in bone density - Assistance exercise - Answer: - Exercise movements at 1 joint and small amounts of muscle mass used - Should not be emphasized but used as prehab Prehab - Answer: - Doing assistance exercises that target the common injuries in that sport and strengthen them so will not need therapy later -- Ex: pitcher—rotator cuff injury is common · Do internal/external rotation to strengthen and prevent injury risk Step 3: Exercise Order - Answer: A. Power Movements B. Compound Strength Movements 1. Larger Mass 2. Smaller Mass C. Assistance Movements 1. Larger mass 2. Smaller mass Example- Order this total body exercise - Answer: - Squat, bp, clean, bent over row, external rotation Order - Answer: 1. Clean a. Power movements first because will not be fatigued—cannot be tired and explosive 2. Squat a. Compound movement 2nd and one with most amount of muscle mass 3. Bent over row a. Compound movement and second amount of muscle mass used 4. Bench press a. Compound movement with smaller amount of muscle mass used 5. External rotation a. Assistance movement—not first because will tire this muscle out - Warm up- but not tire and fatigue these muscles before working them Joint specific - Answer: just because flexible at shoulder does not mean you are at the hips- have to test for each sport most meaningful then test Step 4: Training Frequency (number of training sessions/week) - Answer: A. Training Status B. Where at in season C. Load/intensity D. Exercise Types E. Concurrent Training Activities F. Sleep G. Diet/Supplements H. Other stressors - Answer: A. Training Status - The shape that they are in, what they know how to do - Beginner- can't do 5-6 days/week B. Where at in season o In season- training frequency less, more energy into practice and games - Out season- higher frequency C. Load/intensity - High intensity, lower frequency - Will over train if increase intensity and frequency D. Exercise Types - OL and plyometrics- need more recovery time - Compound exercises need more recovery time than assistance exercises - Answer: E. Concurrent Training Activities - Lower level (HS)- 2-3 sports and 2-3 different teams- have to take into account won't have time and energy - What the coach is doing F. Sleep - If person works 3 jobs and sleeps 5 hours at night won't be able to do 6 days a week - Another person- 12 credits, 9 hours of sleep- might be able to train 6 days a week G. Diet/Supplements - Eat well- can train more frequently because have energy and speeds up recovery - Supplements- speed up recovery- can train more at higher intensity and recover quicker—legal (creatine), illegal (steroids) H. Other stressors o Mental stress, School, kids, work, relationships o Cannot train as much/as hard with these Frequency/Muscle Group - Answer: - Depends on all variables listed, generally research indicates 72+ hours for large muscle groups and 48+ hours for smaller muscle groups In this case, how do we train more than 2-3 days/week? - 6 day a week train: - Answer: Off season- 6 days/week Sunday- Legs and core Monday- Upper push Tuesday- Upper pull and core Wednesday- Off Thursday- Legs Friday- Upper push and core Saturday- Upper pull Off season- 5 days/week Sunday- Legs and core Monday- Upper push Tuesday- Upper pull and core Wednesday- Off Thursday- Legs and core Friday- Upper push and pull Saturday- Off Off season- 4 days/week Sunday- Legs and core Monday- Off Tuesday- Upper push, pull and core Wednesday- Off Thursday- Legs and core Friday- Off Saturday- Upper push and pull In season - Answer: - no working by muscle group- total body because not enough days -- More realistic doing total body in season- higher specificity in season Step 5: Volume - Answer: (how much or total number sets, reps, and exercises) Factors influencing optimal volumes: A. Training Status B. Where at in season C. Load/intensity D. Exercise Types E. Concurrent Training Activities F. Sleep G. Diet/Supplements H. Other stressors I. Goal ***List Question- List 5 variables that significantly effect training volume/frequency in a training program. - Answer: Step 6: Loads and Reps - Answer: - Muscular Endurance: 12+ reps, ≤67% 1 RM - Muscular Strength: 1-6 reps, ≥ 85% 1 RM - Muscular Mass: 8-12 reps, 67-85% 1 RM Step 7: Rest Periods Between Sets - Answer: - Muscular Endurance: 20-30 seconds - Muscular Strength: 3-5 minutes - Muscular Mass: 30-90 seconds - Power: 3-5 minutes Olympic Lifting: - Answer: - Clean and jerk, snatch, and many derivatives/variations of these 1. Clean and jerk 2. Snatch - Benefit--> Improves Power directly (attribute in OL= power) Other benefits: - Answer: o Muscle Coordination promoted- muscles working together o Less Muscle Imbalance- many muscles used together o Balance- work legs and core together- increases your balance o Burn more calories- a lot of muscles involved- more muscle mass used, more calories burned o Flexibility increased- require large amounts of ROM in body- so improved flexibility Weight? - Answer: Need weight to learn o Do not want to jump and leave ground- need weight heavy enough to keep you down o OL is jump but do not leave ground because weight o Without enough weight- muscle it up § Jump it up- cannot use light/no weight hard to teach Spotting? - Answer: - No spotting OL o Spotter cannot assist—more dangerous if anyone is in the area o Teach to fail Teaching? - Answer: - Teach to fail: o Bar in front-- push it forward and step back o Weight overhead-- push it back and step forward Hang Clean - Answer: o Changes starting position- bar at mid-thigh position (athletic position) instead of picking it up off the ground o Easier to teach like this- without the deadlift from the ground o Depends on position/sport -- Defensive end- regular clean because hand on ground in sport, so start from ground -- Linebacker- start from hang clean position- athletic stance In OL in Olympics - Answer: o want to drop lower- easier to handle more weight—teach how to go low because it matters here Power Clean - Answer: o Sport- teaching in athletic position/power position instead of dropping all the way down o Catch weight in athletic/power position- catch bar at midthigh position o Power- not going as deep to catch it o Some sports have to drop all the way: § Wrestling- regular drop- clean and snatch, benefits because drops to ground § Hockey goalie- regular clean and snatch to drop to ground quickly Olympic Lifting emphasized at higher levels because: - Answer: 1. Increases most important attribute in sport—Power 2. Very specific to our sports and high transfer: 2. Very specific to our sports and high transfer: - Answer: a. Explosive Triple Extension -- Hips, Knees, and Ankles—Sports dominated by this- Prevalent in our sports b. Hips, Legs, Shoulder and Core emphasized c. High speed accelerations of force against resistance to move body or object, or against opponent Common errors: - Answer: - Program errors - Technique errors Program errors - Answer: 1. High reps - Should be 6 or less 2. Short rest - Should be totally recovered almost always - Don't want to fatigue- technique lost when tired Technique Errors - Answer: 1. Reverse Curls- instead of clean - Bar out- should never come more than an inch away from body- should be kept close to center of gravity- easier 2. Not enough hip flexion- flexing jump at knees - On dip before you jump- dip similar to RDL - Flex hips- get hips and knee extension- more muscles involved Squat, Bench Press, and Deadlift force and speed? - Answer: - high force but slow speed - Power generated in Watts - OL- Power and fast Power- clean, squat, snatch, BP? - Answer: - Snatch-#1- most power generated - Clean- power - Squat- less power, slow movements and have to decelerate - BP- less power, slow movements and have to decelerate Energy Systems - Answer: *Always use a combination, but one will always be predominant* - Anaerobic: Dominant during high intensity, intermittent, short duration activity that you can sustain for greater than 2.5 minutes - Aerobic: Dominant during low intensity, continuous, long duration activity that you can sustain for greater than 2.5 minutes - Which is dominant in our sports? - Answer: - Anaerobic- high intensity, short time and rest then go all out again - Highly dominated in almost all sports except marathon, triathlon, etc. Anaerobic Systems: - Answer: (80% energy comes from this in sports) *Both highly predominant in our sports* A. Phosphagen o Dominant during high intensity, all-out activity that could be sustained for less than 8 seconds -- Pitch baseball, football play B. Fast Glycolytic o Dominant during high intensity activity that can be sustained for 8 seconds-2.5 minutes -- One lap around track- 400 meter run Aerobic Systems: - Answer: (< 20% energy in sports from this) A. Slow Glycolytic o Dominant during low- moderate intensity that could be sustained for between 2.5- 20 minutes -- One mile around track B. Oxidative o Dominant during very low intensity activity that could be sustained for greater than 20 minutes -- Walk the mile- stopped at 15 minutes- but could have kept going for long time—still this system -- 10 k run Coach makes you run long endurance: - Answer: - Wrong system- athletes not tired from walking at low intensity for long time. They fatigue at high intensity over and over again- stresses anaerobic system aerobic Problems Training Aerobic System with Athletes: - Answer: 1. Wrong System is being trained. Anaerobic systems highly dominant in our sports. 2. Muscle Fibers take on slow-twitch characteristics, one of which is SLOW CONTRACTION TIME, so decreases power, speed, quickness a. When train jog long time- bad for sports because making more slow twitch fibers which is bad for athletes 3. Inefficient use of time and energy to train in conjunction with anaerobic a. Energy should be spent on more important attributes (strength, power, speed, agility) b. and the aerobic system is enhanced as a by-product of anaerobic training so unnecessary to do with 4. Aerobic Training decreases anaerobic energy production a. Working the aerobic system hurts the anaerobic—but other way around- anaerobic works both systems 5. Over-use injuries are common with aerobic training a. Cross country runners always hurt 6. Aerobic training compromises muscle size and muscle strength Safer? - Answer: Aerobic because anaerobic increases heart rate very high - Ex. Overweight lady beginner- start with anaerobic- not bad for non-athletes How do you train the anaerobic systems? - Answer: 1. Sprints- short and straight run 2. Interval training- sprint one lap- walk- spring again 3. Suicides- run then next group (longer than sprints and change direction) 4. Indian Run- person back sprints to front then jogs 5. Shuttle Runs- hard, easy, hard ***Optimal Work: Rest Ratio: - Answer: - Phosphagen System- 1:12- 1:20 o Every 1 second of work, need 12-20 seconds of rest - Fast Glycolytic System- 1:3- 1:5 o Every 1 second of work, need 3-5 seconds of rest What do you do during rest/recovery period? - Answer: - Light intensity movement- walk o Helps facilitate removal of lactate from the body How long should the work period be when training phosphagen system? - Answer: - 8 seconds or less So how long should the rest period be between sprints if doing 10x, 7 second sprints? - Answer: - 84-140 seconds of rest between 7 seconds of sprints (7x12= 84 7x20= 140) -- So optimal rest period to maximally improve the phosphagen system when doing 7 second sprints between 84-140 seconds How to make sure everyone is sprinting? - Answer: - Split it up by position and how far they should run for each sprint- varies by sport/position - Forcing them to work that system What happens if you do not allow for the calculated rest period? - Answer: A. Shorten the rest period? B. Lengthen the sprint time? C. Increase the rest period between sprints within the optimal range? - Yes, increases intensity of phosphagen system D. Shorten the work period? - Yes, increases intensity of phosphagen system Shortening the rest period - Answer: - Does not allow athlete enough recovery time- so when work time again will not be able to go as hard- so lowers intensity of training Lengthening the sprint time - Answer: - Doesn't make more intense- work longer cannot work at as high of an intensity Increasing intensity - Answer: - Increase rest period between sprint within the optimal range - Shorten the work period How long should the work period be when training the Fast Glycolytic system? - Answer: - The work period should be between 8 seconds to 2.5 minutes - Below 8 seconds- Phosphagen system dominant - Above 2.5 minutes- Slow glycolytic system dominant So how long should the rest period be between intervals or suicides if you are doing 10, 45 second intervals or suicides? - Answer: - 45x3= 135 seconds, 45x5= 225 seconds. So the optimal rest period to maximally improve the fast glycolytic system when doing 45 second work period is between 135-225 seconds - 1:3-1:5- so multiply the 45 by these numbers for FG system What if you want to increase the intensity of your FG system training- how can you do this? - Answer: A. Shorten the rest period? - Shortening rest period- lowers the intensity- athlete will be too tired to perform during work time B. Lengthen the sprint time? - Lowers intensity—athlete has to run further or longer cannot run as hard C. Increase the rest period between sprints within the optimal range? - Yes—increases intensity of FG training D. Shorten the work period? - Yes—increases intensity of FG training What will increasing the intensity (jogging faster rather than walking or jogging very slowly) of the rest period result in? - Answer: A. Decreased intensity of the training B. Stressing the wrong energy system C. Increased intensity of the training D. Both A and B - Decrease intensity of training and stress aerobic system as opposed to anaerobic system Anaerobic system - Answer: - phosphagen - fast glycolytic aerobic system - Answer: - slow glycolytic - oxidative Anaerobic System primary fuel - Answer: - Phosphagen- All-out activity that can be sustained for 8 seconds or less - Fast Glycolytic- High intensity activity that could be sustained for 8 sec.-2.5 min. Aerobic System primary fuel - Answer: - Slow Glycolytic- Low-moderate intensity activity that can be sustained for 2.5-20 min - Oxidative- Very low intensity activity that can be sustained for over 20 minutes - Primary fuel body uses when Phosphagen system is dominant - Answer: o Creatine Phosphate - Primary fuel body uses when Fast Glycolytic system is dominant - Answer: Carbs - Primary fuel body uses when Slow Glycolytic system is dominant - Answer: Carbs - Primary fuel body uses when Oxidative system is dominant - Answer: Fats Creatine - Answer: - Is supplemented by athletes/teams at the high levels because it is the fuel the body utilizes for highest intensity activity that is prevalent in sports and training. o Legal and not tested for o Well established in the research that it is effective and has no harmful side effects Are carbs important for athletes? - Answer: - Yes—very important, primary fuel when FG and SG system is dominant - You need to make sure that athletes understand this since they are told misinformation today about carbohydrates T/F- If you train at a lower intensity, you will lose more fat - Answer: - False—it is a misconception - When decreasing intensity, a greater percent of the fuel utilized does come from fats. However this is irrelevant for fat loss! Fat loss is a result of negative caloric balance. - The higher intensity the activity the more calories burned! In fact the higher the intensity the less percentage of the fuel comes from fats - Not only will you burn more calories during exercise/activity as you increase the intensity, you also burn more calories for a longer period of time post-exercise the more intense the training! T/F- Oxidative is the primary system dominant in sports like football and soccer - Answer: - False— the key is not the time period—key is continuous or not continuous and how high the intensity is - Even though they last 2 hours- high intensity with rest periods over and over T/F- You don't burn/lose fat until after 20 minutes of exercise - Answer: - False—the 20 minute mark indicates the intensity level low enough that you can sustain for greater than 20 minutes- fat is primary fuel - 1. They are the primary fuel when you are working at low intensity whether you are working for 5, 10, 20, 60 minutes—doesn't matter time period but it is to indicate the intensity is LOW! - 2. The primary fuel the body is utilizing is irrelevant for fat loss anyway—fat loss is a function of calories in vs calories out (caloric deficit) Periodization - Answer: - planned, systematic, progression, and variation of program variables (volumes, intensity, exercise selection, etc.) to maximize training benefit, and thus optimally increase performance and reduce the risk of overtraining and injury First developed and use by - Answer: - Russians Much of their success/dominations in international competition is attributed to the fact that they were the first to use periodization and what other 2 things - Answer: - Plyometrics and PEDs (performance enhancement drugs) Periodization - Answer: - Initially designed and used for athletes, but today used for non-athletes as well. - Decades of research have it well established as the most effective method of programming for athletes, and more recent research, for non-athletes also. o Periodization in athletes it is about having them peak in power o Non-athletes periodization can be designed to meet other goals- muscle strength, endurance, etc. - Ensures long term success from training and peaking at the right time - Prevalent on CSCS exam and exam 2 - Sets you apart from non-science based practitioners Periodization Model - Answer: - Preparation period= off season - Frist transition= preseason - Competition period= in season - Second transition/active rest= right after season ends Volume and intensity - Answer: - Volume- (how much- sets, exercises, training sessions)- starts high in off season and ends low in season - Intensity- starts low in off season, increases and highest in season leveling off late in season—highest in season so the athlete peaks in playoff time instead of in season What prevents athlete from being worn out from high intensity training in season - Answer: - Low volume of training—intensity is high but frequency and duration is low !!!Periodization- 4 phases - Answer: 1. Preparation Phase a. Bodybuilding/Muscular Endurance Phase b. Basic Strength Phase 2. 1st transition phase a. Max Strength and Power Phase b. 1st active rest phase 3. Competition phase 4. 2nd transition phase (2nd active rest) What part of season? - Answer: 1. Preparation Phase— Off Season a. Bodybuilding/Muscular Endurance Phase— Early Off-Season b. Basic Strength Phase— Late Off-Season 2. 1st transition phase a. Max Strength and Power Phase— Pre- Season b. 1st active rest phase— Last part of Pre-Season 3. Competition phase— In season 4. 2nd transition phase (2nd active rest)—Right after season ends Goal? - Answer: 1. Preparation Phase— Establish foundation for later periods a. Bodybuilding/Muscular Endurance Phase— Increase muscle mass/muscular endurance b. Basic Strength Phase— Increase muscular strength 2. 1st transition phase— Link between prep and competition phase a. Max Strength and Power Phase— Increase strength and power (explosive), especially sport-specific b. 1st active rest phase—Ensure entering the season fresh 3. Competition phase— maintain/increase and peak in power when needed (peak come playoff time) 4. 2nd transition phase (2nd active rest)— physical and mental rest from training Characteristics in Prep Phase - Answer: a. Bodybuilding/Muscular Endurance Phase— high (8-20 reps), short rest periods (20-90 seconds), high volume (sets and reps), high frequency (days a week), no specificity (not specific to athlete), no or little power (no OL, plyometric), basic exercises (to improve muscle mass), no endurance b. Basic Strength Phase i. 6-7 reps, 2-3 minutes between sets ii. fairly high volume and frequency iii. some specificity as phase progresses and more advanced exercises. iv. Some power even though not emphasis yet (some plyometrics) v. moderate volume, low intensity vi. non-sport-specific anaerobic endurance Characteristics in 1st transition phase - Answer: a. Max Strength and Power Phase— i. 2-5 reps, 3-5 minute between sets (supersets) ii. big drop in volume and frequency iii. high specificity and more advanced exercises iv. more power exercises (50% of exercises- OL, plyometric emphasized now) v. lower volume (less exercises and sets- shorter), higher intensity vi. sport-specific anaerobic exercises (more single leg and dumbbell) b. 1st active rest phase i. 3-7 days of low to moderate intensity recreational activity Characteristics in Competition phase - Answer: - low volume and frequency, high intensity - vary rest periods between 3-5 minutes (shorter rest periods for some sports late in-season) - vary reps between 1-6 - lowest volume, highest intensity, most sport-specific endurance - high percentage of power exercises (60-90%)—OL, plyometrics, medicine ball throws (because power most important attribute) - Highest specificity of strength and power training—exercises prescribe both strength and power exercises should be very sport specific since the athlete in playing their sport Characteristics in 2nd transition phase (2nd active rest) - Answer: - 1-4 weeks of low to moderate intensity recreational activity- break since long season of training- gives rest before next training cycle Increased mass - Answer: - like it should be because increase size (bigger muscles)- more explosive they can be - 8-12 reps Common Characteristics of Competition Phase - Answer: - Low volume and frequency, High intensity - Vary Rest Periods between :30 -5 minutes (supersets) - Vary Reps between 1-6 (mini-phases) - Lowest volume, highest intensity, most sport-specific endurance - High percentage of power exercises (60-90%) - Highest specificity of strength and power training - Complex Training - Combination Exercises - Cluster Sets - Speed Reps Complex Training (post-activation potentiation) - Answer: - Heavy strength (greater than 85% 1 RM) set just prior to a power movement working same muscles in similar movement pattern. Well established to increase the generation of power in power movement shortly after - Athlete more explosive—excites the CNS allowing body to be more explosive - Heavy front squat 6 or less to fatigue- then go do a power movement same muscles- box jump or OL or squat jump- power movement is enhanced (jump higher, or OL weight higher) - Ex. Have athlete perform heavy lunge then go do a lunge jump plyometric or single leg hop - Ex. Heavy bench press- then do medicine ball chest pass- same muscles similar movement pattern (can throw it further after the BP) has to excite CNS to work o About 1 minute and a half between heavy lift and power movement Why beneficial and common in pre-season and in-season? - Answer: - Improves power—tricks the body to be more explosive in training and then body adapts to that and able to use that in sport - Pre-season- goal to maximally improve power - In season- use combination exercises Combination exercises - Answer: - Combining 2 or more exercises into one movement - Ex. Box step up and on top do single leg squat and single leg RDL- then step down, repeat (3 in 1) - Ex. Upright row, reverse curl then overhead press - Works best that require similar amounts of weight o Ex. 2 Front squat then 1 overhead press Why are combination exercises commonly used and beneficial in season? - Answer: - Increases intensity (6 reps but 2 per exercise and hold heavier weight- higher intensity), lowers volume (combine exercises you lower reps and sets), specific to sports (combination movements are sport specific) - Tennis- Lunge and rotate so combine those Cluster Sets - Answer: - Inserting short rest periods during a set - Ex. DL- do one, put it down then rest 10 seconds, 6 reps but rest in between each rep - 2 squats or hold on back for 10 seconds, then do 2 again rest, 2 again- 2 clusters of 3 for 6 Why beneficial and common in-season? (common in late in season) - Answer: - Increase intensity (can increase weight if you get to rest), specific to many sports, and requires athletes to apply high intensities with short rest periods as required in many sports - Ex. Pitcher in baseball- average 14 throws- get rest between each throw so do—single arm snatch, put weight down rest 20 seconds then do it again (do 14) Speed Reps - Answer: - Performing the exercise as fast as possible through the concentric and eccentric contraction to gain as much power as possible even from strength movements (advanced) - 75-80% of 1 RM (typically 8-10 reps slowly) and move weight as fast as possible for 3-6 reps Circuit Training good for in season training? - Answer: - A poor in-season training method because typically done at low intensity (low weight and high reps) - Would have to be heavy weight and short rest—high intensity Model of Periodization - Answer: - Don't need to know technique- skill application (practices playing game) - Months is an example—championship is December (end of competition period) o Months change depending on sport - What months the competitions periods occur in changes in each sport, What months the off season will occur in will change depending on sport - For endurance training, strength and weight training Know-- months of model - Answer: - Preparation period- off season - First trans- pre season - Competition period- in season - 2nd- right after season ends !!!! Key to chart - Answer: - Volume and intensity (know what happens to these are the athlete progresses from the off season (prep period) to the in season (comp period) Volume(how much/how long/how many exercises/sets) - Answer: - very high in off season (no competitions so a lot of energy to train) - Pre- season (sharp drop because athlete is practicing everyday) - In season (continues to drop—it is lowest in season and toward end of season) Intensity (opposite) - Answer: - Low in prep period - Increase in pre-season - Increases continuously with in season (slightly declines in late in season or playoff time) Endurance Training Progression - Hockey Player - Answer: - Indian run, or game (tag, ultimate frisbee, relay race, etc.) - OFF- SEASON o Anaerobic endurance always- not sport specific and low intensity - 60 sec intervals on track with 3 min rest between o 60 sec not sport specific (45 sec shift usually) o Higher volume going for longer - 50 sec intervals on track with 3 min rest between o Getting closer in specificity little bit—intensity increases with work interval down - 50 sec suicide or shuttle run (change of direction) with 3 min rest between o Adding change of direction more sport specific - 45 sec suicide or shuttle run with 3.25 min in between o Increase intensity with less work period, increase rest - 45 sec shuttle run, but sprint up, jog back and repeat for 45 secs with 3.25 min rest between o Change of direction and adding sprint, coast with more sport specific - 45 sec shuttle run, but sprint 5 sec, jog 8 sec, sprint 5, jog 8, sprint 5, jog 8, sprint 6, with 2.25 min rest in between -- LATE IN-SEASON o Most sport specific—mimics shift completely, less rest because athletes don't get total recovery in this sport and this mimics their rest time o Lowers volume Starts in off season and progresses to late in season - Answer: - All training start off- high volume, low intensity, low specificity in training - All training in season- low volume, high intensity, high specificity in training Anaerobic endurance always in training! - Answer: - will take on slow twitch characteristics (decrease in explosiveness)—worst thing for an athlete NBA Ref - Answer: - 50 min continuous on elliptical/bike/rowing machine - OFF- SEASON o Starts of aerobic here oxidative—explosiveness and speed is not an issue for him o Specificity is low, volume is high, intensity is low - 90 secs hard elliptical, 90 sec easy for 45 minutes o Aerobic fast or slow glyc system - 75 secs hard on elliptical, 150 secs easy for 40 mins - 60 secs hard on elliptical, 180 easy for 40 mins - 45 secs running hard on court, 135 walk in between for 35 mins o More sport specific as you go, volume becoming less - 45 secs on court: walk, sprint, crossover, shuttle, jog and walk for 135 in between and repeat for 35 mins -- LATE IN-SEASON o Specificity is high, volume is lower, intensity is higher Can refs do aerobic exercise - Answer: athletes don't do any aerobic exercises, refs this is not an issue for - Don't need explosiveness Traditional Linear Periodization College Sport 6 month off season example: - Answer: 1. 3-4 weeks active rest 2. BB1: 2-3 weeks 12 reps :40 rest 35 total sets 5-6 days/week 3. BB2: 2-3 weeks 10 reps :50 rest 33 total sets 5-6 days/week 4. BB3: 2-3 weeks 9 reps 1:00 rest 32 total sets 5-6 days/week 5. BB4: 2-3 weeks 4 reps 1:15 rest 30 total sets 5-6 days/week 6. BS1: 2-3 weeks 7 reps 2:00 rest 26 sets 3-4 days/week 7. BS2: 2-3 weeks 6 reps 1:30 bet supersets 24 sets 3-4 days/week 8. BS3: 2-3 weeks 6 reps 2:00 bet supersets 23 sets 3-4 days/week This is periodization in weight training in the off season - Answer: - Typical sport- off season 6 months o Volume can stay high all of off season, slightly drops o volume and frequency high then drop slightly because intensity increases slightly o Intensity starts low and increases slightly - First 3 months- early off season o Active rest- recovery from long season o Then Bodybuilding (BB) - Last 3- late off season o Building basic strength (BS) Plan is for 2-3 weeks - Answer: rarely longer than 3-4 weeks because gets boring Assessment Purpose/Benefits of Assessing your Athletes: - Answer: 1. Identify weaknesses 2. Get baseline values to set goals 3. Help coach/ GM assess talents 4. Allows you to monitor progress 5. Allows you to identify staleness 6. Gives athletes incentive to train knowing they will be tested 7. Motivates athlete to work hard in training when they improve 8. When athletes see improvement it build confidence 9. Allows you to evaluate yourself 1. Identify weaknesses - Answer: a. Find weak- adjust training program to improve these 2. Get baseline values to set goals - Answer: a. Starting points to set goals with the athlete (not for them—more likely to reach them) 3. Help coach/ GM assess talents - Answer: a. NFL combine- allows to see talent (set tests specific to sport—ex. Bench press bad to identify talent because no correlation, ex. Long distance run - negative correlation because should be fast and explosive) 4. Allows you to monitor progress 5. Allows you to identify staleness - Answer: a. To see overtraining/staleness—test beginning of season and 6 weeks later should be improving, then again 3 weeks later- everyone improve except 2 people it is a red flag for those (overtraining/worn out) 6. Gives athletes incentive to train knowing they will be tested - Answer: a. Competing with teammates- so everyone that didn't do well on test will do better next time (if know they will be tested periodically that will make them work harder in training) b. Works for breaks too—send packets (but test before they leave and when they come back will be tested again, will show who is training at home) 7. Motivates athlete to work hard in training when they improve - Answer: a. They will see improvement—test in standing broad jump see 6'10, then work hard in program next time they are at 7'2—they see improvement 8. When athletes see improvement it build confidence - Answer: a. Confidence will transfer to sport- especially with young athletes 9. Allows you to evaluate yourself - Answer: a. If athlete is not continuing to improve may mean u need to change what u are implementing Validity - Answer: 1. A test is valid if it measures what it's supposed to 2. A test is valid if it measures an attribute important for that sport/position a. Ex. Test football, baseball, bball player in 5 mile run or BP it is not valid because it is measuring oxidative and that is not important for their sport *If a test is invalid it is useless Problems/Dangers of assessing athletes in attributes irrelevant to them? - Answer: 1. Athlete may not give effort if they know test is not valid or not important for them 2. May hurt an athletes confidence if they do not test well 3. Minimizes the importance of assessment and training 4. If athlete trains to do well in testing they are using up time and energy that would best be spent on another attribute 5. If the test is an aerobic test and the athlete trains to do well in that, what is the result? 1. Athlete may not give effort if they know test is not valid or not important for them - Answer: a. Not getting a true baseline value and monitor improvement 2. May hurt an athletes confidence if they do not test well - Answer: a. Hockey play test in BP then design program for running faster, hit harder- then retest BP if they stay same or backwards then it hurts confidence 3. Minimizes the importance of assessment and training - Answer: a. If assessing a 5 mile run and best players in back makes it look like training is not beneficial—waste of time !! 4. If athlete trains to do well in testing they are using up time and energy that would best be spent on another attribute - Answer: a. Spend summer training for long distance run- is not going to help them, this will waste time and energy !! 5. If the test is an aerobic test and the athlete trains to do well in that, what is the result? - Answer: a. Hurting their performance by making muscle fibers take on slow twitch fibers which results in slow contraction time- results in athlete becoming slower or less explosive Reliability - Answer: - degree of consistency or repeatability - Test in body comp or broad jump today and in 2 days again- results should be the same *If a test does not have reliability it is not valid and useless What can cause low reliability? - Answer: 1. Inter-rater 2. Intra-rater 3. Hi Skill Test 1. Inter-rater agreement- the degree to which different testers score. *Everyone who tests must have the same protocol and standards - Answer: a. Test 6 RM squat and someone else the next day—should get the exact same score (not increase or decreasing lower body strength levels) b. Everyone has to use same protocol and standards (some make go all the way down in squat- others make you not go down—deeper harder so very different results) i. Ex. Pull up tests- all the way up and down or not counted, someone else lets you not go all the way down it will ruin the reliability 2. Intra-rater variability- the lack of consistency of the same tester. *You must always implement the tests the exact same way - Answer: a. First time- allow warm up, second time no warm up (ruins reliability)—will perform better with warm up b. 1 Rm squat and everyone yells to motivate you- next time no one around (ruins reliability- not the exact same way) 3. Hi Skill Test- Not reliable because the improvement when they are retested will be from improvement in technique - Answer: a. Test class first day with clean and test again today- everyone would do better because many did not have technique initially (problem would not be increase in power, would be because you know how to do it better form practice and learning it) b. OL not good test to implement unless they are advanced and have experience doing it—running and jumping-good tests do not require a lot of skill Plyometrics - Answer: - Like OL, emphasized at high levels - Russians first to use, as with periodization and PED's What are they? - Answer: - Powerful movements using a pre-stretch or countermovement that involve the stretch-shortening cycle - Ex. Hand over face Purpose of Plyometrics - Answer: - to increase the production of muscle power in training - more you do in training- more like body adapts and able to do it in competition What are muscle spindles? - Answer: - Proprioceptors that monitor changes in muscle length What happens when the muscle spindles are stimulated? - Answer: - You get a reflex- action powerful muscular contraction How do you stimulate the muscle spindles? - Answer: - Rapid muscle lengthening (eccentric contraction) prior to contraction o Increasing power of concentric contraction - Ex. Dip before you jump- rapid eccentric contraction - Ex. Tennis- pull racket back before swing- short and fast- generate more power - Ex. Baseball- pull back bat not far- short and fast 2 scientific phenomena involved in the increase production of power resulting from plyometric training - Answer: 1. Stretch Reflex 2. Series elastic component (SEC) 1. Stretch Reflex - Answer: the rapid muscle lengthening (pre-stretch, dip, wind-up) stimulates the muscle spindles, causing a reflex-action more powerful contraction 2. Series Elastic Component (SEC) - Answer: - when muscles and tendons are lengthened, the SEC of tissue acts like a spring, storing elastic energy. Upon contraction, the stored elastic energy is released causing a more powerful contraction a. Spring pull back- SEC is when you let go of spring- more powerful contraction *** The Rate/Speed of the eccentric contraction is vital and much more important than the length - Answer: - Which is why when someone does vertical jump for rebounded basketball, spike or block in volleyball- they dip fast and short before jump- will jump higher (than if dip all the way to ground before jumping) Together the stretch-reflex and the SEC together form the - Answer: - Stretch Shortening Cycle Stretch-Shortening Cycle: - Answer: - combines the stimulation of the muscle spindles, triggering the stretch-reflex, and the energy storage capabilities of the SEC component and the result is to facilitate maximum production of power - Plyometrics utilize this in training- the body adapts to how you train o So if you can generate and apply more power in training through plyos, body will adapt and can do it in sport/competition 3 Phases of the Stretch- Shortening Cycle: - Answer: 1. Eccentric Phase- the rapid muscle lengthening phase, 2. Amortization Phase- pause between eccentric phase and concentric a. Dip before you jump, tennis racket back before swing- have to stop to change direction 3. Concentric Phase- body's response (powerful contraction) The Amortization phase should be long or short? - Answer: - Short- as short as possible or stored energy will be lost and power will be reduced - In OL the clean- the dip before the jump should be short and fast- bar does not go below knee because will lose power if pause o Hard for new exercises like in OL to not pause too long Variables to consider when designing and implementing Plyometric Programs: - Answer: 1. Proper Technique 2. Age 3. Bodyweight 4. Strength 5. Surface 6. Injuries 7. Volume 8. Frequency 9. Intensity 10. Recovery between Sets 11. Progression 12. Equipment 13. Footwear 14. Warm- up 15. Supervision 16. Specificity 17. Where in program? 1. Proper Technique - Answer: a. critical to ensure safety and optimize benefit. What does it consist of? i. Knees and hips flexed ii. balls of feet (must land like this on balls of feet never toes) iii. heels on ground (not on toes!) iv. flat back v. head/neck neutral (eyes can peek down- don't look down) vi. arms work with body 2. Age - Answer: a. can young athletes do plyos? i. Yes, but they should progress from low to moderate-intensity- no high intensity plyos like depth jumps/shock jumps ii. Depth jumps- step down from box or mat and as soon as step down you jump again 3. Bodyweight - Answer: a. who do you need to watch more closely and potentially make modifications for larger or smaller athletes? i. The larger athlete- opposite from weight training ii. They are jumping and landing with so much more weight- more force placed on their body b. More intense for bigger athletes so larger athletes may need modifications, lower intensities and lower volumes 4. Strength - Answer: a. Strength is a pre-req to performing plyometrics safely and effectively, unless only doing low intensity plyometrics i. Strength training and having strength is supposed to come first before plyometrics (coaches mistake this) b. Strength and strength training comes first because (important): i. Safety ii. proper technique iii. stronger the athlete is the more explosive they can be from the plyo training c. Only exception is low intensity plyos like jumping over line or jump rope (decent strength levels not required) 5. Surface - Answer: a. The harder the surface the greater the intensity (shorter amortization phase), the softer the surface the lower the intensity (because the surface gives), but the longer the amortization phase b. The surface should be forgiving for beginners—soft like gymnastic mats, grass c. Advanced with better technique- can you hard surface on occasion- can't all the time because force on the body 6. Injuries - Answer: - Research shows plyometrics reduces risk of injury in games and practices a. Injuries from plyometrics during training can be kept extremely low with proper technique and proper progression b. Those with past injuries in ankles, knees, shins, hips, low back and feet need to be monitored more closely and progressed more slowly 7. Volume (how much) - Answer: tracked via # foot contacts (# of jumps) a. Beginners less than 100 foot contacts/jumps in training session, intermediate 100-120, advanced 120-140 b. 140 maximum- great amount of shock placed on body c. As intensity increases, what must happen to volume? i. Intensity increases, volume has to down d. More is not necessarily better. Fatiguing to CNS and too much leads to overtraining i. A lot of shock and fatigues CNS 8. Frequency - Answer: a. 1-3 times/week, but high intensity only 1-2 times/week b. Should not be done on consecutive days c. Shock to body and CNS stress i. A lot of shock placed on body when jumping and landing, and stress on CNS (not the more the better) 9. Intensity - Answer: - How can you increase intensity with Plyometrics? a. 1 Leg instead of 2 b. Jump faster c. Jump Higher (higher box or bigger cone/hurdle) d. Add weight (may not be desirable in Multiple Resp i. Increase reps- lowers intensity because cannot do as many as fast- can't jump as fast and high many times ii. Shortening rest between sets- lowers intensity 10. Recovery between Sets - Answer: a. Total recovery- power training, not endurance training i. Total depends on intensity of sets and reps previous ii. If athlete is tired cannot be more explosive 11. Progression - Answer: - technique first! (spend time teaching technique) a. Single response to multiple response i. Single is jump once- then pause or step down before jumping again ii. Multiple is back and forth over a cone a. More intense b. Low to moderate to high intensity 12. Equipment - Answer: a. Safe and sturdy b. Have to enable "miss" without getting hurt i. Have to use something that gives like a cone so it can fall- instead of bench ii. Box- can't have athlete jump to height they can barely get to- would get hurt a. Box can't be too low but can be too high 13. Footwear - Answer: a. Sneakers with support and tied 14. Warm- up - Answer: a. Especially important with power training b. Specific warm-up for plyometrics? i. Light jumping—skipping, jumping jacket, jump rope 15. Supervision - Answer: a. Necessary to ensure proper technique 16. Specificity - Answer: a. Pre and in-season very sport specific like strength training i. Volleyball- vertical and 2 feet ii. Golf/batter in baseball- rotational so rotation medicine ball throw iii. Hockey goalie- explodes laterally off of one foot- so single leg lateral hops b. Needs analysis- vertical or horizontal, forward or lateral, 1 leg or 2 17. Where in program? - Answer: a. What part of season- late of season and especially pre-season and in season b. Where in workout- plyometrics should be beginning of the workout (just like OL—power training comes first- fresh so explosive) i. Only exception is engaged in complex training where heavy strength set into plyometric c. Lower body plyometrics with upper body weights and vice-versa i. Jumping/hopping with upper body weight training ii. Upper/core- med ball throws with lower body weight training prescribed Plyometrics Common Errors - Answer: 1. High Reps—not giving adequate rest 2. Short rest—reduce effectiveness because too tired to jump high/far 3. Not enough attention to technique initially and throughout- must be monitored 4. Too high intensity too soon- low- mod-high 5. Weight on toes- heels on ground 6. Head down- neutral 7. Amortization phase too long- should be short, (quick off ground) good cue 8. Valgus- especially with young females- should not go in on knees Plyometrics - Answer: - Depth jumps/shock jumps- highest intensity plyometrics - Recommended depth jump height is 16-24 inches depending on strength, experience and bodyweight of athlete -- Stronger the athlete is- higher the height can be - For athlete over 220 lbs. Depth jump height should be 18 inches or less Assessment Order of Testing - Answer: a. Non fatiguing Test - flexibility, body comp, firth, height/weight - warm up- prior to flexibility test - Before warm up- for body comp test using skinfold caliper (body comp less accurate once blood is flower- skin tighter and can't grab as much) b. Agility Test - Ex. 5-10-5 or pro agility test, big t ability test- any agility next c. Power Test - Any absolute power test (OL) or relative power test (standing broad jump)- all after agility d. Strength Test - 1 RM BP, 1 RM squat e. Speed Test - 40 yard dash, 20 m dash, etc (NAPSS— remember of order first 5 tests) f. Muscular endurance Test - Push up to fatigue, crunch to fatigue, etc. g. Anaerobic endurance Test - h. Aerobic endurance Test - 3 mile run What is the objective of ordering the tests this way? - Answer: - Reduces fatigue from test to test which would hurt reliability Assessment-Selection - Must consider: - Answer: 1. Specificity 2. Training Status 3. Environmental Factors 1. Specificity - Answer: a. What attributes are the most important to athlete i. Physiological analysis ii. Relative power, speed and agility most important—have to be these tests b. Movement patterns (in movement analysis) i. Throws or swings—better do rotational power tests (rot med ball) ii. Volleyball- better do vertical jump iii. Hockey goalie- lateral hops on one leg c. Energy systems (metabolic analysis) i. Phos and FG system usually ii. FG test most common- type of shuttle run (depends length on sport) 2. Training Status - Answer: a. Exercise history/Experience- what they know how to do i. Ex. Can't use OL as assessment if they haven't done this before- destroy reliability ii. Ex. Choose 3 hops laterally for advanced goalie- can't do this for young unexperienced kid could be dangerous- vertical jump or standing broad jump safer b. Current training condition- what have they been doing recently 3. Environmental Factors - Answer: a. Safety in heat i. Indoor/Early morning or evening ii. Provide and encourage water iii. Know, watch for and react to warning signs of dehydration/heat exhaustion iv. Monitor HR v. Appropriate dress vi. Avoid when unusually hot or humid (skip and wait for another day if not inside) b. Reliability i. If windy- don't do sprint test into wind- destroys reliability Assessment- 1RM protocol to ensure reliability - Answer: 1. General warm- up 2. 1st specific warm-up: 5-10 reps performed easily a. 1 minute rest 3. 2nd specific warm-up: 3-5 reps performed fairly easily a. 2 minute rest 4. 3rd specific warm-up: 2-3 reps at conservatively estimated 2-3RM a. 2-4 minute rest 5. Add 10-20 lbs for upper body and 30-40 lbs. for lower body and attempt 1 RM (memorize) a. 2-5 minute rest 6. If successful, rest 2-5 minutes and repeat step 5 until fail 7. When fail: rest 2-5 minutes, and lower 5-10 lbs. for upper body and 15-20 lbs. for lower body and attempt 1 RM a. Fail you cut the success numbers in half (10-20 now 5-10, 30-40 now 15-20) Will not go long - Answer: - dont want fatigue ** Will not go long because large numbers that are added—10-20 and 30-40 so not a long test/reps and sets Example: - Answer: 1. 3rd and final specific warm-up set squat 205 a. Rest 2-5 minutes (increase 30-40 lbs) 2. 1 RM Squat 235 successful a. Rest 2-5 minutes (increase 30-40 lbs) 3. 270 successful a. Rest 2-5 minutes (increase 30-40 lbs) 4. 300 failed a. Rest 2-5 minutes (decrease 15-20lbs) 5. 280 successful a. Rest 2-5 minutes (know max is between 280-295) 6. 290 successful a. Rest 2-5 minutes 7. 295 either way have max (290 or 295) a. If hit 295 will have max if not 290 is max Fail will happen quickly won't be a lot of rounds- the purpose of the protocols: - Answer: - Will result in failure to prevent fatigue—worn out from attempts - Reliability would be ruined