KIN 4010 (Strength and Conditioning)
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KIN 4010 (Strength and Conditioning) - Leaderboard
KIN 4010 (Strength and Conditioning) - Details
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238 questions
| 🇬🇧 | 🇬🇧 |
| 3 ways to prevent ADAPTATION | Progressive overload, variation, specificity |
| Neuromuscular characteristics | Strength, Hypertrophy, Power, Endurance |
| The main law of training | Adaptation |
| Variation types | Linear/undulating |
| Variant variables | Volume, intensity |
| Specificity categories (4) | Energy systems, muscle groups, movement patterns, force-velocity curve |
| Soreness after a game shows lack of...? | Specificity |
| Needs analysis categories (2) | Sport, athlete |
| Power and Strength rest periods | 2-5 minutes |
| Endurance/hypertrophy rest periods | .5-1.5 minutes |
| Overtraining symptoms to monitor | Basal temperature, Resting Heart Rate |
| Back Squat muscles (3) | Butt, Hamstrings, Quads |
| Back Squat main actions (2) | Hip and Knee Extension |
| Back Squat derivatives | Forward step lunge, box squat, step ups |
| Conventional dead lift muscles (3) | Butt, Hamstrings, Quads |
| Deadlift main actions (2) | Hip and Knee Extension |
| Bench Press muscles (3) | Triceps, Anterior Deltoid, Pectoralis major |
| Bench press main actions (4) | Elbow Extension, Shoulder flexion, horizontal adduction, shoulder girdle abduction |
| Power Clean muscles (7) | Butt, Hamstrings, quads, calf, shoulders, back, triceps |
| Standing Push Jerk Muscles (7) | Butt, Hamstrings, quads, calf, shoulders, back, triceps |
| 5 points of contact | Head, shoulders, butt, left foot, right foot |
| Hip and knee dominant | Back squat |
| Only hip dominant | Deadlift |
| Greatest force production | Power CLean Snatch |
| Velocity/power/hypertriohy/endurance | Deadlift, bench press |
| What is the purpose of variable resistance training | Matches the changes in joint leverage (makes eccentric as hard as concentric) |
| Strong Man Training Lifts (uses and names) | Switches things up tire flipping, car pulling, farmers carry |
| Kettle Bell training (Pro and Con) | Accessory lift (CV fitness), not as good as traditional aerobic exercise |
| Bilateral deficit | Due to injury (rehabilitation) most beginners have this |
| Bilateral facilitation | Helps trained individuals improve bilateral movements by helping to activate agonists |
| Why test athlets (5) | 1 assess athletic talent,2 goal setting (MOST IMPORTANT), 3 evaluate progress, 4 advance sport as whole, 5 prevent injury/overtraining. |
| Construct validity | Test explains previous knowledge |
| Face validity | Appearance to athlete that test measures what it's supposed to |
| Content validity | Experts deem that study is accurate |
| Criterion-referenced ability | Test results are measured towards a standard |
| Sequence of tests (7) | NAMSLFA Non Fatiguing, Agility, Max strength/power, Sprints, Local Muscle Endurance, Fatiguing anaerobic, Aerobic Capacity |
| Passive stretching | Instructor pushes and controls the stretching |
| RAMP | Raise, Activate and Mobiliza, Potentiate |
| RAMP duration | 10-15 minutes |
| General warmup time | 5 minutes |
| Specific warm up | 10-20 minutes (similar action in sport—dynamic stretching) |
| Pre-event stretching should only be... | Dynamic stretching! The rest have bad reps... |
| Body weight training pro | Develops RELATIVE strength |
| Body Weight Training con | Hard to develop ABSOLUTE strength |
| Machines VS free weights | M: offer greater stability and allow specific muscle targeting FW: Cause greater activation of stabilizer muscles (specificity AND instability) |
| Instability devices con | Lowers output of exercise by 30% compared to ground based |
| Single Sets are good for... | Novice/intermediates |
| Multiple sets are good for... | Any level |
| What is the single best method for periodization | Multiple Set |
| Exhaustion sets are good for...and train... | Intermediate/advanced Hypertrophy/endurance |
| Circuit Programs are best for... and train... | Intermediate/advanced Endurance |
| Forced Reps are good for... and train... | Intermediate/advanced Hypertrophy/endurance |
| Super sets train... | Hypertrophy + endurance |
| What trains every neuromuscular characteristic (2) | Blitz and split routine |
| Super slow sets will train... | Strength |
| Untrained strength stimulus (%RM and Frequency) | 60% 3 days/wk |
| Trained strength stimulus (%RM and Frequency) | 80% 2 days/wk |
| 2 musts for strength gains | -You must have proper rest -you must lift heavy |
| Lower body strength before power lifting | 1.5-2.0 X body weight back squat |
| Upper body strength before power lifting | 1-1.5 X body weight bench press |
| 5 factors for selecting specific tests | 1 metabolic specificity 2 Biomechanics 3 age/sex 4 Environment 5 training status |
| Plyometrics definition | Powerful movements eccentric followed by explosive concentric contraction |
| Main goal of Plyometrics | To go through amortization phase as fast as possible |
| Stretch-Shortening Cycle | Eccentric--> amortization --> concentric |
| Contractile component | Actin/myosin/contractile unit |
| Parallel elastic component | Connective tissue |
| Rest for plyometrics (between reps, sets) | 5-10 secs 2-3 min |
| Plyometric reps for intermediate | 100-120 reps |
| Order of plyometrics | Least intense-->most intense Double leg--> single |
| What decreases plyometric effect | Aerobic + heavy lifting |
| Speed endurance | Ability to develop force quickly AKA power |
| Phases of Speed (3) | 1) acceleration 2) max velocity 3) sustaining max velocity (AKA speed endurance) |
| Factors effecting speed (3) | Energy systems, neuromuscular systems, technical (mechanical factors) *ALL can be improved by Sprints + Resistance Training |
| In sprinting mechanics, you want to increase this: | Rate of Force development |
| What is impulse | Change in momentum |
| Which is more trainable, stride length or stride frequency? | Stride frequency |
| Most important factors of sprinting (2)? | 1) rate of force development 2) Proper biomechanics |
| Start Phase | First 3 steps, pushing driving/head position |
| Acceleration phase | 8-10 strides, forward lean + stride frequency |
| Max velocity phase | Arm action, upright |
| Sustaining max velocity phase | Maintain technical efficiency to finish |
| 2 common mistakes of sprinting | 1) too low out of blocks 2) broken at the waist |
| 2 parts of agility | 1) Change of direction ability 2)Perceptual cognitive |
| 6 skills of perceptual cognitive | 1)visual scanning 2) Pattern recognition 3)anticipation 4)knowledge of situation 5)decision making 6) reaction time |
| Training speed and agility focuses (4) | 1) quality over quantity 2) Proper technique 3) specificity 4) developing supportive characteristics |
| Training goals for speed (2) | 1) decrease ground time 2) improve stretch shortening cycle |
| Primary method for training sprints | Proper technique |
| Acceleration workouts | 10-20m sprints |
| Max speed workouts | 20-60m sprints |
| Speed endurance workouts | 60-150m sprints |
| Special endurance workouts | 150-300m sprints |