Research Musings

Chapter 14: Flexibility Warm-up: Preparation for activity mentally and physically * Benefits:   - Faster muscle contraction  - Improvements in force development time  - Improvements in muscle force/power  - Less viscous resistance to muscles  - Improved oxygen delivery to tissues  - Increased blood flow  - Enhanced metabolic reactions  - Improved psychological preparedness. * Increases muscle endurance for running/jumping, reduces injury - Limited studies * General warm-up: 5 minutes of light aerobic activity * Specific warm-up: Activity specific * No more than 10-20 minutes without fatigue, should end at least 15 minutes prior to start Flexibility training: Improving ROM around a joint (RAMP) Workout - Raise, Activate and Mobilize, and Potentiate * Raise - Temperature, Heart rate, Respiration and Blood flow, Joint fluid viscosity * Active and Mobilize - Stretching component, No static stretching, Dynamic stretching pr...

Chapter 13: Tests Maximal Muscular Strength: Low Speed * 1 RM Bench Press: * 1 RM Bench Pull: Prone position on bench, pulled towards upper/lower chest. * 1 RM Back Squat: Two spotters Maximal Muscular Power: High Speed * 1 RM Power Clean * Standing Long Jump: 20 ft jumping area, 10 ft measuring tape, must land on feet, best of 3 trials * Vertical Jump: Chalk or Vertec, Best of 3 trials * Static Vertical Jump: No counter movement, simply squat, hold for 2-3 seconds then jump * Reactive Strength Index: Step off box, and immediately jump as high as possible, best of 3 trials          * Reactive Strength = Jump height/Contact time * Margaria-Kalamen Test: Stair running test, 20 ft flat starting area, time measured from 3-9th step          * Power = Weight (kg) x Height from 3-9 steps / Time (s) Anaerobic Capacity: 300-Yard Shuttle           * Two athletes, two lines 25 yards apart, athletes run t...

This week Monday I started my new job. I am not thoroughly interested in this job, but by studying and preparing for this examination it will keep me motivated to be a better therapist to get that great job out there! I just got the NSCA Essentials of Strength and Conditioning book to help study. All information comes directly from there. Chapter 12 Definition: * Formative Evaluation: Periodic reevaluation based on midtests administered during the training, usually at regular intervals. It enables monitoring of the athlete's progress and adjustment of the training program. It also allows for the evaluation of different training methods and collection of normative data. Keeps the training program fresh and interesting. * Construct Validity: Ability to represent the underlying construct. * Face Validity: Does it look like it would test what its supposed to? * Content Validity: Does it have all the pieces necessary to the goal? * Criterion-Referenced Validity: the extent...

Assessment Concepts: Fitness assessments create a baseline of statistical information that allows progression to be monitored. * Pre-test: determines basic abilities * Mid-test: one or more times to assess effectiveness/modification of exercise plan * Formative evaluation: aka mid-test allows for periodic re-evaluation to monitor and adjust as necessary * Post-test: determines effectiveness of program Validity and Reliability: Validity: degree of which a test measures what it is supposed to test Construct validity: overall validity or extent to which the test measures what it is designed to meausre Face validity: Appears to measure what it is intended to measure Content validity: Ensures that testing being conducted covers all relevant components in proper proportions Criterion-referenced validity: extent to which test scores are related to an outcome with some other measure or test of the same ability * concurrent: test scores related to those with other accepted tests...

Nutrition Strategies: Carbs and Fats fuel moderate-intensity exercise, whereas carbs dominate at high aerobic activity Fat fuels low intensity exercise Endurance training increases fat oxidation capability, sparing glycogen in the muscles Sources of carbs during exercise are blood glucose, muscle and liver glycogen, glucose from gluconeogenesis in the liver and carbs consumed during exercise. Fat is available from intramuscular triglycerides as well as adipose tissue. Per the USDA and US Department of Health and Human Services recommend: * 45-65% carbohydrates in the diet * 10-35% protein in the diet * 20-35% fat in the diet (No more than 10% being saturated) Food pyramid: 6-11 servings of bread, cereal, rice and pasta 3-5 servings of vegetables, 2-4 servings of fruits 2-3 servings of milk, yogurt and cheese, 2-3 servings of meat, poultry, fish, beans, eggs, and nuts Sparing use of fats, oils, and sweets My plate: fruits and vegetables should occupy ~50%, Glyce...

Training Differences Among Athletes Gender:  Males: Tend to develop upper body strength more easily Females: Tend to develop lower body strength more easily Females develop earlier, and may grow more quickly than males Females wider pelvis = Knock kneed stance - Wider hips places more medial stress on the knee when performing squats or landing from a jump. Children: Children require more safety instruction, and supervision with emphasis on form when lifting. - Additionally, lower intensities to protect the growth plates. Focus on all major muscle groups of the body Prior to adolescence, children don't develop muscle as rapidly, and coordination will not be as developed, also regulation of body temperature is poor - encourage water breaks, with hydration before and after workouts Female athletes:  Female athlete triad: Deleterious effects of over-exercise, causing decreased estrogen levels * Amenorrhea: Cessation of menstrual cycle over 3 month period...

Study Session: 3/12/19 Muscle Anatomy: Actin: Skinny he's just act'n Myosin: Muscle bound guy Sliding filament theory: Proteins in the muscles, actin and myosin form a connection to pull the thin actin filaments over the myosin (In essence the skinny guy is pulled forward on the muscle bound guy) A-band: Area of the sarcomere does not shorten during contractions I-band: Area between the thick myosin filaments in which only Actin is found Z-band: Separates sarcomeres H-zone: found between the actin filaments in which only thick myosin is found Smallest component of the muscle is the Sarcomere which is a contractile unit found in striated muscle that is bound end of end and shortens upon muscular contractions. Sarcomeres are connected end to end to form to create a myofibril. Muscle contraction: Calcium ions are discharged from the sarcoplasmic reticulum into the sarcomeres, this results in a release of troponin and tropomyosin which exposes the actin ...