S+C

Front 1

s.p.o.r.t.i

Back 1

specificity

progressive

overload

reversibility

time to recover

individualized

Front 2

testing validity

Back 2

does test measure what it is supposed to measure

"ability of a test to represent the underlying theoretical construct e.g. does a test of speed actually measure speed."

Front 3

smallest worthwhile change

Back 3

Smallest worthwhile change – smallest practically importantchange in performance test results.

𝑆𝑊𝐶 = 0.2(𝜎)

Where: 𝜎 = between subject SDMagnitude Statistics𝑆𝑊𝐶 = 0.2(𝜎)

Front 4

magnitude statistics

Back 4

Attempts to classify the (clinical) significance / practicalrelevance of test results;

Are they good / bad ‘or’ are changes worthwhile?

Front 5

effective size

Back 5

– measurement of the magnitude of the differencebetween means (e.g. pre- and post-intervention).

largely used to examine magnitude of changes in groups of athletes.

Front 6

effective size formula

Back 6

𝐸𝑆 =𝑥 𝑝𝑜𝑠𝑡 − 𝑥 𝑝𝑟𝑒𝜎𝑝𝑟𝑒

𝑥 𝑝𝑜𝑠𝑡= mean of teams’ post-test score on a given variable

𝑥 𝑝𝑟𝑒= mean of teams’ pre-test score on a given variable

𝜎𝑝𝑟𝑒 = SD of pre-test

Front 7

purpose of periodization

Back 7

Encourages planned variations in training

Front 8

volume

Back 8

distance ran/ sets/ reps done

Front 9

hypetrophy

Back 9

found to occur due to increase in net accretion ofcontractile proteins:

• Application of mechanical loads induce intracellular processes that enhanceprotein synthesis (myogenesis).

• Net increase in Actin, myosin, titin and nebulin (periphery of muscle fiber).

• Enlarge muscle fiber and overall muscle CSA

Front 10

Magnitude of protein synthesis dependent

Back 10

amount of mechanical stress applied ( training load)

CHO and protein intake/ and timing

muscle cell hydration

amino acid availability

anabolic hormone and cell receptor esponse

Front 11

magnitude of hypertrophy

Back 11

fiber type dependent, • More significant hypertrophy achieved with recruitment of high threshold MU’s

requires either High training intensities (i.e. heavy loads) or

High volume fatigue of low threshold units and greater recruitment of high thresholdunits.

Front 12

fiber type conversion difference in men and women

Type IIx and IIb → IIa

Back 12

Conversion noted in women after two weeks of training (4 workouts) 12RM loads.

• Significant conversion in men after 4 weeks (8 workouts).

• Changes related to hormonal factors (testosterone vs cortisol interaction).

Front 13

program design Athlete needs

Back 13

Sport (e.g. movement patterns, CT’s, injury profiles).

Positional demands.

Training status (e.g. training age, plyometric experience).

Prior strength levels.

Front 14

pulmonary adaptations to aerobic training

Back 14

 Alveoli # ↑

 Inspiratory muscle endurance

Front 15

cardiovascular adaptations to aerobic training

Back 15

Heart size:

 Stroke Volume ↑ Cardiac Output ↑

Heart Rate ↓

Capillary Density ↑

O2from blood (a-v O2 diff) ↑

Blood pressure

Front 16

Skeletal Muscle Adaptations to aerobic training

Back 16

Mitochondrial Density ↑

Aerobic Enzyme Activity ↑

CHO Metabolism ↓

Lactate buffering capacity ↑

Muscle Fibre Type

FT II b – FT II a

Front 17

continuous aerobic exercise modes

Back 17

refer to those involving performance atconstant intensities over extended periods

Front 18

Long slow distance (LSD)

Back 18

equal to or more than 60 minutes of aerobic exercise at slower than race pace; 70% vo2 max and 80% HR max

Duration / distance covered should be greater than performance requirements.

: likely improvements in TLac due to improvements in lactate buffering mechanisms.

Front 19

Intermediate Slow distance (ISD)

Back 19

20-30 minute aerobic exercise

intensity equal to Tlac (threshold training)

slightly above race pace

Intervals may be employed to increase exercise duration at TLac

Front 20

interval training

Back 20

Intense bouts of work interspersed with periods of low intensity work/recovery with

exact work/rest ratios employed.

Allows players to work at higher intensities for longer periods

Athletes required to work at / close to 𝑉𝑂2 𝑚𝑎𝑥; work/rest ratio is 1:1

Front 21

HIIT

Back 21

High intensity bouts interspersed with briefrecovery. working at or above 90% of vo2 max with either short (45 seconds) or long (2-4 mins) intervals

Front 22

neurophysiology

Back 22

Conscious control of skeletal muscle action regulated by pyramidalmotor pathways:

Front 23

extrapyramidal pathways regulate

Back 23

muscle tone i.e. resistance to lengthening

 Maintain background posture and stability

 Regulate storage and release of elastic energy Regulate force dampening

Front 24

postural control regulated by

Back 24

vision

vestibular system

◦Somatosensory sources

Ankle / hip strategies

Front 25

Balance

Back 25

Maintenance of the body’s CoG within it’s BoS during static / dynamic situations

Front 26

stability

Back 26

Maintenance of equilibrium on transition from motion to stationary position

“…measure of the ability to return to a desired position following a disturbance tothe system.”

Front 27

equilibrium

Back 27

achieved if CoG remains within BoS

Front 28

what is strength and conditioning

Back 28

relates to the complete physical development of athletes. Promotes improvement in performance

Front 29

the support process

Back 29

initial contact/needs analysis

performance testing

intervention design

intervention implementation

feedback

review/evaluation

Front 30

I.D.E.A principle

Back 30

introduce (silent)

demonstrate

explain

assist

Front 31

coaching skills required for S+C

Back 31

Effective communication skills

Knowledge of discipline

Knowledge of effective teaching strategies (various learning types)

organizational skills (planning)

observational skills

awareness of health and safety issues

Front 32

specificity : need to be aware of

Back 32

intensity and duration of sport

fitness component and required levels

movement patterns involved

Muscles involved

player position/role within team

Front 33

skill related components of fitness

Back 33

anaerobic endurance

speed

power

agility

balance

coordination

reaction time

Front 34

health related components of fitness

Back 34

endurance: aerobic and local muscular endurance

strength

flexibility

muscle composition

Front 35

reasons for testing

Back 35

health status/ injury risk

assess athletic condition- create athletic profile

evaluate progress

talent identification

Front 36

need for periodization

Back 36

encourages planned variation in training whether volume or intensity

Reduce staleness (avoid plateaus)

optimises training gains and avoids overtraining

Front 37

macrocycle

Back 37

• Annual plan or multiple cycles

• Based on # of peaks required (e.g. uni- / bi- / tri-cycle

Front 38

Mesocycle

Back 38

Training blocks of several weeks / months

• Periods of 2 – 6 weeks most common.

• # mesocycles dependent on training targets / macrocycle duration

• Typically three blocks – Preparation / Competition / Transition

Front 39

microcycle

Back 39

Training week / training day

• Content relates to ‘mesocycle’ goal

Front 40

core programming

Back 40

More important to develop Static and dynamic stability and Functional strength

Front 41

functional training concept

Back 41

Exercises based on task specific demands

• Techniques should mimic movements we’re tryingto enhance.

• Programmes should work from inside-out, progress towardsfunctional control;

• Recruitment → Endurance → Functional Control