ISSA-Strength-and-Conditioning-Certification-Fourth-Edition-Workbook.pdf

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Unformatted text preview: 800.892.4772 • ISSAonline.edu Strength and Conditioning Workbook and Study Guide Fourth Edition Thomas Fahey, EdD International Sports Sciences Association CERTIFICATION COURSES Workbook and Study Guide Study Companion for ISSA’s Specialist in Sports Conditioning Program issaonline.edu Thomas .D Fahey, EdD Strength and Conditioning Workbook and Study Guide (Edition 4) Official workbook for: International Sports Sciences Association’s Specialist in Strength and Conditioning program 10 9 8 7 6 5 4 3 2 1 Copyright © 2018 Thomas D. Fahey. Published by the International Sports Sciences Association, Carpinteria, CA 93013. All rights reserved. No part of this work may be reproduced or transmitted in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, or in any information storage and retrieval system without the written permission of the publisher. Direct inquiries about copyright and permissions requests for content, weightlifting and training photos, and photos owned by Fitness Technologies, Inc, to: Fitness Technologies, Inc, 5043 Via Lara Lane, Santa Barbara, CA 93111, [email protected] Direct reproduction and publishing inquires to: International Sports Sciences Association, 1015 Mark Avenue, Carpinteria, CA 93013 1.800.892.4772 • 1.805.745.8111 (local) • 1.805.745.8119 (fax) DISCLAIMER OF WARRANTY This text is informational only. The data and information contained herein are based upon information from various published and unpublished sources that represents training, health, and nutrition literature and practice summarized by the author and publisher. The publisher of this text makes no warranties, expressed or implied, regarding the currency, completeness, or scientific accuracy of this information, nor does it warrant the fitness of the information for any particular purpose. The information is not intended for use in connection with the sale of any product. Any claims or presentations regarding any specific products or brand names are strictly the responsibility of the product owners or manufacturers. This summary of information from unpublished sources, books, research journals, and articles is not intended to replace the advice or attention of health care professionals. It is not intended to direct their behavior or replace their independent professional judgment. If you have a problem or concern with your health, or before you embark on any health, fitness, or sports training programs, seek clearance and guidance from a qualified health care professional. About | 3 About the Workbook and Study Guide The purpose is to help you better understand the content of the main text. When you focus on the important points and concepts in the text and then write the answers directly in this guide, you will better comprehend the material. The most commonly used strategy for studying includes reading and underlining text material and/or outlining and writing core concepts. This workout encourages each of those methods. Evidence shows that students who use the workbook attain a greater understanding of the course material. ISSA recommends that you actively use this tool to prepare for your exam. The Best Way to Use the Workbook and Study Guide As you read the text, open this workbook to the same unit. You can follow along with the main concepts as they match up. In most cases, the questions in the workbook are in chronological order. This is a tried and true method for study and retention of information. Filling in your responses reinforces what you have read and, most importantly, will help you become a more effective Strength and Conditioning Specialist. International Sports Sciences Association UNIT 1.1 Essential Knowledge for the Specialist in Strength and Conditioning Essential Knowledge for the Specialist in Strength and Conditioning | 5 1. Which statements apply concerning the benefit from the services of a strength and conditioning specialist? 4. a. Helps athletes develop consistent habits in their training. What percent of the US population is physically inactive and would benefit from the services of a qualified strength and conditioning coach? a. 25 b. The strength coach can provide motivation. b. 35 c. The strength coach can give provide a scientifically structured training and nutrition program. d. 50 d. The strength coach can integrate the many aspect of a program into a cohesive strategy to improve performance. c. 40 e. 70 5. e. All of the above. List six “special” populations as potential clients for the Specialist in Strength and Conditioning: 1. True or false: If the answer is false, provide the correct answer. 2. 2. The Specialist in Strength and Conditioning must have the scientific and practical knowledge to help people improve their fitness and achieve the level of performance they want. True False 3. 4. 5. 3. Which of these is false? a. The Specialist in Strength and Conditioning must determine the client’s goals. b. The Specialist in Strength and Conditioning must identify the sport’s requirements. c. The Specialist in Strength and Conditioning must assess fitness and physical capacity. 6. 6. Give your opinion about the following: “Strength and conditioning specialists who work with serious athletes must be more than good athletes themselves.” d. The Specialist in Strength and Conditioning must design a program to help the client achieve his or her goals. e. none of these International Sports Sciences Association 6 | Unit 1.1 7. List 15 areas of detailed knowledge areas the Specialist in Strength and Conditioning should possess: 8. 1. Ideally, a strength and conditioning specialist should have a college degree in kinesiology, physical education, or physical therapy. List eight specific knowledge areas in the basic sciences that will help round out this education: 2. 1. 3. 2. 4. 3. 5. 4. 6. 5. 7. 6. 8. 7. 9. 8. 10. 9. Why should the Specialist in Strength and Conditioning have a thorough understanding of anatomy and physiology? 10. Why should the Specialist in Strength and Conditioning have a thorough understanding of metabolism? 11. 12. 13. 14. 15. Strength and Conditioning Essential Knowledge for the Specialist in Strength and Conditioning | 7 11. Why should strength and conditioning specialists have a thorough understanding of the function and regulation of the lungs, heart, and blood vessels? 16. Why should strength and conditioning specialists have a thorough knowledge of the physical and psychological adaptations to training? 12. Why should strength and conditioning specialists understand the function of hormones and their effects on metabolism? 17. List the five health-related fitness components: 1. 2. 3. 13. Why should strength and conditioning specialists understand the brain and nervous system? 4. 5. 18. 14. Why should strength and conditioning specialists have a thorough knowledge of the physical and psychological adaptations to training? In addition to the five health-related fitness components, list the five performance-related fitness components: 1. 2. 3. 4. 15. Why should strength and conditioning specialists have a working knowledge of genetics? 5. International Sports Sciences Association 8 | Unit 1.1 19. Define the area of sports nutrition and explain the relevance to the Specialist in Strength and Conditioning. 22. Define the area of the psychology of sport and explain the relevance to the Specialist in Strength and Conditioning. 20. Why is it important to use valid measurement tools to measure weaknesses in fitness and improvements in a client’s training program? 23. Define the area of prevention and treatment of athletic injuries and explain the relevance to the Specialist in Strength and Conditioning. 21. Define the area of motor learning and explain the relevance to the Specialist in Strength and Conditioning. 24. Why must the strength and conditioning coach know basic emergency medical procedures? Strength and Conditioning Essential Knowledge for the Specialist in Strength and Conditioning | 9 25. Explain why is it essential for strength and conditioning coaches to know how to promote fitness for wellness (i.e., cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition). 27. List six positive ways the strength and conditioning coach can attract new clients: 1. 2. 3. 4. 5. 6. 26. List eight areas of new job opportunities in addition to established job placements in health clubs, gyms, and private practice: 1. 2. 28. Explore the following Internet sites to gain new information about ways to improve services to your clients and list two important features from each site you can apply to potential clients: 3. 4. 5. ) 6. International Sports Sciences Association 10 | Unit 1.1 29. Should strength and conditioning coaches be licensed? Explain your answer. 33. This federally recognized agency accredited ISSA as the first fitness organization in the United States a. National Fitness Certification Industry (NFCI) b. Distance Education Accrediting Commission (DEAC) 30. c. Accreditation Center of Higher Education (ACHE) Explain the phenomenon of transference between coaches and athletes along with why it is critical to understand this concept’s implications. d. International Health, Racquet & Sports Club Association (IHRSA) e. Regional Board of Fitness Professionals (RBFP) True or false: If the answer is false, provide the correct answer. 34. 31. Shockingly, nearly 5% of high school athletes in the United States have used steroids. Visit this website listed in the Workbook and Study Guide ( . gov/pubs/brochures/steroids/children/) to determine the actual number of eighth- and tenth-grade students who currently abuse drugs in one form or another. The answer is: a. 100,000 b. 300,000 c. 500,000 d. 1 million e. 3 million 32. From the same website ( . usdoj.gov/pubs/brochures/steroids/children/), name two oral and two injectable steroids: oral: injectable: Strength and Conditioning The ISSA does not require students to take continuing education courses. True False UNIT 2.1 Principles of Physical Fitness 12 | Unit 2.1 1. Which statement is false? 4. a. Strength coaches must know the theory and practice of building strength, power, and muscle mass. In addition to aerobic capacity, list five additional fitness components: 1. b. The best coaches assess the specific needs of athletes and prescribe appropriate programs. 2. c. The strength coach’s goal should be to improve strength, power, and speed in highly specific motor skills. 3. d. Strength and power exercise help unskilled individuals more than skilled athletes. 4. e. The strength and conditioning program should complement the athlete’s training program. 2. Explain the basic difference between physical fitness and physical activity. 3. Who is Kenneth Cooper, and what is his contribution to fitness and training? 5. 5. Define maximal oxygen consumption (aerobic capacity or .VO2max) 6. Explain the two important components of aerobic capacity: 1. 2. Strength and Conditioning Principles of Physical Fitness | 13 7. Explain four general recommendations for developing oxygen transport capacity: 10. In 2010, the US Surgeon General issued “The Surgeon General’s Vision for a Healthy and Fit Nation,” and the US Department of Health and Human Services (HHS) made specific recommendations for promoting exercise and health. What is meant by the “new normal?” HINT: read the vision statement at obesityvision/obesityvision2010.pdf 11. Summarize six ways that regular exercise enhances overall health status: 1. 2. 3. 4. 8. Describe overdistance training: 1. 2. 9. Explain the essence of the original “Surgeon General’s Report on Physical Activity and Health” 3. 4. 5. 6. 12. To achieve substantial health benefits, adults should do at least this number of minutes a week of moderate-intensity aerobic physical activity: a. 30 b. 60 c. 90 d. 120 e. 150 International Sports Sciences Association 14 | Unit 2.1 13. For substantial health benefits, adults should do at least this number of minutes a week of vigorous-intensity aerobic physical activity: 17. Define speed. Why should athletes develop it? a. 25 b. 50 c. 50–60 d. 75 e. 100 14. What is the difference between muscular strength and muscular power? 18. Explain why proper skeletal alignment is important for preventing back and knee pain. 15. For athletes, why is power more important to develop than strength? 19. Why is it important to know why the rate of energy use relates to lean body mass? 16. Why is it important to assess an individual’s one-rep maximum? 20. Muscle mass first begins to decline after age: a. 30 b. 40–50 c. 50 d. 50–60 e. none of these Strength and Conditioning Principles of Physical Fitness | 15 21. 22. By age 70 in most people, what percent of the motor nerves disengage from their muscle fibers? 25. a. 5 a. one b. 10 b. two c. 15 c. three d. 20 d. four e. 40 e. five Quick powerful movements require large: 26. a. Fast motor units b. Isometric, lower body strength c. Intermediate motor units c. Specific muscular strengths and skill d. Axons d. Nerves e. Connector units Slower movements for maintaining posture require: e. none of these 27. a. Fast motor units b. Slower motor units b. Movements / muscles d. Intermediate motor units c. Movements / specific anaerobic power e. Connector autonomous motor neurons List three reasons to undertake strength training: 1. A basic principle of this course is to train __________, not ___________, when training for power: a. Nerves / movements c. Axonal subunits 24. Improving sports performance is largely a matter of improving: a. Specific aerobic capacity b. Slower motor units 23. What is the minimal number of days a week individuals should engage in strengthening exercises? d. Nerves / specific muscles e. Muscles / metabolic muscle enhancers 28. List five reasons that developing muscular power is critical for good performance in most sports: 2. 1. 3. 2. 3. 4. 5. International Sports Sciences Association 16 | Unit 2.1 29. List five general examples of power exercises: 33. Explain how muscular endurance relates to: Wellness 1. 2. Performance 3. 34. What is flexibility, and why is it important for joint health? 35. Why is the importance of flexibility exercises for sports so incredibly controversial? 36. Explain how flexibility relates to: 4. 5. 30. 31. Define muscular endurance. Developing muscular endurance depends on these two important factors: 1. 32. 2. Wellness List two ways to develop muscular endurance: Performance 1. 37. 2. Strength and Conditioning How would you define “ideal body composition?” Principles of Physical Fitness | 17 38. Explain how body composition relates to the following: 42. Which of these components best apply in designing a client’s fitness program? a. Analyzing your client’s fitness goals Wellness b. Client’s skill level c. Client’s age d. Systematically developing each of the fitness components that clients need for success Performance e. all of these 39. What is the best way to reduce excess weight and keep it off? 40. List four examples of how a strength coach should develop a client’s fitness program: 43. Comment on the following statement: “Millions of people around the world work to develop ‘a perfect body’ and high fitness level.” 1. 2. 3. 4. 41. What three general components should a strength coach include in designing a program for bodybuilders? 1. 2. 3. International Sports Sciences Association UNIT 2.2 Principles of Training: Adaptation to Stress Principles of Training: Adaptation to Stress | 19 1. Explain the differences between motor control and motor learning. 2. Explain why practice is the crucial element in developing skilled performance. 5. Explain what this means: Athletes only train motor units if they (athletes) activate them during highly specific practice sessions. 6. Give six examples of high-power sports that involve fast, powerful movements: 1. 2. 3. 3. Explain with examples why training and motor performance (skill) are highly specific. 4. 5. 6. 7. 4. Explain why the specificity principle represents the single most important factor influencing the results and benefits of training programs. Explain whether when athletes increase the weight they lift in the bench press, squat, snatch, or clean, they will automatically improve their performance in their event (for example, shot put or discus throw). International Sports Sciences Association 20 | Unit 2.2 True or false: If the answer is false, provide the correct answer. 8. Improving strength automatically produces more powerful movements in a sports skill and thus improves performance. True False 9. How would you respond to a colleague who stated quite emphatically, “Research studies have failed to establish a link between increased strength developed through resistive exercise training and increased power when performing motor skills”? 10. 11. What is the relationship between high-power plyometrics and speed exercises? 12. Define closed kinetic chain exercise and give examples. 13. Define open kinetic chain exercise and give examples. 14. What is the stretch-shortening cycle, and what is its relevance to sports movements? How does the following statement apply to child athletes? A high relationship between strength and performance has been reported in studies of high-power soccer, alpine ski racing, wrestling, shot-putting, American football, basketball, rowing, synchronized swimming, gymnastics, rugby, golf, and tennis. Strength and Conditioning Principles of Training: Adaptation to Stress | 21 15. What is the best way to augment the stretch-shortening cycle in high-power sports? 16. Based on available research and practical observations, list and give examples or explain five important factors needed to maximize strength and power transfer: 18. Explain whether you agree with this statement in establishing a training program for your athletes: “Perform exercise workouts at the same intensity every training session.” 19. Which six factors relating to progressive overload does the acronym FITT refer to? 20. For each factor in FITT, explain the optimal conditions to improve each component. 1. 2. 3. 4. 17. 5. Frequency Explain the important principle of progressive overload and how it relates to the training threshold: Intensity Time Type International Sports Sciences Association 22 | Unit 2.2 21. Compare and contrast the advantages and disadvantages of cross-training: 25. Explain whether you agree or disagree with the following: “With expert coaching and a tremendous desire on the part of the athlete to faithfully follow your strenuous training program over many years, the athlete has the potential to compete successfully at the highest levels of national or international competition.” 26. List 15 guidelines with examples to help make the athlete’s training program become more effective and successful: Advantages Disadvantages 22. Explain the Principle of Reversibility and give examples related to training. 1. 23. Explain the relationship between strength training and satellite cell activation. 2. 3. 4. 24. What should you expect from the athletes you train regarding their potential to improve athletic performance? 5. 6. 7. Strength and Conditioning Principles of Training: Adaptation to Stress | 23 8. Motor unit: 9. Fitness transfer: 10. Progressive overload: Hypertrophy: 11. Motor skill: 12. Open kinetic chain exercises: 13. Closed kinetic chain exercises: 14. FITT: 15. Individual differences: 27. Define the following terms: Reversibility: Motor control: Genes: Motor learning: Overtrained: Specificity: International Sports Sciences Association UNIT 3.1 Bone Bone | 25 True or false: If the answer is false, provide the correct answer. 9. Bone marrow produces erythrocytes, granular leukocytes, and platelets. True False Bone consists of organic fibers produced by specialized cells strengthened by the presence of inorganic...
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