Cscs Final Review (For Real This Time Yo)

Front 1

When we think "proximal or distal", we think of what type of bones?

Back 1

limb / extremeties

Front 2

From largest to smallest, what are the layers of muscle tissue?

Back 2

Epimysium, Perimysium, and Endomysium

Front 3

during muscular contraction, which zones disappear?

Back 3

H zone and I band

Front 4

Where is the z line

Back 4

middle of the I band

Front 5

Calcium binds with what to get what out of the way

Back 5

calcium goes to Actin, which has two components to it (troponin and tropomyosin). Tropomyosin gets out of the way while troponin binds with myosin globular heads

Front 6

The right side of the heart pumps blood where?

Back 6

lungs!

Front 7

The right side of the heart pumps blood where?

Back 7

the rest of the body, while the right side pumps blood only to the lungs

Front 8

Each pump of the heart has two chambers called:

Back 8

atrium and ventricle

Front 9

Right and left atria deliver blood into the

Back 9

Ventricles (right and left)

Front 10

What do the Ventricles do?

Back 10

supply the main force for moving blood through the pulmonary and peripheral circulations

Front 11

What are the AV valves composed of?

Back 11

tricuspid and mitral valve (mitral valve is AKA bicuspid)

Front 12

What does the AV Valve do?

Back 12

prevent flow of blood from the ventricles back into the atria during systole (or ventricular contraction)

Front 13

What composes the semilunar valve?

Back 13

the aortic and pulmonary valve

Front 14

What does the semilunar valve do?

Back 14

prevent backflow from the aorta and pulmonary arteries into the ventricles during ventricular relaxation (or diastole)

Front 15

Explain the conduction system of the heart?

Back 15

SA Node (pacemaker) -> AV Node (delay) -> AV Bundle -> left bundle branch and right bundle branch and into the purkinje fibers!

Front 16

What does the P Wave do represent?

Back 16

depolarize the atria and results in atrial contraction

Front 17

What does the QRS complex represent?

Back 17

depolarizes the ventricles and results in ventricular contraction

Front 18

What does the T Wave represent?

Back 18

repolarization of ventricular muscle shortly after depolarization

Front 19

What is hidden in the QRS wave?

Back 19

atrial repolarization

Front 20

what is proximal and distal

Back 20

proximal is closer to the center of the body while distal is further from the center of the body

Front 21

when the moment arm is shorter, there is _______ mechanical advantage

Back 21

less

Front 22

How does the patella increase the mechanical advantage of the quadriceps?

Back 22

maintains quadriceps tendon's distance from the knee's axis of rotation

Front 23

Formula for work

Back 23

force x displacement

Front 24

formula for power

Back 24

work / time (or force x velocity)

Front 25

muscle can produce the most force

Back 25

when it's actually at rest. Secondarily in its eccentric position

Front 26

Which muscles are pennated

Back 26

shoulders, biceps, tibialis posterior

Front 27

What is the difference between isokinetic and isotonic?

Back 27

isokinetic is constant-speed while isotonic is constant-velocity

Front 28

a normal lumbar spine is

Back 28

lordotic

Front 29

a normal thoracis spine is

Back 29

kyphotic (slightlyrounded)

Front 30

What are steroid hormones?

Back 30

cortisol, testosterone, fat soluble and diffuse across the sarcollema

Front 31

What are polypeptide hormones?

Back 31

made up of chains of amino acids, growth hormone and insulin. Not fat soluble so they can't cross the cell membrane.

Front 32

Where is growth hormone developed?

Back 32

anterior pituitary gland

Front 33

Where does insulin come from?

Back 33

pancreas

Front 34

Where does cortisol and cortisone come from?

Back 34

adrenal cortex

Front 35

what hormone is produced by the liver

Back 35

IGF

Front 36

Where do epinephrine and norepinephrine come from?

Back 36

Adrenal medulla

Front 37

krebs cycle produces how many ATP?

Back 37

substrate- 2, oxidative- 24, GTP = 4

Front 38

How do you stimulate testosterone?

Back 38

large muscle exercises, 85-95% of 1RM, moderate to high volume of multiple sets or exercises, 30-60 seconds of rest

Front 39

how do you stimulate GH?

Back 39

10RM, 3 sets of each exercise, 1 minute rest period

Front 40

how do you stimulate adrenal hormones?

Back 40

high volume, large muscle groups, short rest periods (vary these factors to allow recovery)

Front 41

typical work time and rest ratio of phosphagen?

Back 41

5-10s, 1:12 to 1:20

Front 42

Fast Glycolysis work time and rest ratio?

Back 42

1:3 to 1:5, 15-30 seconds

Front 43

Fast Glycolysis & oxidative work time and rest ratio?

Back 43

1:3 to 1:4, 1-3 minutes

Front 44

Oxidative system exercise time and work ratio?

Back 44

1:1 to 1:3, 3 minutes or more

Front 45

What are the 9 essential amino acids?

Back 45

histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine

Front 46

what are the 4 nonessential amino acids?

Back 46

alanine, asparagine, aspartic acid, glutamic acid

Front 47

What is an example of a monosaccharide

Back 47

glucose, fructose, galactose

Front 48

what are disaccharides

Back 48

sucrose, lactose, maltose

Front 49

what is an example of a polysaccharide?

Back 49

starch, fiber, glycogen

Front 50

Optimal level of LDL?

Back 50

100 or less

Front 51

optimal level of total cholesterol?

Back 51

<200

Front 52

range of HDL?

Back 52

40-60

Front 53

Where can I get vitamin D

Back 53

fish, milk, egg yolks & fortified drinks

Front 54

Where can I get vitamin A, B12?

Back 54

animal meat

Front 55

Proteins for aerobic and strength athletes?

Back 55

1.4 to 1.7g of protein for strength, 1.0 to 1.6 for aerobic athletes.

Front 56

Protein recommendations for general fitness program?

Back 56

.8 to 1.0

Front 57

If I'm on a reduced calorie diet, what is my protein intake?

Back 57

goes higher, 1.8 to 2.7g per kilo

Front 58

athletes should drink how many liters post workout per every kilo of bodyweight lost?

Back 58

1.5L

Front 59

Guidelines for children weighing 88lbs or less for hydration

Back 59

every 20 minutes drink a 5oz salty beverage of salt drink

Front 60

Guidelines for adolescents weighing 132 lbs or more for hydration

Back 60

9oz every 20 minutes

Front 61

what to eat 4 hours out from an aerobic competition?

Back 61

1-4g of carbs, .15 to .25g of protein.

Front 62

what to eat 2 hours out from an aerobic competition?

Back 62

1g of carbs no protein

Front 63

what to eat 1 hour or less out from comp

Back 63

liquid carbs .5g of carbs

Front 64

What is carbohydrate loading protocol?

Back 64

3 days of 8-10g of carbs per kilo of bodyweight, but 10-12g of carbs prior to marathon

Front 65

during an aerobic competition, how many carbs should an athlete consume per hour

Back 65

30-90g of different types of carbs

Front 66

post exercise carbohydrate intake for aerobic athletes are how much?

Back 66

1.5g of carbs per kilo within 30 mins

Front 67

carbs and protein for strength athletes?

Back 67

5-6g of carbs per kilo per day. 30g post workout to stave off muscle atrophy. 1.4 to 1.7g of protein.

Front 68

moderate to heavy calorie needs for men and women for moderate and heavy exercise?

Back 68

41-50 for men, 37 to 44 for female

Front 69

normal BMI (weight / height)?

Back 69

18.5-24.9

Front 70

Symptoms for anorexia nervosa?

Back 70

thinning of bones, brittle hair, constipation, feeling of coldness, lethargy

Front 71

symptoms of bulimia

Back 71

inflamed sore throat, swollen salivary glands, worn enamel

Front 72

difference between anorexia and bulimia?

Front 73

how many times should an episode occur for there to be bulimia?

Back 73

one episode a week for 3 months. Binge eating is once a week for 3 weeks.

Front 74

in what order should tests be?

Back 74

nonfatiguing tests, agility tests, maximum power and strength tests, sprint tests, local muscular endurance, fatiguing anaerobic capacity, aerobic capacity test

Front 75

What considerations must you make during test selection?

Back 75

metabolic energy specificty, biomechanical movement pattern, experience and training status, age and sex, environment

Front 76

How long are the sides of a hexagon test?

Back 76

24" (120 degree angles)

Front 77

how long do the general and specific warm up last for

Back 77

5 minutes and 10-20 minutes

Front 78

what is the hold-relax method of PNF stretching

Back 78

Passive prestretch (10 seconds), isometric hold(6 seconds), passive stretch (30 seconds)

Front 79

what is the contract-relax method of PNF stretching

Back 79

Passive prestretch (10 seconds), concentric muscle action through full ROM, passive stretch (30 seconds)

Front 80

what is the hold-relax w/ agonist contraction method of PNF stretching

Back 80

During third phase (passive stretch), concentric action of the agonist usedto increase the stretch force

The hold-relax with agonist contraction is the most effective PNFstretching technique due to facilitation via both reciprocal and autogenicinhibition.

Front 81

1RM Bench, Squat, and power clean for D1 Women's Basketball (pounds)?

Back 81

105 bench, 130 squat, 105 power clean

Front 82

1RM Bench, Squat, and power clean for D1 Women's Softball (pounds)?

Back 82

95 bench press, 130 for squat, 100 for power clean

Front 83

1RM Bench and squat for women's swimming (D1)?

Back 83

100 bench, 120 squat

Front 84

1RM Bench and squat for women's volleyball (D1)?

Back 84

100 on the bench, 145 on the squat

Front 85

Mean D1 Men's squat bench and power clean for football?

Back 85

300, 395, 252

Front 86

Mean D1 Men's squat bench and power clean for baseball?

Back 86

225 bench, 280 squat, 210 power clean

Front 87

Mean D1 Men's squat bench and power clean for basketball?

Back 87

225 bench press, 250 squat, 210 power clean

Front 88

average vertical jump for female athletes?

Back 88

12-13 in general, 17-18 for volleyball

Front 89

average vertical jump for female athletes?

Back 89

17-20

Front 90

how long should it take women / men to do the 300 yard shuttle run?

Back 90

56-66

Front 91

above average VO2 max?

Back 91

52-56

Front 92

how long should it take someone to complete a pro-agility test?

Back 92

4.8-5.2 seconds

Front 93

how long should it take someone to complete a T-Test

Back 93

9.9-11

Front 94

how long should it take someone to complete a 505 test?

Back 94

2.3-2.6

Front 95

how long should it take to run 40m?

Back 95

5.15 - 6

Front 96

how long should it take to run 20m??

Back 96

2.9 - 3.3

Front 97

off-season and preseason training goals and sports practice?

Back 97

off season has low sport practice, high resistance training with the goal of hypertrophy and muscular endurance and going into strength and power.

Preseason has medium resistance training focus, sport and movement specific

Front 98

How many times can a beginner, intermediate, and advanced trainee, train in a sports season?

Back 98

beginner: 2-3, intermediate 3-4, advanced 4-7

Front 99

How many times should you train if you are in the offseason? preseason?

Back 99

4-6, 3-4 (in season 1-3 and postseason is 0-3)

Front 100

difference between superset and compound?

Back 100

superset involves stressing two opposing muscles or muscle areas, while compound involves sequentially performing 2 different exercises for the same muscle group

Front 101

how many reps should an athlete do for a single sport effort event?

Back 101

1-2 reps

Front 102

how many reps should an athlete do for a multiple sport effort event?

Back 102

3-5 reps

Front 103

how many reps should an athlete do for hypertrophy?

Back 103

6-12, over 12 reps for muscular endurance.

Front 104

what percentage of 1RM should you use for strength gains?

Back 104

85% or higher

Front 105

what percentage of 1RM should you use for power gains (single effort)?

Back 105

80-90%

Front 106

what percentage of 1RM should you use for power gains (multiple effort)?

Back 106

75-85%

Front 107

what percentage of 1RM should you use for muscular endurance?

Back 107

67%

Front 108

In what ways can we progressively overload athletes?

Back 108

2.5-10% increases, or (depending if strong or weak): upper body 2-5 or 5-10, lower body 5-10 or 10-15

Front 109

how many reps or sets should I do if my main goal is strength?

Back 109

6 or less reps, 2-6 sets

Front 110

how many reps or sets should I do if my main goal is power (single effort athlete)?

Back 110

1-2 reps, 3-5 sets

Front 111

how many reps or sets should I do if my main goal is power (multiple effort athlete)?

Back 111

3-5 reps, 3-5 sets

Front 112

how many reps or sets should I do if my main goal is Hypertrophy?

Back 112

6-12, 3-6 sets

Front 113

how long should I rest for strength and power?

Back 113

2-5 minutes

Front 114

how long should I rest for hypertrophy?

Back 114

30-90 seconds

Front 115

how long should I rest for muscular endurance?

Back 115

30 seconds or less

Front 116

what is the SSC (stretch shortening cycle)

Back 116

employs both the energy storage of the series elastic component (biomechanical) and stimulation of the stretch reflex (neurophysiological) to facilitate maximal increase in muscle recruitment over a minimal amount of time

Front 117

what are factors affecting intensity of plyometric intensity?

Back 117

points of contact, speed, height of the drill, participants weight

Front 118

How long should I wait between plyometric exposures?

Back 118

48-72 hours, typically doing 2-4 sessions per week

Front 119

what is the proper work to rest ratio for plyometric exercises?

Back 119

1:5 to 1:10

Front 120

how is volume expressed for upper body and lower body plyometric exercises?

Back 120

for upper body drills, # of throws / catches, for lower body drills, # of contacts

Front 121

What's an appropriate volume for plyometrics for beginners?

Back 121

80 to 100, intermediate is 100-120

Front 122

how long does it take for vertical jump to improve?

Back 122

4 weeks after plyometric training

Front 123

how long do plyometric resistance training programs last for?

Back 123

6-10 weeks

Front 124

what training considerations must be put in place for masters athletes for plyometric work?

Back 124

5 low to moderate intensity exercises, lower volume, 3-4 days between exposures

Front 125

safety considerations for plyometrics (strength, weight, balance):

Back 125

strength: must squat 1.5 times body weight, if an athlete is over 220 the highest should be 18", athlete looking to do plyometrics must be able to one leg balance for 30 seconds

Front 126

what is impulse?

Back 126

impulse dictates the magnitude of change of momentum of an object

Front 127

difference between speed and velocity?

Back 127

speed is the rate at which an object covers a distance, velocity is speed with a direction

Front 128

sprint speed depends on what?

Back 128

stride frequency and stride length

Front 129

best way to develop speed?

Back 129

sprint

Front 130

when changing direction in response to an opponent, an athlete should focus where?

Back 130

shoulders, trunk, and hip

Front 131

How do you find the Karvonen method of heart rate calculations?

Back 131

first, find the (Age Predicted Maximal HR) (220-age)

then, find the (Heart rate Reserve): APMHR - Resting Heart Rate

Target heart rate = HRR * exercise intensity + RHR

Front 132

how do you find percentage of maximal heart rate?

Back 132

APMHR (220-age) = age

APMHR * exercise intensity

Front 133

what is Long, Slow Distance Training

Back 133

longer than race distance, 70% of V02 max. Intensity is lower than that of competition.

Front 134

benefits of Long, Slow Distance Training?

Back 134

clear lactate, 2x to I fibers.

Front 135

What is pace / tempo training?

Back 135

intensity at or slightly above competition intensity (corresponding with V02 Max). 20-30 minutes.

Front 136

benefits of pace / tempo training?

Back 136

sense of race pace, improve running economy and increase lactate threshold

Front 137

What is aerobic interval training?

Back 137

exercise at intensity close to VO2 Max for intervals of 3-5 minutes.

Front 138

benefits of aerobic interval training?

Back 138

increases VO2 max and enhances anaerobic metabolism

Front 139

What is high intensity interval training?

Back 139

intensities higher than VO2 max, lasting 30-90 seconds, work ratio of 1:5

Front 140

benefits of HIIT?

Back 140

improved running speed and economy, increased capacity and tolerance for anaerobic metabolism

Front 141

What is fartlek training?

Back 141

combination of training methods, ranging from 70-90% of VO2 max

Front 142

benefits of fartlek training?

Back 142

enhanced Vo2 max, increased lactate threshold, improved running economy and fuel utilization

Front 143

What does off-season aerobic training consist of?

Back 143

long duration, low intensity. Gradualy increasing intensity and to a lesser extent duration

Front 144

What do we do in the preseason of aerobic training?

Back 144

increasing intensity, maintaining or reducing duration, and incorporating all types of training

Front 145

in-season aerobic training?

Back 145

program should be designed around competition, low intensity and short duration training

Front 146

If I have squats at 85%, how many reps should I be able to do?

Back 146

5

Front 147

If I have squats at 93 percent, how many should i do?

Back 147

3

Front 148

if I have squats at 83%, how many can I do?

Back 148

7

Front 149

What percentage is 10RM?

Back 149

75%

Front 150

What percentage is 15RM?

Back 150

65%