Cscs

Front 1

LSD Training, frequency, duration, intensity?

Back 1

1-2 times a week, Race Distance or Longer (30-120 min.), 70% VO2 max

Hint 1

LIP

Front 2

Interval Training, frequency, duration, intensity?

Back 2

1-2 times a week, 3-5 minutes (Work: rest = 1:1),Close to VO2 Max

Hint 2

LIP

Front 3

Pace/Tempo Training, frequency, duration, intensity?

Back 3

1-2 Times/ week ,20-30 minutes, lactate threshold, at or slightly above race pace

Hint 3

LIP

Front 4

Fartlek Training, frequency, duration, intensity?

Back 4

1 time/week, 20-60 min, varies between lsd ad pace/tempo training intensities.

Front 5

Repetition Training, frequency, duration, intensity?

Back 5

1 time/week, 30-90 sec (work:rest=1:5), greater than VO2 Max

Front 6

What two functions does growth hormone decrease?

Back 6

glucose utilization

glycogen synthesis

(UGGS GUGS)

Front 7

Fibrous joints and an example?

Back 7

Allow virtually no movement---sutures of the skull

Hint 7

Freedom less

Front 8

Cartilaginous joints and an example?

Back 8

Allow limited movement - intervertebral discs

Front 9

Sports and exercise movements occur most about what type of joints?

Back 9

Synovial

Hint 9

Sovereign

Front 10

A hinge joint is what type of axial joint?

Back 10

Uni

Front 11

Ball and socket joints are what type of axial joint?

Back 11

Multi

Front 12

Which has greater mechanical advantage in a second class lever-the load or the force?

Back 12

Force

Front 13

A bicep curl is an example of what mechanical class?

Back 13

3rd

Front 14

Pressure exerted against the arterial walls as blood is FORCEFULLY EJECTED during ventricular contraction

Back 14

systolic blood pressure

Front 15

What is mean arterial pressure?

Back 15

average blood pressure throughout the cardiac cycle

Front 16

What happens to blood lactate concentration as a result of training aerobically?

Back 16

decreases

Front 17

Where is growth cartilage located in children?

Back 17

epiphyseal (growth) plate, joint surface, apophyseal insertions of muscle-tendon units

Hint 17

JAE

Front 18

What is defined by a bone mineral density below -2.5 SD of the young adult mean?

Back 18

osteoporosis

Front 19

Preoccupation with food is a characteristic of anorexia nervosa. True or False?

Back 19

True

Front 20

When evaluating what type of test should always be performed last?

Back 20

aerobic

Front 21

What test should be performed first right after the nonfatiguing test (height, weight, etc.)?

Back 21

Agility tests

Front 22

Anaerobic capacity is typically quantified as the maximum power output during muscular activity between ____ and ____ ____ long using a variety of tests for the upper and lower body.

Back 22

30-90 seconds

Front 23

What test has to do with sprinting up stairs?

Back 23

Margaria-Kalamen

Front 24

When the muscle spindles are stimulated they cause ?

Back 24

contraction of the stretched muscle

Front 25

Relaxation that occurs in the same muscle that is experiencing increased tension is called?

Back 25

Autogenic Inhibition

Hint 25

RELAXATION SAME

Front 26

What grip is overhand?

Back 26

pronated

Front 27

on the 1RM % Sheet which number of reps represent 5 percent drops?

Back 27

1-100%,2-95%,4-90%, 6-85%, 8-80%, 10-75%, 11-70%, 15- 65%

Hint 27

it gets weird where most people can't count past in spanish

Front 28

Rest period for muscular endurance?

Back 28

<30 seconds

Front 29

Rest period for Hypertrophy?

Back 29

30 seconds - 1 min 30 seconds

Front 30

Rest period for power and strength ?

Back 30

2-5 minutes

Front 31

What is the proper work:rest ratio for plyometrics?

Back 31

1:5

Front 32

What three things should be assessed prior to beginning a ploymetric program?

Back 32

Balance, strength , and speed

Front 33

How strong should ones 1rm squat to be for lower body plyometrics ?

Back 33

1.5 times body weight

Front 34

For upper body plyometrics, how strong should ones 1rm bench press be?

Back 34

At least body weight for larger (220+) at least 1.5 times body weight for smaller athletes (220 or less)

Front 35

For Lower body plyometrics, how fast should the athlete be able do to do 5 squats and what % body weight should it be?

Back 35

5 seconds 60%

Front 36

True or false: Athletes weighing over 220 lbs should avoid high-volume , high-intensity plyometric exercises?

Back 36

True

Front 37

During the ground support phase of linear sprinting , what two muscles are responsible for storing and recovering elastic energy?

Back 37

Gastrocnemius and quads

Front 38

What type of endurance is the ability to repeatedly perform maximal or near-maximal efforts in competition-specific exercise:relief patterns?

Back 38

Special

Front 39

Which two phases are commonly used to vary workouts during the prepatory phase?

Back 39

Hypertrophy and basic strength

Front 40

Staff to athlete ratio in middle school setting?

Back 40

1:10

Front 41

Staff to athlete ratio in secondary school setting

Back 41

1:15

Front 42

Staff to athlete ratio in older than secondary school setting?

Back 42

1:20

Front 43

True or false: The strength and conditioning assistant is responsible for sports teams.

Back 43

True

Front 44

The lumbar spine is in what region of the back and is composed of how many vertebrae ?

Back 44

Lower 5

Front 45

Where is the sacrum and how many vertebrae is it fused together by?

Back 45

Rear pelvis 5

Front 46

The hand has how many phalanges and what are the types of phalanges?

Back 46

14, distal, intermediate, and proximal

Front 47

What is the purpose for the metacarpals of the hand ? How many? How many carpal bones?

Back 47

Connect fingers and wrists

5 metacarpals

8 carpal bones

Front 48

Tests measure what they are supposed to measure is the concept of?

Back 48

Validity

Front 49

When is the first transition period? What type of exercise?

Back 49

Between prepatory and competitive, low intensity low volume

Hint 49

An

Front 50

What type of exercise for competition period?

Back 50

Low volume high intensity

Front 51

Fluid requirements 2 hours before?

Back 51

At least .5 liters (16 fl oz)

Front 52

Fluid requirements 2 hours before?

Back 52

At least .5 liters (16 fl oz)

Front 53

Fluid requirements during?

Back 53

6-8 fl oz every 15 min

Front 54

Fluid requirements 2 hours before?

Back 54

At least .5 liters (16 fl oz)

Front 55

Fluid requirements during?

Back 55

6-8 fl oz every 15 min

Front 56

Fluid requirements after exercise ?

Back 56

At least .5 liters per pound or . 5 liters per .45 kg of weight lost

Front 57

How many liters of fluid are recommended for men ages 30-19 a day?

Back 57

3.7

Front 58

How many liters of fluid are recommended for men ages 19-30 a day?

Back 58

3.7

Front 59

How many liters of fluid recommended per day for women ages 19-30?

Back 59

2.7

Front 60

What percent of calories should come from carbs for average person?

Back 60

45-60%

Front 61

Sprint strength and skill athletes should consume how many carbs a day in relation to body weight?

Back 61

5-6 g per kg

Front 62

Promotes growth and repair of body tissues, bone formation, and healthy skin and hair. Essential for night vision. Which vitamin?

Back 62

A

Front 63

Aids in the absorption of calcium and helps to build bone mass and prevent bone loss. Helps maintain blood levels of calcium and phosphorus. Which vitamin?

Back 63

D

Front 64

Serves as an antioxidant. Needed for normal growth and development. Which vitamin ?

Back 64

E

Front 65

Needed for normal blood clotting and bone health. Which vitamin?

Back 65

K

Front 66

Promotes healthy cell development, wound healing, and resistance to infections. Serves as an antioxidant. Necessary for conversion of the inactive form of folic acid to the active form. Makes iron available for hemoglobin synthesis. Which vitamin?

Back 66

C

Front 67

Coenzyme for carbohydrate metabolism. Needed for normal functioning of the nervous system and muscles, including the heart. Which vitamin?

Back 67

Thiamin b1

Front 68

Coenzyme in red blood cell formation, nervous system functioning, and metabolism of carbohydrate, protein, and fat. Needed for vision and may help protect against cataracts. Which vitamin?

Back 68

Riboflavin b2

Front 69

Coenzyme for carbohydrate, protein, and fat metabolism and proper nervous system functioning. High intakes can lower elevated cholesterol. Which vitamin?

Back 69

Niacin

Front 70

Coenzyme for protein metabolism and nervous and immune system function. Involved in synthesis of hormones and red blood cells. Which vitamin?

Back 70

Pyridoxine b6

Front 71

Needed for normal growth and development and red blood cell formation. Reduces risk of neural tube birth defects. May reduce risk of heart disease and cervical dysplasia. Which vitamin?

Back 71

Folic acid

Front 72

Vital for blood formation and healthy nervous system. Which vitamin?

Back 72

Cobalamin b12

Front 73

Assists in the metabolism of fatty acids and utilization of B vitamins. Which vitamin?

Back 73

Biotin

Front 74

Aids in normal growth and development. Which vitamin?

Back 74

Pantothenic acid

Front 75

Essential for developing and maintaining healthy bones and teeth. Assists in blood clotting, muscle contraction, and nerve transmission. Reduces risk of osteoporosis and may also reduce the risk of preeclampsia in pregnant women. Which mineral?

Back 75

Calcium

Front 76

Works with calcium to develop and maintain strong bones and teeth. Enhances use of other nutrients. Essential for energy metabolism, DNA structure, and cell membranes. Which mineral?

Back 76

Phosporus

Front 77

Activates nearly 100 enzymes and helps nerves and muscles function. Constituent of bones and teeth. Which mineral?

Back 77

Magnesium

Front 78

Needed for metabolism of DNA and ribonucleic acid (RNA) and production of uric acid. Which mineral?

Back 78

Molybdenum

Front 79

Necessary for the normal development of the skeletal and connective tissues. Involved in the metabolism of carbohydrates. Which mineral?

Back 79

Manganese

Front 80

Involved in iron metabolism, nervous system functioning, bone health, and synthesis of proteins. Plays a role in the pigmentation of skin, hair, and eyes. Which mineral?

Back 80

Copper

Front 81

Aids in glucose metabolism and may help regulate blood sugar and insulin levels in people with diabetes. Which mineral?

Back 81

Chromium

Front 82

Part of the thyroid hormone. Helps regulate growth, development, and energy metabolism. Which mineral?

Back 82

Iodine

Front 83

Necessary for red blood cell formation and function. Constituent of myoglobin and component of enzyme systems. Which mineral?

Back 83

Iron

Front 84

Essential component of a key antioxidant enzyme. Necessary for normal growth and development and for use of iodine in thyroid function. Which mineral?

Back 84

Selenium

Front 85

Essential part of more than 100 enzymes involved in digestion, metabolism, reproduction, and wound healing . which mineral?

Back 85

Zinc

Front 86

The epimysium is continuous with the ______ at the ends of the muscle.

Back 86

Tendons

Front 87

What is a specialized connective tissue covering all bones?

Back 87

Bone Periosteum

Front 88

The origin of the muscle is it's what attachment?

Back 88

Proximal (nearer center)

Front 89

Muscle cells that are long cylindrical cells are what? What appearance under low magnification?

Back 89

muscle fibers

striated

Front 90

Bundles of muscle fibers may consist of up to 150? What surrounds these bundles?

Back 90

fasciculi

Perimysium

Front 91

What connective tissue surrounds each muscle fiber? This is continuous wuth or encircled by?

Back 91

Endomysium

sarcolemma

Front 92

Tension developed in a muscle cell is transmitted to?

Back 92

tendon

Front 93

What is a motor neuron?

Back 93

nerve cell

Front 94

Connection between a motor neuron and the muscle fibers it innervates? How many does each muscle cell have?

Back 94

Neuromuscular junction

1

Front 95

A motor neuron and the muscle fibers it innervates is called what?

Back 95

motor unit

Front 96

The interior structure of a muscle fiber is called what?

Back 96

sarcoplasm

Front 97

What dominates the sarcoplasm and contains the apparatus that contracts the muscle cell? What are these two contractile components(myofilament)?

Back 97

myofibrils

myosin

actin

Front 98

Myosin and actin are organized longitudinally in _______ (the smallest contractile unit of skeletal muscle)?

Back 98

sarcomere

Front 99

Thick filament?

Back 99

myosin

Front 100

How many actin filaments surround each myosin filament?

Back 100

6

Front 101

What does the sliding-filament theory state?

Back 101

Actin filaments at each end of the sarcomere slide inward on myosin filaments, pulling the z-lines toward the center of the sarcomere and thus shortening the muscle fiber.