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90 Cards in this Set
- Front
- Back
During concentric phase of the low-bar back squat, which following muscle acts as an antagonist to the glutes? Quadriceps, hamstrings, or psoas major? |
Psoas major |
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Which of the following muscle groups and types of muscle actions are associated with the downward phase of the dumbbell biceps curl? |
Elbow flexors, eccentric |
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Which of the following rest periods is most appropriate for a middle distance runner performing 800m running intervals in 2 min? 2-4- or 6 |
6 min |
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As compared to males, the potential for force production of females per muscle cross-sectional area is: |
Similar
|
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What cardiovascular adaptation to chronic aerobic exercise contributes the most to improved aerobic endurance performance? |
Increased maximal cardiac output |
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Which of the following events occurs in the hamstring muscles (on a myofibril level) during the concentric muscle action of the leg (knee) curl exercise? |
The H zone length decreases |
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Depletion of which of the following fuel sources hinders marathon performance most? |
Muscle glycogen |
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Which of the following muscle actions produces the greatest amount of muscle force? Eccentric, concentric, isometric |
Eccentric |
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Which of the following exercises is an example of a first-class lever? |
Triceps push down |
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Which of the following muscle actions precedes a counter movement jump? |
Eccentric loading |
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An exercise session consisting of which training modality results in the largest increase in serum HGH concentration? |
High-intensity resistance training |
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An increase in which of the following is a marker of aerobic overtraining? |
Creatine kinase concentration |
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An increase in which of the following increases oxygen delivery to the active muscles during acute aerobic exercise? Blood hemoglobin, cardiac output, plasma volume |
Cardiac output |
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If calcium is not returned to the S.R, which of the following best describes what occurs in the muscle? |
Fused tetany |
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The arteriovenous oxygen difference (a-vO2) is a measure of: |
The amount of oxygen taken up from the blood by the tissues. The greater the amount of oxygen extracted by the tissues, the greater the difference. |
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A female marathon runner goes from sea level to altitude of 5280, what is the immediate physiological effect? |
Increased cardiac output |
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What is the equation to calculate power? |
Work / time |
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Which movement occurs mainly in the transverse plane? |
Bent over lateral raise |
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What components of training stimulate new bone? |
Progressive overload, direction of force, and rate of loading |
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Gas exchange during respiration occurs in which of the following structures? |
Capillaries |
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An athlete wants to train the glycolytic and aerobic energy systems. What rest period is most appropriate if she performs work intervals of 60 seconds in duration? |
3 min |
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What work interval/ intensity ratio most closely stimulates the metabolic demands of a basketball game? |
10 seconds, 95% |
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What factors determine the primary energy system used during exercise? |
Exercise intensity and exercise duration |
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A parent informs the coach that their child is Tanner’s Stage 1. What does that mean? |
Regarding their Biological age- Tanner stages classification documents and tracks the development of secondary characteristics of children in puberty. Stages 1-5 (prepubertal-adult level) |
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What is an example of a second-class lever? |
Standing calf (heel) raise |
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All innervates muscle fibers of a motor unit fully contract when stimulated due to: |
All-or-none principle |
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Which of the following increases as an adaptation to chronic resistance training, but decreases with aerobic training? Maximal power production or creatine phosphate stores |
Maximal power production |
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A 12-year old has been resistance training twice a week for six weeks. Which adaptations contribute the most to training-induced strength gains? Increased muscle size Increased motor unit activation Greater testosterone concentration |
Increased motor unit activation |
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Which of the following best describes the effect on mechanical advantage as a resistance moment arm shortens? Increases, decreases, or no change |
Increases |
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A 17-yo tennis player follows an aerobic training program 3 days per week at 70% HRmax for 4 weeks. Which of the following is going to increase? Stored creatine phosphate Body fat percentage Maximal rate of force production |
Stored creatine phosphate |
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What best identifies the joint actions during the upward phase of the push press exercise? |
Rapidly flex the hips, knees and ankles and then the arms to push the bar overhead |
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Which is a marker of aerobic overtraining? Decreased total testosterone concentration Increased muscle glycogen stores Increased resting catecholamine level |
Decreased total testosterone concentration |
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During a single exercise session, what training variable should be decreased to product greater ATP production capacity? |
Intensity |
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What will be improved the most by increasing the strength of the hip flexor muscles? |
Maximum speed |
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What will decrease the power output of an athlete performing the snatch exercise? |
Increasing the load from 90-95% of an athlete’s 1RM |
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What adaptation results from heavy resistance training? |
Increased Type II fiber cross-sectional area |
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What muscle acts as the agonist during the second pull of the power clean? |
Trapezius |
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What contributes the most to shock absorption while running? |
Eccentric plantar flexion |
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Which of the following increases serum testosterone most during resistance training? High intensity (10RM) Short rest period (30-60 seconds) Moderate resistance (67-85%) |
Short rest period (30-60 seconds) |
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A female college athlete began S and C program 10 weeks ago. In the following weeks, she continues to see gains, what most likely contributes to this change? |
Increased muscle fiber size |
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A novice athlete has been following an aerobic endurance training program for 12 months. What is most likely to occur? |
Increased resting stroke volume |
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Which of the following muscles acts isometrically during the deadlift exercise? Gastrocnemius Erector spinae Or Rectus femoris |
Erector spinae |
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An 18yp college rugby player is participating in a resistance prog. What is primarily responsible for the increases in strength during the first 8 weeks? |
Motor unit synchronization |
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High school 1600meter running trains aerobically for 2 years. She improves when performance time throughout the course of her first season. What is primarily responsible for her increases? |
Improvement in VO2 max |
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What causes an athletes heart rate to increase during the anticipatory period immediately before the start of a race? |
Parasympathetic activity decreases Sympathetic activity increases |
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What are the daily fat requirements (grams) and percentages? |
20-35% 2g/kg BW is required to replenish triglycerides after prolonged endurance of 2+ hours. |
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Describe training adaption syndrome (TAS) in relation to homeostasis.
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The body’s response to a resistance training stimulus. Begins with new training stimulus, which drops you down below homeostatic levels and leads to fatigue. This is the general alarm phase. As the body recovers, it goes above homeostasis and rebuilds stronger, during adaptation supercompensation stage. At a certain point, called regression or involution, the body can no longer adapt and eventually will lead to overtraining if intensity of stimulus does not stop. |
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What is the Karvonen method? |
A way to measure intensity and heart rate reserve in relation to heart rate. APMHR = 220 - age APMHR - resting heart rate = HRR (heart rate reserve ) (HRR x intensity) + RHR = heart rate goal for given intensity |
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What is the difference between systolic and diastolic blood pressure? |
Systolic- the pressure the heart exerts on arterial walls when the heart beats. (Systole) Diastolic- the amount of pressure on arterial walls between beats. (Diastole) |
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The Fick Equation for calculating oxygen uptake (VO2) |
VO2 = Q x a-VO2diff
Q is cardiac output = stroke volume x heart rate aVO2 is the difference in oxygen content between arteries and veins |
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Defining numbers of osteopenia vs osteoporosis |
Based on bone mineral density Penia: -1 to 2.5 Rosis: below -2.5 |
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What is a MET? |
Metabolic equivalent The amount of oxygen required by the body at rest. 3.5 mL - kg - min of oxygen consumption |
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How do you calculate heart rate reserve? |
HRR = APMHR - resting HR |
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What are the two types of cartilage that are significant to physical activity? |
Hyaline- articular cartilage found on articulating surfaces of bone Fibrous: very tough, found in intervertebral disks and junctions of tendon and bone |
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Explain muscle buffering capacity: |
MBC The ability to regulate hydrogen concentrations in skeletal muscle during high intensity exercise |
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What are the two types of collagen fiber? |
The primary structural component of all connective tissues. Type I - bone, tendon, ligament Type II- cartilage |
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Explain Progressive muscle relaxation |
Uses reciprocal inhibition to relax body and thus the mind. 10-15sec of excessive contraction in a given muscle 10-15 sec of intentional relaxation (trying to feel warmth and heaviness) |
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Mean arterial pressure is defined as: |
The average blood pressure throughout the cardiac cycle (during contraction and relaxation) |
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What does it mean to lie “supine”? |
Face up
Prone- face down |
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What are the three phases of PNF stretching? |
Hold-relax Contract-relax (contract antagonist) Hold-relax |
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What type of stretching decreases muscle spindle stimulation? |
Static stretching |
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When stimulated during PNF stretching, GTOs allow the relaxation of the: |
stretched muscle by its own contraction |
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Where does bone formation occur? |
The diaphysis- central shaft of long bone. Also in growth cartilage in adolescents |
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Equation for cardiac output (Q) |
Stroke volume x heart rate The amount of blood pumped by the heart in L/min |
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What is stroke volume? |
Amount of blood ejected with each beat. |
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What does somatopsychic mean? |
Muscle-to-mind The muscle action is initiator of mental relaxation |
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What is the difference between sympathetic and parasympathetic? |
Sympathetic: fight or flight Parasympathetic: rest and digest |
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Difference between BMR and RMR? |
Basal- just living, no activity Resting- includes activity levels |
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Your hamstring is an example of a class ______ (blank) lever |
3 |
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Define moment of inertia |
Torque required to rotate an object from a standstill Think of starting a carousel at park vs if it’s already going |
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What is potentiation in relation to muscle force production? |
The change in the force-velocity of the muscles contractile components caused by stretch. “Reflex of muscle spindle potentiates agonist force production” |
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What is the difference between Autogenic and reciprocal inhibition? |
Autogenic is relaxation that occurs in same muscle that is experiencing tension (PNF stretching for example)
Reciprocal is relaxation in the opposing muscle |
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Sodium bicarbonate as an aid: |
An antacid, improves muscle buffering capacity |
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Sodium bicarbonate as an aid: |
An antacid, improves muscle buffering capacity |
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What is HCG? |
Human chorionic gonadotropin Hormone obtained from placenta In men, can increase testosterone production |
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Using caffeine as a performance enhancer: |
3-6 mg/Kg BW 50-60 minutes before exercise increased performance by 3% |
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What are the main substrates used in the 400meter distance swimmer? Liver glycogen and fatty acids (oxidative) Muscle glycogen and liver glycogen (glycolysis) Muscle glycogen and cp (phosphagen) |
Liver glycogen and fatty acids (oxidative) |
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Duration of events and primary energy systems, starting with 3 seconds and going to over 3 minutes. |
0-6 phosphagen 6-30 phosphagen and fast glycolysis 30-2min fast glycolysis 2-3 min fast glycolysis and oxidative systems >3min oxidative |
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Primary energy systems and their rest ratios: |
Phosphagen: 1:12-1:20 Fast glycolysis: 1:3-1:5 Fast glycolysis and oxidative: 1:3-1:4 Oxidative 1:1 to 1:3 |
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What energy system is anaerobic and relies on hydrolysis of ATP and creatine phosphate? |
Phosphagen |
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What energy system is anaerobic and relies on hydrolysis of ATP and creatine phosphate? |
Phosphagen |
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How is fast glycolysis (the breakdown of glycogen or glucose) different than slow glycolysis? |
Sometimes called anaerobic glycolysis, fast takes the Pyruvate and converts it to lactate. Produces ATP at a faster rate, but is limited in duration. Slow, or aerobic glycolysis, Pyruvate is shuttled into mitochondria to undergo Krebs cycle, where ATP synthesis is slower but can go for longer. |
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Key points of oxidative system (4) |
Aerobic, primary source at rest and during low intensity exercise Used mainly fat and carbs Since plenty of oxygen is available, Pyruvate goes to Krebs cycle Production of NADH and FADH from Krebs goes to electron transport, creating more atp from adp |
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Your lactate threshold is the moment when: |
The intensity of exercise is high enough that the amount of oxygen you take in can’t be utilized by oxidative phosphorylation fast enough to prevent lactate from building up in glycolytic metabolism. Because there is not enough oxygen, Pyruvate cannot enter aerobic metabolism and thus is converted to lactate and accumulates. |
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Equation for work |
Work = force x displacement |
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Equation for work |
Work = force x displacement |
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Equation for force: |
Force = mass x acceleration |
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Equation for work |
Work = force x displacement |
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Equation for force: |
Force = mass x acceleration |
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Equation for power: |
Power = work/time |