Exercise Leadership 2 - Exam 2

Front 1

How much protein is necessary during the carb loading period to be effective?

Back 1

8 to 10g of carbs per kilo of body weight per day.

Front 2

What is the formula for the optimal sports drink?

Back 2

20-30mEQ of sodium/liter (460-690mg)

2-5 mEQ of potassium/liter (78-195mg)

5-10% of carbs

Front 3

Benefits of carb rinsing and what does it affect?

Back 3

improves performance lasting 1 hour by 2% to 3% presumably by affecting the central nervous system.

Front 4

What amount of carbs should be consumed post-competition to maximize glycogen synthesis?

Back 4

1.0 to 1.85g/kg of body weight per hour at regular intervals every 15-60 minutes thereafter up to 5 hours.

Front 5

How much protein should be consumed for optimal muscle remodeling?

Back 5

20-30g per meal, meals every 3-4 hours

Front 6

Energy intake is equal to expenditure, resulting in constant body weight.

Back 6

Caloric requirement

Front 7

Factors that influence energy requirements

Back 7

Resting metabolic rate

Thermic effect of food

Physical activity

Front 8

Daily caloric needs for men performing light, moderate, and heavy activity

Back 8

17kcal/lb

19kcal/lb

23kcal/lb

Front 9

Daily caloric needs for women performing light, moderate, and heavy activity.

Back 9

16kcal/lb

17kcal/lb

20kcal/lb

Front 10

How many additional calories and how much protein should one intake f trying to gain weight?

Back 10

500 additional calories/day

protein: 1.5-2.0g/kilo of body weight/day

Front 11

Protein consumption and calorie deficit for weight loss.

Back 11

1.8 - 2.7g protein/kg body weight per day

energy deficit of 500cal/day

Front 12

Dangerous weight loss techniques

Back 12

fasting

fad diets

voluntary dehydration

self induced vomiting

laxative abuse

inappropriate or excessive use of thermogenic aids

Front 13

Side effects of rapid weight loss

Back 13

loss of lean body mass

fatigue

headaches

mood swings

dehydration

heat illness

muscle cramping

dizziness

Front 14

Products must contain one of the following to be sold as a dietary supplements.

Back 14

A vitamin, mineral,herb or other botanical, amino acid, dietary substance for use by humans to supplement the diet by increasing the total dietary intake

Front 15

What is the purpose of taking HCG?

Back 15

Increases testicular testosterone production. Will be taken by athletes at the end of their cycle of anabolic steroids who are looking to activate their own endogenous testosterone production.

Front 16

Role of Insulin and it's efficacy.

Back 16

–Facilitatesthe uptake of glucose and amino acids into the cells

–Efficacy: post-workout carb ingestion suppresses muscle protein breakdown via the anti-catabolic effects of insulin. Gains in lean muscle mass could be realized.

Front 17

Adverse effects of injecting insulin

Back 17

•Immediatedeath

•Coma

•Possibledevelopment of insulin-dependent diabetes in a previously healthy athlete

Front 18

Role of HGH

Back 18

–Stimulatesbone and skeletal muscle growth

–Helpsmaintain blood glucose levels

–Stimulatesthe release of fatty acids from fat cells

Front 19

HGH efficacy

Back 19

•Littleresearch has been done with athletes.•Researchwith healthy elderly persons, as well as children and adults with growthhormone deficiencies, shows improvements in lean body tissue with decreases inbody fat.

Front 20

HGH adverse effects

Back 20

•ExcessHGH after puberty causes acromegaly (a disfiguring disease characterized by awidening of the bones, arthritis, organ enlargement, and metabolicabnormalities).

•Abuseof HGH can also lead to diabetes in prone individuals; cardiovasculardysfunction; muscle, joint, and bone pain; hypertension; abnormal growth oforgans; and accelerated osteoarthritis.

Front 21

Injections of Erythropoietin (EPO) are associated with elevations in what?

Back 21

Both hematocrit and hemoglobin

Front 22

Health risks of injecting EPO

Back 22

–bloodclotting, elevations in systolic blood pressure, a compromised thermoregulatorysystem, and dehydration during aerobic endurance events.

Front 23

What does leucine directly activate?

Back 23

the Akt/mTOR pathway in skeletal muscle, which is the key pathway in skeletal muscle protein synthesis.

Front 24

Leucine's role in muscle specific genes (MPS)

Back 24

An increase in Akt/mTOP pathway/protein synthesis causes a hypertrophic response.

Front 25

Purported effects of Arginine

Back 25

•Elevationin nitric oxide levels

•Increasein muscle blood flow

•Improvementin exercise performance

–Littlescientific evidence supporting benefitfor athletes or physicallyactive individuals

Front 26

Purported effects of HMB

Back 26

–believed to have both anabolic and lipolytic effects, but research islimited.

–Recentstudies do not support HMB supplementation in resistance-trained athletes.

Front 27

Purported effects of L-carnitine

Back 27

–roleas an ergogenic aid for increasing lipid oxidation have not shown clearefficacy.

–mayenhance recovery from exercise.

Front 28

Purported effects of creatine

Back 28

•Increasesthe creatine content of muscles by approximately 20%, but there is a saturationlimit.

Front 29

Purported effect of caffeine

Back 29

•Increasestime to exhaustion

•Effectson sprint or power performance unclear

Front 30

A test must be reliable to be ______, because highly variable results have little meaning.

Back 30

Valid

Front 31

Types of reliability that in which measurement error can arise.

Back 31

•Intrasubject(within subjects) variability

•Lackof interrater(between raters) reliability or agreement

•Intrarater(within raters) variability

•Failureof the test itself to provide consistent results

Front 32

Intrasubject variability

Back 32

•The lack of consistent performanceby the person tested.

Front 33

Interrater reliability

Back 33

•The degree to which differentraters agree; also referred to as objectivity or interrateragreement.

Front 34

Intrarater variability

Back 34

The lack of consistent scores by agiven tester.

Front 35

•Metabolic energy system specificity

Back 35

–Considerthe energy demands (phosphagen, glyco-lytic,and oxidative) of the sport when choosing or designing tests.

Front 36

•Biomechanical movement patternspecificity

Back 36

–Themore similar the test is to an important movement in the sport, the better.

Front 37

Symptoms of heat stroke

Back 37

•Cramps

•Nausea

•Dizziness

•Difficultyin walking or standing

•Faintness

•Garbledspeech

•Lackof sweat

•Redor ashen skin

•Goosebumps

Front 38

Symptoms of water intoxication

Back 38

•Extremelydilute urine

•Bloatedskin

•Alteredconsciousness

•Lossof consciousness

•Noincrease in body temperature

Front 39

•Sequence of tests

Back 39

–Nonfatiguingtests

–Agilitytests

–Maximumpower and strength tests

–Sprinttests

–Localmuscular endurance tests

–Fatiguinganaerobic capacity tests

–Aerobiccapacity tests

Front 40

Reactive Strength Index (RSI) Formula

Back 40

Jump height / Ground Contact Time

Front 41

Balance Error Scoring System (BESS) errors

Back 41

–Openingeyes

–Liftinghands from hips

–Touchdownof nonstance foot

–Step,hop, or other movement of the stance foot/feet

–Liftingforefoot or heel

–Movinghip into more than 30° of hip flexion or abduction

–Remainingout of position for more than 5 seconds

Front 42

Which biomotor ability is the T-Test evaluating?

Back 42

Agility

Front 43

Which biomotor ability is the Yo-Yo Intermittent Recovery Test evaluating?

Back 43

Endurance

Front 44

Which biomotor ability is the hexagon test evaluating?

Back 44

Stability / Coordination

Front 45

Which biomotor ability is the 3 cone drill evaluating?

Back 45

Speed/agility

Front 46

Positive effects on performance of warming up

Back 46

–Fastermuscle contraction and relaxation of both agonist and antagonist muscles

–Improvementsin the rate of force development and reaction time

–Improvementsin muscle strength and power

–Loweredviscous resistance in muscles

–Increasedblood flow to active muscles

–Enhancedmetabolic reactions

–Anincreased psychological preparedness for performance

Front 47

RAMP protocol

Back 47

Raise

Activate and Mobilize

Potentiate

Front 48

Raise: (RAMP)

Back 48

Elevate body temperature, heartrate, respiration rate, blood flow, and joint fluid viscosity via low-intensityactivities that simulate the movement patterns of the upcoming activity

Front 49

Activate and Mobilize (RAMP)

Back 49

–Activelymove through a range of motion.

Front 50

Potentiate (RAMP)

Back 50

–Performsport-specific activities that progress in intensity until the athlete isperforming at the intensity required for the subsequent competition or trainingsession.

Front 51

•Factors affecting flexibility

Back 51

–Jointstructure

–Ageand sex

–Muscleand connective tissue

–Stretchtolerance

–Neuralcontrol

–Resistancetraining

–Musclebulk

–Activitylevel

Front 52

How is autogenic inhibition isaccomplished?

Back 52

•viaactive contraction before a passive stretch of the same muscle.

Front 53

How is reciprocal inhibition isaccomplished?

Back 53

•bycontracting the muscle opposing the muscle that is being passively stretched.

Front 54

Both autogenicinhibition and reciprocal inhibition resultfrom what?

Back 54

Stimulation of Golgi tendon organs, which cause reflexive muscle relaxation.

Front 55

Static stretch

Back 55

–Slowand constant, with the end position held for 15 to 30 seconds

Front 56

Ballistic stretch

Back 56

–Typicallyinvolves active muscular effort and uses a bouncing-type movement in which theend position is not held

Front 57

Dynamic stretch

Back 57

–Atype of functionally based stretching exercise that uses sport-specificmovements to prepare the body for activity

–Carryout 5 to 10 repetitions for each movement, either in place or over a givendistance.

–Progressivelyincrease the ROM on each repetition.

Front 58

• Hold-relax stages of Proprioceptive neuromuscular facilitation(PNF) stretches

Back 58

•Passiveprestretch (10seconds)

•Isometrichold (6 seconds)

•Passivestretch (30 seconds)

Front 59

•Contract-relax stages of Proprioceptive neuromuscular facilitation(PNF) stretces

Back 59

•Passiveprestretch (10seconds)

•Concentricmuscle action through full ROM•Passivestretch (30 seconds)

Front 60

–CommonPNF stretches with a partner

Back 60

•Calvesand ankles

•Chest

•Groin

•Hamstringsand hip extensors

•Quadricepsand hip flexors

•Shoulders