EXAm #2

Question 1

Define cross training?

Answer 1

Training for a sport with substitutions of alternative activities (carryover value)
Useful in transition and preparatory periods
Can add variety to training regimen
Should be discontinued prior to preseason as it is not sport-specific

Question 2

Define periodization?

Answer 2

An approach to conditioning that attempts to bring about peak performance while reducing injuries and overtraining

Question 3

Things you do in the pre-season; prepatory phases?

Answer 3

power phase

Question 4

Things you do during preseason; transition periods?

Answer 4

the time when conditioning is dedicated to physical and mental restoration

Question 5

Know different kinds of training done during preseason?

Answer 5

heavy lifting

Question 6

Know the difference between overtraining, conditioning, overload, and dapre?

Answer 6

overtraining: Can result in psychological and physiological breakdown resulting in injury, fatigue and illness
Training appropriately, eating right, and getting appropriate amounts of rest are critical for prevention

Question 7

Know what causes the predominance of one type of muscle fiber over another in the human body?

Answer 7

inherited genetic factors

Question 8

Know the principle that progressive resistance exercise is based on?

Answer 8

Progression and overload

Question 9

Know the kind of strength training method that changes the length of the muscle while contraction is preformed at a constant velocity?

Answer 9

isokinetic

Question 10

Dynamic stretching?

Answer 10

Use of continuous motion to prepare body for activity
Hopping, skipping, jogging, bounding, foot work
Enhances coordination and motor ability, stimulates the nervous system
Prepares muscles and joints in a more activity specific manner
Requires focus and concentration
Should include activities for all of the major muscle groups
May last from 5-20 minutes
Activity should begin immediately following warm-up

Question 11

Static streching?

Answer 11

method that uses an extreme stretch that is held for a long period of time

Question 12

Ballistic stretching?

Answer 12

Bouncing movement in which repetitive contractions of agonist work to stretch antagonist muscle
Possible soreness due to repeated eccentric contractions of antagonist

Question 13

PNF stretching?

Answer 13

type of stretch involving alternating contractions and stretches

Question 14

Know how many minutes of gradual warmup is required to bring the body to the state of readiness so we can preform at peak levels?

Answer 14

10 to 15 minutes

Question 15

Cardio respirartory endurance?

Answer 15

ability of the body to undergo prolonged whole body activity or to resist stresses during prolonged activity

Question 16

Cardiac output?

Answer 16

Stroke volume and heart rate determine

Question 17

Isotonic exercises?

Answer 17

• Concentric- shortening of muscle with contraction in an effort to overcome more resistance
• Eccentric - lengthening of muscle with contraction because load is greater than force being produced
• Both are considered dynamic movements

Question 18

Isometric exercises?

Answer 18

• No length change occurs during contraction
• Pro: quick, effective, cheap, good for rehab
• Con: only works at one point in ROM

Question 19

Plyometric exercises?

Answer 19

exercise performed by doing a maximal eccentric stretch immediately preceding a concentric contraction

Question 20

Calisthenics?

Answer 20

Free exercise
Isotonic training
Gravity’s involvement determines level of intensity
Full range of motion, may incorporate holding phase
Pull-ups, push-ups, back extensions, leg extensions

Question 21

Know how long it takes the golgi-tendon organ to respond to increased tension?

Answer 21

6 to 10 seconds

Question 22

Know what the relaxation of the anatagonist muscle in response to the agonist muscle is known as?

Answer 22

Autogenic inhibition

Question 23

Type1 muscle/function?

Answer 23

Fatigue resistant
Time necessary to produce force is greater
Long duration, aerobic type activities
Generally major constituent of postural muscles

Question 24

Type 11 a muscle/function?

Answer 24

IIa = Moderately fatigue resistant

Question 25

Type 11 b muscle/function?

Answer 25

True fast-twitch; very low mitochondrial density

Question 26

Know where a muscle can create the grteatest amount of tension; what is it doing when it does that? ex: actin, myosin, cross-bridges "states"

Answer 26

The actin and myosin have overlapped, creating optimal crossbridges

Question 27

Continuous training?

Answer 27

Frequency (at least 3 times/week) Intensity Must elevate heart rate to 70% of maximum Most critical factor Type of activity- must be aerobic in nature Time (at least 20 minutes)

Question 28

What makes up fats?

Answer 28

``` saturated polyunsaturated monounsaturated phospholipids sterols ```

Question 29

What makes up proteins?

Answer 29

amino acids

Question 30

What makes up carbohydrates?

Answer 30

``` Sugars Simple (sugars) and complex (starch and fiber) Monosaccharides single sugars (fruits, syrup and honey) Glucose Disaccharides ```

Question 31

What makes up vitamins?

Answer 31

fat-soluble/water-soluble

Question 32

Know what the most effecient source of energy is?

Answer 32

carbohydrates

Question 33

Know the function of fibers?

Answer 33

can protect the body against all of the following except: stroke

Question 34

Components of Vitamins A?

Answer 34

vitamin essential for the building of cells

Question 35

Components of Vitamin D?

Answer 35

The substance in megadoses can lead to appetite loss, weight loss, and a failure to grow

Question 36

Know what should compose the pre-event meal?

Answer 36

Eaten three hours before competition

Question 37

KNow about the functions of protein?

Answer 37

Required for growth, maintenance, and repair of the body | Aid with enzyme, hormone, and enzyme production

Question 38

Know about what are fat-soluble vitamins?

Answer 38

A,D, E, K,

Question 39

Know the basic units of protein?

Answer 39

amino acid

Question 40

Know the components of vitamins?

Answer 40

Function basically as organic catlysts in such a manner that the lack of a single specific vitamin is rarely the cause of vitamin deficiency

Question 41

KNow what causes Scurvy? "lack of what vitamin?

Answer 41

vitamin c

Question 42

Functions of sodium?

Answer 42

transmisison of nerve impulses

Question 43

Functions of potassium?

Answer 43

transmisison of nerve impulses

Question 44

Functions of calcium?

Answer 44

A mineral that is extremely important in the body's ability to create muscle contraction, blood clotting, and proper nerve function

Question 45

Functions of iron?

Answer 45

metabolism/combined with protein to form hemoglobin to transport oxygen in red blood cells

Question 46

Know about anorexia athletica?

Answer 46

30-50% of anorexics also suffer from bulimia Characterized by distorted body image and constant concern about weight gain Impacts mostly females Starts often with adolescents and can be life threatening While the individual tends to be too thin they continue to feel fat Deny hunger and are hyperactive Highly secretive ``` Condition specific to athletes Characterized by features common in anorexia nervosa No self-starvation practices Signs Disturbance of body image Weight loss >5% of body weight Gastrointestinal complaints Primary amenorrhea Menstrual dysfunction Absence of illness explaining weight reduction Fear of becoming obese Binging, purging, compulsive eating, or caloric restriction ```

Question 47

KNow when we need to replace electrolytes?

Answer 47

Electrolyte replacement is necessary in all cases except just before exercise

Question 48

Know the mineral neccessary in the body to form bone?

Answer 48

calcium

Question 49

Know what happens when we get a lactase deficiency?

Answer 49

The body fails to produce the enzyme that digests milk products

Question 50

Know what happens during the phases of glycogen loading?

Answer 50

the following stages of glycogen loading includes a restriction of carbohydrates- phase 1

Question 51

know how many pounds a week shoud be lost during a weight-loss program?

Answer 51

1 to 2 pounds

Question 52

Know about alcohol?

Answer 52

Provides energy for the body Little nutritional value Central nervous system depressant decreases coordination, slows reaction time, decreases mental alertness increases urine production (diuretic effect) Alcohol consumption is not recommended before, during or after activity

Question 53

KNow about the supplement that can cause weight gain, gastrointestinal upset, and renal disfunction?

Answer 53

creatine supplimentation