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Exercise Science Flashcards

1
Q

What are the five categories of bioenergetics?

A

Phosphagen

Fast Glycolysis

Slow Glycolysis

Oxidation of Carbohydrates

Oxidation of Proteins and Fats

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2
Q

Ranked 1-5, what is the rate of ATP production for “phosphagen”?

A

1

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3
Q

Ranked 1-5, what is the rate of ATP production for “fast glycolysis”?

A

2

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4
Q

Ranked 1-5, what is the rate of ATP production for “slow glycolysis”?

A

3

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5
Q

Ranked 1-5, what is the rate of ATP production for “oxidation of carbohydrate”?

A

4

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6
Q

Ranked 1-5, what is the rate of ATP production for “oxidation of fats and protein”?

A

5

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7
Q

Ranked 1-5, what is the capacity of ATP production for “fast glycolysis”?

A

5

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8
Q

Ranked 1-5, what is the capacity of ATP production for “fast glycolysis”?

A

4

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9
Q

Ranked 1-5, what is the capacity of ATP production for “slow glycolysis”?

A

3

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10
Q

Ranked 1-5, what is the capacity of ATP production for “oxidation of carbohydrates”?

A

2

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11
Q

Ranked 1-5, what is the capacity of ATP production for “oxidation of fats and proteins”?

A

1

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12
Q

What is the duration of the phosphagen system?

A

< 6 Seconds

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13
Q

What is the duration of the phosphagen and fast glycolysis system?

A

6 - 30 Seconds

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14
Q

What is the duration of the fast glycolysis?

A

30 Seconds to 2 Minutes

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15
Q

What is the duration of the slow glycolysis?

A

2-3 Minutes

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16
Q

What is the duration of the oxidation system?

A

> 3 Minutes

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17
Q

What is the intensity of the phosphagen system?

A

Extremely High

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18
Q

What is the intensity of the phosphagen and fast glycolysis system?

A

Very High

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19
Q

What is the intensity of the fast glycolysis?

A

High

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20
Q

What is the intensity of the slow glycolysis system?

A

Moderate

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21
Q

What is the intensity of the oxidative system?

A

Low

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22
Q

Interval Training

What is the percentage of power output during the phosphagen system?

A

90-100%

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23
Q

Interval Training

What is the percentage of power output during the fast glycolysis system?

A

75-90%

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24
Q

Interval Training

What is the percentage of power output during the fast glycolysis and oxidative system?

A

35-75%

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25
Interval Training What is the percentage of power output during the oxidative system?
20-35%
26
Interval Training What is the duration of the phosphagen system?
5-10 Seconds
27
Interval Training What is the duration of the fast glycolysis system?
15-30 Seconds
28
Interval Training What is the duration of the fast glycolysis and oxidative system?
1 Minute
29
Interval Training What is the duration of the oxidative system?
\> 3 Minutes
30
Interval Training What is the work-to-rest ratio of the phosphagen system?
1:12 - 1:20
31
Interval Training What is the work-to-rest ratio of fast glycolysis?
1:3 - 1:5
32
Interval Training What is the work-to-rest ratio of the fast glycolysis and oxidative system?
1:3 - 1:4
33
Interval Training What is the work-to-rest ratio of the oxidative system?
1:1 - 1:3
34
What exercises elicit a raise in testosterone?
Large muscle groups
35
What exercises elicit a rise in adrenal hormones?
Large muscle groups
36
What intensity of resistance training elicit rises in testosterone?
85-95%
37
What intensity of exercise elicits rises in growth hormone?
High lactate concentration/intensity
38
What intensity of exercise elicits rises in adrenal hormones?
High Volume
39
How many sets elicit a rise in testosterone?
Multiple
40
How many sets elicit a rise in growth hormone?
3 sets
41
How many sets elicit a rise in adrenal hormones?
3 Sets
42
What rest periods elicit a rise in testosterone?
30-60 Seconds
43
What rest period elicits a rise in growth hormone?
60 Seconds
44
What rest period elicits a rise in adrenal hormones?
Short
45
What other factors affect rises in testosterone?
2+ years of training experience
46
What other factors affect rises in growth hormone?
CHO & PRO before and after training
47
What other factors affect rises in adrenal hormones?
Vary protocols to engage recovery process
48
First Class Lever
Resistive Force, Axis, Muscle Force Muscle Force, Axis, Resistive Force \*Axis is in the middle.
49
Second Class Lever
Axis, Resistive Force, Muscle Force Muscle Force, Resistive Force, Axis \*Resistive Force is in the middle and closer to the axis.
50
Third Class Lever
Axis, Muscle Force, Resistive Force Resistive Force, Muscle Force, Axis \*Muscle force is in the middle and closer to axis.
51
What is the most common lever in the body?
Third Class Lever
52
What lever system? Bicep Curl
Third Class Lever
53
What lever system? Tricep Pressdown
First Class Lever
54
What lever system? Calf Raise
Second Class Lever
55
What is the equation for mechanical advantage?
Mechanical Advantage = MMF / MRF
56
What does it mean to have a mechanical advantage?
There needs to be less muscle force compared to resistive force to create equal torque.
57
When is there a mechanical advantage?
MMF / MRF \> 1 or MMF \> MRF
58
What does it mean to have a mechanical disadvantage?
More muscle force than resistive force to produce equal torque.
59
When is there a mechanical disadvantage?
MMF / MRF \< 1 or MMF \< MRF
60
What is the advantage of mechanical advantage?
Less muscle force is needed to move an object.
61
What is a disadvantage of mechanical advantage?
An object will not move as far or as fast.
62
What class of levers typical are considered to have a mechanical advantage?
1st or 2nd Class Levers
63
What is the advantage of mechanical disadvantage?
Potentially move an object farther or faster.
64
What is the disadvantage of mechanical disadvantage?
More force will need to be applied to move an object.
65
What class of levers typically have a mechanical disadvantage?
1st or 3rd Class Levers
66
What is the protein requirement of sedentary people?
0.8 g/kg of Bodyweight
67
What is the protein requirement of aerobic athletes?
1.4-1.7 g/kg of Bodyweight
68
What is the protein requirement of anaerobic athletes?
1.4-1.7 g/kg of Bodyweight
69
Acceptable Daily Macronutrient Recommendation (ADMR) of protein?
10-35%
70
Post Workout Protein Consumption?
20-48g of Protein (Depending on Leucine Content and Age)
71
Protein recommendations for weight loss?
1.8-2.7 g/kg to maintain LBM
72
Protein Recommendations for Weight Gain?
1.5-2.0 g/kg of Bodyweight
73
CHO recommendations for aerobic athletes? (70-80% of VO2max, 90+ minutes)
8-10 g/kg of Bodyweight
74
CHO recommendations for anaerobic athletes? (Strength, Sprint, Skill Activities)
5-6 g/kg of Bodyweight
75
AMDR of CHO?
45-65%
76
CHO recommendations before an aerobic endurance event?
Individualized
77
CHO recommendations during an aerobic endurance event?
30-60 g of CHO/hour of exercise \> 90 minutes
78
CHO recommendations post aerobic training?
1.5 g/kg of High GI CHO
79
CHO recommendations post resistance training?
3:1 or 4:1 for CHO:PRO ratio
80
AMDR fat recommendations for sedentary individuals?
20-35%
81
AMDR fat recommendations for athletes?
20-50%
82
What is an adequate hydration intake for men?
3.7L of Water
83
What is adequate hydration for women?
2.7 L
84
Hydration strategy before exercise?
Hydrate several hours before
85
Hydration strategy during exercise?
6-8 ounces for every 15 minutes 5-10% CHO (Multiple Types) Sodium + Potassium
86
Hydration strategies post-exercise?
1.5 L (50 Oz.)/kg of weight loss
87
Calorie Needs: Male Light Activity
38 kcal/kg
88
Calorie Needs: Male Moderate Activity
41 kcal/kg
89
Calorie Needs: Male Heavy Activity
50 kcal/kg
90
Calorie Needs: Female Light Activity
35 kcal/kg
91
Calorie Needs: Female Moderate Activity
37 kcal/kg
92
Calorie Needs: Female Heavy Activity
44 kcal/kg
93
What is the Cunningham Resting Metabolic Rate equation?
RMR = 500 + 22 (LBM (kg))

NSCA CSCS Flashcards (16 decks)

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