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CSCS > MUST KNOW FACTS!! > Flashcards

MUST KNOW FACTS!! Flashcards

1
Q

work interval of phosphagen system

A

5 to 10 seconds

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2
Q

work to rest ratio of phosphagen system

A

1:12 to 1:20

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3
Q

work interval for fast glycolytic system

A

15 to 30 seconds

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4
Q

work to rest ratio of fast glycolytic system

A

1:3 to 1:5

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5
Q

work interval for fast glycolytic and oxidative systems

A

1 to 3 minutes

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6
Q

work to rest ratio of fast glycolytic and oxidative systems

A

1:3 to 1:4

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7
Q

work interval for oxidative system

A

> 3 minutes

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8
Q

work to rest ratio of oxidative system

A

1:1 to 1:3

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9
Q

energy system(s) that lasts 0-6 seconds and is extremely high intensity, provides ATP quickly, but takes longer to replenish

A

phosphagen system

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10
Q

energy system(s) that lasts 6-30 seconds at very high intensity

A

phosphagen and fast glycolytic systems

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11
Q

energy system(s) that lasts 30 seconds to 2 minutes at a high intensity

A

fast glycolytic system

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12
Q

energy system(s) that lasts 2-3 minutes at a moderate intensity, mixed training

A

fast glycolytic and oxidative systems

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13
Q

energy system(s) that lasts > 3 minutes at a very low intensity

A

oxidative system

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14
Q

recommended ceiling height

A

12 to 14 feet

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15
Q

recommended mirror height off the floor

A

20 inches

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16
Q

recommended distance between barbells

A

36 inches

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17
Q

recommended temperature of facility

A

68-78 degrees

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18
Q

high volume, general prep phase/hypertrophy season

A

off season

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19
Q

moderate volume, strength/power season

A

pre season

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20
Q

low volume, strength/power season

A

in season

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21
Q

general exercises/recovery season

A

post season

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22
Q

season where most of time is spent doing sport specific movements

A

in season

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23
Q

training frequency for off season

A

4-6x/week

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24
Q

training frequency for pre season

A

3-4x/week

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25
Q

training frequency for in season

A

1-3x/week

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26
Q

training frequency for post season

A

0-3x/week

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27
Q

programming becomes more ______ ________ as you get closer to season

A

sport specific

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28
Q

most field sport athletes use _____ volume, _____ intensity IN season

A

low volume high intensity

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29
Q

endurance athletes use _____ volume, muscular ________ IN season

A

high volume muscular endurance

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30
Q

testing needs to be specific to the ______ system the athlete uses in sport

A

energy system

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31
Q

helps transmit action potential down the nerve to the muscle

A

acetylcholine

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32
Q

spreads action potential signal out to regulate muscle action

A

calcium

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33
Q

cortisol is a ________ hormone

A

catabolic

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34
Q

sense muscle stretch and stimulate muscle contraction

A

muscle spindles

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35
Q

sense muscle tension and inhibit muscle contraction

A

golgi tendon organs

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36
Q

cardiac output =

A

heart rate x stroke volume

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37
Q

pacemaker of the heart

A

SA node

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38
Q

typical resting blood pressure

A

120/80mmHg

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39
Q

pause in between eccentric and concentric phases of plyometrics, neural signaling occurs here to agonist muscle group

A

amortization

40
Q

beginner plyometric volume

A

80-100 jumps per session

41
Q

intermediate plyometric volume

A

100-120 jumps per session

42
Q

advanced plyometric volume

A

120-140 jumps per session

43
Q

_______ training increases mitochondrial density

A

aerobic training

44
Q

______ training decreases mitochondrial density

A

anaerobic training

45
Q

what increases during exercise? systolic or diastolic blood pressure

A

systolic

46
Q

triglycerides = _____ ATP

A

300+ ATP

47
Q

aerobic metabolism of 1 glucose molecule = ____

A

38 NET ATP

48
Q

for athletes greater than 220 pounds, depth jumps should be no more than ___ inches

A

18 inches

49
Q

carbs = __ cals/g

A

4 cals/g

50
Q

proteins = __ cals/g

A

4 cals/g

51
Q

fats = __ cals/g

A

9 cals/g

52
Q

daily protein recommendation for strength and endurance athletes

A

1.4-1.8g/kg body weight

prior to august 2023
endurance athletes: 1.0-1.6g/kgbw
strength athletes: 1.4-1.7g/kgbw

53
Q

daily protein recommendation for an athlete looking to gain weight

A

1.5-2.0g/kgbw

54
Q

intrarace carbohydrate recommendation for aerobic endurance athletes

A

30-90g intrarace carbohydrates

55
Q

stages of healing in order

A

inflammation
proliferation/repair
remodeling

56
Q

what does SAID principle stand for

A

specific adaptations to imposed demands

57
Q

protein breaks down to form ______ ______

A

amino acids

58
Q

amino acids build muslce _______

A

proteins (actin and myosin)

59
Q

carbs break down to form _______ molecules

A

glucose

60
Q

glucose molecules turn into _____ to provide the muscles with energy

A

ATP

61
Q

a _______ calorie deficit is required to lose 1 pound (weekly)

A

3,500 cal

62
Q

the triceps muscle is what type of lever

A

1st class

63
Q

a calf raise is what type of lever

A

2nd class

64
Q

the bicep curl and most other muscle actions in the body are what type of lever

A

3rd class

65
Q

in 1st and 3rd class levers, the moment arm of the resistance is less than or greater than the moment arm of the muscle

A

greater than

66
Q

what does the RAMP method stand for

A

raise
activate
mobilize
potentiate

67
Q

rest time in between plyometrics due to the high intensity

A

48-72 hours

68
Q

4 stages of gait cycle

A

late flight
early support
mid support
toe off

69
Q

2 ways to measure snatch grip

A

fist to opposite shoulder OR elbow to elbow

70
Q

sarcomere band that never changes length

A

A band

71
Q

A band is the length of the _____

A

myosin

72
Q

2 parts of the sarcomere that shorten during a concentration contraction

A

H zone and I band

73
Q

osteopenia = _____ standard deviations below normal bone mineral density

A

1.5 to 2.5

74
Q

osteoporosis = ____ standard deviations below normal bone mineral density

A

> 2.5

75
Q

1RM bench = ___ body weight

A

1x body weight

76
Q

1RM clean = ___ body weight

A

1.25x body weight

77
Q

1RM squat = ___ body weight

A

1.5x body weight

78
Q

highest percent of VO2max without accumulating lactate

A

lactate threshold

79
Q

lever that works at a mechanical advantage

A

2nd class lever

80
Q

main limiting factor for maximal aerobic exercise capacity

A

cardiac output

81
Q

loss of adaptations

A

detraining

82
Q

recommendations of fats
-HDL
-LDL
-total cholesterol

A

> 60
<100 optimal
<200

83
Q

CHO: Fiber recommendation
men:
women:

A

men 30-38 g/day
women 21-29 g/day

84
Q

Fat intake doesn’t have a specific recommended range, but athletes should include 20-50% of their diet as fat, while avoiding levels lower than 15-20% as insufficient fat intake can decrease testosterone levels. True or False?

A

True

85
Q

Which micronutrients can be toxic?

A

fat soluble A,D,E, and K

86
Q

sets and reps for strength training

A

2-6 sets
6 or less reps

87
Q

sets and reps for power training

A

3-5 sets
5 or less reps

88
Q

sets and reps for hypertrophy training

A

3-6 sets
6-12 reps

89
Q

sets and reps for muscular endurance

A

2-3 sets
12+ reps

90
Q

%1RM load for strength training

A

85%+ 1RM

91
Q

%1RM load for power training

A

single effort: 80-90%
multiple effort: 75-85%

92
Q

%1RM load for hypertrophy training

A

67-85% 1RM

93
Q

%1RM load for muscular endurance

A

67% or less

94
Q

rest period in between strength training

A

2-5 minutes

95
Q

rest period in between power training

A

2-5 minutes

96
Q

rest periods in between hypertrophy training

A

30 seconds to 1.5 minutes

97
Q

rest periods in between muscular endurance training

A

30 seconds or less

CSCS (24 decks)

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