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SCS > SCS Study Guide- Training Performance > Flashcards

SCS Study Guide- Training Performance Flashcards

1
Q

what are some characteristics of type I fibers

A

slow, high resistance to fatigue, increased mitochondria and capillary
decreased glycogen and creatine phosphate
low potential for force output and hypertrophy!

ENDURANCE

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2
Q

Type Lia

A

fast twist, 100 m sprints fast contractile movement but not long duration

fast twitch oxidative, sustained power and velocity, and increases myoglobin mitochondria and capillary density

moderate glycogen

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3
Q

Type Lib

A

fast twitch, glycolytic high force and power production, and low endurance
max lift, short sprints

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4
Q

what fiber types for short sprints/lift
vs 100m dash
vs endurance

A

type 1 endurance
type Lia 100 m
type Lib short sprint and lift

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5
Q

what is the difference between myofibrillar hypertrophy and sarcoplasmic hypertrophy

A

myofibrillar: bulk up and size increases

whereas sarcoplasmic: fluid volume increases and non contractile components of tissue

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6
Q

what happens to skeletal muscle with aerobic/endurance training

A

inc capillaries, small inc in CSA of slow twitch fibers

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7
Q

what happens to skeletal muscle with anaerobic training

A

inc size of fast twitch , decrease slow twitch fibers

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8
Q

what is the primary energy system for short intensity, 10 to 20 sec activities

A

ATP-CR system

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9
Q

what is the primary energy system when there is an absence of O2 and only when you can use glucose

A

glycolytic

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10
Q

what energy system produces lactic acid

A

glycolytic

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11
Q

what does the oxidative system use

A

O2 to produce ATP
carbs, fats protein

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12
Q

TF; the oxidative system can withstand and sustain all out’s

A

FALSE, cannot!

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13
Q

what are some aerobic metabolic adaptations of aerobic training

A

inc size mitochondria, inc myoglobin, inc O2 storage, inc capillaries/blood flow and oxidative capacity
inc capacity to store glycogen

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14
Q

what are some aerobic metabolic adaptations of anaerobic training

A

inc insulin sensitivity, inc HDL cholesterol, decreased BP and body fat and improved lactate threshold

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15
Q

cardiac output is the multiplication of what two things

A

HR and SV

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16
Q

how does blood pressure change with exercise

A

systolic increases linearly
diastolic stays near rest

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17
Q

2-3 hours after exercise, what happens to BP

A

drops below pre-exericse resting levels

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18
Q

what happens to ventilation with exercise

A

increases
low levels intensity inc in ventilation is due to inc in tidal volume

high intensity is due to inc inspiration rates

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19
Q

what are aerobic tests

A

yo-yo or beep test
O2 consumption test
VO2 max test

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20
Q

what are anaerobic test

A

1RM tests
jump and reach
wingate and isokinetic

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21
Q

for resistance, how many reps and how much time/set

A

1-5
0-20 sec

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22
Q

for relative power, how many reps and what time/set

A

1-10
0-10 sec

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23
Q

for functional hypertrophy reps and how much time/set

A

6-8
20-40 sec

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24
Q

for hypertrophy how many reps and how much time/set

A

9-15
40-70 sec

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25
Q

how often should you do plyometrics

A

2x/week for 48-72 hours rest between session

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26
Q

what is the recovery of high intensity vs low intensity plyo

A

high: 1:5 or 1:10
low: 1:1 or 1:2

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27
Q

what is amortization

A

stretch/shortening cycle with brief transition between stretch and contraction

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28
Q

what happens during a sprint at 5 m, 0-10m, and 10-20 m

A

5m: starting ability and ability to overcome inertia
0-10m: drive phase, acceleration
10-20m: transition

29
Q

at what distance is max speed during a sprint achieved

A

40 m

30
Q

what should you do during prepatory and off season

A

low intensity weights, high volume and hypertrophy and endurance

31
Q

first transition and pre season, what should you do

A

power, at end more sport specific and 75-95% 1RM

32
Q

what should you do for competition and in season

A

maintain strength and power and 80-85% 1RM

33
Q

what should you do during second transition and post season

A

active rest, non specific sport training

34
Q

what type of fuel is used for power
0-4 seconds

A

ATP and creatine phosphate

35
Q

what type of fuel is used for speed
5-60 seconds

A

muscle glycogen

36
Q

what type of fuel is used for endurance
over 2 min

A

muscle and liver glycogen and glucose, adipose, lipids, muscle, blood and liver amino acids

37
Q

what is the recommended protein intake

A

10-20% (1.2-1.7)

38
Q

what is the recommended fat intake

A

25-35%

39
Q

that is the recommended CHO intake

A

45-65% (6-10)

40
Q

what is a limiting factor of prolonged human performance

A

glycogen depletion

41
Q

what are the fat soluble micronutrient vitamins

A

ADEK , require fat for transport, but do not dissolve in H2O

42
Q

what are the water soluble vitamins

A

B complex, vitamin C (excessive is excreted in urine)

43
Q

what are the major minerals, and how much do you need per day

A

sodium, potassium and calcium
over 100

44
Q

what are the trace minor minerals and how much

A

IRON, ZINC, CHRONIUM
under 100

45
Q

how much sodium do you need and what is the funciton

A

need 1500 and for nerve conduction and muscle contraction

46
Q

what is potassium for and what amount

A

4700 mg and for regulating BP

47
Q

what can a decrease in potassium cause

A

muscle cramping, weakness and heart arythmias

48
Q

what is iron for and how much

A

18mg males and 8mg females for O2 transport and componenet in hemoglobin and myoglobin

49
Q

chromium what does it do and how much do you need

A

50-100 mg and for glucose metabolism and regulating insuling levels

50
Q

what does calcium do and how much do you need

A

1000-1200 mg and need it for healthy bones, assisting in blood clotting and muscle contraction and nerve conduction

51
Q

what is zinc what does it do and how much do you need.

A

8-11 mg and need it for digestion, metabolism and wound healing

52
Q

where does water intake come from

A

60% flulids
30% foods
10% metabolism

53
Q

what % derease in water will cause a performance decline

A

2%

54
Q

how much fluid do you need 2-3 hours before.

A

17-20 oz

55
Q

how much fluid do you need 15-20 minutes before?

A

7-10oz

56
Q

how much fluid do you need every 10-20 min during

A

7-10 oz

57
Q

how much fluid do you need within 24 hours

A

16-24 oz/lb

58
Q

how long does the exercise need to be to require electrolytes

A

over 60-90 minutes

59
Q

what inc with exercise during pregnancy

A

plasma volume, blood flow to skin, resting HR, CO and LE venous pressure

60
Q

what decreases with pregnancy and exercise

A

BP at 28 weeks, normal by 36 weeks
uterine blood flow

61
Q

at what point in pregnancy do you avoid supine

A

28 weeks

62
Q

what are absolute contraindications for exericse with pregnancy

A

reuptured membrane, premature labor, incompetent cervix, high order pregnancy
heart disease, placenta previa after 26 weeks and HTN

63
Q

relative contraindications with pregnancy and exericse

A

anemia or iron deficit, twins after 28 weeks, morbid obesity

64
Q

when to stop exercise with pregnancy

A

vaginal bleeding, dyspnea prior to excretion, dizziness, HA, chest pain , muscle weakness, preterm labor, decreased fetal movement, amniotic fluid leak

65
Q

can you do balance training in 2nd and 3rd trimester

A

no

66
Q

during pregnancy what does obtruator nerve compression caused by, what does it cause and sensory changes

A

L3-4
compression of the nerve by the head, with hip abd weak and medial thigh numb

67
Q

femoral nerve compression during pregnancy cause, findings (weak and sensation)

A

l2-3
compression, hemorrhage and trauma causes weakness in quads and psoas and anterior medial thigh sensation changes

68
Q

what does peroneal nerve compression cause weakness and sensation

A

l4-5
compression from stirrups and weakness in toe extension, ankle EVE and sensory changes at anterior lateral leg and foot

SCS (26 decks)

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