SCS Study Guide- Training Performance Flashcards by Kirsten Gruener

what are some characteristics of type I fibers

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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Type Lia

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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Type Lib

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

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

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

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what is the difference between myofibrillar hypertrophy and sarcoplasmic hypertrophy

myofibrillar: bulk up and size increases

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

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what happens to skeletal muscle with aerobic/endurance training

inc capillaries, small inc in CSA of slow twitch fibers

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what happens to skeletal muscle with anaerobic training

inc size of fast twitch , decrease slow twitch fibers

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

ATP-CR system

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

glycolytic

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what energy system produces lactic acid

glycolytic

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what does the oxidative system use

O2 to produce ATP
carbs, fats protein

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

FALSE, cannot!

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what are some aerobic metabolic adaptations of aerobic training

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

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what are some aerobic metabolic adaptations of anaerobic training

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

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cardiac output is the multiplication of what two things

HR and SV

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how does blood pressure change with exercise

systolic increases linearly
diastolic stays near rest

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2-3 hours after exercise, what happens to BP

drops below pre-exericse resting levels

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what happens to ventilation with exercise

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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what are aerobic tests

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

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what are anaerobic test

1RM tests
jump and reach
wingate and isokinetic

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

1-5
0-20 sec

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

1-10
0-10 sec

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for functional hypertrophy reps and how much time/set

6-8
20-40 sec

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for hypertrophy how many reps and how much time/set

9-15
40-70 sec

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how often should you do plyometrics

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

what is the recovery of high intensity vs low intensity plyo

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

what is amortization

stretch/shortening cycle with brief transition between stretch and contraction

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

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

at what distance is max speed during a sprint achieved

40 m

what should you do during prepatory and off season

low intensity weights, high volume and hypertrophy and endurance

first transition and pre season, what should you do

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

what should you do for competition and in season

maintain strength and power and 80-85% 1RM

what should you do during second transition and post season

active rest, non specific sport training

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

ATP and creatine phosphate

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

muscle glycogen

what type of fuel is used for endurance over 2 min

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

what is the recommended protein intake

10-20% (1.2-1.7)

what is the recommended fat intake

25-35%

that is the recommended CHO intake

45-65% (6-10)

what is a limiting factor of prolonged human performance

glycogen depletion

what are the fat soluble micronutrient vitamins

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

what are the water soluble vitamins

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

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

sodium, potassium and calcium over 100

what are the trace minor minerals and how much

IRON, ZINC, CHRONIUM under 100

how much sodium do you need and what is the funciton

need 1500 and for nerve conduction and muscle contraction

what is potassium for and what amount

4700 mg and for regulating BP

what can a decrease in potassium cause

muscle cramping, weakness and heart arythmias

what is iron for and how much

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

chromium what does it do and how much do you need

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

what does calcium do and how much do you need

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

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

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

where does water intake come from

60% flulids 30% foods 10% metabolism

what % derease in water will cause a performance decline

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

17-20 oz

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

7-10oz

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

7-10 oz

how much fluid do you need within 24 hours

16-24 oz/lb

how long does the exercise need to be to require electrolytes

over 60-90 minutes

what inc with exercise during pregnancy

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

what decreases with pregnancy and exercise

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

at what point in pregnancy do you avoid supine

28 weeks

what are absolute contraindications for exericse with pregnancy

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

relative contraindications with pregnancy and exericse

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

when to stop exercise with pregnancy

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

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

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

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

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

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

what does peroneal nerve compression cause weakness and sensation

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