4/21 - 35 Cards A Flashcards
one way a CSCS can prevent overtraining?
tapering
first thing when developing a training plan?
needs analysis - 1) eval of sports characteristics, 2) conducting eval based on characteristics
which is defined as a group of sequential numbered reps completed prior to rest
sets
which muscle is targeted for pec deck?
pectoralis major
athlete works at 65% VO2 max, which is the body’s major source of energy? Liver glycogen, blood glucose, muscle glycogen
muscle glycogen - muscle glycogen is responsible for mod to high intensity loads with 60-100% of VO2 max
how can we assist the injury process (rehab) for athletes?
understand/address risk factors for injury
what percentage should athletes VO2 max should be reached for HIIT workouts?
90%
what benefit will a powerlifter gain from chin ups and bent over rows?
improve muscle balance
during concentric phase of bent over row; which muscle acts as synergist?
mid trapezius
which phase of training utilizes highest resistance training volume?
prep period; or off season, includes decreased intensity, high volume
which combination of micronutrients helps elderly population with improvements of bone strength?
calcium and vitamin D ; calcium helps with maintain bone density while vitamin D aids calcium in absorption
resistance sprints helps with what?
acceleration - help apply force to ground, decreasing ground reaction time
which must occur in order to increase muscle mass and body weight?
positive caloric intake
which is NOT recommended for Right slide plank?
right foot in front of left foot
which movements happen when the bicep femoris is during contraction?
flexion
how many vertebrae are in the spine?
29
which of the following cannot be synthesized by the body but are needed for metabolic function? minerals, vitamins, carbs?
vitamins - are organic (contain carbon molecules)
superset that involves a back squat immediately followed by a cycle split squat is an example of what?
complex training; uses stretch shortening cycle such as a plyometric movement (post activation potentiation)
which is needed for the formation of cell membranes, development and function of brain/NS and production of hormones?
omega 3/6 fatty acids; essential to body also helps brain/NS function, production of hormones and healthy cell membranes
A 4800sq.ft facility needs how many fans? (minimum)
8 - needs to be 2-4 for every 1200sq.ft;
4800sq. ft / 2 = 8
4800sq. ft / 4 = 16
which is false?
1) strength in boys/girls are result from neurological factors
2) strength in boys/girls are result in hypertrophic factors
3) RT is acceptable for boys/girls before puberity
2) strength in boys/girls are result from hypertrophic factors - must NOT be treated like adults due to physical immaturity
what is quality tissue that allows to assume new lengthened stretched position after passive stretch?
plasticity - CT that has plastic potential allows them to remain in a lengthened state after stretching exercises
when performing hip sled, how wide should feet be placed?
hip width apart
training program that starts with low intensity then goes to higher intensity over prep period while decreasing volume is known as what?
linear programming
what factors are most important to designing equipment placement?
safety and function
correct landing position do double leg jump?
half squat
which group allows for best recovery?
1) squat and leg curl
2) bench and tricep extension
3) squat and pull up
3) squat and pull up
ectomorph body type?
lean and lengthy (martin)
mesomorph - muscular with broad shoulders (logan)
endomorph - rounder with wide hips (paris)
synergist for seated row?
posterior deltoids
which would NOT be listed in EAP?
medical records of all athletes
MOST accurate when measuring muscular stress in resistance training
volume-load
aids in braking ability, which drills help?
deceleration drills
what MUST be consumed to aid in thermoregulation?
water
improving muscular endurance? how many sets/reps/what % of 1RM
1-3 sets w/ 12-25 reps at 50-70% 1RM
abduction flexes which part of the deltoid?
anterior deltoid
