5/25 - 50 Cards D Flashcards
what is summation?
when a muscle does not relax before a second twitch occurs
an athlete is trying to increase muscle fibers, what is an appropriate rest period?
1 minute
what is minimum for an athlete to train in a facility?
100sq.ft
what are consequences to lack of fiber? (nutrient)
type II diabetes, heart disease, colon cancer, constipation
where should resistance band be placed when using it for squats?
inside plate, touching plate
sarcopenia?
decreased strength and muscle mass (age-related)
why should alcohol be avoided after treatment or competition
imparis muscle protein synthesis
what movement will target back of thighs?
knee flexion
How many essential amino acids are in salmon?
9
85% of 1RM; how many reps is this ideally?
6
what doesnt contract during a seated leg curl?
rectus femoris
an athlete performs 2 reps more than assigned goal, what rule should be applied?
2 for 2 rule
a sudden episode of overload resulting in an injury to a given tissue is known as what?
macrotruma
what is 1RM to build max strength?
70-80% 1RM
hamstrings are target of what stretch?
straddle
what of the following involves using elastic energy and a reflexive action to increase force output following an eccentric action?
stretch shortening cycle
an athlete can’t put on muscle mass without loosing weight, which factors would contribue to this?
eating less than 1.8-2.7g protein/kg of body weight per day
which 2 exercises needs spotters?
front and back squat
the ROM around a joint and surrounding movement during a passive stretch is what?
static flexibility
how many calories does a moderate active male need?
19kcal/pound:
MALE: light (17kcal), mod (19kcal), heavy (23kcal)
FEMALE: light (16kcal), mod (17kcal). heavy (20kcal)
how should racks be secured?
bolted to the ground
where should hands be at top of squat jump?
clasped behind head
which requires athletes who are intermediate to advanced levels in RT, and have experienced techniques required for exercise?
1RM test
which provides a guideline for how quickly carbs are digested and how long blood glucose levels are elevated following consumption?
GI index
how do you increase motor unit recuritment?
heavy resistance training: faster firing rates are more efficient at recruiting a larger number of motor units
how many bones are in human body?
206
dynamic stretching is also referred to as what?
mobility drills
an athlete is laying prone on a bench and is pulling BB to chest, what is being performed?
1RM pull
when a test gives the same result, regardless of who conduts the test, what is this called?
reliability
what do you call the partial or complete loss of training induced adaptations in response to insufficient training stimulus?
detraining
which of the following exercises is movement related exercise to a movement pattern to kick a ball?
single leg squat
which is not included in dietary goals of athletes?
maintaining lowest possible body mass index
which tests aerobic capacity?
yo-yo test
mike is stretching and is bouncing to his toes back to vertical, what type of stretching is this?
ballistic
which fiber is efficient and resistant to fatigue?
type I
what does dehydrated state mean in terms of urin color?
dark yellow
a marathon runner requires a high amount of which of the following for performance?
liver glycogen
- most important in low intensity long duration activities. Glycogen’s rate of depletion is dependent on activity so marathon running would have slow depletion rate
size principal affect?
order of motor units: motor units are recruited based on their size, recruiting smaller units first, then larger units as force increases as MUnits are recruited, force output increases
if an athlete got verbal warning once, and dismissal for a day for the second warning, which is appropriate on the next action?
dismissal for the week, documentation of staff, and notification of athletes coach
written document detailing appropriate procedures for injury care?
Emergency Action Plan
what is true about hold-relax with agonist contraction?
the contraction technique is the same as the hold-relax technique
120 lbs, 18 y/o cross county skiier: -500g of carbs -25g of protein -20g of fat what should be recommended?
increase protein intake:
- 1.0-1.6g of protein/kg for aerobic athletes
- 8-10g of carbs/kg
jane is an endurance athlete who is a vegetarian which mineral deficit will cause decrease of oxygen to working tissues?
iron
DB lateral raise, what action is this?
ABduction
segmentation means what?
part practice:
-breaking down specific movements or task into different parts in order to increase learning and performance before the whole task (drills for dioms)
an outside group wishes to use facility, which is not required for group prior to use?
health history of participants
one arm DB snatch: -feet slightly wider than hip width -DB between feet -hips are lower than shoulders -back is flat -looking straight -R shoulder is slightly forward is this a correct starting position?
yes
most important factor for max aerobic endurance performance?
maximal aerobic capacity
why is rapid weight loss hard on the body?
may lose lean body mass and feel fatigued
if an athlete injures her shoulder and ATC says to maintain aerobic capabilities, what activity would stationary bike be?
indication: acceptable activity to an athlete to perform during rehab
