5/25 - 50 Cards D

Question 1

what is summation?

Answer 1

when a muscle does not relax before a second twitch occurs

Question 2

an athlete is trying to increase muscle fibers, what is an appropriate rest period?

Answer 2

1 minute

Question 3

what is minimum for an athlete to train in a facility?

Answer 3

100sq.ft

Question 4

what are consequences to lack of fiber? (nutrient)

Answer 4

type II diabetes, heart disease, colon cancer, constipation

Question 5

where should resistance band be placed when using it for squats?

Answer 5

inside plate, touching plate

Question 6

sarcopenia?

Answer 6

decreased strength and muscle mass (age-related)

Question 7

why should alcohol be avoided after treatment or competition

Answer 7

imparis muscle protein synthesis

Question 8

what movement will target back of thighs?

Answer 8

knee flexion

Question 9

How many essential amino acids are in salmon?

Answer 9

9

Question 10

85% of 1RM; how many reps is this ideally?

Answer 10

6

Question 11

what doesnt contract during a seated leg curl?

Answer 11

rectus femoris

Question 12

an athlete performs 2 reps more than assigned goal, what rule should be applied?

Answer 12

2 for 2 rule

Question 13

a sudden episode of overload resulting in an injury to a given tissue is known as what?

Answer 13

macrotruma

Question 14

what is 1RM to build max strength?

Answer 14

70-80% 1RM

Question 15

hamstrings are target of what stretch?

Answer 15

straddle

Question 16

what of the following involves using elastic energy and a reflexive action to increase force output following an eccentric action?

Answer 16

stretch shortening cycle

Question 17

an athlete can’t put on muscle mass without loosing weight, which factors would contribue to this?

Answer 17

eating less than 1.8-2.7g protein/kg of body weight per day

Question 18

which 2 exercises needs spotters?

Answer 18

front and back squat

Question 19

the ROM around a joint and surrounding movement during a passive stretch is what?

Answer 19

static flexibility

Question 20

how many calories does a moderate active male need?

Answer 20

19kcal/pound:
MALE: light (17kcal), mod (19kcal), heavy (23kcal)
FEMALE: light (16kcal), mod (17kcal). heavy (20kcal)

Question 21

how should racks be secured?

Answer 21

bolted to the ground

Question 22

where should hands be at top of squat jump?

Answer 22

clasped behind head

Question 23

which requires athletes who are intermediate to advanced levels in RT, and have experienced techniques required for exercise?

Answer 23

1RM test

Question 24

which provides a guideline for how quickly carbs are digested and how long blood glucose levels are elevated following consumption?

Answer 24

GI index

Question 25

how do you increase motor unit recuritment?

Answer 25

heavy resistance training: faster firing rates are more efficient at recruiting a larger number of motor units

Question 26

how many bones are in human body?

Answer 26

206

Question 27

dynamic stretching is also referred to as what?

Answer 27

mobility drills

Question 28

an athlete is laying prone on a bench and is pulling BB to chest, what is being performed?

Answer 28

1RM pull

Question 29

when a test gives the same result, regardless of who conduts the test, what is this called?

Answer 29

reliability

Question 30

what do you call the partial or complete loss of training induced adaptations in response to insufficient training stimulus?

Answer 30

detraining

Question 31

which of the following exercises is movement related exercise to a movement pattern to kick a ball?

Answer 31

single leg squat

Question 32

which is not included in dietary goals of athletes?

Answer 32

maintaining lowest possible body mass index

Question 33

which tests aerobic capacity?

Answer 33

yo-yo test

Question 34

mike is stretching and is bouncing to his toes back to vertical, what type of stretching is this?

Answer 34

ballistic

Question 35

which fiber is efficient and resistant to fatigue?

Answer 35

type I

Question 36

what does dehydrated state mean in terms of urin color?

Answer 36

dark yellow

Question 37

a marathon runner requires a high amount of which of the following for performance?

Answer 37

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

Question 38

size principal affect?

Answer 38

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

Question 39

if an athlete got verbal warning once, and dismissal for a day for the second warning, which is appropriate on the next action?

Answer 39

dismissal for the week, documentation of staff, and notification of athletes coach

Question 40

written document detailing appropriate procedures for injury care?

Answer 40

Emergency Action Plan

Question 41

what is true about hold-relax with agonist contraction?

Answer 41

the contraction technique is the same as the hold-relax technique

Question 42

``` 120 lbs, 18 y/o cross county skiier: -500g of carbs -25g of protein -20g of fat what should be recommended? ```

Answer 42

increase protein intake: - 1.0-1.6g of protein/kg for aerobic athletes - 8-10g of carbs/kg

Question 43

jane is an endurance athlete who is a vegetarian which mineral deficit will cause decrease of oxygen to working tissues?

Answer 43

iron

Question 44

DB lateral raise, what action is this?

Answer 44

ABduction

Question 45

segmentation means what?

Answer 45

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)

Question 46

an outside group wishes to use facility, which is not required for group prior to use?

Answer 46

health history of participants

Question 47

``` 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? ```

Answer 47

yes

Question 48

most important factor for max aerobic endurance performance?

Answer 48

maximal aerobic capacity

Question 49

why is rapid weight loss hard on the body?

Answer 49

may lose lean body mass and feel fatigued

Question 50

if an athlete injures her shoulder and ATC says to maintain aerobic capabilities, what activity would stationary bike be?

Answer 50

indication: acceptable activity to an athlete to perform during rehab