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CSCS stuff 1 > Chap 1-6 > Flashcards

Chap 1-6 Flashcards

1
Q

which bands shorten with mm flexion

A

H and I zones

(H is just myosin, I is just actin, A is overlap)

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2
Q

How to train phosphogen and rest intervals

A

100% - exercise 5-10 sec 1:12-1:20 rest

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3
Q

Fast glycoloss and slow glycolosis, work time and rest intervals

A

Fast (75-90%) exercise 15-30 sec 1:3-1:5

slow 30-90%- 1-3 mins 1:3-1:4

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4
Q

Oxidative work and work to rest

A

20-30% >3 mins work 1:1-1:3

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5
Q

Test effects

A

-promotes GH response in pituitaty, effects neurotrans to change pro sturcture to produce more power

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6
Q

GH effects

A

causes hypertrophy of both tye ½ fibres

increase FA utalization

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7
Q

effects of cortisol

A

Carbs metabolisms

converts AA to carbs

increase w exercise-may be a sig of overtraining

inhibits pro synthesis

causes mm tissue remodeling

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8
Q

1st, 2nd, 3rd class lever and ex

A

1st- mm force and resistance on opposite sides of lever (tris)

2nd- muscle force + resistance on same side as lever (calf)

3rd- mm and restance on same side but resistance is further (biuceps)

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9
Q

force eq

A

mass x acceleration

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10
Q

strength equatipn

A

max force in a specific velocity

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11
Q

Power equations (2)

A

work/time

force x velocity

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12
Q

Work equations

A

force x distance

newtons x distance x reps

(newtone 4.48)

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13
Q

Rotational work

A

torque x angular displacement

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14
Q

resistance equation

A

gravity= mass * gravity acceleration (9.8m/s)

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15
Q

weight vs mass

A

weight dependent on gravity, mass is a constant

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16
Q

what is bracketing technique

A

do sport mvmts with more or less acceleration

17
Q

What is fluid vs form drag

A

fluid- friction of fluid passing along skin

form- the way in ehivh a fluid pass0es against the front or rear of an object

18
Q

type 11a/x vs type11b/bx

A

a/x- fast twitch aerobically resistanct

b/bx- fast twitch, fatiging

19
Q

energy yielf from 1 blood glu and 1 mm glycogen

A

blood glu 2 atp

mm glycogen 3 atp

20
Q

when does lactate threshold start in untrained and trained athletes

A

untrained 50-60% of max O2 uptake

trained 70-80% in trained

21
Q

When is OBLA

A

4mmol/L

22
Q

how much does CP depreleate during first 5-30 sec of HI activity

A

50-70%

23
Q

how long does it take for complete resynthesis of ATP post activity

A

3-5mins

24
Q

role of catecholamines

A

increase force production

increase mm contraction rate

increase BP

increase blood flow

augment secretion of other hormones

25
Q

how to increase test

A

large mm groups

heavy resistence (85-95% 1rm)

mod (high volume)

Short rest (60-90sec)

26
Q

How to increase GH`

A

high intensity (10rm or heavy)

3 sets

short rest (1 min)

27
Q

can mm fibres change

A

transformation from type IIx to a (more aerobicaly resistent)

28
Q

heavy resistence training changes

A

reduced mitochondrial density

reduced capillary density

increased buffering capacity

changes in mm substrate content + enzyme activity

29
Q

what is MES and principals needed for change (4)

A

1/10 force required to snp bone

  • mangnitude of load (intensity)
  • Rate of loading
  • direction of forces
  • volume
30
Q

how long do endocrine receptors get upreg after activtity

A

upregulate andrigen receptor content within 48-72 hours post workoit

31
Q

chronic cardiovascular adaptations at rest from anerobic and resistence

A

anerobic= decreases or no change in resting HR+BP

Resistence- alters cardiac demensions

32
Q

what intensity is peak power (lower/upper)

A

jump squar with loads 30-60% 1RM

Balistic bench 46-62% 1RM

33
Q

acute changes to aerobic exercise

A

increases CO, SV, HR, O2 uptake, SBP, blood flow to active mm and DECrease in diastolic

CSCS stuff 1 (12 decks)

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