Concepts I'm Struggling With

Question 1

Describe the steps of fat oxidation and how much ATP can be produced from

Answer 1

triglycerides are broken down into free fatty acids and glycerol
Free fatty acids enter the mitochondria and undergo beta oxidation breaking down into acetyl-CoA and hydrogen
Hydrogen enters the ETC and Acetyl-CoA enters the krebs cycle
Produces up to 300+ ATP

Question 2

What is the role of adrenocorticotropic hormone?

Answer 2

stimulates glucocorticoid secretion from the adrenal cortex

Question 3

What are the effects of insulin?

Answer 3

Reduce blood glucose, promotes glycogen storage, suppresses fat oxidation and gluconeogenesis, involved in protein synthesis

Question 4

The formation of glucose from noncarbohydrate sources

Answer 4

Gluconeogenesis

Question 5

What is the warmup protocol that is recommended?

Answer 5

RAMP
Raise
Activate
Mobilize
Potentiation

Question 6

Describe the Anatomy of the Sarcomere.

Answer 6

Z-Line: End to End
H-Zone: Only Myosin
A-Band: Total Length of Myosin including Actin
I-Band: Only Actin

Question 7

How many extra calories are burned after high intensity training due to EPOC?

Answer 7

up to 15% extra calories

Question 8

What is proper testing order for exercise testing?

Answer 8

Non fatiguing
Agility
Max power and Strength
Sprint tests
Local muscular endurance
Fatiguing anaerobic testing
Aerobic testing

Question 9

What are norms of bench, power clean, and squat 1 RM testing?

Answer 9

Bench: 1x BW
Power Clean: 1.25x BW
Squat: 1.5x BW

Question 10

What is testing criteria for vertical jump test, static vertical jump test, and reactive strength index? What are norms for vertical jump for males and females?

Answer 10

Vertical Jump: Best of 3 trials
Static Vertical Jump: No countermovement, 2-3 sec hold with knee angle at 110
Reactive Strength Index: Jumpheight/contact time
Norms: Males (15 to 25 in), Females (10 to 16 in)

Question 11

Testing Protocol for Margaria-Kalaman Step Test.

Answer 11

Timing plates places on 3rd and 9th step. Measure how long to go up steps.

Question 12

Testing protocol and testing norms for 300 yard shuttle run.

Answer 12

2 lines 25 yards apart, pair athletes, sprint down and make foot contact with line and repeat 6 times, score by taking average of 2 trials
Norms: Women (67 to 73 seconds) and Men (56 to 73 seconds)

Question 13

Testing protocol for partial curl up test.

Answer 13

40 beats per minute metronome, curling up to touch tape line

Question 14

Testing protocol for push up test.

Answer 14

Hands and feet for males, hands and knees for females, max # in 2 minutes, only rest in top position, use 4 inch block or fist for chest touch

Question 15

What is the yo-yo intermittent recovery test?

Answer 15

Pacer Test

Question 16

What are norms for VO2 max testing? (50th percentile, and average athletes)

Answer 16

Question 17

Norm values for 10 test and Pro-Agility test.

Answer 17

T-test: 10 seconds
Pro-Agility Test: 4.5 Seconds for Men and 5 Seconds for Women

Question 18

Work to rest ratio for interval training.

Answer 18

1:1

Question 19

Work to rest ratio for High Intensity Interval Training

Answer 19

1:5

Question 20

Form for completing a clean.

Answer 20