CSCS Flashcards
The length-tension relationship of muscle is based on the following fact:
As muscle lengthens, the tension changes and is highest at the middle length.
All of the following sections of the sarcomere shorten during a concentric muscle action EXCEPT the A-band distance between Z-lines H-zone I-band
A-band
All of these factors contribute to venous return EXCEPT the muscle pump the respiratory pump vasoconstriction venoconstriction
vasoconstriction
This ion, stored in the sarcoplasmic reticulum, is released into the sarcoplasm to signal the beginning of the contraction process:
calcium
Which of the following will increase the dissociation between hemoglobin and oxygen? high partial pressure of oxygen increased pH increased temperature low partial pressure of CO2
increased temperature
All else being equal, this type of muscle fiber arrangement will be associated with higher forces:
bipennate
Internal rotation of the hip takes place in this plane:
transverse
The joint involving the femur and tibia is an example of this type of joint:
synovial
Josephine performs a biceps curl, lifting a weight from the extended arm position up to full flexion of the elbow. This movement provides an illustration of this type of lever system:
third-class
You meet up with your friend Heidi in the weight room. You haven’t seen her since she’d injured her leg during track practice. You observe that she’s performing progressive loading exercises with her injured leg. From this observation, you realize that she’s probably in this phase of healing:
remodeling
The primary substrate for a 50-meter sprint is
creatine phosphate
The general recommendation for dietary fat is
30% of total calories
At the beginning of aerobic exercise, before reaching steady state, an individual will be in this state:
oxygen deficit
The hormone used illegally by some athletes to enhance red blood cell production in the body is
erythropoietin
In order to lose 10 pounds, an individual will have to have a deficit of this many calories:
35,000 kilocalories
All of the following are examples of training adaptations for aerobic exercise EXCEPT increased blood volume increased capillary density increased heart rate at a given rate of exercise increased oxygen extraction at a given rate of exercise increased stroke volume at a given rate of exercise
increased heart rate at a given rate of exercise
All of the following are signs of overtraining EXCEPT decreased muscle glycogen decreased performance increased maximal oxygen uptake increased muscle soreness increased submaximal heart rate
increased maximal oxygen uptake
During maximal intensity activities (>90% of maximum) which fibers will be recruited?
Type I, Type IIa, and Type Iib
Which principle of training is based on the idea that one should target the sport-related energy pathways and muscle groups?
specificity
Exercise results in an increase in this system’s activity:
Sympathetic
Adaptations in all of the following contribute to increases in VO2max with endurance training EXCEPT heart rate stroke volume mitochondrial density capillary density
Heart rate
Which of the following is NOT a training goal for an aerobic endurance athlete?
increase VO2submax
An application of the principle of overload for an aerobic endurance athlete would be to have the athlete train
above lactate threshold
Toni wants to increase the speed at the end of her endurance running performance. The best training method for achieving this goal is
Repetition
Sally spent her Spring break training in the heat in Florida. She pushed herself more than usual and refused to take off any days. On three days she doubled her workout by running her program in the morning and again in the evening. When she returned from break, she found that her resting heart rate was higher than normal. This increase in heart rate was likely due to this:
Overtraining syndrome
Which of the following is the most effective type of exercise for optimizing sport-specific muscular strength for well-trained athletes? assistance exercises core exercises structural exercises
Core exercises
An individual’s 1RM can be assessed in all of the following exercises EXCEPT Bicep curl Knee ext Shoulder press Calf raise
Shoulder press
This training goal requires the longest recovery time between sets:
Muscular strength and power
Which of the following statements is true about training to optimize muscular hypertrophy? It should be high volume with a moderate-to-low intensity load and short rest periods. It should be moderate volume with a moderate-to-low intensity load and short rest periods. It should be low volume with a high-intensity load and short rest periods. It should be low volume with a high-intensity load and long rest periods.
It should be high volume with a moderate-to-low intensity load and short rest periods.
Ian is training his quadriceps muscles for muscular endurance. The strength and conditioning coach has prescribed three sets of leg presses. What is the optimum amount of time between sets to help achieve his training goal?
30 seconds
Have athletes perform this type of recovery between 800 meter sprints for the quickest reduction in lactic acid.
Active recovery
To increase the runner’s stride frequency during the maximum speed of sprinting, use this type of training resisted sprinting assisted sprinting inverted sprinting converged sprinting
Assisted sprinting
Jake wants to begin a plyometrics training program, but his coach has advised him that in order to begin upper-body plyometric exercises, he must be able to bench press a minimum weight to be considered ready. Based on his personal information (height 6’2”, weight 190 lbs., 22 years of age), what is the minimum weight that Jake must bench press in order to be considered ready for upper-body plyometrics training? 95 lbs. 190 lbs. 285 lbs. 380 lbs.
285 lbs
The ability to perform a quick change in direction of a movement such as that observed during a movement involving the stretch-shortening cycle is called contractility effort distribution reaction time reactive ability
reactive ability
Paula has several years of experience with resistance and plyometric training. Based on her training, what is the suggested plyometric training volume? 80 to 100 100 to 120 120 to 140 140 to 200
120 to 140
For most resistance training exercises, the athlete should be instructed to
Exhale through the sticking point
The correct order of the movement phases used in a power clean is beginning position, catch, first pull, scoop, second pull beginning position, first pull, catch, second pull, scoop beginning position, first pull, scoop, second pull, catch beginning position, first pull, second pull, scoop, catch beginning position, scoop, first pull, second pull, catch
beginning position, first pull, scoop, second pull, catch
Andrea finds that her athletes’ performance on the push-up test and the YMCA bench press test is not similar, even though both tests are designed to assess muscular endurance of the upper body. These tests appear to lack this type of validity. concurrent validity construct validity content validity convergent validity
concurrent validity
Barbara read a research article that reported the Jackson & Pollock skinfold equation provided body composition estimates that were consistent with results from underwater weighing, a method considered the “gold standard” for body composition analysis. What type of validity does the Jackson-Pollock equation have based on this study?
convergent validity
Of the options listed below, which test would be most appropriate to use to test the general strength necessary for a football offensive lineman? the 1 RM leg extension the 1.5-mile run the 1RM bench press skinfold measures
1 RM bench
Which of the following tests will provide the most pertinent information about an athlete who is trying out as a spiker on the volleyball team? the 1RM back squat the 1RM bench press the line drill the vertical jump
Vertical jump
Which description best fits a test of anaerobic capacity? The movement is at low speed but requires one maximum exertion by the muscle. The movement is fast and requires maximum effort for about 1 second. The movement requires maximal effort for a duration of between 30 and 90 seconds. None of the above.
The movement requires maximal effort for a duration of between 30 and 90 seconds.
Bundles of Muscle Fibers
Fasciculi
outer most layer of connective tissue that encloses the entire muscle
Epimysium
Tissue covering the outside of fiber bundles
perimysium
connective tissue surrounding each muscle fiber
endomysium
the cell membrane of a muscle cell
sarcolemma
other name for motor end plate
neuromuscular junction
a motor neuron and the muscle fibers it innervates
motor unit
thick filaments
myosin
of myosin molecules in a myosin filament
~200
thin filaments of two strands in a double helix that interact with myosin
actin
of actin filaments that surround each myosin filament
6
of of myosin filaments that surround each actin filament
3
The band that corresponds with the alignment of myosin filaments
A-band
band that contains the actin filaments
I-band
Area in the center of the sarcomere where only myosin filaments are present
H-zone
tubules surrounding each myofibril
sarcoplasmic reticulum
area in the middle of the i band that appears as a thin black line
z-line
in a stretched muscle, the I bands and h-zone _____________. and there is _______force potential due to the reduced cross bridge alignment
elongate; low
troponin is situated along ________ filaments
actin
a protein that has a high affinity for calcium ions.
troponin
protein that runs along the actin filament in the groove of the double helix.
tropomyosin
fusing of high frequency muscles twitches
tetanus
kinesthesis
position of body parts with respect to gravity
modified muscle fibers that are part of a muscle spindle that run parallel to the normal, or extrafusal fibers.
intrafusal fibers
example of a muscle spindle test
knee jerk test
example of GTO reflex
PNF stretches
reduced muscle size and strength
sarcopenia
loss of function in older sedentary individuals is seen most prevalent in which muscles?
weight bearing extensors (lower limb and trunk extensors)
what area of the body does the right side of the heart pump blood?
through the lungs
what parts of the body does the left side of the heart pump blood to?
everywhere but the lungs.
each heart pump has two chambers _______and _______
atrium and ventricles
other name for the AV valves
tricuspid and mitral ( bicuspid) valves
ventricular contraction also known as________.
systole
other name for the semilunar valves
aortic and pulmonary valve
role of semilunar valves
prevent backflow from aorta and pulm arteries into ventricles during relaxation.
ventricular relaxation
diastole
role of the AV valves
prevent blood from flowing from ventricles into atria during contraction.
pacemaker of the heart
SA (sinoatrial node)
heart conduction order AV Bundle AV node left and right bundle branches SA node internodal pathways from SA node to AV
SA node > Internodal path > AV node > AV bundle > left and right branches
Growth hormone
stimulates IGF-1, protein synthesis and metabolism.
Adrenocorticotropic hormone
Stimulates glucocorticoids in the adrenal cortex
Analgesia
Loss of sense of pain
Beta endorphin
Stimulates analgesic response
Follicle stimulating hormone
Stimluates ovum and sperm production
Luteinizing Hormone
Stimulates ovulation and secretion of sex hormones in ovaries and testes
Prolactin
Stimulates milk production in mammary glands and maintains secretion of progesterone.
Melanocyte stimulating hormone
Stim. Melanocytes that have dark melanin
Anti diuretic hormone
Increased smooth muscle contraction and reabsorption of water by the kidneys.
Oxytocin
Stim uterine contractions andrelease of milk by mamm glands
Thyroxine
Stimulates oxidative metabolism in mitochondria and cell growth
Calcitonin
Reduces calcium phosphate levels in blood
Parathyroid hormone
Increase blood calcium, decrease blood phosphate, stimulates bone formation
Insulin
Stores glycogen, promotes glucose entry into cells, involved in protein syntheses
Glucagon
Increases blood glucose levels
Glucocorticoids (cortisol, cortisone)
Inhibit amino acid incorporation into proteins, stimulate breakdown of protein to carbs. promote use of fat
Mineralocorticoids
Increase body fluids via sodium potassium metabolism
Insulin like growth factors
Increase protein synthesis in cells
Epinephrine
Increases cardiac output, increases blood sugar and glycogen breakdown and fat metabolism.
Norepinephrine
Like epinephrine
Proenkephalin fragments
Enhance immune cell function, analgesia effects
Estrogens
Female sex characteristics
Progesterone
Female sex characteristics and mammary glands
Testosterone
Stimulates growth, increases protein anabolism, development of male sex characteristics.
Atrial peptide
Regulates sodium, potassium and fluid volume
Renin
Regulates kidney function,permeability and solute concentrations.
Antagonist
A muscle that can slow down or stop the movement.
What does antagonist protect against
Joint hyper extension at end range
Agonist
Prime mover
Muscle that assists indirectly in a movement. Example: scaps shoulder movement.
Synergist
what does the axial skeleton consist of:
skull, vertebral column, ribs and sternum
what does the appendicular skeleton consist of?
shoulder, arm, wrist, legs pelvic girdle. (everything else basically)
uniaxial joint example
elbow
biaxial joint example
ankle and wrist
fibrous joint? what is its role and an example of it
allow no movement; sutures of the skull
cartilaginous joints? purpose and role?
allow limited movement; intervertebral disks
multiaxial joint example
shoulders, hips
synovial joints? role and example?
considerable movement, elbow and knee
first class lever. muscle force and resistive force act on __________ sides.
opposite
flat barbell bench coaching technique 3 common errors
- feet on top (5 point body contact) 2. bring bar below nipples on negative 3. spotter using anything other than alternating grip
incline bench barbell coaching tips common error
taking low back and butt off of seat and pushing up with legs ( 5 point contact)
flat bench dumbbell bench technique errors
- feet on top of bench (5 point contact) 2. spotter spotting at forearms- (spotter needs to have hands by forearms)
incline db bench press error
- spotter spots at elbows instead of close to forearms
flat barbell smith bench press errorss
- body adjusted so that the bar falls too high- close to neck level 2. lifter locks out elbows on positives
machine vertical chest press errors
- seat being too low, hands should be aligned with chest at nipple level 2. lifters head comes off seat, (5 point body contact)
single joint chest shoulder transverse adductors prime movers
pectoralis major; anterior deltiod
single joint chest shoulder girdle abductors prime movers
serratus anterior; pectoralis minor
Pec Deck errors
- Seat is too low. shoulders and elbows should be perpendicular to chest in respect to nipples
Flat dumbbell fly errors
- lifter has too much elbow flexion on negatives 2. Spotter needs hands on forearms instead of on elbows
multi joint chest shoulder transverse adductors prime movers are:
pectoralis major; anterior deltoid
multi joint chest shoulder girdle abductors:
serratus anterior; pec minor
multi joint back exercise prime movers: scapular adductors
middle trapezius; rhomboids
shoulder extensors for prime movers for multijoint back exercises:
lats; teres major; posterior deltoid
shoulder adductors:
Lats; teres major
Elbow flexors are:
biceps brachii; brachialis; brachioradialis
Lat pulldown errors
- lifter using bar attached with “s” hook ( should use caribiner hook or D hook) 2. bar is lowered behind the head.
bent over barbell row error
- lifters back is rounded during exercise
shoulder press shoulder abductors:
anterior deltoid; medial deltoid
shoulder girdle abductors:
upper trapezius; serratus anterior
Machine shoulder press error:
Seat is situated too low.
seated barbell shoulder press error
- lifter lowers bar behind head. (should lightly touch clavicles)
Front shoulder db raise error
- the lifter raises dumbbell too high (should be parallel and no higher than the floor 2. lifter raises both DB at same time…other should be at side (stationary)
side dumbbell raise errors
- the lifter raises DB too high 2. lifter externally rotates wrists and elbows at the end range of the positive.
Barbell biceps curl errors
- lifter flexes the shoulders during the upper movement ( no shoulder movement) 2. lifter flexes the elbows too far (elbows should not move forward towards end range)
low pulley biceps curl (machine) error
- lifter rounds back during exercise ( back extended backwards and shoulders up)
machine biceps curl error
1.lifter sets seat too high (thighs should be parallel to floor)
lying barbel triceps extensions error
- elbows flare outwards during the negative (elbows should point towards feet)
seated overhead barbell triceps extension error
- lifter sets arms away from head (arms should be situated next to the ears)
machine triceps pushdown errors
- lifter flexes torso forwards slightly during positive 2. lifter moves upper arms upward and brings elbows away from side of body
wrist flexors:
flexor carpi ulnaris flexor carpi radialis palmaris longus
wrist extensors:
extensor carpi ulnaris extensor carpi radialis extensor carpi longus
torso flexor:
rectus abdominus
bent knee situp errors
- lifters knees are fully extended 2. lifter curls torso up until it is perpendicular with ground (upper back should come off ground only until elbow point to thighs)
bench assisted ab crunch error
1.lifter raises butt on negative (butt stays on floor whole time)
prime movers for hip extensors
hamstrings; glutes
knee extensors prime movers for quadriceps group
quads
ankle plantar flexors prime movers
soleus ; gastrocnemius
three parts of the snatch
- first pull 2. scoop phase 3. second pull (power phase) 4. catch
snatch errors
- bar is too far away from the lifter throughout the range 2. lifter jumps outwards instead of upward on triple extension
power clean order
- first pull 2. scoop phase 3. second pull (power phase) 4. catch
power clean errors
- lifter preforms a reverse curl to bring the bar up. 2. lifter drops weight forcefully back down.
hang clean error
lifter begins pull in too-erect position. needs to be slightly bent over.
Push press/ push jerk error
- jumping too high
front squat errors
- lifter hold bar with elbows pointed towards ground. 2. the lifter takes the heels off the floor on the negative
back squat error
- lifter lets trunk fall forward
Hack Squat errors
- lifter goes lower than parallel on negative 2. lifter raises hips and butt off pad on positves
Leg press (hip sled) error
- lifter bows their knees inward during the range
Step up errors
- lifter pushes off with the trailing leg during lift. 2. lifter only steps foot partially onto box 3. lifter incorrectly steps off of box with same leg (should use same trailing leg)
barbell forward lunges error
- lifter takes too short of a step, letting knee extend over foot
Good morning errors
- lifters knees are fully extended and locked out. 2. lifters back is rounded and neck flexes over trunk
cori cycle involves converting __________ to _________ _____.
pyruvate ; lactic acid
Krebs cycle involves shuttling of pyruvate into ___________.
mitochondria
Primary source of ATP at rest and during Low intensity
Oxidative (aerobic) system
primary energy system used for moderate to high intensity activities
glycolytic
system used for low intensity activities
oxidative
range of phosphagen energy systems (exercise time and work to rest ratios)
exercise time 5-10 seconds work to rest 1:12-20
range of fast glycolysis exercise time and rest ratio
ex time: 15-30 seconds rest 1:3
range of oxidative system and exercise and work to rest ratios
ex time >3 minutes work rest 1:1
exercise high in volume, muscle groups number and short in rest time increases this hormone level.
cortisol
testosterone is an example of a __________ hormone.
steroid
insulin is an example of a ___________ hormone.
polypeptide
hormones secreted by the anterior pituitary (8)
GH beta endorphin adrenocorticotropic thyroid-stimulating follicle stimulating luteinizing hormone prolactin melanocyte-stimulating
hormones secreted by the posterior pituitary gland (2)
antidiuretic hormone oxytocin
thyroid gland hormones (2)
thyroxine calcitonin
parathyroid gland hormones (1)
parathyroid hormone
pancreas hormones (2)
insulin glucagon
adrenal cortex hormones (2)
glucocorticoids mineralocoritcoids
Liver hormones (1)
insulin like growth factor
adrenal medulla hormones (3)
epinephrine norepinephrine proenkephalin fragments
Ovaries hormones (2)
estrogens progesterone
testes hormone (1)
testosterone
heart hormone (1)
atrial peptide
kidney hormone (1)
Renin
factors that can increase serum testosterone levels in young men (5)
short rests moderate to high volume two or more years of experience heavy resistance (85-90%) large muscle group exercises
diurnal variations are:
normal fluctuations in hormones throughout the day.