CSCS Scientific Foundations Prep Flashcards
Gastrocnemius Function
plantarflexion, knee flexion
Soleus Function
Plantarflexion
Tibialis Posterior
Plantarflexion, inversion
flexor digitorium longus
flexes lateral 4 toes, plantarflexion
flexor hallucis longus
flexes first toe, plantarflexion
tibialis anterior
dorsiflexion, inversion
extensor hallucis longus
extends 1st toe, dorsiflexion
extensor digitorum longus
extends lateral 4 toes
peroneus tertius
dorsiflexion, eversion
peroneus longus
plantarflexion, eversion
peroneus brevis
plantarflexion, eversion
vastus medialis
knee extension
vastus lateralis
knee extension
vastus intermedius
knee extension
rectus femoris
hip flexion, knee extension
semitendinosus
knee flexion, hip extension, internal rotation
semimembranosus
long head: knee flexion, hip extension, internal rotation.
short head: knee flexion
gluteus maximus
hip extension & external rotation
gluteus medius
hip abduction
gluteus minimus
hip abduction & internal rotation
piriformis
hip external rotation, abduction when seated
iliacus
hip flexion
psoas major
hip flexion
psoas minor
hip flexion
sartorius
hip flexion, abduction, & external rotation
tensor fascia latae
hip flexion, abduction & internal rotation
gracilis
hip adduction
pectineus
hip adduction
adductor brevis
hip adduction
adductor longus
hip adduction
adductor magnus
hip adduction
rectus abdominus
spinal/torso flexion
external oblique
R-lateral flexion to the R, rotation to the L.
L- lateral flexion to the L, rotation to R.
B-spinal/torso flexion
internal oblique
rotation to the same side, spinal/torso flexion
transverse abdominis
compress abdominal wall
erector spinae: iliocostalis, longissimus, spinalis
spinal/torso extension
latissimus dorsi
shoulder extension, adduction & internal rotation
teres major
shoulder extension, adduction & internal rotation
trapezius: upper, middle, lower
Upper: scapula elevation.
Middle: scapula retraction.
Lower: scapula depression and upward rotation.
All: neck extension
Rhomboids: major & minor
scapula retraction & downward rotation
supraspinatus
initiate shoulder abduction
infraspinatus
shoulder external rotation
teres minor
shoulder external rotation
subscapularis
shoulder internal rotation
deltoid: anterior, middle, & posterior
Anterior: shoulder flexion, internal rotation, horizontal adduction.
Middle: shoulder abduction.
Posterior: shoulder extension, external rotation, horizontal abduction
Sternocleidomastoid
neck rotation to the opposite side, neck flexion
pectoralis major
shoulder flexion, horizontal adduction, & internal rotation
pectoralis minor
scapula protraction & depression
Serratus Anterior
Scapula Protraction & upward rotation
coracobrachialis
shoulder flexion & adduction
biceps brachii
long head: shoulder flexion
all: elbow flexion
triceps brachii
long head: shoulder extension
all: elbow extension
anconeus
elbow extension
brachioradialis
elbow flexion, rotate forearm to neutral position
pronator teres
pronate forearm
flexor carpi radialis
wrist flexion & radial deviation
flexor digitorum superficialis
wrist flexion, finger flexion
flexor digitorum profundus
wrist flexion, finger flexion
flexor carpi ulnaris
wrist flexion & ulnar deviation
palmaris longus
wrist flexion
flexor pollicis longus
thumb flexion
extensor pollicis longus
extend thumb
abductor pollicis longus
abduct thumb
supinator
supinate forearm
extensor carpi radialis longus & brevis
wrist extension, radial deviation
extensor digitorum
wrist extension, finger extension
extensor carpi ulnaris
wrist extension, ulnar deviation
periodization
The systematic, sequential programming of training techniques dependent on the time of year/season to elicit specific physiological adaptations.
General Adaptation Syndrome (GAS)
- Alarm: initial response, soreness, fatigue
- Resistance: body adapts to stress and returns to normal
- Exhaustion: body experiences stress for extended period of time, unable to adapt due to insufficient rest, leading to overtraining.
Stimulus-Fatigue-Adaptation Theory
Similar to GAS, but adds that body’s response is dependent upon the magnitude of training.
Fitness-Fatigue Paradigm
suggests preparedness is optimized when fatigue disappears faster than fitness
macrocycle
The entirety of a training plan, that revolves around an athlete’s competitive season. It’s length is dependent on the frequency of the competitive season. Can last for
several months up to a year,
depending on the sport.
mesocycle
breaks macrocycle into smaller components, last several weeks to months
microcycle
breaks mesocycle into smaller components, lasts several days to weeks
training day
a single day that could consist of several training sessions
training session
Can persist for several hours. If breaks are >30 minutes, this results in multiple sessions being completed in one day.
Preparatory Period
Similar to the off-season.
Lower intensity, higher volume, less sport-specific.
Includes: hypertrophy/basic endurance phase and basic strength phase.
First Transition Period
Connects preparatory period to competitive period. Focuses on strength and power. Last week involves decrease in volume and/or intensity for recovery before competition.
Competitive Period
Focus is on peaking or maintenance. Sport-specific drills are primary emphasis.
Second Transition Period
Time period for active rest.
Relationships Between Sport Season and Periodization Periods
The next four cards will display the sport season. Try to connect which periodization period/s and training goals belong with each sport season.
Off Season
Preparatory Period.
Hypertrophy & Basic Strength Phases
Pre Season
Second Transition period.
Basic Strength & Power phases
In Season
Competition Period. Maintenance Phase.
Post Season
Second Transition Period. Active Rest Phase.
Ideal Performance State
No sense of fear, actions feel effortless, narrow focus, self-control, time slows
Arousal
Psychological and physical, activation, current state of motivation
Anxiety
Negatively perceived emotional state, worry, fear
Cognitive Anxiety
Psychological/mental sensation of anxiety (fear, worry, second guessing)
Physical Anxiety
Body sensations of anxiety (butterflies, hand shaking, sweating)
State Anxiety
When an individual is only anxious in certain situations (taking game-winning free-throw)
Trait Anxiety
Individual has general predisposition to be anxious, is always anxious
stress
imbalance between demand and perceived capabilities
distress
any form of negative stress
eustress
any form of positive stress
drive theory
as arousal increases, so does performance
Inverted-U Theory
Performance will rise as anxiety increases, until a certain point. After that point, performance will decrease as arousal increases
Individual Zones of Optimal Functioning Theory
Optimal performance level of arousal can vary based on skill and experience
Catastrophe Theory
Increases in arousal lead up to an increase in performance, up until a certain point, where continued increases in arousal lead to a sudden drop in performance
Reversal Theory
How one interprets their own arousal dictates how it will affect their performance
Motivation
intensity and direction of effort
Intrinsic Motivation
Motivated by their own desire to be competent and self-fulling, inherent desire to pursue goal
Extrinsic Motivation
Motivated by something outside of oneself (winning, fame, money)
Achievement Motivation
An individual’s effort and desire to master a task milestone, achievement, goal, etc.
Motive to Achieve Success
Likes to challenge oneself, accepts responsibility for the outcome, 50/50 situations
Motive to avoid failure
prefers situations where there is a clear winner or loser, takes the responsibility off of them
positive reinforcement
adding something to increase the likelihood of a behavior to reoccur
negative reinforcement
take something away to increase the likelihood of a behavior to reoccur
Positive Punishment
Adding something to decrease the likelihood of a behavior from reoccuring
Negative Punishment
Take something away to decrease the likelihood of a behavior from reoccurring
selective attention
suppress task-irrelevant cues to focus on task-relevant cues
broad internal focus
process info and develop strategy
broad external focus
interprets and assesses environment
narrow internal focus
mentally rehearse upcoming action/task
narrow external focus
focus on one or two cues in their environment
diaphragmatic breathing
relaxation technique that focuses on deep breathing (belly breathing)
progressive muscular relaxation
going through a series of muscular contractions, contracting each muscles group, followed by a period of relaxation
Autogenic Training
Place focus on heaviness and warmth of a limb/body part. This method if indicated for those with an injured body part compared to progressive muscular contractions
systemic desensitization
progressively exposing yourself to a fearful stimuli/event to the point where it is no longer stressful/fearful
imagery
create or recreate an event or situation in your mind
self-confidence
belief that you complete the task or perform a behavior
self-efficacy
your perception of your own ability to perform a task
self-talk
the conversation you have with yourself in your mind
process goals
actions that one must execute in order to perform a skill, have greater control over process goals
outcome goals
typically have very little control over these, focus on the result (winning)
short-term goals
related to current training/competition, achievable in short time frame
long-term goals
achieved through a succession on short-term goals, an overarching objective
whole practice
practicing a skill in its entirety
part practice
breaking down a skill into subcomponents
segmentation
breaking down skill into a series of subcomponents that have clear breaks in between them
fractionalization
separate tasks that occur simultaneously
simplification
changes difficulty of tasks via manipulating speed of execution and/or equipment used
pure-part training
practices each subcomponent of a skill independently. Once all subcomponents are practices independently, then practice skill in its entirely
progressive part training
athlete practices first two parts in isolation, then together. Then practice third part on its own, and then all three parts together.
repetitive part training
practice first part in isolation, then practice first and second part, and then first, second, and third parts together
random practice
multiple skills practices in a random order during one session
variable practice
variations of same skill within single practice session
observational practice
practice through observation of the task or skill to be performed
explicit instructions
providing very specific instructions on how to perform tasks
guided discovery
provide instruction on overall goal and objective and important cues without specific instructions
discovery
provide overarching goal without providing instructions
intrinsic feedback
athlete’s own senses that provide feedback
augmented feedback
feedback provided by instructor, observer, coach, or video
knowledge of results
provides information on how well you executed the task
knowledge of performance
provides information on the quality of execution of the movement
How do you calculate power?
Work = force x distance Power = work / time
which class of lever is the only one that has a true mechanical advantage?
second class lever
which is a quality of a third-class lever?
force of the muscle and force of the resistance are on same side of the fulcrum, movement arm of the muscle force is larger than the movement are of the resistive force.
During the eccentric phase of a barbell back squat, what happens to the length of the A-band?
stays the same
During the concentric phase of a tricep pushdown exercise, what happens to the length of the I band?
decreases
Diastole refers to
Ventricular relaxation
Golgi tendon organs are sensitive to
changes in muscle tension
Muscle spindles are sensitive to
changes in muscle length
The neuromuscular junction is
The junction between a motor neuron and muscle fibers
From smallest to largest, what is the correct order of muscle layers?
endomysium, perimysium, epimysium
Before entering the Krebs Cycle, substrates must be converted into which of the following?
Acetly-CoA
In the phosphagen system, which enzyme acts as the catalyst for the hydrolysis of ATP?
Myosin ATPase
When comparing lactate threshold to onset of blood lactate accumulation, which of the following is true for lactate threshold ONLY?
Lactate threshold indicates an abrupt increase in baseline concentrations of lactate
Which of the following hormones is responsible for converting glucose into glycogen?
Insulin
In which stage of General Adaptation Syndrome would one experience elevated chronically elevated levels of cortisol?
Exhaustion
Which of the following is false regarding cortisol?
Chronically elevated cortisol levels increase testosterone concentrations
What vitamin does not serve as an antioxidant?
Vitamin D
Which of the following is true regarding heme iron?
Has a higher percentage of absorption
The strength and conditioning coach informs the athlete that their knees were caving in when performing barbell front squats. What type of feedback is being provided?
Augmented Feedback
The coach instructs their athlete to jump over the hurdle. What type of instruction is being provided?
Discovery
A basketball player breaks down their technique into triple extension of the lower extremities, and follow through of the upper extremity, independently. Each are practiced separately multiple times before practicing both skills together. This is an example of
Pure-part training
Your athlete enjoys challenges that tests their abilities, and inherently appreciates the process of strenuous training. Which motivation style would not accurately describe this athlete?
Motive to avoid failure
What hormone is responsible for breaking down glycogen into glucose when more energy is needed?
Glucogon
What muscle acts as the synergist during a single-leg romanian deadlift?
Bicep femoris
Which individual can reach their highest force capacity the fastest?
Power-trained individual
Performing internal and external rotation of the hip in a seated position involves motion in which plane of movement?
Frontal
An elite 100m sprinter is likely to have a higher percentage of which muscle fiber type?
Type IIx
During an eccentric contraction of the biceps brachii during a dumbbell curl, the H zone will
Lengthen
The outermost layer of a muscle is the
epimysium
extent to which test scores are associated with another measurement of the SAME ABILITY How is a good score on the Army push-up test associated with the ACSM push-up test? Both these tests measure the same ability (chest muscle endurance).
Criterion-Referenced Validity
extent to which test scores are associated with those of other accepted tests.
Ex: having a strong 1RM for the dumbbell bench press would have a strong association with the 1RM barbell bench press.
Concurrent Validity
is evidenced by high positive correlation between results of the test being assessed and those of the recognized measure of the construct (the “gold standard”)
Ex: the results of the 1RM dumbbell bench press have a high correlation to the results of the 1RM bench press, and they measure the same construct (pectoralis major strength)
Convergent Validity
What is the Mechanical Model of Skeletal Muscle Function?
- The series elastic component (SEC), when stretched, stores elastic energy that increases the force produced.
- The contractile component (CC) (i.e., actin, myosin, and cross-bridges) is the primary source of muscle force during concentric muscle action.
- The parallel elastic component (PEC) (i.e., epimysium, perimysium, endomysium, and sarcolemma) exerts a passive force with unstimulated muscle stretch.
speed
the skills and abilities needed to achieve high movement velocities; the rate at which an object overs a distance
agility
the skills and abilities needed to change direction, velocity, or mode IN RESPONSE TO A STIMULUS
Rate of Force Development
the development of maximal force in minimal time, typically used as an index of explosive strength
Acceleration
refers to the rate at which an object’s velocity changes over time
The Sliding Filament Theory
states that the actin filaments at each end of the sarcomere slide inward on myosin filaments, pulling the Z-lines toward the center of the sarcomere and thus shortening the muscle fiber.
T-Wave
repolarization of the ventricles
What is Lactate Threshold?
the exercise intensity or relative intensity at which blood lactate begins an abrupt increase above the baseline concentration. LT begins at 50% to 60% of maximal oxygen uptake in untrained individuals.
What is OBLA (onset of blood lactate accumulation)?
the second increase in the rate of lactate accumulation when blood lactate reaches 4mmol/L
Anabolic Hormones
Insulin, IGF-1, Testosterone, Growth Hormone
Catabolic Hormones
cortisol, progesterone
IGF-1 Function?
Protein anabolism
Cortisol
catabolic hormone, increases with resistance exercise; high volume, large muscle groups, and short rest periods result in increased serum cortisol values.
Size Principle
Low-threshold motor units are recruited first and have lower force capabilities than higher-threshold motor units. To get to the high-threshold motor units, the body must first recruit the lower-threshold motor units.
Hyperplasia
an increase in the number of muscle fibers via longitudinal fiber splitting
