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CSCS Prep > CSCS Scientific Foundations Prep > Flashcards

CSCS Scientific Foundations Prep Flashcards

1
Q

Gastrocnemius Function

A

plantarflexion, knee flexion

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2
Q

Soleus Function

A

Plantarflexion

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3
Q

Tibialis Posterior

A

Plantarflexion, inversion

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4
Q

flexor digitorium longus

A

flexes lateral 4 toes, plantarflexion

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5
Q

flexor hallucis longus

A

flexes first toe, plantarflexion

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6
Q

tibialis anterior

A

dorsiflexion, inversion

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7
Q

extensor hallucis longus

A

extends 1st toe, dorsiflexion

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8
Q

extensor digitorum longus

A

extends lateral 4 toes

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9
Q

peroneus tertius

A

dorsiflexion, eversion

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10
Q

peroneus longus

A

plantarflexion, eversion

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11
Q

peroneus brevis

A

plantarflexion, eversion

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12
Q

vastus medialis

A

knee extension

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13
Q

vastus lateralis

A

knee extension

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14
Q

vastus intermedius

A

knee extension

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15
Q

rectus femoris

A

hip flexion, knee extension

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16
Q

semitendinosus

A

knee flexion, hip extension, internal rotation

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17
Q

semimembranosus

A

long head: knee flexion, hip extension, internal rotation.

short head: knee flexion

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18
Q

gluteus maximus

A

hip extension & external rotation

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19
Q

gluteus medius

A

hip abduction

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20
Q

gluteus minimus

A

hip abduction & internal rotation

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21
Q

piriformis

A

hip external rotation, abduction when seated

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22
Q

iliacus

A

hip flexion

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23
Q

psoas major

A

hip flexion

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24
Q

psoas minor

A

hip flexion

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25
Q

sartorius

A

hip flexion, abduction, & external rotation

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26
Q

tensor fascia latae

A

hip flexion, abduction & internal rotation

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27
Q

gracilis

A

hip adduction

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28
Q

pectineus

A

hip adduction

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29
Q

adductor brevis

A

hip adduction

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30
Q

adductor longus

A

hip adduction

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31
Q

adductor magnus

A

hip adduction

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32
Q

rectus abdominus

A

spinal/torso flexion

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33
Q

external oblique

A

R-lateral flexion to the R, rotation to the L.
L- lateral flexion to the L, rotation to R.
B-spinal/torso flexion

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34
Q

internal oblique

A

rotation to the same side, spinal/torso flexion

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35
Q

transverse abdominis

A

compress abdominal wall

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36
Q

erector spinae: iliocostalis, longissimus, spinalis

A

spinal/torso extension

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37
Q

latissimus dorsi

A

shoulder extension, adduction & internal rotation

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38
Q

teres major

A

shoulder extension, adduction & internal rotation

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39
Q

trapezius: upper, middle, lower

A

Upper: scapula elevation.
Middle: scapula retraction.
Lower: scapula depression and upward rotation.
All: neck extension

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40
Q

Rhomboids: major & minor

A

scapula retraction & downward rotation

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41
Q

supraspinatus

A

initiate shoulder abduction

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42
Q

infraspinatus

A

shoulder external rotation

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43
Q

teres minor

A

shoulder external rotation

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44
Q

subscapularis

A

shoulder internal rotation

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45
Q

deltoid: anterior, middle, & posterior

A

Anterior: shoulder flexion, internal rotation, horizontal adduction.
Middle: shoulder abduction.
Posterior: shoulder extension, external rotation, horizontal abduction

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46
Q

Sternocleidomastoid

A

neck rotation to the opposite side, neck flexion

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47
Q

pectoralis major

A

shoulder flexion, horizontal adduction, & internal rotation

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48
Q

pectoralis minor

A

scapula protraction & depression

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49
Q

Serratus Anterior

A

Scapula Protraction & upward rotation

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50
Q

coracobrachialis

A

shoulder flexion & adduction

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51
Q

biceps brachii

A

long head: shoulder flexion

all: elbow flexion

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52
Q

triceps brachii

A

long head: shoulder extension

all: elbow extension

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53
Q

anconeus

A

elbow extension

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54
Q

brachioradialis

A

elbow flexion, rotate forearm to neutral position

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55
Q

pronator teres

A

pronate forearm

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56
Q

flexor carpi radialis

A

wrist flexion & radial deviation

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57
Q

flexor digitorum superficialis

A

wrist flexion, finger flexion

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58
Q

flexor digitorum profundus

A

wrist flexion, finger flexion

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59
Q

flexor carpi ulnaris

A

wrist flexion & ulnar deviation

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60
Q

palmaris longus

A

wrist flexion

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61
Q

flexor pollicis longus

A

thumb flexion

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62
Q

extensor pollicis longus

A

extend thumb

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63
Q

abductor pollicis longus

A

abduct thumb

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64
Q

supinator

A

supinate forearm

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65
Q

extensor carpi radialis longus & brevis

A

wrist extension, radial deviation

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66
Q

extensor digitorum

A

wrist extension, finger extension

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67
Q

extensor carpi ulnaris

A

wrist extension, ulnar deviation

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68
Q

periodization

A 
The systematic, sequential
programming of training
techniques dependent on the
time of year/season to elicit
specific physiological
adaptations.
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69
Q

General Adaptation Syndrome (GAS)

A
  1. Alarm: initial response, soreness, fatigue
  2. Resistance: body adapts to stress and returns to normal
  3. Exhaustion: body experiences stress for extended period of time, unable to adapt due to insufficient rest, leading to overtraining.
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70
Q

Stimulus-Fatigue-Adaptation Theory

A

Similar to GAS, but adds that body’s response is dependent upon the magnitude of training.

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71
Q

Fitness-Fatigue Paradigm

A

suggests preparedness is optimized when fatigue disappears faster than fitness

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72
Q

macrocycle

A

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.

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73
Q

mesocycle

A

breaks macrocycle into smaller components, last several weeks to months

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74
Q

microcycle

A

breaks mesocycle into smaller components, lasts several days to weeks

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75
Q

training day

A

a single day that could consist of several training sessions

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76
Q

training session

A 
Can persist for several
hours. If breaks are >30
minutes, this results in
multiple sessions being
completed in one day.
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77
Q

Preparatory Period

A

Similar to the off-season.
Lower intensity, higher volume, less sport-specific.
Includes: hypertrophy/basic endurance phase and basic strength phase.

78
Q

First Transition Period

A

Connects preparatory period to competitive period. Focuses on strength and power. Last week involves decrease in volume and/or intensity for recovery before competition.

79
Q

Competitive Period

A

Focus is on peaking or maintenance. Sport-specific drills are primary emphasis.

80
Q

Second Transition Period

A

Time period for active rest.

81
Q

Relationships Between Sport Season and Periodization Periods

A

The next four cards will display the sport season. Try to connect which periodization period/s and training goals belong with each sport season.

82
Q

Off Season

A

Preparatory Period.

Hypertrophy & Basic Strength Phases

83
Q

Pre Season

A

Second Transition period.

Basic Strength & Power phases

84
Q

In Season

A

Competition Period. Maintenance Phase.

85
Q

Post Season

A

Second Transition Period. Active Rest Phase.

86
Q

Ideal Performance State

A

No sense of fear, actions feel effortless, narrow focus, self-control, time slows

87
Q

Arousal

A

Psychological and physical, activation, current state of motivation

88
Q

Anxiety

A

Negatively perceived emotional state, worry, fear

89
Q

Cognitive Anxiety

A

Psychological/mental sensation of anxiety (fear, worry, second guessing)

90
Q

Physical Anxiety

A

Body sensations of anxiety (butterflies, hand shaking, sweating)

91
Q

State Anxiety

A

When an individual is only anxious in certain situations (taking game-winning free-throw)

92
Q

Trait Anxiety

A

Individual has general predisposition to be anxious, is always anxious

93
Q

stress

A

imbalance between demand and perceived capabilities

94
Q

distress

A

any form of negative stress

95
Q

eustress

A

any form of positive stress

96
Q

drive theory

A

as arousal increases, so does performance

97
Q

Inverted-U Theory

A

Performance will rise as anxiety increases, until a certain point. After that point, performance will decrease as arousal increases

98
Q

Individual Zones of Optimal Functioning Theory

A

Optimal performance level of arousal can vary based on skill and experience

99
Q

Catastrophe Theory

A

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

100
Q

Reversal Theory

A

How one interprets their own arousal dictates how it will affect their performance

101
Q

Motivation

A

intensity and direction of effort

102
Q

Intrinsic Motivation

A

Motivated by their own desire to be competent and self-fulling, inherent desire to pursue goal

103
Q

Extrinsic Motivation

A

Motivated by something outside of oneself (winning, fame, money)

104
Q

Achievement Motivation

A

An individual’s effort and desire to master a task milestone, achievement, goal, etc.

105
Q

Motive to Achieve Success

A

Likes to challenge oneself, accepts responsibility for the outcome, 50/50 situations

106
Q

Motive to avoid failure

A

prefers situations where there is a clear winner or loser, takes the responsibility off of them

107
Q

positive reinforcement

A

adding something to increase the likelihood of a behavior to reoccur

108
Q

negative reinforcement

A

take something away to increase the likelihood of a behavior to reoccur

109
Q

Positive Punishment

A

Adding something to decrease the likelihood of a behavior from reoccuring

110
Q

Negative Punishment

A

Take something away to decrease the likelihood of a behavior from reoccurring

111
Q

selective attention

A

suppress task-irrelevant cues to focus on task-relevant cues

112
Q

broad internal focus

A

process info and develop strategy

113
Q

broad external focus

A

interprets and assesses environment

114
Q

narrow internal focus

A

mentally rehearse upcoming action/task

115
Q

narrow external focus

A

focus on one or two cues in their environment

116
Q

diaphragmatic breathing

A

relaxation technique that focuses on deep breathing (belly breathing)

117
Q

progressive muscular relaxation

A

going through a series of muscular contractions, contracting each muscles group, followed by a period of relaxation

118
Q

Autogenic Training

A

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

119
Q

systemic desensitization

A

progressively exposing yourself to a fearful stimuli/event to the point where it is no longer stressful/fearful

120
Q

imagery

A

create or recreate an event or situation in your mind

121
Q

self-confidence

A

belief that you complete the task or perform a behavior

122
Q

self-efficacy

A

your perception of your own ability to perform a task

123
Q

self-talk

A

the conversation you have with yourself in your mind

124
Q

process goals

A

actions that one must execute in order to perform a skill, have greater control over process goals

125
Q

outcome goals

A

typically have very little control over these, focus on the result (winning)

126
Q

short-term goals

A

related to current training/competition, achievable in short time frame

127
Q

long-term goals

A

achieved through a succession on short-term goals, an overarching objective

128
Q

whole practice

A

practicing a skill in its entirety

129
Q

part practice

A

breaking down a skill into subcomponents

130
Q

segmentation

A

breaking down skill into a series of subcomponents that have clear breaks in between them

131
Q

fractionalization

A

separate tasks that occur simultaneously

132
Q

simplification

A

changes difficulty of tasks via manipulating speed of execution and/or equipment used

133
Q

pure-part training

A

practices each subcomponent of a skill independently. Once all subcomponents are practices independently, then practice skill in its entirely

134
Q

progressive part training

A

athlete practices first two parts in isolation, then together. Then practice third part on its own, and then all three parts together.

135
Q

repetitive part training

A

practice first part in isolation, then practice first and second part, and then first, second, and third parts together

136
Q

random practice

A

multiple skills practices in a random order during one session

137
Q

variable practice

A

variations of same skill within single practice session

138
Q

observational practice

A

practice through observation of the task or skill to be performed

139
Q

explicit instructions

A

providing very specific instructions on how to perform tasks

140
Q

guided discovery

A

provide instruction on overall goal and objective and important cues without specific instructions

141
Q

discovery

A

provide overarching goal without providing instructions

142
Q

intrinsic feedback

A

athlete’s own senses that provide feedback

143
Q

augmented feedback

A

feedback provided by instructor, observer, coach, or video

144
Q

knowledge of results

A

provides information on how well you executed the task

145
Q

knowledge of performance

A

provides information on the quality of execution of the movement

146
Q

How do you calculate power?

A 
Work = force x distance
Power = work / time
147
Q

which class of lever is the only one that has a true mechanical advantage?

A

second class lever

148
Q

which is a quality of a third-class lever?

A

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.

149
Q

During the eccentric phase of a barbell back squat, what happens to the length of the A-band?

A

stays the same

150
Q

During the concentric phase of a tricep pushdown exercise, what happens to the length of the I band?

A

decreases

151
Q

Diastole refers to

A

Ventricular relaxation

152
Q

Golgi tendon organs are sensitive to

A

changes in muscle tension

153
Q

Muscle spindles are sensitive to

A

changes in muscle length

154
Q

The neuromuscular junction is

A

The junction between a motor neuron and muscle fibers

155
Q

From smallest to largest, what is the correct order of muscle layers?

A

endomysium, perimysium, epimysium

156
Q

Before entering the Krebs Cycle, substrates must be converted into which of the following?

A

Acetly-CoA

157
Q

In the phosphagen system, which enzyme acts as the catalyst for the hydrolysis of ATP?

A

Myosin ATPase

158
Q

When comparing lactate threshold to onset of blood lactate accumulation, which of the following is true for lactate threshold ONLY?

A

Lactate threshold indicates an abrupt increase in baseline concentrations of lactate

159
Q

Which of the following hormones is responsible for converting glucose into glycogen?

A

Insulin

160
Q

In which stage of General Adaptation Syndrome would one experience elevated chronically elevated levels of cortisol?

A

Exhaustion

161
Q

Which of the following is false regarding cortisol?

A

Chronically elevated cortisol levels increase testosterone concentrations

162
Q

What vitamin does not serve as an antioxidant?

A

Vitamin D

163
Q

Which of the following is true regarding heme iron?

A

Has a higher percentage of absorption

164
Q

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?

A

Augmented Feedback

165
Q

The coach instructs their athlete to jump over the hurdle. What type of instruction is being provided?

A

Discovery

166
Q

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

A

Pure-part training

167
Q

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?

A

Motive to avoid failure

168
Q

What hormone is responsible for breaking down glycogen into glucose when more energy is needed?

A

Glucogon

169
Q

What muscle acts as the synergist during a single-leg romanian deadlift?

A

Bicep femoris

170
Q

Which individual can reach their highest force capacity the fastest?

A

Power-trained individual

171
Q

Performing internal and external rotation of the hip in a seated position involves motion in which plane of movement?

A

Frontal

172
Q

An elite 100m sprinter is likely to have a higher percentage of which muscle fiber type?

A

Type IIx

173
Q

During an eccentric contraction of the biceps brachii during a dumbbell curl, the H zone will

A

Lengthen

174
Q

The outermost layer of a muscle is the

A

epimysium

175
Q

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).

A

Criterion-Referenced Validity

176
Q

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.

A

Concurrent Validity

177
Q

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)

A

Convergent Validity

178
Q

What is the Mechanical Model of Skeletal Muscle Function?

A
  • 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.
179
Q

speed

A

the skills and abilities needed to achieve high movement velocities; the rate at which an object overs a distance

180
Q

agility

A

the skills and abilities needed to change direction, velocity, or mode IN RESPONSE TO A STIMULUS

181
Q

Rate of Force Development

A

the development of maximal force in minimal time, typically used as an index of explosive strength

182
Q

Acceleration

A

refers to the rate at which an object’s velocity changes over time

183
Q

The Sliding Filament Theory

A

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.

184
Q

T-Wave

A

repolarization of the ventricles

185
Q

What is Lactate Threshold?

A

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.

186
Q

What is OBLA (onset of blood lactate accumulation)?

A

the second increase in the rate of lactate accumulation when blood lactate reaches 4mmol/L

187
Q

Anabolic Hormones

A

Insulin, IGF-1, Testosterone, Growth Hormone

188
Q

Catabolic Hormones

A

cortisol, progesterone

189
Q

IGF-1 Function?

A

Protein anabolism

190
Q

Cortisol

A

catabolic hormone, increases with resistance exercise; high volume, large muscle groups, and short rest periods result in increased serum cortisol values.

191
Q

Size Principle

A

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.

192
Q

Hyperplasia

A

an increase in the number of muscle fibers via longitudinal fiber splitting

CSCS Prep (1 decks)

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