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Theories of Strength and Conditioning > Exam 2 > Flashcards

Exam 2 Flashcards

1
Q

How much CHO is just in SKM

A

400-500g

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2
Q

What is the max carb load

A

8-10g/kg/day

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3
Q

What is Intra-Workout Fueling

A

During workout

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4
Q

Intra-workout less than 45 min

A

no need

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5
Q

Inta Less than 60 min

A

10-15g cho

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6
Q

Intra 1-2hrs.

A

30-60g/hr

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7
Q

3+hrs

A

90g/hr

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8
Q

What do you need post workout?

A

increased: glycogen stores, increased protein intake, decrease fiver, decrease fat

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9
Q

How much protein post workout

A

1.0-1.85 g/kg/hr

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10
Q

What is in sweat Intracellular

A

K, Na, Glycogen

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11
Q

What is in Extracellular sweat

A

Na, Cl, Glucose, K

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12
Q

What is the desired replenishment ratio

A

4:1

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13
Q

What is 1;b of sweat lost equal to

A

16oz

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14
Q

What is an example of a lab test?

A

Wingate

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15
Q

What is Anaerobic Capacity?

A

max of the phosphagen and glycolytic

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16
Q

What is local muscular endurance?

A

repeated contractions @submaximal load

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17
Q

what is aerobic capacity?

A

energy through oxidative systems

-O2 ml/kg/min

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18
Q

What is agility?

A

ability to change direction/speed in response to stimulus

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19
Q

What is the typical prescription for 1rm

A

1 warmup 5-10

2 heavier warm-ups

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20
Q

What are the handgrips

A

pronated
supinated
alternated
hook grip

21
Q

How many points of contact for core

A

5 pts of contact

22
Q

What is the valsalva maneuveur

A

breathe brace exhale

23
Q

When should you use weight belts-

A

used when stressing the back

24
Q

When to spot?

A

overhead movements
bar on back
bar on front
bar passing over face

25
Q

What is the correct testing order

A 
anthrometrics
balance and stability
flexibility
agility
strength/power
speed
muscular endurance
aerobic capacity
26
Q

Test selection?

A

Energy system specificity
Biomechanical movement pattern specificity
Experience/ training status

27
Q

Why warm up

A

Blood flow
decrease injury
increase muscle contraction, relaxation, strength, power, viscosity, metabolic rate, psychologigical

28
Q

What is the sequence of for a warmup?

A

aerobic
stretching
dynamic replication

29
Q

How long should aerobic and dynamic stretching last

A

10

30
Q

What is Dynamic Replication

A

phased replication of game like, such as a bench work in or increasing intensity sprints

31
Q

What is the RAMP protocol

A

Raise Body temp
Activate/Mobilize
Petentiate-participate

32
Q

When shoudl stretching happen

A

2 days/week 15-30sec for 5wks

33
Q

What is PNF

A

Hold relax 10
Iso hold 6
Passive 30

34
Q

What is contract relax

A

Passive 10
Concentric
Passive 30

35
Q

What is anatomical core

A

attaches to the spine

36
Q

What is the said principle

A

Specific adaptations to imposed demand

37
Q

What are the 7 aspects of RT

A 
needs analysis
exercise slection
frequency
order
load and reps
volume
rest periods
38
Q

What are the steps of a NEEDS ANALYSIS

A

1: Body/limb movement patters
2: Physiological Analysis
3: Injury Analysis

39
Q

Off season goal?

A

Hypertrophy Rt-high

40
Q

Pre-Season goal?

A

Strength, PWR, ME (sport specific) Rt-mid

41
Q

In-season goal?

A

Rt-Low

Maintenance of Pre-season goal

42
Q

What is a structural lift?

A

core exercise that loads spine

43
Q

What is an assistance lift?

A

1 joint smaller muscle groups

44
Q

What should the ratio be for push-pull

A

1:3

45
Q

what is the correct exercise order?

A

Power
Non-power
Assistance

46
Q

What is the 2 for 2 rule

A

if an athlete is 2 reps over prescription for two weeks in a row then increase load 2.5-10% of 1RM

47
Q

How much Leucine?

A

2-3g/kg

48
Q

How much protein for an athlete?

A

1.4-2.0 g/kg/day`

49
Q

When is testing typically done

A

Pre
Mid
Post

Theories of Strength and Conditioning (4 decks)

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