Exam 2

Question 1

How much CHO is just in SKM

Answer 1

400-500g

Question 2

What is the max carb load

Answer 2

8-10g/kg/day

Question 3

What is Intra-Workout Fueling

Answer 3

During workout

Question 4

Intra-workout less than 45 min

Answer 4

no need

Question 5

Inta Less than 60 min

Answer 5

10-15g cho

Question 6

Intra 1-2hrs.

Answer 6

30-60g/hr

Question 7

3+hrs

Answer 7

90g/hr

Question 8

What do you need post workout?

Answer 8

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

Question 9

How much protein post workout

Answer 9

1.0-1.85 g/kg/hr

Question 10

What is in sweat Intracellular

Answer 10

K, Na, Glycogen

Question 11

What is in Extracellular sweat

Answer 11

Na, Cl, Glucose, K

Question 12

What is the desired replenishment ratio

Answer 12

4:1

Question 13

What is 1;b of sweat lost equal to

Answer 13

16oz

Question 14

What is an example of a lab test?

Answer 14

Wingate

Question 15

What is Anaerobic Capacity?

Answer 15

max of the phosphagen and glycolytic

Question 16

What is local muscular endurance?

Answer 16

repeated contractions @submaximal load

Question 17

what is aerobic capacity?

Answer 17

energy through oxidative systems

-O2 ml/kg/min

Question 18

What is agility?

Answer 18

ability to change direction/speed in response to stimulus

Question 19

What is the typical prescription for 1rm

Answer 19

1 warmup 5-10

2 heavier warm-ups

Question 20

What are the handgrips

Answer 20

pronated
supinated
alternated
hook grip

Question 21

How many points of contact for core

Answer 21

5 pts of contact

Question 22

What is the valsalva maneuveur

Answer 22

breathe brace exhale

Question 23

When should you use weight belts-

Answer 23

used when stressing the back

Question 24

When to spot?

Answer 24

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

Question 25

What is the correct testing order

Answer 25

``` anthrometrics balance and stability flexibility agility strength/power speed muscular endurance aerobic capacity ```

Question 26

Test selection?

Answer 26

Energy system specificity Biomechanical movement pattern specificity Experience/ training status

Question 27

Why warm up

Answer 27

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

Question 28

What is the sequence of for a warmup?

Answer 28

aerobic stretching dynamic replication

Question 29

How long should aerobic and dynamic stretching last

Answer 29

10

Question 30

What is Dynamic Replication

Answer 30

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

Question 31

What is the RAMP protocol

Answer 31

Raise Body temp Activate/Mobilize Petentiate-participate

Question 32

When shoudl stretching happen

Answer 32

2 days/week 15-30sec for 5wks

Question 33

What is PNF

Answer 33

Hold relax 10 Iso hold 6 Passive 30

Question 34

What is contract relax

Answer 34

Passive 10 Concentric Passive 30

Question 35

What is anatomical core

Answer 35

attaches to the spine

Question 36

What is the said principle

Answer 36

Specific adaptations to imposed demand

Question 37

What are the 7 aspects of RT

Answer 37

``` needs analysis exercise slection frequency order load and reps volume rest periods ```

Question 38

What are the steps of a NEEDS ANALYSIS

Answer 38

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

Question 39

Off season goal?

Answer 39

Hypertrophy Rt-high

Question 40

Pre-Season goal?

Answer 40

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

Question 41

In-season goal?

Answer 41

Rt-Low | Maintenance of Pre-season goal

Question 42

What is a structural lift?

Answer 42

core exercise that loads spine

Question 43

What is an assistance lift?

Answer 43

1 joint smaller muscle groups

Question 44

What should the ratio be for push-pull

Answer 44

1:3

Question 45

what is the correct exercise order?

Answer 45

Power Non-power Assistance

Question 46

What is the 2 for 2 rule

Answer 46

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

Question 47

How much Leucine?

Answer 47

2-3g/kg

Question 48

How much protein for an athlete?

Answer 48

1.4-2.0 g/kg/day`

Question 49

When is testing typically done

Answer 49

Pre Mid Post