Exam 2 Flashcards
How much CHO is just in SKM
400-500g
What is the max carb load
8-10g/kg/day
What is Intra-Workout Fueling
During workout
Intra-workout less than 45 min
no need
Inta Less than 60 min
10-15g cho
Intra 1-2hrs.
30-60g/hr
3+hrs
90g/hr
What do you need post workout?
increased: glycogen stores, increased protein intake, decrease fiver, decrease fat
How much protein post workout
1.0-1.85 g/kg/hr
What is in sweat Intracellular
K, Na, Glycogen
What is in Extracellular sweat
Na, Cl, Glucose, K
What is the desired replenishment ratio
4:1
What is 1;b of sweat lost equal to
16oz
What is an example of a lab test?
Wingate
What is Anaerobic Capacity?
max of the phosphagen and glycolytic
What is local muscular endurance?
repeated contractions @submaximal load
what is aerobic capacity?
energy through oxidative systems
-O2 ml/kg/min
What is agility?
ability to change direction/speed in response to stimulus
What is the typical prescription for 1rm
1 warmup 5-10
2 heavier warm-ups
What are the handgrips
pronated
supinated
alternated
hook grip
How many points of contact for core
5 pts of contact
What is the valsalva maneuveur
breathe brace exhale
When should you use weight belts-
used when stressing the back
When to spot?
overhead movements
bar on back
bar on front
bar passing over face
What is the correct testing order
anthrometrics balance and stability flexibility agility strength/power speed muscular endurance aerobic capacity
Test selection?
Energy system specificity
Biomechanical movement pattern specificity
Experience/ training status
Why warm up
Blood flow
decrease injury
increase muscle contraction, relaxation, strength, power, viscosity, metabolic rate, psychologigical
What is the sequence of for a warmup?
aerobic
stretching
dynamic replication
How long should aerobic and dynamic stretching last
10
What is Dynamic Replication
phased replication of game like, such as a bench work in or increasing intensity sprints
What is the RAMP protocol
Raise Body temp
Activate/Mobilize
Petentiate-participate
When shoudl stretching happen
2 days/week 15-30sec for 5wks
What is PNF
Hold relax 10
Iso hold 6
Passive 30
What is contract relax
Passive 10
Concentric
Passive 30
What is anatomical core
attaches to the spine
What is the said principle
Specific adaptations to imposed demand
What are the 7 aspects of RT
needs analysis exercise slection frequency order load and reps volume rest periods
What are the steps of a NEEDS ANALYSIS
1: Body/limb movement patters
2: Physiological Analysis
3: Injury Analysis
Off season goal?
Hypertrophy Rt-high
Pre-Season goal?
Strength, PWR, ME (sport specific) Rt-mid
In-season goal?
Rt-Low
Maintenance of Pre-season goal
What is a structural lift?
core exercise that loads spine
What is an assistance lift?
1 joint smaller muscle groups
What should the ratio be for push-pull
1:3
what is the correct exercise order?
Power
Non-power
Assistance
What is the 2 for 2 rule
if an athlete is 2 reps over prescription for two weeks in a row then increase load 2.5-10% of 1RM
How much Leucine?
2-3g/kg
How much protein for an athlete?
1.4-2.0 g/kg/day`
When is testing typically done
Pre
Mid
Post
