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Sports Performance Science and Coaching > Exam 2 > Flashcards

Exam 2 Flashcards

1
Q

What is the highest level of evidence in evidence-based practice?

A

Systematic Reviews & Meta-Analyses

This level synthesizes multiple studies to provide comprehensive insights.

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2
Q

List the levels of evidence from strongest to weakest.

A
  • Systematic Reviews & Meta-Analyses
  • Randomized Controlled Trials (RCTs)
  • Cohort Studies
  • Case-Control Studies
  • Cross-Sectional Studies
  • Case Reports & Case Series
  • Expert Opinion & Background Information

These levels help assess the reliability and validity of research findings.

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3
Q

Define independent variable.

A

The factor that is manipulated in an experiment

Example: Type of training program.

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4
Q

Define dependent variable.

A

The outcome that is measured

Example: Muscle strength increase.

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5
Q

What are the characteristics of Type I muscle fibers?

A

Fatigue-resistant, high endurance, aerobic

These fibers are crucial for endurance activities.

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6
Q

What are the characteristics of Type IIa muscle fibers?

A

Moderate endurance, anaerobic & aerobic

These fibers are versatile for various physical activities.

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7
Q

What are the characteristics of Type IIx muscle fibers?

A

Fatigue quickly, powerful, anaerobic

These fibers are suited for short bursts of high-intensity activity.

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8
Q

List the joint actions of the shoulder.

A
  • Flexion
  • Extension
  • Abduction
  • Adduction
  • Internal rotation
  • External rotation

Understanding these actions is essential for evaluating shoulder function.

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9
Q

List the joint actions of the elbow.

A
  • Flexion
  • Extension

These actions are fundamental for arm movements.

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10
Q

List the joint actions of the wrist.

A
  • Flexion
  • Extension
  • Pronation
  • Supination

Wrist movements are critical for grip and hand functions.

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11
Q

List the joint actions of the hip.

A
  • Flexion
  • Extension
  • Abduction
  • Adduction
  • Rotation

These actions are vital for lower body mobility.

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12
Q

List the joint actions of the knee.

A
  • Flexion
  • Extension

Knee movements are essential for walking and running.

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13
Q

List the joint actions of the ankle.

A
  • Plantarflexion
  • Dorsiflexion
  • Inversion
  • Eversion

Ankle mobility is crucial for balance and movement.

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14
Q

Define the term ‘anterior’.

A

Front

This term is used in anatomical positioning.

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15
Q

Define the term ‘posterior’.

A

Back

This term is used in anatomical positioning.

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16
Q

Define the term ‘medial’.

A

Towards the midline

This term is used in anatomical positioning.

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17
Q

Define the term ‘lateral’.

A

Away from midline

This term is used in anatomical positioning.

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18
Q

Define the term ‘superior’.

A

Above

This term is used in anatomical positioning.

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19
Q

Define the term ‘inferior’.

A

Below

This term is used in anatomical positioning.

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20
Q

Define the term ‘proximal’.

A

Closer to trunk

This term is used in anatomical positioning.

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21
Q

Define the term ‘distal’.

A

Further from trunk

This term is used in anatomical positioning.

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22
Q

What motion occurs in the sagittal plane?

A

Flexion/Extension

This plane divides the body into left and right parts.

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23
Q

What motion occurs in the frontal plane?

A

Abduction/Adduction

This plane divides the body into anterior and posterior parts.

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24
Q

What motion occurs in the transverse plane?

A

Rotation

This plane divides the body into superior and inferior parts.

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25
Define concentric muscle action.
Muscle shortens ## Footnote Example: Lifting a dumbbell.
26
Define eccentric muscle action.
Muscle lengthens under tension ## Footnote Example: Lowering a dumbbell.
27
Define isometric muscle action.
Muscle contracts without movement ## Footnote Example: Plank hold.
28
What is the focus of strength training?
Heavy load, low reps, long rest ## Footnote This is essential for building maximal strength.
29
What is the focus of power training?
High-intensity, explosive reps, moderate rest ## Footnote This is crucial for improving explosive strength.
30
What is the focus of hypertrophy training?
Moderate loads, 6-12 reps, shorter rest ## Footnote This is aimed at increasing muscle size.
31
What is the focus of endurance training?
Light loads, high reps, minimal rest ## Footnote This is aimed at improving muscular endurance.
32
What is the Phosphagen energy system's duration and intensity?
High intensity, short duration (0-6 sec) ## Footnote Rest ratio: 1:12 to 1:20.
33
What is the Fast Glycolysis energy system's duration and intensity?
6-30 sec, intense ## Footnote Rest ratio: 1:3 to 1:5.
34
What is the Oxidative System's duration and intensity?
Low intensity, long duration (>3 min) ## Footnote Rest ratio: 1:1 to 1:3.
35
List physical symptoms of overtraining.
* Fatigue * Persistent soreness * Increased injury risk ## Footnote These symptoms indicate the need for recovery.
36
List psychological symptoms of overtraining.
* Decreased motivation * Mood swings * Sleep issues ## Footnote These symptoms can affect performance.
37
List performance symptoms of overtraining.
* Declining performance * Prolonged recovery ## Footnote These symptoms signal overtraining syndrome.
38
What is the purpose of needs analysis in training?
Assess an athlete’s sport, position, movement demands, and energy systems ## Footnote This helps tailor training programs.
39
What is the purpose of pre-program testing?
Establish baseline fitness levels before training starts ## Footnote Examples: Strength tests, VO2 max, flexibility tests.
40
Define validity in the context of testing.
Accuracy of the test (does it measure what it should?) ## Footnote Validity ensures the test's relevance.
41
Define reliability in the context of testing.
Consistency of results over multiple trials ## Footnote Reliability ensures the test's dependability.
42
What is the 1-RM test used to measure?
Strength ## Footnote This test determines the maximum weight a person can lift in one repetition.
43
What is the purpose of the push-up test?
Measure endurance ## Footnote This test assesses upper body muscular endurance.
44
What is the purpose of the sit-and-reach test?
Measure flexibility ## Footnote This test evaluates hamstring and lower back flexibility.
45
What methods are used to assess body composition?
* Skinfolds * Bioelectrical Impedance (BIA) * Dual-Energy X-ray Absorptiometry (DEXA) ## Footnote These methods help determine fat and lean mass.
46
Define VO2 Max.
Maximum oxygen uptake during exercise (higher = better fitness) ## Footnote VO2 Max is a key indicator of cardiovascular fitness.
47
What is considered normal blood pressure?
<120/80 mmHg ## Footnote Blood pressure readings are critical for assessing cardiovascular health.
48
What blood pressure reading indicates hypertension?
>130/80 mmHg ## Footnote Hypertension increases the risk of cardiovascular disease.
49
What is basal metabolic rate (BMR)?
Energy burned at rest ## Footnote BMR is a crucial component of total energy expenditure.
50
What is resting metabolic rate (RMR)?
Slightly higher than BMR ## Footnote RMR accounts for energy burned during rest while awake.
51
Define muscle strength.
Maximum force in one rep (e.g., squat 1-RM) ## Footnote Strength is a critical component of fitness.
52
Define muscle endurance.
Ability to sustain contractions (e.g., plank hold) ## Footnote Endurance is essential for prolonged activities.
53
Define cardiovascular fitness.
Oxygen efficiency during exercise (e.g., VO2 max test) ## Footnote This is a key measure of aerobic capacity.
54
What is exercise physiology?
Study of how the body responds and adapts to physical activity ## Footnote This field examines both acute and chronic adaptations.
55
What are acute responses to exercise?
Immediate changes (e.g., increased heart rate, sweating) ## Footnote These responses occur during or shortly after exercise.
56
What are chronic adaptations to exercise?
Long-term changes (e.g., increased muscle mass, endurance) ## Footnote These adaptations develop over time with consistent training.
57
What is progressive overload?
Gradual increase in training stimulus ## Footnote This principle is essential for continued improvement.
58
What are the phases of General Adaptation Syndrome (GAS)?
* Alarm Phase: Initial shock to the system * Adaptation Phase: Performance improves * Exhaustion Phase: Overtraining risk ## Footnote GAS explains the body's response to stress and training.
59
What is energy balance?
Energy In (Calories Consumed) vs. Energy Out (Calories Burned) ## Footnote Maintaining energy balance is crucial for weight control.
60
What components contribute to energy expenditure?
* BMR (Basal Metabolic Rate) * RMR (Resting Metabolic Rate) ## Footnote These components define overall energy needs.
61
What role does leptin play in energy balance?
Suppresses appetite ## Footnote Leptin is a hormone involved in regulating hunger.
62
What role does ghrelin play in energy balance?
Increases hunger ## Footnote Ghrelin is often referred to as the 'hunger hormone.'
63
What role does insulin play in energy balance?
Regulates blood sugar & fat storage ## Footnote Insulin is crucial for maintaining energy homeostasis.
64
Define muscle hypertrophy.
Increase in muscle size due to resistance training ## Footnote This process is influenced by various training factors.
65
What is the recommended protein intake for muscle repair?
1.6-2.2 g/kg body weight ## Footnote Adequate protein is essential for muscle recovery and growth.
66
What is the Peak Bone Mass Hypothesis?
Higher bone mass early in life = lower osteoporosis risk later ## Footnote This hypothesis emphasizes the importance of bone health during youth.
67
What is the purpose of health status assessment in exercise testing?
Evaluate cardiovascular & pulmonary function ## Footnote This assessment informs training recommendations.
68
What are the rising metabolic disease rates in the U.S. according to the CDC 2023?
* Rising obesity rates * Increased diabetes prevalence * Cardiovascular disease as a leading cause of death ## Footnote These trends highlight the importance of health interventions.

Sports Performance Science and Coaching (4 decks)

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