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NSCA CSCS Flashcards > Exercise Science > Flashcards

Exercise Science Flashcards

1
Q

What are the five categories of bioenergetics?

A

Phosphagen

Fast Glycolysis

Slow Glycolysis

Oxidation of Carbohydrates

Oxidation of Proteins and Fats

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2
Q

Ranked 1-5, what is the rate of ATP production for “phosphagen”?

A

1

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3
Q

Ranked 1-5, what is the rate of ATP production for “fast glycolysis”?

A

2

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4
Q

Ranked 1-5, what is the rate of ATP production for “slow glycolysis”?

A

3

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5
Q

Ranked 1-5, what is the rate of ATP production for “oxidation of carbohydrate”?

A

4

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6
Q

Ranked 1-5, what is the rate of ATP production for “oxidation of fats and protein”?

A

5

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7
Q

Ranked 1-5, what is the capacity of ATP production for “fast glycolysis”?

A

5

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8
Q

Ranked 1-5, what is the capacity of ATP production for “fast glycolysis”?

A

4

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9
Q

Ranked 1-5, what is the capacity of ATP production for “slow glycolysis”?

A

3

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10
Q

Ranked 1-5, what is the capacity of ATP production for “oxidation of carbohydrates”?

A

2

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11
Q

Ranked 1-5, what is the capacity of ATP production for “oxidation of fats and proteins”?

A

1

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12
Q

What is the duration of the phosphagen system?

A

< 6 Seconds

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13
Q

What is the duration of the phosphagen and fast glycolysis system?

A

6 - 30 Seconds

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14
Q

What is the duration of the fast glycolysis?

A

30 Seconds to 2 Minutes

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15
Q

What is the duration of the slow glycolysis?

A

2-3 Minutes

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16
Q

What is the duration of the oxidation system?

A

> 3 Minutes

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17
Q

What is the intensity of the phosphagen system?

A

Extremely High

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18
Q

What is the intensity of the phosphagen and fast glycolysis system?

A

Very High

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19
Q

What is the intensity of the fast glycolysis?

A

High

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20
Q

What is the intensity of the slow glycolysis system?

A

Moderate

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21
Q

What is the intensity of the oxidative system?

A

Low

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22
Q

Interval Training

What is the percentage of power output during the phosphagen system?

A

90-100%

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23
Q

Interval Training

What is the percentage of power output during the fast glycolysis system?

A

75-90%

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24
Q

Interval Training

What is the percentage of power output during the fast glycolysis and oxidative system?

A

35-75%

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25
Q

Interval Training

What is the percentage of power output during the oxidative system?

A

20-35%

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26
Q

Interval Training

What is the duration of the phosphagen system?

A

5-10 Seconds

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27
Q

Interval Training

What is the duration of the fast glycolysis system?

A

15-30 Seconds

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28
Q

Interval Training

What is the duration of the fast glycolysis and oxidative system?

A

1 Minute

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29
Q

Interval Training

What is the duration of the oxidative system?

A

> 3 Minutes

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30
Q

Interval Training

What is the work-to-rest ratio of the phosphagen system?

A

1:12 - 1:20

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31
Q

Interval Training

What is the work-to-rest ratio of fast glycolysis?

A

1:3 - 1:5

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32
Q

Interval Training

What is the work-to-rest ratio of the fast glycolysis and oxidative system?

A

1:3 - 1:4

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33
Q

Interval Training

What is the work-to-rest ratio of the oxidative system?

A

1:1 - 1:3

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34
Q

What exercises elicit a raise in testosterone?

A

Large muscle groups

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35
Q

What exercises elicit a rise in adrenal hormones?

A

Large muscle groups

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36
Q

What intensity of resistance training elicit rises in testosterone?

A

85-95%

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37
Q

What intensity of exercise elicits rises in growth hormone?

A

High lactate concentration/intensity

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38
Q

What intensity of exercise elicits rises in adrenal hormones?

A

High Volume

39
Q

How many sets elicit a rise in testosterone?

A

Multiple

40
Q

How many sets elicit a rise in growth hormone?

A

3 sets

41
Q

How many sets elicit a rise in adrenal hormones?

A

3 Sets

42
Q

What rest periods elicit a rise in testosterone?

A

30-60 Seconds

43
Q

What rest period elicits a rise in growth hormone?

A

60 Seconds

44
Q

What rest period elicits a rise in adrenal hormones?

A

Short

45
Q

What other factors affect rises in testosterone?

A

2+ years of training experience

46
Q

What other factors affect rises in growth hormone?

A

CHO & PRO before and after training

47
Q

What other factors affect rises in adrenal hormones?

A

Vary protocols to engage recovery process

48
Q

First Class Lever

A

Resistive Force, Axis, Muscle Force

Muscle Force, Axis, Resistive Force

*Axis is in the middle.

49
Q

Second Class Lever

A

Axis, Resistive Force, Muscle Force

Muscle Force, Resistive Force, Axis

*Resistive Force is in the middle and closer to the axis.

50
Q

Third Class Lever

A

Axis, Muscle Force, Resistive Force

Resistive Force, Muscle Force, Axis

*Muscle force is in the middle and closer to axis.

51
Q

What is the most common lever in the body?

A

Third Class Lever

52
Q

What lever system?

Bicep Curl

A

Third Class Lever

53
Q

What lever system?

Tricep Pressdown

A

First Class Lever

54
Q

What lever system?

Calf Raise

A

Second Class Lever

55
Q

What is the equation for mechanical advantage?

A

Mechanical Advantage = MMF / MRF

56
Q

What does it mean to have a mechanical advantage?

A

There needs to be less muscle force compared to resistive force to create equal torque.

57
Q

When is there a mechanical advantage?

A

MMF / MRF > 1

or

MMF > MRF

58
Q

What does it mean to have a mechanical disadvantage?

A

More muscle force than resistive force to produce equal torque.

59
Q

When is there a mechanical disadvantage?

A

MMF / MRF < 1

or

MMF < MRF

60
Q

What is the advantage of mechanical advantage?

A

Less muscle force is needed to move an object.

61
Q

What is a disadvantage of mechanical advantage?

A

An object will not move as far or as fast.

62
Q

What class of levers typical are considered to have a mechanical advantage?

A

1st or 2nd Class Levers

63
Q

What is the advantage of mechanical disadvantage?

A

Potentially move an object farther or faster.

64
Q

What is the disadvantage of mechanical disadvantage?

A

More force will need to be applied to move an object.

65
Q

What class of levers typically have a mechanical disadvantage?

A

1st or 3rd Class Levers

66
Q

What is the protein requirement of sedentary people?

A

0.8 g/kg of Bodyweight

67
Q

What is the protein requirement of aerobic athletes?

A

1.4-1.7 g/kg of Bodyweight

68
Q

What is the protein requirement of anaerobic athletes?

A

1.4-1.7 g/kg of Bodyweight

69
Q

Acceptable Daily Macronutrient Recommendation (ADMR) of protein?

A

10-35%

70
Q

Post Workout Protein Consumption?

A

20-48g of Protein (Depending on Leucine Content and Age)

71
Q

Protein recommendations for weight loss?

A

1.8-2.7 g/kg to maintain LBM

72
Q

Protein Recommendations for Weight Gain?

A

1.5-2.0 g/kg of Bodyweight

73
Q

CHO recommendations for aerobic athletes?

(70-80% of VO2max, 90+ minutes)

A

8-10 g/kg of Bodyweight

74
Q

CHO recommendations for anaerobic athletes?

(Strength, Sprint, Skill Activities)

A

5-6 g/kg of Bodyweight

75
Q

AMDR of CHO?

A

45-65%

76
Q

CHO recommendations before an aerobic endurance event?

A

Individualized

77
Q

CHO recommendations during an aerobic endurance event?

A

30-60 g of CHO/hour of exercise > 90 minutes

78
Q

CHO recommendations post aerobic training?

A

1.5 g/kg of High GI CHO

79
Q

CHO recommendations post resistance training?

A

3:1 or 4:1 for CHO:PRO ratio

80
Q

AMDR fat recommendations for sedentary individuals?

A

20-35%

81
Q

AMDR fat recommendations for athletes?

A

20-50%

82
Q

What is an adequate hydration intake for men?

A

3.7L of Water

83
Q

What is adequate hydration for women?

A

2.7 L

84
Q

Hydration strategy before exercise?

A

Hydrate several hours before

85
Q

Hydration strategy during exercise?

A

6-8 ounces for every 15 minutes

5-10% CHO (Multiple Types)

Sodium + Potassium

86
Q

Hydration strategies post-exercise?

A

1.5 L (50 Oz.)/kg of weight loss

87
Q

Calorie Needs:

Male

Light Activity

A

38 kcal/kg

88
Q

Calorie Needs:

Male

Moderate Activity

A

41 kcal/kg

89
Q

Calorie Needs:

Male

Heavy Activity

A

50 kcal/kg

90
Q

Calorie Needs:

Female

Light Activity

A

35 kcal/kg

91
Q

Calorie Needs:

Female

Moderate Activity

A

37 kcal/kg

92
Q

Calorie Needs:

Female

Heavy Activity

A

44 kcal/kg

93
Q

What is the Cunningham Resting Metabolic Rate equation?

A

RMR = 500 + 22 (LBM (kg))

NSCA CSCS Flashcards (16 decks)

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