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Principles of Strength and Conditioning > Final > Flashcards

Final Flashcards

1
Q

what is the minimum recommended floor load bearing capacity in a strength and conditioning facility ?

A

at least 100 pounds per square foot

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2
Q

list 3 of the many policies and procedures that should be included in the manual for a strength and conditioning facility

A

mission statement
vision statement
program objectives

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3
Q

List the four phases in designing a facility

A

predesign phase
design phase
construction phase
pre operation phase

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4
Q

List the three phases of healing

A

Inflammation
repair
remodel

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5
Q

List the three equations in the Karvonen method

A

APMHR = 220 - age
HRR = APMHR - resting heart rate
THR = (HRR x exercise intensity) + RHR

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6
Q

List the three components of the training goal in improving agility

A

enhanced perceptual-cognitive ability

effective and rapid braking

rapid reacceleration in new direction

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7
Q

List four of the seven chronic adaptations that occur as a result of aerobic endurance training

A

reduced body fat
increased max 02 uptake
increased running economy
increased respiratory capacity

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8
Q

what is the NSCA’s recommended resistance training interest rest time to increase multiple effort power ?

A

2-5 minutes

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9
Q

what is the NSCA’s recommended resistance training sets and reps to increase multiple effort power ?

A

3-5 sets
3-5 reps

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10
Q

what is the NSCA’s recommended resistance training interest rest time to increase single effort power ?

A

2-5 minutes

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11
Q

what is the NSCA’s recommended resistance training sets and reps to increase single effort power ?

A

3-5 sets
1-2 reps

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12
Q

what is the NSCA’s recommended resistance training interest rest time to increase strength

A

2-5 minutes

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13
Q

What is the NSCA’s recommended resistance training sets and reps to increase strength

A

2-6 sets
6 or less reps

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14
Q

what is the NSCA’s recommended resistance training interest rest time to increase muscular endurance?

A

less than 30 seconds

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15
Q

what is the NSCA’s recommended resistance training sets and reps to increase muscular endurance?

A

2-3 sets
12 or more reps

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16
Q

what is the NSCA’s recommended resistance training interest rest time to increase hyper trophy ?

A

30-90 seconds

17
Q

what is the NSCA’s recommended resistance training sets and reps to increase hypertrophy ?

A

3-6 sets
6-12 reps

18
Q

list the 5 exercise variables that can increase serum testosterone concentrations

A

large muscles groups
85-95% 1RM
moderate to high volume
30-60 sec rest intervals
2 or more years of experience

19
Q

List TWO exercise testing protocols that are intended to measure agility

A

T-test
505 agility test

20
Q

List TWO exercise testing protocols that are intended to measure high-speed muscular strength

A

1RM Power clean
vertical jump

21
Q

List THREE exercise testing protocols that are intended to measure low-speed muscular strength

A

1RM Bench Press
1RM Bench Pull
1RM Back Squat

22
Q

list the THREE basic energy systems that exist in muscle cells to replenish ATP

A

phosphagen system
glycolysis
oxidative system

23
Q

list the THREE anatomical planes of the body

A

transverse
sagittal
frontal

24
Q

what is the daily protein intake recommendation for fat loss

A

1.8-2.7 g per kg body weight per day

25
Q

what is the daily carbohydrate intake take recommendation for hyper trophy?

A

5-6 g per kg body weight per day

26
Q

what is the daily protein intake recommendation for hypertrophy ?

A

1.5-2.0 g per kg body weight per day

27
Q

what is the daily carbohydrate intake recommendation for strength and power athletes?

A

5-6 g per kg body weight per day

28
Q

what is the daily protein intake recommendation for strength and power athletes ?

A

1.4-1.7 g per kg body weight per day

29
Q

what is the daily carbohydrate intake recommendation for aerobic endurance athletes ?

A

8-10 g per kg body weight per day

30
Q

what is the daily protein intake recommendation for aerobic endurance athletes

A

1.0-1.6 g per kg body weight per day

31
Q

list the THREE major goals of sport psychology

A

measure pysch phenomena

investigate relationships between variables and performance

apply knowledge to performance

32
Q

list the TWO major program designs considerations for the female athlete

A

upper body strength
ACL injury prevention

33
Q

list TWO of the three ways athletes can improve force production

A

increase neural recruitment- heavy
increase cross sectional area

34
Q

list the THREE regions of the vertebral column and how many vertebrae in each region

A

cervical 7
thoracic 12
lumbar 5

Principles of Strength and Conditioning (17 decks)

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