must know fact sheet cscs

Question 1

a _____ calorie deficit is required to lose __ pound

Answer 1

3,500

Question 2

what type of lever is the tricep muscle?

Answer 2

1st class lever

Question 3

what type of lever is the cal raise?

Answer 3

2nd class lever

Question 4

what type of lever is a bicep curl?

Answer 4

3rd class lever

Question 5

the moment arm of the resistance is greater than the moment arm of the muscle in these two types of levers

Answer 5

1st and 3rd class levers

Question 6

aerobic metabolism of 1 molecule of glucose (glycolysis, krebs cycle, oxidative phosphorylation) results in __ net ATP

Answer 6

38

Question 7

what is the typical resting blood pressure?

Answer 7

120/80mmHg

Question 8

____ blood pressure increases during exercise

Answer 8

systolic

Question 9

aerobic training _____ mitochondrial density

Answer 9

increases

Question 10

resistance training _____ mitochondrial density

Answer 10

decreases

Question 11

what senses muscle stretch and stimulates a muscle contraction?

Answer 11

muscle spindles

Question 12

what senses muscle tension and inhibits muscle contraction?

Answer 12

golgi tendon organ

Question 13

What length is the A band?

Answer 13

length of the myosin

Question 14

what part of the sarcomere never changes length?

Answer 14

A band

Question 15

when a muscle shortens, which zone and band shorten?

Answer 15

H zone and I band

Question 16

____ standard deviations below normal bone mineral density = _____

Answer 16

1.5-2.5

osteoporosis

Question 17

endurance athlete daily protein recommendation

Answer 17

1.0-1.6g/kg body weight

Question 18

strength athlete daily protein recommendation

Answer 18

1.5-2.0g/kg body weight

Question 19

what is the SA node?

Answer 19

pacemaker of the heart

Question 20

stages of healing

Answer 20

inflamation->repair->remodeling

Question 21

when given a scenario like an 18 year old male basketball player can do __, ___, and ___, what should he work on?

Answer 21

consider that the athlete should be able to bench 1x body weight and squat 1.5x body weight

Question 22

how many calories are in carbs per gram?

Answer 22

4 calories

Question 23

how many caloires are in protein per gram?

Answer 23

4 calories

Question 24

how many calories are in fat per gram?

Answer 24

9 calories

Question 25

karvonen formula

calculate a 70% target HR for a 20 year old athlete with a RHR of 60BPM

Answer 25

THR=RHR = % (MHR-RHR)

220-20=200 MHR
200-60= 140BPM HRR
70% X 140BPM= 98
98+60 = 158BPM

Question 26

what type of hormone is cortisol?

Answer 26

catabolic

Question 27

phosphagen system (PCR cycle) work interval and work:rest Ratio

Answer 27

work interval:
5-10S

W:R
1:12 - 1:20

Question 28

fast glycolysis (anaerobic glycolysis) work interval and work rest ratio

Answer 28

work interval:
15-30S

W:R
1:3- 1:5

Question 29

fast glycolsis/oxidative work interval and work to rest ratio

Answer 29

work interval:
1M-3M

Work:rest
1:3-1:4

Question 30

oxidative work interval and work:rest

Answer 30

work interval:
>3M
work:rest
1:1-1:3

Question 31

ceiling height

Answer 31

12-14ft

Question 32

mirrors

Answer 32

20in from floor

Question 33

amount of space between barbells

Answer 33

36in

Question 34

__________ helps transmit action potential down nerve to muscle

Answer 34

acetylcholine

Question 35

_______ spreads the signal out to regulate muscle action

Answer 35

calcium

Question 36

high volume, GPP/hypertrophy

Answer 36

off season

Question 37

moderate volume, strength/power

Answer 37

pre-season

Question 38

low volume, strength/power

Answer 38

in-season

Question 39

general exercise

Answer 39

post-season