must know fact sheet cscs Flashcards
a _____ calorie deficit is required to lose __ pound
3,500
what type of lever is the tricep muscle?
1st class lever
what type of lever is the cal raise?
2nd class lever
what type of lever is a bicep curl?
3rd class lever
the moment arm of the resistance is greater than the moment arm of the muscle in these two types of levers
1st and 3rd class levers
aerobic metabolism of 1 molecule of glucose (glycolysis, krebs cycle, oxidative phosphorylation) results in __ net ATP
38
what is the typical resting blood pressure?
120/80mmHg
____ blood pressure increases during exercise
systolic
aerobic training _____ mitochondrial density
increases
resistance training _____ mitochondrial density
decreases
what senses muscle stretch and stimulates a muscle contraction?
muscle spindles
what senses muscle tension and inhibits muscle contraction?
golgi tendon organ
What length is the A band?
length of the myosin
what part of the sarcomere never changes length?
A band
when a muscle shortens, which zone and band shorten?
H zone and I band
____ standard deviations below normal bone mineral density = _____
1.5-2.5
osteoporosis
endurance athlete daily protein recommendation
1.0-1.6g/kg body weight
strength athlete daily protein recommendation
1.5-2.0g/kg body weight
what is the SA node?
pacemaker of the heart
stages of healing
inflamation->repair->remodeling
when given a scenario like an 18 year old male basketball player can do __, ___, and ___, what should he work on?
consider that the athlete should be able to bench 1x body weight and squat 1.5x body weight
how many calories are in carbs per gram?
4 calories
how many caloires are in protein per gram?
4 calories
how many calories are in fat per gram?
9 calories
karvonen formula
calculate a 70% target HR for a 20 year old athlete with a RHR of 60BPM
THR=RHR = % (MHR-RHR)
220-20=200 MHR
200-60= 140BPM HRR
70% X 140BPM= 98
98+60 = 158BPM
what type of hormone is cortisol?
catabolic
phosphagen system (PCR cycle) work interval and work:rest Ratio
work interval:
5-10S
W:R
1:12 - 1:20
fast glycolysis (anaerobic glycolysis) work interval and work rest ratio
work interval:
15-30S
W:R
1:3- 1:5
fast glycolsis/oxidative work interval and work to rest ratio
work interval:
1M-3M
Work:rest
1:3-1:4
oxidative work interval and work:rest
work interval:
>3M
work:rest
1:1-1:3
ceiling height
12-14ft
mirrors
20in from floor
amount of space between barbells
36in
__________ helps transmit action potential down nerve to muscle
acetylcholine
_______ spreads the signal out to regulate muscle action
calcium
high volume, GPP/hypertrophy
off season
moderate volume, strength/power
pre-season
low volume, strength/power
in-season
general exercise
post-season
