MUST KNOW FACTS!! Flashcards
work interval of phosphagen system
5 to 10 seconds
work to rest ratio of phosphagen system
1:12 to 1:20
work interval for fast glycolytic system
15 to 30 seconds
work to rest ratio of fast glycolytic system
1:3 to 1:5
work interval for fast glycolytic and oxidative systems
1 to 3 minutes
work to rest ratio of fast glycolytic and oxidative systems
1:3 to 1:4
work interval for oxidative system
> 3 minutes
work to rest ratio of oxidative system
1:1 to 1:3
energy system(s) that lasts 0-6 seconds and is extremely high intensity, provides ATP quickly, but takes longer to replenish
phosphagen system
energy system(s) that lasts 6-30 seconds at very high intensity
phosphagen and fast glycolytic systems
energy system(s) that lasts 30 seconds to 2 minutes at a high intensity
fast glycolytic system
energy system(s) that lasts 2-3 minutes at a moderate intensity, mixed training
fast glycolytic and oxidative systems
energy system(s) that lasts > 3 minutes at a very low intensity
oxidative system
recommended ceiling height
12 to 14 feet
recommended mirror height off the floor
20 inches
recommended distance between barbells
36 inches
recommended temperature of facility
68-78 degrees
high volume, general prep phase/hypertrophy season
off season
moderate volume, strength/power season
pre season
low volume, strength/power season
in season
general exercises/recovery season
post season
season where most of time is spent doing sport specific movements
in season
training frequency for off season
4-6x/week
training frequency for pre season
3-4x/week
training frequency for in season
1-3x/week
training frequency for post season
0-3x/week
programming becomes more ______ ________ as you get closer to season
sport specific
most field sport athletes use _____ volume, _____ intensity IN season
low volume high intensity
endurance athletes use _____ volume, muscular ________ IN season
high volume muscular endurance
testing needs to be specific to the ______ system the athlete uses in sport
energy system
helps transmit action potential down the nerve to the muscle
acetylcholine
spreads action potential signal out to regulate muscle action
calcium
cortisol is a ________ hormone
catabolic
sense muscle stretch and stimulate muscle contraction
muscle spindles
sense muscle tension and inhibit muscle contraction
golgi tendon organs
cardiac output =
heart rate x stroke volume
pacemaker of the heart
SA node
typical resting blood pressure
120/80mmHg
pause in between eccentric and concentric phases of plyometrics, neural signaling occurs here to agonist muscle group
amortization
beginner plyometric volume
80-100 jumps per session
intermediate plyometric volume
100-120 jumps per session
advanced plyometric volume
120-140 jumps per session
_______ training increases mitochondrial density
aerobic training
______ training decreases mitochondrial density
anaerobic training
what increases during exercise? systolic or diastolic blood pressure
systolic
triglycerides = _____ ATP
300+ ATP
aerobic metabolism of 1 glucose molecule = ____
38 NET ATP
for athletes greater than 220 pounds, depth jumps should be no more than ___ inches
18 inches
carbs = __ cals/g
4 cals/g
proteins = __ cals/g
4 cals/g
fats = __ cals/g
9 cals/g
daily protein recommendation for strength and endurance athletes
1.4-1.8g/kg body weight
prior to august 2023
endurance athletes: 1.0-1.6g/kgbw
strength athletes: 1.4-1.7g/kgbw
daily protein recommendation for an athlete looking to gain weight
1.5-2.0g/kgbw
intrarace carbohydrate recommendation for aerobic endurance athletes
30-90g intrarace carbohydrates
stages of healing in order
inflammation
proliferation/repair
remodeling
what does SAID principle stand for
specific adaptations to imposed demands
protein breaks down to form ______ ______
amino acids
amino acids build muslce _______
proteins (actin and myosin)
carbs break down to form _______ molecules
glucose
glucose molecules turn into _____ to provide the muscles with energy
ATP
a _______ calorie deficit is required to lose 1 pound (weekly)
3,500 cal
the triceps muscle is what type of lever
1st class
a calf raise is what type of lever
2nd class
the bicep curl and most other muscle actions in the body are what type of lever
3rd class
in 1st and 3rd class levers, the moment arm of the resistance is less than or greater than the moment arm of the muscle
greater than
what does the RAMP method stand for
raise
activate
mobilize
potentiate
rest time in between plyometrics due to the high intensity
48-72 hours
4 stages of gait cycle
late flight
early support
mid support
toe off
2 ways to measure snatch grip
fist to opposite shoulder OR elbow to elbow
sarcomere band that never changes length
A band
A band is the length of the _____
myosin
2 parts of the sarcomere that shorten during a concentration contraction
H zone and I band
osteopenia = _____ standard deviations below normal bone mineral density
1.5 to 2.5
osteoporosis = ____ standard deviations below normal bone mineral density
> 2.5
1RM bench = ___ body weight
1x body weight
1RM clean = ___ body weight
1.25x body weight
1RM squat = ___ body weight
1.5x body weight
highest percent of VO2max without accumulating lactate
lactate threshold
lever that works at a mechanical advantage
2nd class lever
main limiting factor for maximal aerobic exercise capacity
cardiac output
loss of adaptations
detraining
recommendations of fats
-HDL
-LDL
-total cholesterol
> 60
<100 optimal
<200
CHO: Fiber recommendation
men:
women:
men 30-38 g/day
women 21-29 g/day
Fat intake doesn’t have a specific recommended range, but athletes should include 20-50% of their diet as fat, while avoiding levels lower than 15-20% as insufficient fat intake can decrease testosterone levels. True or False?
True
Which micronutrients can be toxic?
fat soluble A,D,E, and K
sets and reps for strength training
2-6 sets
6 or less reps
sets and reps for power training
3-5 sets
5 or less reps
sets and reps for hypertrophy training
3-6 sets
6-12 reps
sets and reps for muscular endurance
2-3 sets
12+ reps
%1RM load for strength training
85%+ 1RM
%1RM load for power training
single effort: 80-90%
multiple effort: 75-85%
%1RM load for hypertrophy training
67-85% 1RM
%1RM load for muscular endurance
67% or less
rest period in between strength training
2-5 minutes
rest period in between power training
2-5 minutes
rest periods in between hypertrophy training
30 seconds to 1.5 minutes
rest periods in between muscular endurance training
30 seconds or less
