MUST KNOW FACTS!! Flashcards by Rachel Kay

work interval of phosphagen system

5 to 10 seconds

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work to rest ratio of phosphagen system

1:12 to 1:20

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work interval for fast glycolytic system

15 to 30 seconds

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work to rest ratio of fast glycolytic system

1:3 to 1:5

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work interval for fast glycolytic and oxidative systems

1 to 3 minutes

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work to rest ratio of fast glycolytic and oxidative systems

1:3 to 1:4

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work interval for oxidative system

> 3 minutes

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work to rest ratio of oxidative system

1:1 to 1:3

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energy system(s) that lasts 0-6 seconds and is extremely high intensity, provides ATP quickly, but takes longer to replenish

phosphagen system

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energy system(s) that lasts 6-30 seconds at very high intensity

phosphagen and fast glycolytic systems

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energy system(s) that lasts 30 seconds to 2 minutes at a high intensity

fast glycolytic system

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energy system(s) that lasts 2-3 minutes at a moderate intensity, mixed training

fast glycolytic and oxidative systems

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energy system(s) that lasts > 3 minutes at a very low intensity

oxidative system

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recommended ceiling height

12 to 14 feet

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recommended mirror height off the floor

20 inches

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recommended distance between barbells

36 inches

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recommended temperature of facility

68-78 degrees

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high volume, general prep phase/hypertrophy season

off season

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moderate volume, strength/power season

pre season

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low volume, strength/power season

in season

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general exercises/recovery season

post season

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season where most of time is spent doing sport specific movements

in season

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training frequency for off season

4-6x/week

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training frequency for pre season

3-4x/week

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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