random Flashcards
the bicep curl uses what lever?
3rd class
All else being equal, this type of muscle fiber arrangement will be associated with higher forces:
bipennate
The primary substrate for a 50-meter sprint is
creatine phosphat
The general recommendation for dietary fat is
30%`
At the beginning of aerobic exercise, before reaching steady state, an individual will be in this state:
oxygen deficit
The hormone used illegally by some athletes to enhance red blood cell production in the body is
erythropoietin
examples of training adaptations for aerobic exercise
increased blood volume
increased capillary density
increased oxygen extraction at a given rate of exercise
increased stroke volume at a given rate of exercise
signs of overtraining
decreased muscle glycogen
decreased performance
increased muscle soreness
increased submaximal heart rate
During maximal intensity activities (>90% of maximum) which fibers will be recruited?
all
Exercise results in an increase in this system’s activity:
sympathatic
Adaptations in all of the following contribute to increases in VO2max with endurance training
increase VO2max
decrease lactate levels at a submaximal pace
increase the relative amount of fat used at race pace
An application of the principle of overload for an aerobic endurance athlete would be to have the athlete train
above lactoate threshold
oni wants to increase the speed at the end of her endurance running performance. The best training method for achieving this goal is
repitipion
Which of the following is the most effective type of exercise for optimizing sport-specific muscular strength for well-trained athletes?
core
An individual’s 1RM can be assessed in all of the following exercises
bicep curl, leg press, seated calf raise
can shoulder press be tested for 1 RM
no
Which of the following statements is true about training to optimize muscular hypertrophy?
It should be high volume with a moderate-to-low intensity load and short rest periods.
To increase the runner’s stride frequency during the maximum speed of sprinting, use this type of training:
assissted sprinting
Jake wants to begin a plyometrics training program, but his coach has advised him that in order to begin upper-body plyometric exercises, he must be able to bench press a minimum weight to be considered ready. Based on his personal information (height 6’2”, weight 190 lbs., 22 years of age), what is the minimum weight that Jake must bench press in order to be considered ready for upper-body plyometrics training?
285 pounds
The ability to perform a quick change in direction of a movement such as that observed during a movement involving the stretch-shortening cycle is called
reactive ability
Paula has several years of experience with resistance and plyometric training. Based on her training, what is the suggested plyometric training volume?
120-140
The correct order of the movement phases used in a power clean is
beginning position, first pull, scoop, second pull, catch
Andrea finds that her athletes’ performance on the push-up test and the YMCA bench press test is not similar, even though both tests are designed to assess muscular endurance of the upper body. These tests appear to lack this type of validity.
concurrent
plyometric volume for someone beginning a program
80-100
plyometric volume for someone with some experience
100-120
plyometric volume for someone with a lot of experience
120-140`
what is the proper plyometric landing position
the shoulders are in line with the knees, which helps take the center of gravity over the bodys base of support
If an athlete does low-intensity lower body resistant training on monday, what else should they do along with that on the same day?
high-intensity upper body
opposite on both
what should be included in plyo warm-up drills
marching, jogging, skipping, footwork, lunging
what factors affect the intensity of lower body plyo drills
points of contact
speed
height of the drill
body weight
order of lower body plyo in intensity
jumps in place, standing jumps, multiple hops and jumps, bounds, box drill, dept jumps
what happens during the eccentric(phase 1) of a plyo exercies
stretch of the agonist muslce (muscle spindles are stimulated) elastic energy is tored in the series elastic component
what happens during the amortization (phase 2) of a plyo exercies
pause between phase 1 and 3
type la afferent nerves synapse with alpha motor neurons
alpha motor neurons trasmit signals to agonist muscle group
what happens during the concentric (phase 3) of a plyo exercies
shortening of agonist muscle fibers
elastic energy is released from the series elastic component
alpha motor neurons stimulate the agonist muscle gorup
what are the 3 types of balance test that have variations of either double or single leg
standing, quarter squat, and half squat
what are the steps for implementing a plyometric program
evaluate the athlete ensure that facilities and equipment are safe establish sport-specific golas determine programd design variables teach the athlete proper techique properly progress
what is the primary motion in a 2 foot ankle hop
ankle joint
what should be emphasized in the split squat jump
maximun height and power
what are the primary movers during the upward phase for the plyo jump over barrier
hip and knee flexion
how should you modify jogging in a warm-up
not letting heels touch the ground
knee flexion (but kicks)
straigt leg jogging (not allowing knee flexion)
why is marching a good warm up for plyo
mimics running movements
emphasizes posture and movement technique
enhances proper lower body movements for running
why is skipping a good plyo warmup
exaggerated form of reciprocal upper and lower extrmity movements
emphasis on quick takeoff and landing
mimics plyo
why is footwork a good plyo warmuup
drills that target changes of direction
preparation for changes of direction during plyo drills
examples of footwork warmup
shuttle, shuffle, pattern, stride drills
all else being equal, the force amuscle can exert is related to what?
cross-sectional rea
what kind of muscle has fibers that align obliquely with the tendon?
pennate
the angle between the muscle fibers and an imaginary line between the muscles orgin and insertion
angle of pennation
a pennate muscle will ? as the muscle shortens
increase
