SCS Study Guide- Training Performance Flashcards
what are some characteristics of type I fibers
slow, high resistance to fatigue, increased mitochondria and capillary
decreased glycogen and creatine phosphate
low potential for force output and hypertrophy!
ENDURANCE
Type Lia
fast twist, 100 m sprints fast contractile movement but not long duration
fast twitch oxidative, sustained power and velocity, and increases myoglobin mitochondria and capillary density
moderate glycogen
Type Lib
fast twitch, glycolytic high force and power production, and low endurance
max lift, short sprints
what fiber types for short sprints/lift
vs 100m dash
vs endurance
type 1 endurance
type Lia 100 m
type Lib short sprint and lift
what is the difference between myofibrillar hypertrophy and sarcoplasmic hypertrophy
myofibrillar: bulk up and size increases
whereas sarcoplasmic: fluid volume increases and non contractile components of tissue
what happens to skeletal muscle with aerobic/endurance training
inc capillaries, small inc in CSA of slow twitch fibers
what happens to skeletal muscle with anaerobic training
inc size of fast twitch , decrease slow twitch fibers
what is the primary energy system for short intensity, 10 to 20 sec activities
ATP-CR system
what is the primary energy system when there is an absence of O2 and only when you can use glucose
glycolytic
what energy system produces lactic acid
glycolytic
what does the oxidative system use
O2 to produce ATP
carbs, fats protein
TF; the oxidative system can withstand and sustain all out’s
FALSE, cannot!
what are some aerobic metabolic adaptations of aerobic training
inc size mitochondria, inc myoglobin, inc O2 storage, inc capillaries/blood flow and oxidative capacity
inc capacity to store glycogen
what are some aerobic metabolic adaptations of anaerobic training
inc insulin sensitivity, inc HDL cholesterol, decreased BP and body fat and improved lactate threshold
cardiac output is the multiplication of what two things
HR and SV
how does blood pressure change with exercise
systolic increases linearly
diastolic stays near rest
2-3 hours after exercise, what happens to BP
drops below pre-exericse resting levels
what happens to ventilation with exercise
increases
low levels intensity inc in ventilation is due to inc in tidal volume
high intensity is due to inc inspiration rates
what are aerobic tests
yo-yo or beep test
O2 consumption test
VO2 max test
what are anaerobic test
1RM tests
jump and reach
wingate and isokinetic
for resistance, how many reps and how much time/set
1-5
0-20 sec
for relative power, how many reps and what time/set
1-10
0-10 sec
for functional hypertrophy reps and how much time/set
6-8
20-40 sec
for hypertrophy how many reps and how much time/set
9-15
40-70 sec
how often should you do plyometrics
2x/week for 48-72 hours rest between session
what is the recovery of high intensity vs low intensity plyo
high: 1:5 or 1:10
low: 1:1 or 1:2
what is amortization
stretch/shortening cycle with brief transition between stretch and contraction
what happens during a sprint at 5 m, 0-10m, and 10-20 m
5m: starting ability and ability to overcome inertia
0-10m: drive phase, acceleration
10-20m: transition
at what distance is max speed during a sprint achieved
40 m
what should you do during prepatory and off season
low intensity weights, high volume and hypertrophy and endurance
first transition and pre season, what should you do
power, at end more sport specific and 75-95% 1RM
what should you do for competition and in season
maintain strength and power and 80-85% 1RM
what should you do during second transition and post season
active rest, non specific sport training
what type of fuel is used for power
0-4 seconds
ATP and creatine phosphate
what type of fuel is used for speed
5-60 seconds
muscle glycogen
what type of fuel is used for endurance
over 2 min
muscle and liver glycogen and glucose, adipose, lipids, muscle, blood and liver amino acids
what is the recommended protein intake
10-20% (1.2-1.7)
what is the recommended fat intake
25-35%
that is the recommended CHO intake
45-65% (6-10)
what is a limiting factor of prolonged human performance
glycogen depletion
what are the fat soluble micronutrient vitamins
ADEK , require fat for transport, but do not dissolve in H2O
what are the water soluble vitamins
B complex, vitamin C (excessive is excreted in urine)
what are the major minerals, and how much do you need per day
sodium, potassium and calcium
over 100
what are the trace minor minerals and how much
IRON, ZINC, CHRONIUM
under 100
how much sodium do you need and what is the funciton
need 1500 and for nerve conduction and muscle contraction
what is potassium for and what amount
4700 mg and for regulating BP
what can a decrease in potassium cause
muscle cramping, weakness and heart arythmias
what is iron for and how much
18mg males and 8mg females for O2 transport and componenet in hemoglobin and myoglobin
chromium what does it do and how much do you need
50-100 mg and for glucose metabolism and regulating insuling levels
what does calcium do and how much do you need
1000-1200 mg and need it for healthy bones, assisting in blood clotting and muscle contraction and nerve conduction
what is zinc what does it do and how much do you need.
8-11 mg and need it for digestion, metabolism and wound healing
where does water intake come from
60% flulids
30% foods
10% metabolism
what % derease in water will cause a performance decline
2%
how much fluid do you need 2-3 hours before.
17-20 oz
how much fluid do you need 15-20 minutes before?
7-10oz
how much fluid do you need every 10-20 min during
7-10 oz
how much fluid do you need within 24 hours
16-24 oz/lb
how long does the exercise need to be to require electrolytes
over 60-90 minutes
what inc with exercise during pregnancy
plasma volume, blood flow to skin, resting HR, CO and LE venous pressure
what decreases with pregnancy and exercise
BP at 28 weeks, normal by 36 weeks
uterine blood flow
at what point in pregnancy do you avoid supine
28 weeks
what are absolute contraindications for exericse with pregnancy
reuptured membrane, premature labor, incompetent cervix, high order pregnancy
heart disease, placenta previa after 26 weeks and HTN
relative contraindications with pregnancy and exericse
anemia or iron deficit, twins after 28 weeks, morbid obesity
when to stop exercise with pregnancy
vaginal bleeding, dyspnea prior to excretion, dizziness, HA, chest pain , muscle weakness, preterm labor, decreased fetal movement, amniotic fluid leak
can you do balance training in 2nd and 3rd trimester
no
during pregnancy what does obtruator nerve compression caused by, what does it cause and sensory changes
L3-4
compression of the nerve by the head, with hip abd weak and medial thigh numb
femoral nerve compression during pregnancy cause, findings (weak and sensation)
l2-3
compression, hemorrhage and trauma causes weakness in quads and psoas and anterior medial thigh sensation changes
what does peroneal nerve compression cause weakness and sensation
l4-5
compression from stirrups and weakness in toe extension, ankle EVE and sensory changes at anterior lateral leg and foot
