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SCS > Sports Performance Enhancement > Flashcards

Sports Performance Enhancement Flashcards

1
Q

What is the recommended macronutrients for an athlete?

A

Protein: 10-35%
Fat: 25-35%
CHO: 45-65%

Example: 20% protein, 30% fat and 50% CHO

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2
Q

What are the energy sources for:

  • Power (0-4 seconds)
  • Speed (5-60 seconds)
  • Endurance (> 2 mins)
A
  • Power (0-4 seconds):
    • ATP, Creatine Phosphate
  • Speed (5-60 seconds)
    • Muscle glycogen, Glucose
  • Endurance (> 2 mins)
    • Muscle and liver glycogen and glucose; muscle, blood and adipose lipids, and blood and liver amino acids
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3
Q

What is the recommended CHO intake?

A

45-65%

OR

6-10 g/kg/BW/d

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4
Q

What is the recommend protein intake?

A

10-35%

OR

1.2-2.0 g/kg/BW/d

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5
Q

What is the recommended fat intake?

A

20-35% of total energy intake

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6
Q

How do you achieve glycogen super compensation?

A

Exercise taper

CHO rich diet (7-12 g/kg BW/d)

  • can normalize glycogen levels within 24 hours, extending to 48 hours can achieve glycogen super compensation
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7
Q

After exercise:

How much fluid should be replaced?

A

125-150% of remaining fluid deficit

  • 1.25 - 1.5 L for every 1 kg BW lost
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8
Q

If a player lost 4 pounds during exercise, how much fluid should they replace?

A
  • 16-24 oz fluid per pound lost

4 x 16oz = 64 oz

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9
Q

What % BW should athletes maintain hydration?

A

@ less than 2% BW reduction

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10
Q

For events greater than 60 minutes: how much CHO should be replaced?

A

30-60 g/hour

  • maintains blood glucose concentrations
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11
Q

For events greater than 2.5 hours: how much CHO should be replaced?

A

90 g/ hour

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12
Q

After exercise: how much CHO should be replaced? When?

A

Intake 1 -1.5 g/kg BW within 30 mins of completing exercise

  • again every 2 hours for 4-6 hours after
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13
Q

When should sodium chloride be in fluid replacement beverages?

A
  • inadequate assess to meals
  • physical activity greater than 4 hours in duration
  • initial days of hot weather
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14
Q

Sports requiring weight classes:

- how do you check hydration?

A
  • a USG less than or equal to 1.020

- urine color less than or equal to 4

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15
Q

What is the recommended BW change for an athlete?

A

No more than 2% for successive days

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16
Q

What are the 3 phases of plyometrics?

A

3 phases:

  • loading phase
  • coupling phase (aka amortization phase)
  • unloading phase
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17
Q

Describe the loading phase:

A

Eccentric
Deceleration
Cocking phase or countermovement

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18
Q

Describe the coupling or amortization phase:

A

Transition btwn loading & unloading phase

  • AKA transmission phase
19
Q

Describe the Unloading phase

A

Rebound

Shortening

Push Off or Propulsion phase

Muscle tendon unit shortens & concentrically contracts

20
Q

Frequency of plyometrics?

A

2x/week

@ least 48-72 hours rest btwn sessions

21
Q

What is the recommended recovery btwn sets/reps for plyometrics?

A
  • high intensity:
    • work rest ratio: 1:5 to 1:10
  • low intensity:
    • work rest ratio: 1:1 to 1:2
22
Q

Duration of a plyometric program?

A

6-15 weeks

23
Q

What is the Yo-Yo test?

A

Test = distance covered during the test

For elite athletes

24
Q

If an athlete is cramping, what should you suspect?

A

Dehydration

  • secondary to heat related fluid loss
25
Q

Heat cramps:

  • signs/symptoms:
  • corrective action:
A
  • signs/symptoms:
    • muscle cramping
  • corrective action:
    • stretch muscle
    • moderate activity
    • provide fluids
26
Q

Heat exhaustion:

  • signs/symptoms:
  • corrective action:
A
  • signs/symptoms:
    • profuse sweating
    • cold, clammy skin
    • faintness
    • rapid pulse
    • hypotension
  • corrective action:
    • cease activity
    • rest under shade
    • lie down
    • provide fluids
27
Q

Heat stroke:

  • signs/symptoms:
  • corrective action:
A
  • signs/symptoms:
    • lack of sweat
    • dry, hot skin
    • muscle incoordination
    • mental confusion
    • disorientation
  • corrective action:
    • call EMS
    • Initiate cooling of body
    • Immerse in cool water
28
Q

Describe the phases of a macrocycle:

A 
Pre-season:  
- maintain base-level strength
In-season:
- refines sport specific skills
Post season:
- allots an extended period of time for rest & recovery
Off season:
- focus on total body to serve as base of sport specific fitness
29
Q

What test is often used to access POWER?

A

Wingate-Wingate test:

- most widely used protocol for muscle power & indirectly anaerobic capacity

30
Q

Strength programming:

- Hypertrophy: sets/reps

A

9-15 reps

40-70 seconds per set

31
Q

Strength programming:

- Power

A

1-10 reps

0-10 seconds per set

32
Q

Strength programming:

- Applied functional hypertrophy

A

6-8 reps

20-40 seconds per set

33
Q

Strength programming:

- Strength

A

1-5 reps

0-20 seconds per set

34
Q

HIIT:

Central & Peripheral cardiorespiratory & muscular adaptations

A
  • Increased stroke volume & cardiac output

- Increased mitrochondrial number & increased VO2 max

35
Q

What is plyometric exercise used for?

A

Used to develop or improve power

- the ability to develop force over time

36
Q

What are the guidelines proposed for a proper meal or snack eaten prior to exercise/sporting event?

A 
Provide sufficient fluids
low in fat and fiber
high in carbohydrates
moderate in protein
be well tolerated by the athlete
37
Q

What are vegetarian athletes at risk for?

A

Vegetarian athletes may be at risk for low intakes of energy, protein, fat, and key micronutrients

38
Q

In hyponatremia - what are serum sodium levels are below?

How can this be prevented?

A

130-135 mmol/L

Sodium consumed with rehydration beverage (over 4 hours of exercise) AND/OR fluid intake does not exceed sweat looses

39
Q

What energy system is used in the 40 yd dash?

A

ATP-PCr system

10-20 secs

Examples: 100 yd dash, power clean

40
Q

What energy system is used for activities lasting 30 seconds to 2 mins?

A

Glycolytic System

41
Q

What energy system is used for activities lasting greater than 2 mins?

A

Oxidative System

42
Q

What type of plyometric would you start with?

A

Rapid response

Followed by:

  • Long
  • Very long
  • Short
43
Q

When initiating a long response plyometric program - what type of movement would you start with?

A

Non-counter movement

Followed by:

  • Counter Movement
  • Double Contact
  • Continuous
44
Q

How much “prehydration” is recommended?

A

17-20 oz 2-3 hours before and 7-10 oz every 15-20 minutes is all that is recommended.

SCS (36 decks)

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