Strength and conditioning

Question 1

What is concurrent training

Answer 1

Most important aspect of aerobic training

Question 2

Is concurrent training bad for you

Answer 2

Growing evidence shows that concurrent training may have an additive effect

Question 3

Should you do aerobic training on the same day as weight training or different

Answer 3

same day it gives you more time to recover

Question 4

can you do aerobic training before strength

Answer 4

No it impacts lower body performance

Question 5

What is a met

Answer 5

the amount of oxygen consumed in a rested seated position

Question 6

measurement of a met

Answer 6

3.5 ml O2 per kg body weight x min.

Question 7

anaerobic exercise

Answer 7

short, fast, high-intensity exercise that doesn’t require the body to utilize oxygen as its energy source

Question 8

main purpose of anaerobic training

Answer 8

improve the functional ability of the anaerbovic pathways’

Question 9

fat soluble vitamins

Answer 9

Vitamins A, D, E, K
Excessive amounts are stored in the body

Question 10

Water soluble vitamins

Answer 10

Eight B vitamins and vitamin C
Minimal storage in body excess is normally in urine.

Question 11

Macrominerals

Answer 11

Calcium, chloride, magnesium phosphorus

More than 250 mg needed a day

Question 12

Microminerals

Answer 12

Chromium, copper fluoride iodine
Less than 20 mg needed a day

Question 13

atp

Answer 13

has high energy yield
resides in most cells
muscle cells must rebuild atp

Question 14

Atp has 3 energy systems

Answer 14

The ATP-PC (Phosphagen) System
Anaerobic Glycolysis
Aerobic glycolysis

Question 15

The ATP-PC (Phosphagen) System

Answer 15

Immediate, High intensity system
Atp is rebuilt from the breakdown of phosphocreatine (pC)
PC is stored in muscle fibers
Releases energy when the bond between the phosphate group and the rest of the molecule is broken
Without replenishment, ATP is spent from an all out effort within a handful of secs
With replenishment (PC), ATP is spent from an all our effort of about 10 Seconds
ATP-PC System supplies ATP during maximum efforts that last about 10 seconds or less

Question 16

Anaerobic Glycolysis

Answer 16

Short term, High intensity system
Carbs converted into glucose or stored as glycogen in liver and muscles
Glycolisis: to break down glucose
Anerobic: in the absence of oxygen
Breakdown of glucose produces energy
Partial breakdown of glucose
Forms pyruvate which is converted into lactate
Lactate can irritate nerve endings cause pain, Discomfort and distress; also believed to cause heaviness in the muscles labored breathing and fatigue
The ATP-PC system and anaerobic glycolysis supply ATP for maximum efforts that last about 30s or less
Anaerobic Glycolysis supplies ATP for maximum efforts that last bebtween about 30 and 90s

Question 17

aerobic glycolysis

Answer 17

Long term low intensity system
Breakdown of glucose and fat produce energy
Operates in the presence of oxygen
Complete breakdown of glucose
Forms pyruvate which is converted into co2 and H2o
Mitochondrion: Powerhouse of cell
Anaerobic Glycolysis and Aerobic Glycolysis supply ATP for physical efforts that last between about 1.5 and 3.0 min
Aerobic Glycolysis Supplies ATP for p

Question 18

Age predicted max hr

Answer 18

Equation: 220 – age

age 17 = 220-17 = 203

Question 19

HR TRAINING ZONE

Answer 19

Equation: (max HR) x (60% to 90%)
Example for a max HR of 190 bpm:
(190 bpm x 0.60) to (190 bpm x 0.90) = 114 to 171 bpm

Question 20

oxygen intake relative

Answer 20

Equation: (speed in m/min) x (0.2 mL/kg/min) + 3.5 mL/kg/min

Example for an individual who ran 5,000m in 20 min and 30 sec (20:30):
(5,000m/20.5 min) x (0.2 mL/kg/min) + 3.5 mL/kg/min =
243.90 m/min x 0.2 mL/kg/min + 3.5 mL/kg/min = 52.28 mL/kg/min

Question 21

oxygen intake absolute

Answer 21

Equation: (BW in kg) x (oxygen intake in mL/kg/min) ÷ 1,000

Example for a 198-lb (90 kg) individual who ran 5,000m in 20 min and 30 sec
(20:30):
(198 lb ÷ 2.2 lb/kg) x (52.28 mL/kg/min) ÷ 1,000 =
90 kg x 52.28 mL/kg/min ÷ 1,000 = 4.71 L/min