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  1. Find the percentage of calories from protein ( from a nutrition label)
    • Step 1: #G of Protein(×) 4 = # of Calories
    • Step 2: # of calories (÷) # of total calories = % of calories
  2. Maximum heart rate method (equation)
    • Step 1: 220-Age = MHR
    • STEP 2: MHR × Exercise Int. = THR

    Exercise intensity- Usually btw 70-85%
  3. Common recommendation expressed as a percentage for Fat
  4. Completely resynthesis of CP takes how many minutes?
    Up to 8 minutes
  5. Very high LDL level
    Greater than 190
  6. General Adaptation Syndrome's 3-stage response to stress
    • 1. Shock /Alarm Phase
    • 2. Resistance Phase
    • 3. Exhaustion Phase
  7. The period where the goal is to Peak strength and power through further increases in training intensity with additional decreases in training volume ( peaking and maintenance)
    Competition Period
  8. The technique that begins with a passive pre-stretch that is held at the point of mild discomfort for 10 seconds. The partner then applies a hip flexion Force and instructs the athlete, " hold and don't let me move the leg", the athlete holds and resists the movement so that an isometric muscle action occurs and is held for 6 seconds. The athlete then relaxes, and a passive stretch is performed and held for 30 seconds. The final stretch should be of greater magnitude due to autogenic inhibition ( activation of the hamstrings)
    Hold-Relax Technique
  9. What is the training age and frequency for an advanced athlete who is well resistance trained?
    • Training Age: greater than or equal to one year
    • Frequency: greater than or equal to 3 to 4 weeks
  10. An Underweight BMI falls under what number?
    Less than or equal to 18.5
  11. Athletes developing strength for core exercises should complete how many sets and reps?
    2 - 6 sets of up to 6 repetitions
  12. What is the training age and frequency for an athlete who is a beginner and untrained?
    • Training Age: Less than to 2 months
    • Frequency: Less than or equal to 1 - 2 weeks
  13. Borderline High Total Cholesterol Level
    200 - 239
  14. The general consumption of protein for aerobic endurance athletes
    0.8 - 1.4 g/kg of BW per day
  15. Low HDL Level
    Less than 40
  16. T-Score below -2.5 SD
  17. The technique that is identical to the hold-relax technique in the first two phases. During the third phase, a concentric action of the agonist is used in addition to the passive stretch to add to the stretch force. That is, following the isometric hold, the athlete flexes the hip, thereby moving further into the new ROM. With this technique, the final stretch should be greater, primarily because of reciprocal inhibition (activation of the hip flexors) and secondarily because of autogenic inhibition (activation of the hamstrings)
    Hold-Relax with Agonist contraction
  18. The period that leads up to the first contest and commonly contains the late stages of the Preparatory Period and the First Transition Period
  19. Windows should be placed at what height above the floor to protect them from rolling items?
    20 inches
  20. Non-Metric BMI formula
    [Pounds /(Inches)2]×703
  21. The extent to which test scores are associated with those of other accepted tests that measure the same ability
    Concurrent Validity
  22. Athletes developing muscular endurance should rest for how long?
    30 seconds or less

    ( In order to increase The Athlete's level of fatigue in the face minimal recovery will stimulate the adaptation of improved muscular endurance)
  23. The general consumption of Carbohydrates for strength, skilled and sprint athletes
    5 - 6 g/kg BW per day
  24. The Periodization Model (in order)
    • 1. Preparatory Period
    • 2. First Transition
    • 3. Competition
    • 4. Second Transition
  25. Types of Power Exercises
    • 1. Push Jerk
    • 2. Hang / Power clean
    • 3. Snatch
  26. The ability to return to the original resting length after a passive stretch
  27. The period or cycles that make up a macrocycle lasting about 1 - 4 months
  28. The general consumption of Carbohydrates for Aerobic Endurance Athletes
    8 - 10 g/kg BW per day
  29. The extent to which test scores are associated with some other measure of the same ability
    Criterion-Referenced Validity
  30. T score of 2.5 SD to -1 SD
    Normal Bone Density
  31. Gender Body Type: Tall and Slender
  32. A slow and constant stretch with the end position being held for 30 seconds
    Static Stretch
  33. Find the required Carbohydrate intake for Anaerobic Endurance trained athletes (equation)
    Body Weight × .5g or .6g
  34. Gender Body Type: Round and Broad Hips
  35. Find the required Protein intake for athletes who do Light Resistance training
    Body Weight (kg) × 0.8g

    Range ~ 0.8-1.4g/kg
  36. Convert height into inches to use in the non metric BMI formula
    • Athlete's ft × 12= Total Ft
    • Total Ft + Athlete's inches = converted Inches
  37. A type of functionally based stretching exercise that uses sport-specific movements to prepare the body for an activity
    Dynamic Stretching
  38. One gram of Carbohydrates is equivalent to how many calories?
    4 calories
  39. Types of Assistance Exercises
    • 1. Tricep Press
    • 2. Leg Extension
    • 3. Bicep curl
    • 4. Leg Curl
  40. The technique that begins with a passive pre-stretch of the hamstrings that is held at the point of mild discomfort for 10 seconds. The athlete then extends the hip against resistance from the partner so that a concentric muscle action through the ROM occurs. The athlete then relaxes, and a passive hip flexion stretch is applied and held for 30 seconds. The increased ROM is facilitated do to autogenic inhibition. And an alternative to this technique, the athlete attempts to extend the hip and the partner does not allow the movement. This method is more preferred.
    Contract-Relax Technique
  41. The time between the main phases. Technique Training is performed during this period
    Transition Period
  42. Stretch that typically involves active muscular effort and uses of bouncing type movement in which the end position isn't held
    Ballistic Stretching
  43. An overweight BMI falls under what number?
    25.0 - 29.9
  44. T-Score between -1 SD and -2.5 SD
  45. The planning and designing of a new facility is usually a a 2 year process that can be separated into what 4 phases? (In order)
    • 1. Pre-Design Phase
    • 2. Design Phase
    • 3. Construction Phase
    • 4. Pre-Operation Phase
  46. The middle part of the Preparatory Period where the aim is to increase the strength of the muscles essential to the primary sport movements
    Basic Strength Phase
  47. The phase that takes up the greatest percentage of the project time which is normally 50% of the total project time (12 months)
    Construction Phase
  48. The tendency to assume a new and greater length after a passive stretch
  49. Near optimal / Above optimal LDL level
    100 - 129
  50. Find the percentage of calories from Carbohydrates (nutrition label)
    • Step 1: #G of carbs (×) 4 = # of Calories
    • Step 2: # of calories ÷ total calories = % of calories
  51. Karvonen Method
    • 1. 220-Age = MHR
    • 2. MHR (-)RHR = HRR
    • 3. (HRR × Ex. Int) x RHR = THR
    • 4. THR + RHR = Exercise HR

    Ex. Int usually btw 60-70%
  52. The 3 Site Skinfold Test for Women
    • 1. Tricep
    • 2. Thigh
    • 3. Suprailium
  53. The Complementary Proteins
    • 1. Beans and Rice
    • 2. Corn and beans
    • 3. Corn Tortillas and Refried Beans
    • 4. Peanut Butter and Bread
  54. How should an athlete develop Hypertrophy?
    Complete 2 or more exercises per muscle group at 3 -6 sets of 6 - 12 repetitions per exercise
  55. The range of possible movement about a joint and its surrounding muscles during passive movement
    Static Flexibility
  56. Determine Desired Weight Gain (equation)
    • 1) Determine extra calories eaten every day for the week given
    • # of kcal (×) # of days/wk = total calories

    • 2) Desired WT Gain (×) Total Calories = Required Calories
    • Desired lbs (×) total calories

    • 3) Required Calories ÷ Consumed Kcal = # of Days to Gain WT
    • Required Cal (÷) # of kcal

    4) # of Days to Gain WT ÷ # of Days/wk = # of weeks to Gain Weight
  57. Response in which the body adapts to the stimulus and returns to a more normal function
    Resistance Phase
  58. Obesity III BMI falls under what number?
    Greater than equal to 40
  59. Relaxation that occurs in the muscle opposing the muscle experiencing increased tension. This is accomplished when one simultaneously contracts the muscle opposing the muscle being passively stretched
    Reciprocal Inhibition
  60. A stretch that occurs when the person stretching supplies the force of the stretch
    Active Stretch
  61. For athletes developing strength and power, how long should they rest?
    Between 2 and 5 minutes

    (allows the athlete to fully recover before lifting the load again)
  62. Relaxation that occurs in the same muscle that is experiencing increased tension. It is accomplished via active contraction of a muscle immediately before a passive stretch of that same muscle
    Autogenic Inhibition
  63. What is the required ceiling height in lifting platform areas?
    12 - 14 feet
  64. Refers to the available ROM during active movements and requires voluntary muscular actions
    Dynamic Flexibility
  65. The period between the postseason and six weeks prior to the first contest of the next year's season
  66. A stretch that occurs when a partner or a stretching machine provides external force to cause or enhance a stretch
    Passive Stretch
Card Set:
2016-10-29 21:19:27

Cscs prep
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