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Questions and Answers

What is the primary focus of the power phase in training?

  • Improving aerobic capacity
  • Maximizing endurance and stamina
  • Developing speed and explosive power (correct)
  • Enhancing muscle mass and size

What is the duration that typically defines the ATP-PC energy system?

  • Greater than 2 minutes
  • 1-2 minutes
  • 0-10 seconds (correct)
  • 30-120 seconds

What ratio of work to rest is suitable for the glycolytic system?

  • 1:5 to 1:10
  • 1:12 to 1:20
  • 1:1 to 1:3
  • 1:3 to 1:5 (correct)

In which phase of the stretch-shortening cycle does the muscle lengthen?

<p>Eccentric (C)</p> Signup and view all the answers

What happens if the amortization phase is prolonged during a plyometric movement?

<p>Stored energy dissipates as heat (A)</p> Signup and view all the answers

Which of the following factors is NOT associated with effective force production?

<p>Plyometric Recovery (A)</p> Signup and view all the answers

During which phase of the stretch-shortening cycle does the muscle contract?

<p>Concentric (D)</p> Signup and view all the answers

What practical application is suggested for enhancing the clean's first pull?

<p>Strengthen the deadlift mechanics (D)</p> Signup and view all the answers

What is the primary purpose of increasing carbohydrate intake for endurance athletes?

<p>To sustain energy during prolonged activities. (B)</p> Signup and view all the answers

Which statement best describes hypertrophic adaptations in muscle training?

<p>They involve an increase in muscle cross-sectional area over time. (B)</p> Signup and view all the answers

How should fluid intake be calculated based on weight lost during exercise?

<p>Weight lost multiplied by 1.5 liters. (A)</p> Signup and view all the answers

Which phase of periodization focuses on building muscle size and stamina?

<p>Hypertrophy/Endurance Phase (C)</p> Signup and view all the answers

What factor is essential for optimal fluid absorption post-exercise?

<p>Small and frequent sips of fluid. (C)</p> Signup and view all the answers

Which type of training adaptation is more prominent in children during strength training?

<p>Neural adaptations related to motor unit efficiency. (D)</p> Signup and view all the answers

For an athlete focusing on fat loss, which macronutrient distribution is recommended?

<p>Moderate carbohydrates, higher protein, careful fat intake. (C)</p> Signup and view all the answers

Which type of training is associated with an increase in capillary density and mitochondrial efficiency?

<p>Endurance Training (D)</p> Signup and view all the answers

What is the correct sequence of tests based on fatigue level?

<p>Non-fatiguing, Agility, Max strength/power, Local muscular endurance (D)</p> Signup and view all the answers

Which muscle action is characterized by the muscle lengthening?

<p>Eccentric contraction (B)</p> Signup and view all the answers

Which nutrient intake is recommended for ultra-endurance athletes?

<p>8-10 g/kg/day of carbohydrates (C)</p> Signup and view all the answers

In a 1st class lever system, which of the following is an example?

<p>Triceps extension (D)</p> Signup and view all the answers

What is the primary muscle responsible for the upward phase of the shoulder press?

<p>Deltoids (B)</p> Signup and view all the answers

What does the Karvonen formula estimate?

<p>Training intensity (A)</p> Signup and view all the answers

Which type of athlete would require protein intake of 1.4-1.7 g/kg/day?

<p>Strength athletes (A)</p> Signup and view all the answers

Which of the following correctly identifies the local muscular endurance test?

<p>Push-ups (A)</p> Signup and view all the answers

Flashcards

Macronutrient Caloric Calculation

Calculating calories from carbohydrates (4 kcal/g), protein (4 kcal/g), and fat (9 kcal/g) to determine total caloric intake.

Fluid Replacement Post-Exercise

Replacing lost fluids after exercise by calculating weight loss and multiplying it by 1.5 to determine the required fluid intake (in liters).

Neural Adaptations (Training)

Early training adaptations focusing on improved motor control, recruitment, and firing rates, primarily seen in beginners.

Hypertrophic Adaptations (Training)

Muscle growth resulting from consistent overload, high volume training over weeks/months, leading to increased muscle cross-sectional area.

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Endurance Training Adaptation

Training leading to improvements in capillary density and mitochondrial efficiency, aiding in sustained energy.

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Strength Training Adaptation

Training focused on increasing Type II muscle fiber size for enhanced explosive power.

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Hypertrophy/Endurance Training Phase

Periodization phase emphasizing high volume and moderate intensity to build muscle size and stamina.

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Strength Training Phase

Periodization phase focused on moderate volume, higher intensity to maximize force production.

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Power Phase

A training phase emphasizing low volume and high intensity exercises to improve speed and explosive power.

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ATP-PC System

Energy system used for short, high-intensity activities like sprints and heavy lifts (0-10 seconds).

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Glycolytic System

Energy system for moderate-intensity activities (30-120 seconds), such as 400m runs or HIIT.

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Oxidative System

Energy system used for long-duration activities (>2 minutes), like marathons or steady-state cardio.

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Stretch Reflex

A muscle's natural response to being stretched, where stored energy is released as contraction.

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Stretch-Shortening Cycle (SSC)

Sequence of eccentric (muscle lengthening), amortization (brief pause), and concentric (muscle shortening) actions to maximize explosive movements like jumping.

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Series Elastic Component (SEC)

Part of a muscle that stores elastic energy during lengthening that's released during shortening, aiding in power.

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Work-Rest Ratio

The balance between exercise time and recovery time for optimal training of energy systems during and between sets.

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Testing Order (Fitness)

Conduct tests in a sequence from least to most fatiguing, starting with non-fatiguing tests and ending with aerobic capacity tests.

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Specificity of Tests

Tailor fitness tests to the athlete's specific sport or activity.

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1st Class Lever

A lever class where the fulcrum is located between the effort and the load.

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Prime Mover (Agonist)

The primary muscle responsible for producing a specific movement.

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Concentric Contraction

A muscle action where the muscle shortens while producing force.

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Carbohydrate Intake (Endurance)

Ultra-endurance athletes need 8-10 grams of carbohydrates per kilogram of body weight per day.

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Protein Intake (Strength)

Strength athletes need 1.4-1.7 grams of protein per kilogram of body weight per day.

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Sports Drink Carbohydrate Level

Sports drinks with a 6-8% carbohydrate concentration are optimal for fluid replacement.

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Study Notes

Macronutrient Calculation

  • Calories from carbohydrates: grams of carbohydrates × 4 kcal/g
  • Calories from protein: grams of protein × 4 kcal/g
  • Calories from fat: grams of fat × 9 kcal/g
  • Total caloric intake: sum of calories from carbohydrates, protein, and fat

Macronutrients in Strength Training

  • Endurance athletes: require higher carbohydrate intake for sustained energy
  • Muscle growth: increased protein intake supports recovery and hypertrophy
  • Fat loss: moderate carbohydrate intake, higher protein intake, and careful fat intake to maintain energy and muscle mass

Fluid Replacement Post-Exercise

  • Weigh the athlete before and after exercise
  • Calculate weight loss: pre-exercise weight - post-exercise weight
  • Determine fluid intake: multiply weight loss by 1.5 (liters)
  • Recommended intake: 1.5 liters per kilogram of weight lost

Neural vs. Hypertrophic Adaptations

  • Neural adaptations: increased motor unit recruitment, improved firing rates and intermuscular coordination
  • Hypertrophic adaptations: increases in muscle cross-sectional area, stimulated by overload, high volume, and consistent training

Training-Specific Adaptations

  • Endurance training: increases capillary density and mitochondrial efficiency
  • Strength training: enlarges type II fibers, boosting explosive power

Periodization

  • Hypertrophy/Endurance phase: high volume, moderate intensity, builds muscle size and stamina
  • Strength phase: moderate volume, higher intensity, focuses on force production
  • Power phase: low volume, high intensity, develops speed and explosive power
  • Macrocycle: long-term training plan (e.g., 1 year)
  • Mesocycle: intermediate periods (e.g., 4-6 weeks for hypertrophy)

Linking Energy Systems to Exercises

  • ATP-PC system: short bursts (0-10 seconds), e.g., sprints, maximum lifts
  • Glycolytic system: moderate effort (30-120 seconds), e.g., 400m run, high-intensity interval training (HIIT)
  • Oxidative system: long-duration efforts (>2 minutes), e.g., marathons, steady-state cardio

Work-to-Rest Ratios

  • ATP-PC: 1:12 to 1:20 (e.g., 10 seconds work, 2 minutes rest)
  • Glycolytic: 1:3 to 1:5 (e.g., 30 seconds work, 90 seconds rest)
  • Oxidative: 1:1 to 1:3 (e.g., 5 minutes work, 5-10 minutes rest)

Force Production

  • Key biomechanical and anatomical factors: joint angles, muscle activation
  • Stretch-shortening cycle: harness elastic energy for plyometric power
  • Stretch reflex: a natural reaction to a muscle being stretched, storing energy during stretching for release during concentric muscle contraction
  • Phases of stretch-shortening cycle: eccentric, amortization, and concentric

Sequence of Testing

  • Non-fatiguing tests
  • Agility tests
  • Max strength/power tests
  • Sprint/speed tests
  • Local muscular endurance tests
  • Fatiguing anaerobic tests
  • Aerobic capacity tests
  • Conduct tests from least to most fatiguing
  • Specificity of tests: tailor tests to the athlete's sport

Heart Rate Calculations

  • Estimated maximum heart rate: 220 - age
  • Karvonen method: ((maximum heart rate - resting heart rate) × intensity) + resting heart rate

Lever Classes

  • 1st Class Lever: Triceps extension
  • 2nd Class Lever: Calf raises
  • 3rd Class Lever: Bicep curl

Muscle Actions

  • Prime Mover (Agonist): primary muscle responsible for movement
  • Antagonist: opposes the agonist, stopping or slowing movement
  • Concentric Contraction: Muscle shortens
  • Eccentric Contraction: Muscle lengthens

Testing Order

  • Non-fatiguing tests (e.g., body composition)
  • Agility tests (e.g., T-test)
  • Maximum strength/power tests (e.g., 1RM)
  • Speed tests
  • Local muscular endurance tests (e.g., push-ups)
  • Fatiguing anaerobic tests (e.g., 300-yard shuttle)
  • Aerobic capacity tests (e.g., 1.5-mile run)

Phases of Power Clean

  • First Pull
  • Transition
  • Second Pull
  • Catch

Nutrition Recommendations

  • Carbohydrate intake:

    • Ultra-endurance athletes: 8-10 g/kg/day
    • Strength athletes: 5-6 g/kg/day

  • Protein intake:

    • General fitness: 0.8-1 g/kg/day
    • Aerobic athletes: 1-1.6 g/kg/day
    • Strength athletes: 1.4-1.7 g/kg/day

Energy Systems and Adaptations

  • Improving lactic acid energy system: decrease rest periods
  • Fuel source shift: from fats (low intensity) to carbohydrates (high intensity)
  • Sympathetic vs. parasympathetic activity:
    • Sympathetic: fight-or-flight response
    • Parasympathetic: rest and digestion
  • Fiber types:
    • Type 1 (slow twitch): endurance
    • Type 2 (fast twitch): speed, power, strength

Stretching Techniques

  • Hold-relax
  • Contract-relax
  • Hold-relax with agonist contraction

Strength Training Rest Periods

  • Strength/power: 2-5 minutes
  • Hypertrophy: 30 seconds to 1.5 minutes
  • Muscular endurance: less than 30 seconds

Miscellaneous Tips

  • Understand scenario-based questions
  • Know spotting techniques and grip types
  • Practice reading complex questions

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Description

This quiz covers the essential principles of macronutrient calculation, specifically focusing on how they relate to strength training, endurance, and muscle growth. Additionally, it addresses the importance of fluid replacement post-exercise and the differences between neural and hypertrophic adaptations. Test your knowledge on these vital topics for athletes and fitness enthusiasts.

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