Podcast
Questions and Answers
What is the primary focus of the power phase in training?
What is the primary focus of the power phase in training?
What is the duration that typically defines the ATP-PC energy system?
What is the duration that typically defines the ATP-PC energy system?
What ratio of work to rest is suitable for the glycolytic system?
What ratio of work to rest is suitable for the glycolytic system?
In which phase of the stretch-shortening cycle does the muscle lengthen?
In which phase of the stretch-shortening cycle does the muscle lengthen?
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What happens if the amortization phase is prolonged during a plyometric movement?
What happens if the amortization phase is prolonged during a plyometric movement?
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Which of the following factors is NOT associated with effective force production?
Which of the following factors is NOT associated with effective force production?
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During which phase of the stretch-shortening cycle does the muscle contract?
During which phase of the stretch-shortening cycle does the muscle contract?
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What practical application is suggested for enhancing the clean's first pull?
What practical application is suggested for enhancing the clean's first pull?
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What is the primary purpose of increasing carbohydrate intake for endurance athletes?
What is the primary purpose of increasing carbohydrate intake for endurance athletes?
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Which statement best describes hypertrophic adaptations in muscle training?
Which statement best describes hypertrophic adaptations in muscle training?
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How should fluid intake be calculated based on weight lost during exercise?
How should fluid intake be calculated based on weight lost during exercise?
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Which phase of periodization focuses on building muscle size and stamina?
Which phase of periodization focuses on building muscle size and stamina?
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What factor is essential for optimal fluid absorption post-exercise?
What factor is essential for optimal fluid absorption post-exercise?
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Which type of training adaptation is more prominent in children during strength training?
Which type of training adaptation is more prominent in children during strength training?
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For an athlete focusing on fat loss, which macronutrient distribution is recommended?
For an athlete focusing on fat loss, which macronutrient distribution is recommended?
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Which type of training is associated with an increase in capillary density and mitochondrial efficiency?
Which type of training is associated with an increase in capillary density and mitochondrial efficiency?
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What is the correct sequence of tests based on fatigue level?
What is the correct sequence of tests based on fatigue level?
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Which muscle action is characterized by the muscle lengthening?
Which muscle action is characterized by the muscle lengthening?
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Which nutrient intake is recommended for ultra-endurance athletes?
Which nutrient intake is recommended for ultra-endurance athletes?
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In a 1st class lever system, which of the following is an example?
In a 1st class lever system, which of the following is an example?
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What is the primary muscle responsible for the upward phase of the shoulder press?
What is the primary muscle responsible for the upward phase of the shoulder press?
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What does the Karvonen formula estimate?
What does the Karvonen formula estimate?
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Which type of athlete would require protein intake of 1.4-1.7 g/kg/day?
Which type of athlete would require protein intake of 1.4-1.7 g/kg/day?
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Which of the following correctly identifies the local muscular endurance test?
Which of the following correctly identifies the local muscular endurance test?
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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.
