Podcast
Questions and Answers
How many calories from protein are found in 30 grams of protein?
How many calories from protein are found in 30 grams of protein?
- 90 kcal (correct)
- 120 kcal
- 60 kcal
- 150 kcal
What is the required fluid intake for an athlete who lost 3 kg during exercise?
What is the required fluid intake for an athlete who lost 3 kg during exercise?
- 6 liters
- 2 liters
- 4.5 liters (correct)
- 1.5 liters
Which macronutrient ratio is most appropriate for athletes focused on muscle growth?
Which macronutrient ratio is most appropriate for athletes focused on muscle growth?
- Low carbohydrates, moderate protein, high fat
- Moderate carbohydrates, high protein, low fat (correct)
- High carbohydrates, moderate protein, low fat
- High fats, minimal carbohydrates, high protein
What is the primary factor differentiating neural adaptations from hypertrophic adaptations in strength training?
What is the primary factor differentiating neural adaptations from hypertrophic adaptations in strength training?
For optimal fluid absorption post-exercise, how should fluids be consumed?
For optimal fluid absorption post-exercise, how should fluids be consumed?
Which of the following statements about endurance training adaptations is correct?
Which of the following statements about endurance training adaptations is correct?
What is the main reason a 12-year-old builds strength primarily through neural efficiency?
What is the main reason a 12-year-old builds strength primarily through neural efficiency?
What is the correct method for calculating total caloric intake from macronutrients?
What is the correct method for calculating total caloric intake from macronutrients?
What is the primary goal of the Hypertrophy/Endurance Phase?
What is the primary goal of the Hypertrophy/Endurance Phase?
What is the typical duration of a Mesocycle in a training program?
What is the typical duration of a Mesocycle in a training program?
Which energy system is primarily used during a 400m run?
Which energy system is primarily used during a 400m run?
What is the recommended work:rest ratio for the ATP-PC energy system?
What is the recommended work:rest ratio for the ATP-PC energy system?
Which biomechanical factor is essential for optimizing force production?
Which biomechanical factor is essential for optimizing force production?
In what order should testing take place based on fatigue level?
In what order should testing take place based on fatigue level?
Which heart rate calculation utilizes resting heart rate and intensity of exercise?
Which heart rate calculation utilizes resting heart rate and intensity of exercise?
What type of exercises does the ATP-PC energy system primarily support?
What type of exercises does the ATP-PC energy system primarily support?
Flashcards
Calculating Macronutrient Calories
Calculating Macronutrient Calories
Determine the calories from carbohydrates, protein, and fat in a diet.
Fluid Replacement Post-Exercise
Fluid Replacement Post-Exercise
Calculate fluid needed for athletes after exercise by weighing them before and after.
Neural Adaptations in Training
Neural Adaptations in Training
Early training improvements in strength and function from better motor control, not muscle growth.
Hypertrophic Adaptations
Hypertrophic Adaptations
Muscle growth, increase in muscle's cross-sectional area, taking weeks/months.
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Endurance Training Adaptations
Endurance Training Adaptations
Improved capillary density and mitochondrial function in endurance athletes.
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Strength Training Adaptations
Strength Training Adaptations
Increase in Type II muscle fiber size for greater explosive power.
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Macronutrient Ratio Adjustment
Macronutrient Ratio Adjustment
Adjusting the proportion of carbs, protein, and fat in diet based on different athletic goals.
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Electrolytes Post-Exercise
Electrolytes Post-Exercise
Important to include for activities lasting over an hour or high intensity.
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Hypertrophy/Endurance Phase
Hypertrophy/Endurance Phase
A training phase focusing on building muscle size and stamina using high volume and moderate intensity.
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Strength Phase
Strength Phase
A training phase emphasizing force production with moderate volume and higher intensity.
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Power Phase
Power Phase
A training phase focusing on speed and explosive power using low volume and high intensity.
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ATP-PC System
ATP-PC System
Energy system for short bursts of activity (0-10 seconds).
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Glycolytic System
Glycolytic System
Energy system for moderate-effort activities (30-120 seconds).
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Oxidative System
Oxidative System
Energy system for long-duration activities (>2 minutes).
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Testing Sequence Order
Testing Sequence Order
Conduct tests from least to most fatiguing, starting with non-fatiguing tests and progressing to aerobic capacity.
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Estimated Maximum Heart Rate
Estimated Maximum Heart Rate
A common calculation for estimated maximum heart rate is 220 minus the person's age.
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Macronutrient Calculations
- Calories from carbohydrates = grams of carbs × 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 carbs, protein, and fat
Macronutrient Importance in Training
- Endurance athletes: Need more carbohydrates for sustained energy.
- Muscle growth: Increased protein intake aids recovery and hypertrophy.
- Fat loss: Requires moderate carbs, high protein, and careful fat intake for muscle maintenance and energy.
Fluid Replacement Post-Exercise
- Guidelines: Weigh athlete before and after exercise.
- Weight loss: Calculate weight difference.
- Fluid intake: Multiply weight loss by 1.5 to determine necessary fluid.
- Recommended intake: 1.5 liters per kilogram of weight loss.
- Example: Athlete loses 2 kg, needs 3 liters of fluid.
Physiological Adaptations for Exercise
- Neural Adaptations: Increased motor unit recruitment, improved firing rates, prominent in early training and beginners.
- Hypertrophic Adaptations: Increased muscle cross-sectional area with consistent training.
- Training-Specific Adaptations:
- Endurance Training: Increases capillary density and mitochondrial efficiency.
- Strength Training: Enlarges Type II muscle fibers, enhances explosive power.
Periodization Phases of Training
- Hypertrophy/Endurance Phase: High volume, moderate intensity, builds muscle size and stamina.
- Strength Phase: Moderate volume, higher intensity, focuses on force production.
Energy Systems & Exercise
- ATP-PC System: Short bursts (0-10 seconds), e.g., sprints, max lifts.
- Glycolytic System: Moderate effort (30-120 seconds), e.g., 400m run, HIIT.
- Oxidative System: Long duration efforts (>2 minutes), e.g., marathons, steady-state cardio.
- Work-Rest Ratios:
- ATP-PC: 1:12 to 1:20
- Glycolytic: 1:3 to 1:5
- Oxidative: 1:1 to 1:3
Force Production
- Biomechanical and Anatomical Factors: Joint angles, muscle activation, stretch-shortening cycle.
- Practical Applications: Tailor mechanics to enhance movements.
Testing and Evaluation
- Sequence of Testing: Ordered from non-fatiguing to aerobic capacity testing.
- Specificity of Testing: Tests tailored to the specific sport (e.g., sprints, vertical jump for sprinters, Wingate test for rowers).
- Heart Rate Calculations: Estimated maximum heart rate (220-age), Karvonen formula to calculate target heart rate zones.
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