Chapters 11-20

Carbohydrates provide 4 kilocalories per gram of energy.

Athletes need at least 100 grams of carbohydrates per day to avoid ketosis.

Fats provide 9 kilocalories per gram of energy.

For optimal hydration, drinks should have a 5%-8% carbohydrate concentration.

Athletes sweating for hours may need 3-4 gallons of fluid (as a rough estimate).

Caffeine and alcohol are prohibited by the NCAA for athletes.

Anabolic steroids are sometimes used to increase muscle mass, particularly by individuals with body dysmorphia.

Beyond a daily intake of 150-160 grams, creatine supplementation doesn't significantly increase creatine concentration in the body.

A high dose of 20-25 grams of creatine per day is taken for 5 days to rapidly increase creatine levels in the body.

Erythropoietin (EPO) can lead to an uncontrolled increase in red blood cell production, a practice known as blood doping.

A test measures what it intends to measure.

The overall validity of a test, reflecting its ability to accurately measure the underlying construct it's designed to assess.

A test appears to measure what it intends to measure, based on its appearance and content.

A test consistently produces similar results when repeated under the same conditions.

The sequence in which fitness tests are conducted, optimizing performance and minimizing fatigue.

A test of maximum strength in the chest press, where the individual performs a single repetition with the heaviest possible weight.

The middle value in a sorted dataset, where half of the values are below it and half are above it.

A test of agility that measures the time it takes to complete a pattern of running between lines, including a 5-yard left, 5-yard right, and then a sprint.

A method used to measure body composition by measuring the thickness of subcutaneous fat at specific locations on the body.

A test of aerobic capacity that involves running back and forth between two lines, with increasing speeds and recovery periods.

A grip where the palms face down, like holding a hammer, considered normal.

A grip where the palms face up, like holding a glass, referred to as reverse grip.

A grip where one hand is pronated (normal) and the other is supinated (reverse).

A grip with the thumb wrapped around the barbell, common for deadlifts.

A posture requirement for many exercises involving a flat back and stable base, ensuring proper force transfer.

Focuses on building a strong foundation with low resistance training and high volume of exercise (4-6 days/week).

Increases resistance and slightly decreases volume (3-4 days/week).

Prioritizes sport practice with high-intensity training and low volume of resistance training (1-3 days/week).

Allows for recovery with variable resistance training (0-3 days/week).

Exercises that work opposing muscle groups consecutively, like biceps curls followed by triceps extensions.

Exercises performed on unstable surfaces or with unstable equipment, challenging balance and strength. They're beneficial for trained and injured athletes.

Differences in force capabilities between the right and left limbs.

When you're weaker when using both sides of your body together compared to just one side.

When you're stronger when using both sides of your body together compared to just one side. This is common in trained athletes.

Exercising one limb at a time, like a single-leg squat.

There are three main warm-up types: general, specific, and RAMP. General warm-up increases HR, blood flow, and muscle temperature, while specific warm-up focuses on sport-specific movements. RAMP incorporates all aspects of a good warm-up, including raising the heart rate, activating muscles, mobilizing joints, and potentiating for the workout.

Range of motion (ROM) refers to the extent of movement possible at a joint. Ball and socket joints, like the hip and shoulder, have the greatest ROM due to their structure.

Elasticity means a tissue can return to its original length after stretching. Plasticity means the tissue can permanently lengthen after stretching. When stretching, we aim to achieve both elasticity and plasticity.

Static stretching involves holding a stretch for 15-30 seconds. It aims to inhibit muscle spindles, the receptors that detect muscle stretch, promoting relaxation.

This PNF technique involves a 10-second stretch, followed by a 1-second isometric contraction of the muscle being stretched, and then another 30-second stretch. It promotes relaxation by stimulating Golgi tendon organs.

A three-phase movement involving eccentric muscle stretch, a brief pause, and a powerful concentric contraction. It's used to generate powerful movements like jumping.

The brief pause between the eccentric and concentric phases of the Stretch Shortening Cycle (SSC). It allows the muscle to transition from stretching to shortening.

The elastic tissues in muscles that store energy during the eccentric phase of the SSC, which is then released during the concentric phase.

Exercises designed to improve power and explosiveness by utilizing the Stretch Shortening Cycle (SSC). Examples include jumps, hops, and bounding.

A structured approach to learning plyometrics, starting with simpler movements like stationary jumps and progressing to more complex exercises like box jumps.

The product of force applied and the time it acts. It reflects the effect of force over its duration.

Heavy resistance focuses on generating high force for a longer period, while explosive training focuses on quickly generating large amounts of force in a short time.

Speed-resisted training prioritizes increasing stride length, while speed-assisted training focuses on increasing stride frequency.

Metrics vital for analyzing and improving sprinting performance such as ground contact time, stride length, flight time, stride angle, speed, and acceleration.

Correcting the tendency to step outward during the initial drive by focusing on driving through the ground, maximizing push-off from the power leg.