Final Study Guide PDF

Final study guide How to Calculate Percentages of Macronutrients 1. Calculations: o Calories from Carbs = grams of carbs × 4 kcal/g. o Calories from Protein = grams of protein × 4 kcal/g. o Calories from Fat = grams of fat × 9 kcal/g. o Total...

Final study guide How to Calculate Percentages of Macronutrients 1. Calculations: o Calories from Carbs = grams of carbs × 4 kcal/g. o Calories from Protein = grams of protein × 4 kcal/g. o Calories from Fat = grams of fat × 9 kcal/g. o Total Caloric Intake = sum of calories from carbohydrates, protein, and fat. 2. Importance in Strength and Conditioning: o Energy Distribution: Adjust macronutrient ratios for athletes with varying goals: ▪ Endurance athletes: Require higher carbohydrates for sustained energy. ▪ Muscle growth: Increased protein intake supports recovery and hypertrophy. ▪ Fat loss: Moderate carbs, higher protein, and careful fat intake to maintain energy and muscle mass. Fluid Replacement Post-Exercise 1. Guidelines for Fluid Replacement: o Weigh the athlete before and after exercise. o Weight Lost = Pre-exercise weight - Post-exercise weight. o Multiply weight lost by 1.5 to determine required fluid intake (liters). o Recommended Intake: 1.5 liters per kilogram of weight lost. 2. Practical Considerations: o Include electrolytes for activities longer than 1 hour or high-intensity efforts. o Promote small, frequent sips for optimal absorption and comfort. Physiological Adaptations 1. Neural vs. Hypertrophic Adaptations: o Neural Adaptations: ▪ Increased motor unit recruitment. ▪ Improved firing rates and intermuscular coordination. ▪ Prominent in early training phases or with beginners (e.g., children). o Hypertrophic Adaptations: ▪ Muscle cross-sectional area increases. ▪ Stimulated by overload, high volume, and consistent training over weeks/months. Example: A 12-year-old builds strength primarily through neural efficiency, as hormonal changes limit hypertrophy. 2. Training-Specific Adaptations: o Endurance Training: Increases capillary density and mitochondrial efficiency. o Strength Training: Enlarges Type II fibers, boosting explosive power. Periodization 1. Phases of Periodization: o Hypertrophy/Endurance Phase: High volume, moderate intensity; builds muscle size and stamina. o Strength Phase: Moderate volume, higher intensity; focuses on force production. o Power Phase: Low volume, high intensity; develops speed and explosive power. 2. Program Structure: o Macrocycle: Long-term training plan (e.g., 1 year). o Mesocycle: Intermediate periods (e.g., 4-6 weeks for hypertrophy).  o Microcycle: Short-term training units (e.g., 1-week blocks). Energy Systems 1. Linking Energy Systems to Exercises: o ATP-PC System: Short bursts (0-10 sec), e.g., sprints, max lifts. o Glycolytic System: Moderate effort (30-120 sec), e.g., 400m run, HIIT. o Oxidative System: Long-duration efforts (>2 min), e.g., marathons, steady- state cardio. 2. Work:Rest Ratios: o ATP-PC: 1:12 to 1:20 (e.g., 10s work, 2 min rest). o Glycolytic: 1:3 to 1:5 (e.g., 30s work, 90s rest). o Oxidative: 1:1 to 1:3 (e.g., 5 min work, 5-10 min rest). Force Production 1. Key Biomechanical and Anatomical Factors: o Joint Angles: Optimize joint positioning for force (e.g., squat depth). o Muscle Activation: Efficient use of prime movers (e.g., glutes in hip extension). o Stretch-Shortening Cycle: Harness elastic energy for plyometric power. 2. Stretch Reflex: o The stretch reflex is a natural reaction to a muscle being stretched. Imagine a rubber band: when stretched and released, it recoils with force. Similarly, muscles store energy during a stretch, which is then released as they contract. o The stretch reflex is crucial in activities like sprinting, jumping, and other explosive movements. o The stretch shortening cycle (SSC) involves three phases: eccentric, amortization, and concentric.  1. Eccentric: The muscle lengthens (stretch). 2. Amortization: The brief pause between stretching and contracting. 3. Concentric: The muscle shortens to propel the body. 3. Series Elastic Component (SEC): o The SEC stores elastic energy during the eccentric phase, which is released during the concentric phase. o If the amortization phase is too long, the stored energy dissipates as heat, reducing jump height and performance. o A rapid eccentric phase, followed by an immediate concentric phase, maximizes performance (e.g., higher jump height). o 4. Practical Applications: o Tailor mechanics (e.g., strengthen the deadlift to enhance the clean's first pull). Testing and Evaluation Sequence of Testing: 1. Non fatiguing 2. Agility 3. Max strength/ power 4. Sprint/speed 5. Local muscular endurance 6. Fatiguing anaerobic 7. Aerobic capacity test Order: Conduct tests from least to most fatiguing. 8. Specificity of Tests: o Tailor tests to the athlete's sport:  ▪ Sprinters: 40-yard dash, vertical jump. ▪ Rowers: Wingate test, 1RM back squat. Heart rate calculations Estimated max 220-age Karvonen estimated (max- resting heart rate) x Intensity + resting heart rate No questions from chapters 19,23,24 Lever Classes and Examples 1st Class Lever: Triceps extension 2nd Class Lever: Calf raises 3rd Class Lever: Bicep curl Mechanical Advantage: Depends on lever class. Muscle Actions Prime Mover (Agonist): Primary muscle responsible for movement. Antagonist: Opposes the agonist. Stops or slows down the movement Concentric Contraction: Muscle shortens. Eccentric Contraction: Muscle lengthens. Movement and Muscle Examples Shoulder Press (Upward Phase): Agonist: Deltoids Pull Down Rebound (Basketball): Agonist: Lats Lat Pulldown Phases: o Concentric: Pulling down (Lats shortening). o Eccentric: Returning up (Lats lengthening). Neurological vs. Hypertrophic Adaptations Initial Adaptations: Neurological (e.g., motor unit recruitment, firing rates). Long-Term: Hypertrophy (muscle size increase). Gender Differences: No difference in relative strength; differences occur in absolute strength. Testing Order 1. Non-fatiguing (e.g., body composition). 2. Agility (e.g., T-test). 3. Max Strength/Power (e.g., 1RM). 4. Speed yeah 5. Local Muscular Endurance (e.g., push-ups). 6. Fatiguing Anaerobic (e.g., 300-yard shuttle). 7. Aerobic Capacity (e.g., 1.5-mile run). Phases of Power Clean 1. First Pull 2. Transition 3. Second Pull 4. Catch Nutrition Recommendations Carbohydrate Intake: o Ultra-endurance athletes: 8-10 g/kg/day (10 ideal). o Strength athletes: 5-6 g/kg/day.  Protein Intake: o General fitness: 0.8-1 g/kg/day. o Aerobic athletes: 1-1.6 g/kg/day. o Strength athletes: 1.4-1.7 g/kg/day. o Reduced calorie diets: 1.8-2.7 g/kg/day. Fluid Replacement: Check page 210 for specific recommendations. Sports Drinks: 6-8% carbohydrate concentration is most ideal. 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 (e.g., increased activity at competition start). Parasympathetic: Rest and digestion. Fiber Types Type 1 (Slow Twitch): Endurance. Type 2 (Fast Twitch): Speed, power, strength. Stretching Techniques 1. Hold-Relax 2. Contract-Relax 3. Hold-Relax with Agonist Contraction: Stimulates autogenic and reciprocal inhibition. 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 (e.g., determining deficient areas in an athlete's test results). Know spotting techniques and grip types (supinated, pronated, alternate, hook). Practice reading complex questions carefully (e.g., “All of the following...except”).