Final Study Guide for App 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 To...

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. Steps: o Example: Athlete loses 2 kg during exercise: ▪ Fluid needed = 2 kg×1.5=3 liters2 \, \text{kg} \times 1.5 = 3 \, \text{liters}2kg×1.5=3liters.  3. 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. 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