Strength and Conditioning Final Exam ISSa| [Latest 2026/2027 Update] GUARANTEED SUCCESS!!
sliding-filament theory ✔️Actin filaments at each end of the sarcomere slide inward on myosin filaments, pulling the z-lines toward the center of
the sarcomere and thus contracting the muscle fiber.
motor unit ✔️a motor neuron and the muscle fibers it innervates
proprioceptors ✔️specialized sensory receptors that provide the central nervous system w/ information needed to maintain muscle tone and
perform complex coordinated movements.
bodily awareness of kinesthetics
muscle fiber types and uses ✔️type I = slow twitch
type IIa = fast twitch; muscular endurance -> middle distance runner
type IIb = fast twitch; explosive and powerful
role of nutritionist ✔️personalized nutritional counseling
dietary analysis of food records
nutritional education
referral and treatment of eating disorders
micronutrient ✔️nutrients required by the body that it cannot produce itself
macronutrient ✔️nutrients that are required in significant amounts in the diet.
3 classes:
proteins
carbohydrates
lipids (fats)
vitamin ✔️organic substance that cannot be synthesized by the body
mineral ✔️the chemical elements required by living organisms other than the 4 elements carbon, hydrogen, nitrogen, and oxygen that are
present in nearly all organic molecules
Anabolic steroids (definition) ✔️the synthetic derivatives of the male sex hormone, testosterone
supplements (definition) ✔️a product intended for ingestion that includes one of the following:
a vitamin
a mineral
an herb or other botanical
an amino acid
a dietary substance for use by humans to supplement the diet by increasing total dietary intake
cori cycle (definition) ✔️lactate is transported in the blood to the live where it is converted into glucose
krebs cycle (definition) ✔️takes place in mitochondria. A series of reactions that continue the oxidation of the substrate begun in glycosis. It's a
way we can continue to produce energy.
Minimal essential strain (MES) ✔️the threshold stimulus that initiates new bone formation
approx. 1/10 of the force required to fracture bone
, Resting oxygen uptake (MET) ✔️estimated at 3.5 mL of oxygen/kg of BW/min. (mL * kg ^-1 * min. ^ -1)
systolic blood pressure ✔️the pressure exerted against the arterial walls as blood is forcefully ejected during ventricular contraction.
diastolic blood pressure ✔️the pressure exerted against the arterial walls when no blood is being forcefully ejected through the vessels
five food groups ✔️grains
vegetables
fruits
dairy
protein
axial skeleton ✔️consists of the skull, vertebral column, ribs, and sternum
appendicular skeleton ✔️includes shoulder girdle, bones of arms, wrists, hands, pelvic girdle, and the bones of the legs, ankles, and feet
skeletal musculature ✔️a system of muscles that enables the skeleton to move
agonist muscle ✔️the muscle most involved in bringing about the movement. Also known as the prime mover
antagonist muscle ✔️a muscle that can slow down or stop the movement
synergist muscle ✔️the muscle that assist indirectly in a movement
seasonal training frequency guidelines ✔️off-season = 4-6 times
preseason = 3-4 times
in-season = 1-3 times
postseason (active rest) = 0-3 times
superset ✔️involves 2 sequentially performed exercises that stress 2 opposing muscles or muscle areas
compound set ✔️involves sequentially performing 2 different exercises for the same muscle group
torque ✔️the degree to which a force tends to rotate an object about a specified fulcrum
resistive force ✔️force generated by a source external to the body that acts contrary to muscle force
puberty (definition) ✔️period of time in which secondary sex characteristics develop and a child is developed into an adult
Sagittal plane ✔️divides the body into left and right sections
frontal plane ✔️divides the body into front and back sections
transverse plane ✔️divides the body into upper and lower sections
phosphagen system ✔️lasts 8-10 sec.
for short-term, high-intensity activities
active at start of all activities
glycolysis ✔️lasts 1.3 - 1.6 min.
helps lactate to resynthesize ATP
oxidative system ✔️lasts an unlimited amount of time
it's slow glycolysis through the Krebs cycle
rep-max continuum ✔️- use relatively heavy loads if the goal is strength/power
sliding-filament theory ✔️Actin filaments at each end of the sarcomere slide inward on myosin filaments, pulling the z-lines toward the center of
the sarcomere and thus contracting the muscle fiber.
motor unit ✔️a motor neuron and the muscle fibers it innervates
proprioceptors ✔️specialized sensory receptors that provide the central nervous system w/ information needed to maintain muscle tone and
perform complex coordinated movements.
bodily awareness of kinesthetics
muscle fiber types and uses ✔️type I = slow twitch
type IIa = fast twitch; muscular endurance -> middle distance runner
type IIb = fast twitch; explosive and powerful
role of nutritionist ✔️personalized nutritional counseling
dietary analysis of food records
nutritional education
referral and treatment of eating disorders
micronutrient ✔️nutrients required by the body that it cannot produce itself
macronutrient ✔️nutrients that are required in significant amounts in the diet.
3 classes:
proteins
carbohydrates
lipids (fats)
vitamin ✔️organic substance that cannot be synthesized by the body
mineral ✔️the chemical elements required by living organisms other than the 4 elements carbon, hydrogen, nitrogen, and oxygen that are
present in nearly all organic molecules
Anabolic steroids (definition) ✔️the synthetic derivatives of the male sex hormone, testosterone
supplements (definition) ✔️a product intended for ingestion that includes one of the following:
a vitamin
a mineral
an herb or other botanical
an amino acid
a dietary substance for use by humans to supplement the diet by increasing total dietary intake
cori cycle (definition) ✔️lactate is transported in the blood to the live where it is converted into glucose
krebs cycle (definition) ✔️takes place in mitochondria. A series of reactions that continue the oxidation of the substrate begun in glycosis. It's a
way we can continue to produce energy.
Minimal essential strain (MES) ✔️the threshold stimulus that initiates new bone formation
approx. 1/10 of the force required to fracture bone
, Resting oxygen uptake (MET) ✔️estimated at 3.5 mL of oxygen/kg of BW/min. (mL * kg ^-1 * min. ^ -1)
systolic blood pressure ✔️the pressure exerted against the arterial walls as blood is forcefully ejected during ventricular contraction.
diastolic blood pressure ✔️the pressure exerted against the arterial walls when no blood is being forcefully ejected through the vessels
five food groups ✔️grains
vegetables
fruits
dairy
protein
axial skeleton ✔️consists of the skull, vertebral column, ribs, and sternum
appendicular skeleton ✔️includes shoulder girdle, bones of arms, wrists, hands, pelvic girdle, and the bones of the legs, ankles, and feet
skeletal musculature ✔️a system of muscles that enables the skeleton to move
agonist muscle ✔️the muscle most involved in bringing about the movement. Also known as the prime mover
antagonist muscle ✔️a muscle that can slow down or stop the movement
synergist muscle ✔️the muscle that assist indirectly in a movement
seasonal training frequency guidelines ✔️off-season = 4-6 times
preseason = 3-4 times
in-season = 1-3 times
postseason (active rest) = 0-3 times
superset ✔️involves 2 sequentially performed exercises that stress 2 opposing muscles or muscle areas
compound set ✔️involves sequentially performing 2 different exercises for the same muscle group
torque ✔️the degree to which a force tends to rotate an object about a specified fulcrum
resistive force ✔️force generated by a source external to the body that acts contrary to muscle force
puberty (definition) ✔️period of time in which secondary sex characteristics develop and a child is developed into an adult
Sagittal plane ✔️divides the body into left and right sections
frontal plane ✔️divides the body into front and back sections
transverse plane ✔️divides the body into upper and lower sections
phosphagen system ✔️lasts 8-10 sec.
for short-term, high-intensity activities
active at start of all activities
glycolysis ✔️lasts 1.3 - 1.6 min.
helps lactate to resynthesize ATP
oxidative system ✔️lasts an unlimited amount of time
it's slow glycolysis through the Krebs cycle
rep-max continuum ✔️- use relatively heavy loads if the goal is strength/power
