TSAC-F Questions And Answers With
Verified Solutions Rated A+
Length-Tension Relationship - ANSWER✔✔ optimal contraction at mid range of
muscle lengthening
Rank the Energy Requirements for a Concentric, Isometric and Eccentric
Contraction - ANSWER✔✔ 1. Concentric (overcome load)
2. Isometric (match load)
3. Eccentric (resist load)
Rank the amount of Force (F = MA) Production in a Muscle during a Concentric,
Isometric and Eccentric Contraction - ANSWER✔✔ 1. Eccentric
2. Isometric
3. Concentric
Isokinetic Muscle Action - ANSWER✔✔ When a muscle shortens (contracts) at a
constant speed over the full range of motion - requires a specific machine
Isotonic Muscle Action - ANSWER✔✔ When a muscle shortens (contracts)
against a constant resistance w/in a given range - free wt machines
Proprioceptors - Muscle Spindles - ANSWER✔✔ - detect change in length and
rate of change
- detect stretch > results in motor unit activation > muscle contracts
Proprioceptors - GTO's - ANSWER✔✔ - activate in response to change in muscle
tension
- detects increase muscle tension > results in motor unit inhibition > muscle stops
contracting (protective mechanism for joint, tendon, ligament)
Initial Training Adaptations - ANSWER✔✔ Neural Improvements = first 6-10
weeks
Hypertrophy/Increased Cross Sectional Area = >/= 10 weeks
Anabolic Hormones - ANSWER✔✔ - HGH
- Testosterone
- IGF
,- Insulin (stores glycogen)
- Catecholamines (dopamine, epinephrine, norepinephrine > adrenaline)
Catabolic Hormones - ANSWER✔✔ - Glucocorticoids (Cortisol)
- Glucagon (releases glucose to blood)
What happens at a hormonal level with overtraining? - ANSWER✔✔ Acutely your
body increase anabolic hormones in response to exercise. With appropriate
progression over time there is an upregulation of anabolic receptors. Cortisol also
increases but in a small enough response to the appropriate stress. When the
daily>weekly accumulated stress exceeds the body's ability to recover, cortisol
takes over and leads to tissue breakdown and decreased performance).
Impacts of Aerobic Training on Anaerobic Training and Vice Versa -
ANSWER✔✔ - anaerobic training does not negatively impact aerobic capacity
- aerobic training may negatively impact STR, POW & HYP
- circuit training may improve VO2max
What is the difference between the blood pressure response to resistance training
and aerobic training? - ANSWER✔✔ w/ resistance training systolic and diastolic
blood pressure will go up acutely, w/ aerobic training only systolic will go up, if
diastolic goes up that's a red flag
progressive overload - effects on connective tissue v bone - ANSWER✔✔
enhances BMD and connective tissue strength but not seen with connective tissue
until >/= 80% 1RM
metabolism - ANSWER✔✔ total of all anabolic and catabolic rx in body
What are the body's 3 systems of ATP replenishment? - ANSWER✔✔ 1.
Phosphagen (PCr)
2. Glycolytic (Glucose)
3. Oxidative (fats > PRO)
Phosphagen Energy System - ANSWER✔✔ - anaerobic, short term, high intensity
- active in first 0-6 sec of exercise (requires time to recover)
- T2 > T1 ms fibers
, Glycolytic Energy System - ANSWER✔✔ - aka. glycolysis > results in pyruvate
- brkdwn of stored glycogen > blood
- active w/ intense exercise of up to 2 min
- pyruvate enters either:
fast glycolysis (anaerobic, results in lactate, will eventually fatigue and shift to
slow glycolysis)
slow glycolysis (aerobic, pyruvate shuttled to mitochondria and oxidized)
Oxidative Energy System - ANSWER✔✔ - primary source of ATP at rest or with
LI activity
- active w/ >/= 3 minutes of continuous activity
- fueled by LIP > PRO (PRO only with starvation or exercise > 90 min)
Lactate & Fatigue - ANSWER✔✔ - lactate = end product of fast glycolysis
- accumulation signifies onset of anaerobic energy MTB (phosphagen > glycolytic)
- ms fatigue is not caused by lactate directly, fatigue is a result of H+ ion
accumulation from ATP hydrolysis
What time frames of work are associated with each of the primary energy systems?
- ANSWER✔✔ 0-6 sec = phosphagen
6-30 sec = phosphagen/fast glycolysis
30s-2min = fast glycolysis
2-3 min = slow glycolysis/oxidative
>3min = oxidative
Lactate Threshold - ANSWER✔✔ The point during exercise of increasing
intensity at which blood lactate begins to accumulate above resting levels, where
lactate clearance is no longer able to keep up with lactate production.
- occurs at 50% of VO2max in untrained individual
- occurs at 75% in trained individuals > known as the lactate threshold shift >
allows for glycogen sparing/increased fat utilization, decreased lactate
production/increased clearance
oxygen deficit - ANSWER✔✔ - lag in oxygen uptake at the beginning of exercise
- totals energy contributions from anaerobic mechanisms
Verified Solutions Rated A+
Length-Tension Relationship - ANSWER✔✔ optimal contraction at mid range of
muscle lengthening
Rank the Energy Requirements for a Concentric, Isometric and Eccentric
Contraction - ANSWER✔✔ 1. Concentric (overcome load)
2. Isometric (match load)
3. Eccentric (resist load)
Rank the amount of Force (F = MA) Production in a Muscle during a Concentric,
Isometric and Eccentric Contraction - ANSWER✔✔ 1. Eccentric
2. Isometric
3. Concentric
Isokinetic Muscle Action - ANSWER✔✔ When a muscle shortens (contracts) at a
constant speed over the full range of motion - requires a specific machine
Isotonic Muscle Action - ANSWER✔✔ When a muscle shortens (contracts)
against a constant resistance w/in a given range - free wt machines
Proprioceptors - Muscle Spindles - ANSWER✔✔ - detect change in length and
rate of change
- detect stretch > results in motor unit activation > muscle contracts
Proprioceptors - GTO's - ANSWER✔✔ - activate in response to change in muscle
tension
- detects increase muscle tension > results in motor unit inhibition > muscle stops
contracting (protective mechanism for joint, tendon, ligament)
Initial Training Adaptations - ANSWER✔✔ Neural Improvements = first 6-10
weeks
Hypertrophy/Increased Cross Sectional Area = >/= 10 weeks
Anabolic Hormones - ANSWER✔✔ - HGH
- Testosterone
- IGF
,- Insulin (stores glycogen)
- Catecholamines (dopamine, epinephrine, norepinephrine > adrenaline)
Catabolic Hormones - ANSWER✔✔ - Glucocorticoids (Cortisol)
- Glucagon (releases glucose to blood)
What happens at a hormonal level with overtraining? - ANSWER✔✔ Acutely your
body increase anabolic hormones in response to exercise. With appropriate
progression over time there is an upregulation of anabolic receptors. Cortisol also
increases but in a small enough response to the appropriate stress. When the
daily>weekly accumulated stress exceeds the body's ability to recover, cortisol
takes over and leads to tissue breakdown and decreased performance).
Impacts of Aerobic Training on Anaerobic Training and Vice Versa -
ANSWER✔✔ - anaerobic training does not negatively impact aerobic capacity
- aerobic training may negatively impact STR, POW & HYP
- circuit training may improve VO2max
What is the difference between the blood pressure response to resistance training
and aerobic training? - ANSWER✔✔ w/ resistance training systolic and diastolic
blood pressure will go up acutely, w/ aerobic training only systolic will go up, if
diastolic goes up that's a red flag
progressive overload - effects on connective tissue v bone - ANSWER✔✔
enhances BMD and connective tissue strength but not seen with connective tissue
until >/= 80% 1RM
metabolism - ANSWER✔✔ total of all anabolic and catabolic rx in body
What are the body's 3 systems of ATP replenishment? - ANSWER✔✔ 1.
Phosphagen (PCr)
2. Glycolytic (Glucose)
3. Oxidative (fats > PRO)
Phosphagen Energy System - ANSWER✔✔ - anaerobic, short term, high intensity
- active in first 0-6 sec of exercise (requires time to recover)
- T2 > T1 ms fibers
, Glycolytic Energy System - ANSWER✔✔ - aka. glycolysis > results in pyruvate
- brkdwn of stored glycogen > blood
- active w/ intense exercise of up to 2 min
- pyruvate enters either:
fast glycolysis (anaerobic, results in lactate, will eventually fatigue and shift to
slow glycolysis)
slow glycolysis (aerobic, pyruvate shuttled to mitochondria and oxidized)
Oxidative Energy System - ANSWER✔✔ - primary source of ATP at rest or with
LI activity
- active w/ >/= 3 minutes of continuous activity
- fueled by LIP > PRO (PRO only with starvation or exercise > 90 min)
Lactate & Fatigue - ANSWER✔✔ - lactate = end product of fast glycolysis
- accumulation signifies onset of anaerobic energy MTB (phosphagen > glycolytic)
- ms fatigue is not caused by lactate directly, fatigue is a result of H+ ion
accumulation from ATP hydrolysis
What time frames of work are associated with each of the primary energy systems?
- ANSWER✔✔ 0-6 sec = phosphagen
6-30 sec = phosphagen/fast glycolysis
30s-2min = fast glycolysis
2-3 min = slow glycolysis/oxidative
>3min = oxidative
Lactate Threshold - ANSWER✔✔ The point during exercise of increasing
intensity at which blood lactate begins to accumulate above resting levels, where
lactate clearance is no longer able to keep up with lactate production.
- occurs at 50% of VO2max in untrained individual
- occurs at 75% in trained individuals > known as the lactate threshold shift >
allows for glycogen sparing/increased fat utilization, decreased lactate
production/increased clearance
oxygen deficit - ANSWER✔✔ - lag in oxygen uptake at the beginning of exercise
- totals energy contributions from anaerobic mechanisms
