Strength and Conditioning EXAM ISSA

Muscle contraction is triggered when the following chemical neurotransmitters binds to receptors on the muscle - answer-acetylcholine Division of the peripheral nervous system controls voluntary movement - answer-somatic nervous system Type of motor unit can contract for many hours - answer-Slow of Motor Unit Type of motor unit has a large motor neuron & consists of a large bundle of type IIx muscle fibers - answer-Fast Fatiguable (FF) Voluntary movement starts in - answer-Cerebral Cortex The process that allows a muscle spindle to contract at the same rate as the muscle where it resides - answer-Alpha-gamma Co-activation How many nerves are contained within the peripheral nervous system - answer-43 Pairs The muscular system includes how many muscles - answer-approximately 650 Muscle fiber type that's the largest & produce the most amount of force - answer-Type IIx Cross-bridge cycle requires energy, which is provided by - answer-ATP hydrolysis The function of epimysium is too - answer-Protect muscle from friction against other muscles or bone. Muscle fiber type has a very small amount of mitochondria - answer-Type IIx Make-up of a person's muscle fiber ratio - answer-It can't be changed to a large degree Training with heavy loads causes - answer-Equal growth of type I and type II fibers Functions like girdles & guy wires to provide an interconnected structure - answer-Fascia Three possible mechanisms for inducing hypertrophy - answer-Mechanical tension, metabolic stress, muscle damage functional units that can make a muscle shorten - answer-Sarcomere Found within the appendicular skeleton - answer-Bones of the upper & lower extremities Movement between 2 adjacent vertebrae is made possible by - answer-Facet Joints Wolff's Law - answer-The body responds by increasing or decreasing the bone's diameter Cartilage plays important rolls such as - answer-Bone development Mature bone cells that maintain a bone's matrix - answer-Osteocytes Bone on bone contact that results in joint pain - answer-osteoarthritis Elastin allows tissues too - answer-regain their original shape after being stretched The main part or shaft of a long bone - answer-Diaphysis Frontal plane is an imaginary plane that divides the body into - answer-Anterior & posterior Angle that a joint rotates around its axis - answer-The direction of rotation The smallest blood vessel - answer-Capillaries Create more muscular support when performing an intense exercise - answer-Bracing effect of a tight core Largest lymphatic organ in the human body - answer-Spleen One of the main functions of the respiratory system - answer-removal of waste products of metabolism Normal amount of air displaced between inhalation & exhalation - answer-Tidal Volume Major glands of he endocrine system - answer-Hypothalamus The amount of blood pumped through the heart per minute - answer-Cardiac output Peripheral resistance - answer-The amount of resistance to blood flow in the arteries. Plasma makes up ____ percentage of blood volume - answer-55% Right atrium receives deoxygenated blood from the body & moves it too - answer-The right Ventricle Law of conservation of energy states that energy - answer-cannot be created or destroyed In short term, metabolic acidosis can - answer-impair muscle power & energy production Process of making ATP from glucose - answer-Glycolysis Cytoplasm & Sarcoplasm - answer-Sarcoplasm is where the action of the phosphates system & the reaction components take place The time it takes to fully replenish stored phosphocreatine after maximum effort exercise - answer-15-25 minutes The formation of glucose from noncarbohydrate sources - answer-gluconeogenesis Lactate threshold corresponds with - answer-Rapid drop in physical output & performance Actions occur within the mitochondria during the first 10-30 seconds of maximal activity - answer-Mitochondria absorb protons (H+) Enzyme breaks down triglycerides into fatty acids during lipolysis - answer-Hormone-sensitive lipase Fuel type produces 106 ATP - answer-Fatty acids Mechanics are divided into two categories - answer-dynamic and static. Class of lever is the fulcrum (axis) located between the effort and the load - answer-First-class a state of no acceleration, with the body at rest - answer-Equilibrium Point at which both body mass & weight are equally distributed - answer-center of gravity. Force is a product of - answer-mass times acceleration. shearing refers too - answer-cutting or breaking. The muscles responsible for protraction of the scapulothoracic (ST) joint - answer-pectoralis major. Adduction - answer-Movement toward the midline Primary wrist movements include - answer-ulnar deviation Ankle is formed by three bones; the tibia, the fibula, and - answer-Talus When using skinfold calipers to assess body composition, how should the skin of the suprailiac region be pinched - answer-At a 45-degree angle it is better to think of posture as - answer-ideal or not ideal. when muscles surrounding a joint are abnormally weakened or overactive, thus limiting a joint's movement - answer-Muscle imbalance When conducting the Rockport one-mile walk test, when should the participant's heart rate be measured - answer-At the end of the test only Why is the three-minute step test used less frequently than the Rockport one-mile walk test and the Cooper 12-minute run test - answer-It is less effective and has a lower percentage of participant completion the lunge assessment - answer-The coach will observe the lunge movement with little or no coaching. When conducting a standard squat assessment, the participant should be observed - answer-anterior, posterior, and lateral positions. a gait assessment - answer-A gait assessment requires a coach to observe the client while walking. the reduction in the normal curvature of the spine - answer-Flat back A basic fitness assessment includes flexibility, posture, mobility, and - answer-general strength assessments. The ability to exert muscular force under a given condition is known as - answer-strength Which type of strength refers to the ability to perform fast actions - answer-dynamic strength which type of strength forms the foundation for all other types of strength - answer-Maximal strength The Borg CR10 scale is used to measure - answer-an athlete's rate of perceived exertion (RPE) Before performing any 1RM attempt, at least how many warm-up sets, with progressively heavier loads are recommended - answer-3 With regard to the two-arm loaded carry exercise, the goal for elite athletes is to carry - answer-200% of body weight for 30 seconds. The single-leg standing calf raise is clearly a test of - answer-strength-endurance Which of the following assessments is used to determine an athlete's reactive strength - answer-Depth jump When conducting the 30-meter shuttle run, what specifically is measured at the end point of the test - answer-Maximum speed a rapid whole-body movement with a change of direction or velocity in response to a stimulus - answer-Agility Data and information based on facts, not opinions - answer-objective data. muscular strength - answer-the exertion of force on physical objects. In the acronym SMART, used to identify the five requirements for an achievable goal, what does 'M' stand for - answer-Measurable the three stages of the General Adaption Syndrome (GAS) - answer-alarm, resistance, and exhaustion. program design principles - answer-adaptation is a result of improved physiological efficiency. The total maximum weight that an athlete can move for a single rep - answer-1 RM. combination of sets of two exercises targeting opposing muscle groups completed in succession with little to no rest between them - answer-Super set suggested rest periods, between sets, for hypertrophy training - answer-30-60 seconds The strategic implementation of specific training phases - answer-periodization. an acute sign of overtraining - answer-Increased resting heart rate (by 5 to 10 bpm) The full motion of a limb about a particular joint - answer-range of motion. flexibility and stretching - answer-Flexibility is the outcome of stretching A person's ability to accept a modest amount of discomfort while stretching - answer-stretch tolerance. A fibrous band of fascia created between tissues as a result of injury, muscle stress, or overuse is an - answer-adhesion type of tension is generated by external forces - answer-Passive tension A sudden stretch to the tendon of a muscle results in muscle contraction response - answer-myotatic stretch reflex. With the application of heat, tendon and ligament elasticity can be increased by what percentage - answer-Up to 25% Research suggests the greatest appreciable changes in ROM occur with static stretching - answer-between 15 and 30 seconds. An increase in flexibility affects the two types of ROM need for sport and functional movement - answer-active and passive. muscle contraction maintains constant tension in the muscle as the length changes - answer-Isotonic The SSC of muscle contraction driving plyometrics has three phases - answer-a loading eccentric phase, a transitional amortization phase, and a(n): unloading concentric phase. which stage of the SSC are the muscle spindles stretched along with the noncontractile tissues within the muscle - answer-Eccentric phase What detects changes in length of muscle fiber - answer-Muscle spindle plyometrics - answer-With a foundation of power, plyometrics can benefit athletes of any sport. recovery from plyometric training, what is the recommended duration of rest between training sessions - answer-48-72 hours Regarding the progression of plyometric exercises, which of the following is the logical progression from the squat jump - answer-Broad jump the progression of plyometric exercises - answer-Quick changes of direction encourage neuromuscular overload. the transition from absorbing force to generating force and acceleration is the - answer-amortization phase. A slower eccentric phase will result in - answer-less potential energy than a faster eccentric phase. A longer amortization phase will result in - answer-the loss of potential energy in the form of heat & reduced kinetic output in muscle contraction. The core is also known as the - answer-lumbopelvic-hip-complex (LPHC). The musculature of the core is divided into - answer-local and global stabilizers. Physical therapists and orthopedic specialists use three widely accepted tests of muscular endurance to test core endurance over strength - flexor endurance test, extensor endurance test, and the - answer-side bridge. the core - answer-Muscular endurance of the core is more important for core stability than strength The first step in core progression focuses on - answer-muscle recruitment. the following exercises is often used for stabilization and core stability - answer-Bird dog When performing the standing landmine twist exercise, the athlete should - answer-avoid lumbar rotation. Where should an athlete's elbows be placed when performing a plank exercise - answer-Directly below the shoulders When performing a sit-up, the athlete should lie supine - answer-with knees bent at 90 degrees and arms crossed at the chest. the following core exercise is considered a multi-planar exercise - answer-Modified side plank with hip external rotation There are various major dysfunctions of the hip a coach can observe, including - answer-lateral weight shift.