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Shoulder Flexion B. Wrist extension C. Shoulder Extension D. Shoulder Abduction Which of the following identifies the movement of the elbow joint during the upward phase of this exercise? Extension in the sagittal plane B. Extension in the frontal plane C. Flexion in the sagittal plane D. Each chapter is presented in outline format for quick review. The junction between a motor neuron nerve cell and the muscle fibers it innervates is called the motor end plate, or, more often, the neuromuscular junction A motor neuron and the muscle fibers it innervates are called a motor unit.
The sarcoplasm, which is the cytoplasm of a muscle fiber, contains contractile components consisting of protein filaments, other proteins, stored glycogen and fat particles, enzymes, and specialized organelles such as mitochondria and the sarcoplasmic reticulum. The release of phosphate from the ATP splitting process then causes the myosin head to change shape and shift.
This pulls the actin filament in toward the center of the sarcomere and is referred to as the power stroke; ADP is then released. Once the power stroke has occurred, the myosin head detaches from the actin but only after another ATP binds to the myosin head because the binding process facilitates detachment.
The myosin head is now ready to bind to another actin as described in step 1 , and the cycle continues as long as ATP and ATPase are present and calcium is bound to the troponin. Once a sufficient amount of acetylcholine is released, an action potential is generated across the sarcolemma, and the fiber contracts. Similarly, a stronger action potential cannot produce a stronger contraction.
The brief contraction that results is referred to as a twitch. Motor Unit Recruitment Patterns o The force output of a muscle can be varied through change in the frequency of activation of individual motor units or change in the number of activated motor units. Proprioception o Information concerning kinesthetic sense, or conscious appreciation of the position of body parts with respect to gravity o Processed at subconscious levels o Proprioceptors are specialized sensory receptors that provide the central nervous system with information needed to maintain muscle tone and perform complex coordi-nated movements.
The blood transports oxygen from the lungs to the tissues for use in cellular metabolism, and it transports carbon dioxide from the tissues to the lungs, where it is removed from the body. What is the Skeletal Muscle Pump? The muscle pump works with the venous system, which contains the one-way valves for blood return to the heart. The contracting muscle compresses the veins, but since the blood can flow only in the direction of the valves, it is returned to the heart.
This mechanism is one of the reasons that individuals are told to keep moving around after exercise to avoid blood pooling in the lower extremities. On the flip side, it is important to periodically squeeze muscles during prolonged sitting to facilitate blood return to the heart. How important is it to train the muscles of respiration? Biomechanics - focuses on the mechanisms through which the musculoskeletal components interact to create movement. A mechanical advantage greater than 1.
First-class lever: a lever for which the muscle force and resistive force act on opposite sides of the fulcrum. Due to its mechanical advantage, the required muscle force is smaller than the resistive force.
The mechanical advantage is thus less than 1. Most of the skeletal muscles operate at a considerable mechanical disadvantage. Thus, during sports and other physical activities, forces in the muscles and tendons are much higher than those exerted by the hands or feet on external objects or the ground.
The sagittal plane slices the body into left-right sections. The frontal plane slices the body into front-back sections. The transverse plane slices the body into upper-lower sections. Power is a direct mathematical function of force and velocity. The forces generated within the muscle and acting to shorten it are greater than the external forces acting at its tendons to stretch it. The forces generated within the muscle and acting to shorten it are less than the external forces acting at its tendons to stretch it.
Follow conservative recommendations. Performing several variations of an exercise results in more complete muscle development and joint stability. Take care when incorporating plyometric drills into a training program. The replenishment of ATP in human skeletal muscle is accomplished by three basic energy systems: 1 phosphagen, 2 glycolytic, and 3 oxidative.
Recall: If oxygen is present in sufficient quantities, the end product of glycolysis, pyruvate, is not converted to lactate but is transported to the mitochondria, where it is taken up and enters the Krebs cycle. This releases free fatty acids from the fat cells into the blood, where they can circulate and enter muscle fibers. At no time, during either exercise or rest, does any single energy system provide the complete supply of energy. Repletion of muscle glycogen during recovery is related to postexercise carbohydrate ingestion.
It has been theorized that the endocrine system can be manipulated naturally with resistance training to enhance the development of various target tissues, thereby improving performance. Though chronic high levels of cortisol may have adverse catabolic effects, acute increases may contribute to the remodeling of muscle tissue. Anaerobic training: high-intensity, intermittent bouts of exercise. In advanced lifters, the central nervous system might adapt by allowing these athletes to recruit some motor units not in consecutive order, recruiting larger ones first to help with greater production of power or speed in a movement.
These changes result in enhanced muscular strength, power, and muscular endurance. The new myofilaments are added to the external layers of the myofibril, resulting in an increase in its diameter. Osteoblasts lay down additional collagen fibers. Previously dormant osteoblasts migrate to the area experiencing the strain. The collagen fibers become mineralized, and the bone diameter effectively increases.
The exercises selected should be structural and weight bearing. Strenuous exercise does not appear to cause any degenerative joint disease when progressively overloaded appropriately. In terms of absolute strength, women are generally weaker than men because of their lower quantity of muscle. Relative to muscle cross-sectional area, no differences in strength exist between the sexes, which indicates that muscle quality is not sex specific. Encourage children to participate in injury prevention programs Recommend that athletes w ear appropriate clothing and footwear during practice and games.
Advancing age is associated with a loss of muscle mass, which is largely attributable to physical inactivity.
A direct result of the reduction in muscle mass is a loss of muscular strength and power. The athlete may not concentrate well at these under-aroused levels. These techniques are of extreme importance when one is executing complex tasks and those not well learned.
The Sports Dietician will develop a plan while including 1 the appropriate calorie level 2 macronutrients and micronutrients in recommended amounts 3 adequate fluids and electrolytes 4 supplements as necessary to help correct a nutrient deficiency, make up for potential nutrient shortfalls, or meet training goals. Standard Nutrition Guidelines My Plate - can be found at www. Those who are more physically active should adjust the guidelines to meet their specific dietary needs Should be considered a starting point that athletes can use to evaluate their diet.
If a diet provides a variety of foods from each group, it is more likely to contain an adequate amount of each vitamin and mineral. If a diet excludes an entire food group, specific nutrients may be lacking. Intakes above the UL increase potential risk of adverse effects. The UL represents intake from all sources including food, water, and supplements. Research also suggests that higher-protein, lower-carbohydrate diets can favorably affect blood lipids, particularly in obese individuals Though research suggests that supplemental, but not dietary, protein increases calcium losses through urine, in healthy individuals consuming 0.
Aerobic endurance athletes who consume a sufficient number of calories require approximately 1. Strength athletes need approximately 1.
Athletes who generally do a combination of strength and aerobic endurance or anaerobic sprint training and who are consuming adequate calories should ingest 1. Protein consumed after exercise increases muscle protein synthesis, and muscle sensitivity to amino acids is enhanced for up to 48 hours after a bout of exercise. Sucrose occurs naturally in most fruits and is crystallized from the syrup of sugar cane.
It is the primary carbohydrate in beer. Grains, legumes, and vegetables are good sources of starch. Some are partially resistant to human digestive enzymes. Energy is stored primarily as adipose tissue in humans, but small amounts are also found in skeletal muscle, especially in aerobically trained athletes. Body fat insulates and protects organs, regulates hormones, and carries and stores the fat-soluble vitamins A, D, E, and K. Pregnant women should avoid alcohol, and breastfeeding women should be cautious about their intake if they choose to drink.
Excessive intake can be toxic. The two sugar alcohols most likely to cause gastrointestinal issues are sorbitol and mannitol o Athletes can choose from either high or low glycemic index carbohydrates before competition, since the research does not indicate that one is more advantageous than the other.
Consume 0. RMR can then be multiplied by an activity factor from 1. These include dehydration, heat illness, muscle cramping, fatigue, dizziness, suppressed immune system functioning, hormone imbalances, hyperthermia, reduced muscle strength, decreased plasma and blood volume, low blood pressure, electrolyte imbalances, kidney failure diuretic abuse , fainting, and death extreme cases.
Bulimia nervosa - characterized by recurrent consumption of food in amounts significantly greater than would customarily be consumed in a discrete period of time. Purging follows episodes of binge eating and may include one or more of the following: self-induced vomiting, intense exercise, laxative use, or diuretic use. Ergogenic aid: Any substance, mechanical aid, or training method that improves sport performance; for the purposes of this review, the term refers specifically to pharmacological aids.
Before purchasing or consuming a product, an athlete should seek guidance from qualified professionals to make sure the choice is both legal and effective. For untrained individuals, this does not likely require highvolume training. For trained individuals, a high-intensity, high-volume resistance training program is likely needed in order for benefits to be realized with HMB supplementation. Additionally, creatine supplementation is safe and relatively inexpensive.
Testing can be used to assess athletic talent, identify physical abilities and areas in need of improvement, set goals, and evaluate progress. Environmental factors such as temperature, humidity, and altitude can also influence test performance, so testers should try to standardize environmental conditions as much as possible. Ensure consistency among testers. The same tester should administer a given test to all athletes if possible. Each tester should administer one test at a time.
Conversely, assessment of high-speed muscular strength can involve measuring the 1RM of explosive resistance training exercises, the height of a vertical jump, or the time to sprint up a staircase. ATP is the primary energy source for both low-speed and highspeed muscular strength tests. They should arrive for testing normally hydrated. Six such round trips are made as fast as possible without stopping. The upper back must touch the floor before each curl-up.
It is recommended that strength and conditioning professionals use the IRT1. Place markers 2 m apart at both ends of the test course at the start and turning lines. Also measure out a 5 m distance behind the start line. The athletes should run the course with a submaximal effort for practice. At the sound of the second signal, athletes arrive at the turning line and then run back to the starting line, arriving in time with the next sound. At this point the athletes stop and wait for the next sound.
A warning is given the first time the start or turning line is not reached. The test is conducted on a firm surface and on a soft surface. The stances are held for 20 seconds with eyes closed for each condition and hands on hips. Athletes are told to keep as steady as possible, and if they lose balance, they attempt to regain their initial position as quickly as possible.
The error scores from the BESS test are summed into a single score. Within a single trial, the athlete remains facing in the beginning direction and the stance leg remains the same, with the other leg doing all of the reaching. Three trials are performed for each condition and averaged. The heels remain in contact with the floor at all times.
The athlete performs a minimum of five repetitions, and the assessor views the movement from the side. Typically, it should last between 10 and 20 minutes; the shorter time periods are far more common in the majority of training sessions.
When Should an Athlete Stretch? If performing partner assisted PNF stretching, communicate clearly with your partner. The five-point body contact position provides stability for seated or supine exercises. Seated or supine exercises performed on a bench usually require a five-point body contact position. The most common methodology used in modern strength and conditioning facilities is application of chains or rubber bands. Then, if their 5RM is pounds, they would subtract the average chain resistance from this load.
The feet are placed in a hip-width position with the ankles dorsiflexed. In this position the athlete places the chin and shoulders onto the tire. Instruct the athlete to move the feet back, raise the chest, and contract the musculature of the low back. Instruct the athlete to drive the tire forward rather than lift it.
Additionally, encourage athletes to keep the hips slightly below the shoulders during this movement. This causes a heavier tire to move slowly.
The tire will lose momentum once it reaches hip height. This position can be dangerous as the tire could fall back on the athlete. Instruct the athlete to drive the tire forward and move forward with the tire as it rises. Strike it with the quadriceps at hip height. Should be positioned to the left and right of the lifter. Spotters assist the lifter by pushing on the tire when needed and are alert in case the lifter slips or loses grip with one or both hands.
Spotters also need to be aware of the area surrounding the lift. The tire flip is a moving exercise. However, these strength gains are significantly lower than those typically seen with traditional weightlifting-based training methods.
It appears that kettlebells are probably best used as general preparation exercise and that more traditional training methods such as weightlifting are more effective for developing maximal strength and jumping performance capacity. The stretch-shortening cycle combines mechanical and neurophysiological mechanisms and is the basis of plyometric exercise.
A rapid eccentric muscle action stimulates the stretch reflex and storage of elastic energy, which increase the force produced during the subsequent concentric action.
A more important consideration is technique. Tests should be performed on the same surface used for drills. In short, velocity is speed with a direction. These findings suggest that RFD and proper biomechanics are two of the primary limiting factors influencing sprint performance.
Series: a group of sets and relief intervals. Set: a group of repetitions and relief intervals. Volume: the amount of work performed in a given training session or time period. Work:rest ratio should be Gradually increase intensity and, to a lesser extent, duration. A sound year-round aerobic endurance training program should be divided into sport seasons with specific goals and objectives designed to improve performance gradually and progressively.
Periodization - is the logical and systematic process of sequencing and integrating training interventions in order to achieve peak performance at appropriate time points.
Is subdivided into various periods of training including preparatory, competitive, and transition periods. Is divided into preparatory, competitive, and transition periods of training.
The most common duration is 4 weeks. Consists of microcycles that are linked together. Composed of multiple workouts. Periodization of training begins with general global training targets set forth in the multiyear or annual training plan and becomes more specific as the program is developed for the macro-, meso-, and microcycles. For example, annual training plans set the general pathway for a training year, while the other cycles set the means, methods, and modes used to get to the primary competitive targets.
This period should not last longer than four weeks, because long periods with reduced training will require the athlete to engage in a longer preparatory period in order to regain sporting form. Ideally, the nutritionist has been formally trained in food and nutrition sciences and is a Registered Dietitian RD recognized by the American Dietetic Association. Decreased Collagen Synthesis. Increased Number of Inflammatory Cells. Edema inhibits contractile tissues and can significantly limit function.
Fibroblastic Repair: Collagen Fiber Production. Decreased Collagen Fiber Organization. Decreased Number of Inflammatory Cells. Once the inflammatory phase has ended, tissue repair begins; this phase allows the replacement of tissues that are no longer viable following injury. This phase of tissue healing begins as early as two days after injury and may last up to two months. Increased Tissue Strength. The weakened tissue produced during the repair phase is strengthened during the remodeling phase of healing.
Production of collagen fibers has shifted to a stronger Type I collagen, allowing the newly formed tissue the opportunity to improve its structure, strength, and function. Tissue remodeling can last months to years after injury. Greatest priority is creating a needs analysis or assessment.
A feasibility study is conducted to determine costs, facility location, programs of interest. Work with the architect to finalize blueprints, include equipment specifications, spacing is designed to be user friendly, facility is designed to provide easy access to all athletes.
Deadlines must be set and adhered to. Focuses on staffing considerations. The focus is on improving and reorganizing to meet current needs. The lights should be between 50 and lumens.
The air should be exchanged anywhere from 8 to 12 times per hour to prevent odors caused by stagnant air. A general guideline is two to four fans for every 1, square feet. Any designated walkways in the circuit training area should be between 4 and 7 feet wide. Staff Preparedness 1. Maintenance of professional certification 2. Review of emergency response procedures a. Rudimentary first aid procedures annually b. Common training facility injuries and their prevention c. Building evacuation plan 4.
Knowledge and understanding of program policies and procedures a. Review of room capacity and safe supervision ratios b. Re view of preparticipation screening and clearance procedure c. Re view of personal and professional liability, negligence, and insurance coverage issues 5. Knowledge and understanding of governing body rules and regulations a. Re view of general knowledge of regulations b.
Re view of rules specific to administering the strength and conditioning program 6. Knowledge and understanding of cleaning and maintenance issues and needs 7. Knowledge and understanding of program philosophy and instruction methods a. Technique and drill instruction b. Body composition guidelines and nutritional consultation c. Emergency Equipment o Emergency equipment should be readily available in an emergency situation. Injury may occur to the spotters or lifter if the path of the bar is impeded in any way.
Bumper plates are recommended when performing any Olympic style lift such as the clean so that the bar may be released without damage to the lifting area. Parallel arm position -Grasp the bar with a closed, pronated grip at shoulder-width -place the bar on top of the anterior deltoids with elbows fully flexed, arms parallel to floor 2.
Note: Some back pads are not long enough to allow the back of the head to be in contact with the bench. If necessary, adjust the seat height to correctly position the handles. The feet should be hip width apart or slightly closer with the palms of the hands flat on the floor shoulder width apart and the elbows pointing backward.
Also, stack the right arm evenly on top of the right side of the torso. Extend the knees and flex the shoulders to roll the ball forward and the arms across the top of the ball until it comes very close to the face.
If the rack does not have band pegs, loop the bands around the handles of heavy dumbbells that will not move during the exercise. Tension should be applied to the bar when the exercise is performed, but at the bottom of the range of motion, the bands should be slack to apply no load to the bar. Keep the elbows fully extended and the back neutral. They are exercise mode, training frequency, exercise duration, and training intensity.
The optimal way to develop a sound training program is to have the factors related to aerobic endurance evaluated and then use that information to generate a training program specific to the individual, using the design variables.
Running, Cycling, Swimming etc. Frequency The number of training sessions conducted per day or per week. Duration The length of time the training session is conducted. Intensity Effort expended during a training session. There are several types of aerobic endurance training programs with varying frequency, duration, and intensity parameters. Each utilizes the four design variables and results in specific outcomes. Approach 1. If the stem of the question is long you might want to read the options first.
In this way, when you read the stem of the question, you may be able to better focus on the relevance of the information presented. Examine opposites first. If you cannot eliminate both of them immediately, there is a good chance that one is the correct answer. If you can eliminate both opposites right away, the remaining choice by default is the correct answer. These may be choices that say the same thing in slightly different ways.
If you cannot discriminate between them, it is possible that both are incorrect. If you see best, most, first, initial, primary, and so forth it means you have to set priorities. All of the choices could correctly answer the question; however you must go through a process of rank to reach the best option. Phrases such as except, all but, least, and so forth mean that you have to search for an answer that is false, or low priority. For instance, do not eliminate a correct choice because you chose the same letter choice as a response in the item immediately preceding the one you are currently answering.
Read the question at face value. Sample Question A college basketball player is utilizing the bench press as part of her resistance training program. The bench press targets which of the following? Focus of Question: The bench press targets which of the following? The multiple choice questions on the CSCS examination will have only 3 options to choose from. This information can be found directly in a textbook or other resource.
Pulmonary b. Aortic c. Tricuspid d. Mitral Bicuspid Application: The correct response or desired outcome varies based on the situation at hand. Example Application Question You are designing a training program for a 70 year old female golfer, which of the following should be evaluated first?
Upper body strength b.
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