CSCS Stuff

Bronchioles

3rd generation-22nd generation passages in the respiratory tree stemming from the Bronchi and giving rise to alveoli.

Sacral

5 vertebrae fused at the pelvis

Rotational Power

= Work/ Time where (Work = Torque x Angular displacement)

Which of the following tests is NOT used to measure maximum muscular power? a. Margaria-Kalamen Test b. vertical jump c. 40 yd sprint d. 1RM power clean

Answer is C

The bench press, vertical jump and 10m (11yd) sprint are the MOST valid tests for which of the following American football positions? a. quarterback b. defensive back c. wide receiver d. defensive lineman

Answer is D

Maintaining adequate glycogen stores a. spares the use of protein for energy b. improves maximum power c. decreases endurance performance d. helps athletes gain weight

Answer: A

The following is the most likely contributor to fatigue and poor performance: a. low protein intake b. iron deficiency c. low calcium intake d. omega 3 fatty acid deficiency

Answer: B

Which of the following BEST explains the need for increased protein intake by athletes? a. decreased protein oxidation during aerobic exercise b. increased need for tissue repair c. restriction of calories to lose weight d. the quality of protein consumed

Answer: B

Which of the following is a recommendation for lowering undesirably high levels of blood lipids? a. reduce complex carbohydrate intake b. limit saturated acuity intake to 30% of total calories c. consume a minimum of 500mg of dietary cholesterol per day d. replace saturated fatty acids with monounsaturated or polyunsaturated fatty acids

Answer: D

Bronchi

2nd generation passages in the respiratory tree stemming from the trachea and giving rise to bronchioles.

Acceptable Macronutrient Distribution Range (AMDR) for protein, which covers a wide range of protein intake.

- 5% to 20% of total calories for children ages 1 to 3 years - 10% to 30% of total calories for children ages 4 to 18 years - 10% to 35% of total calories for adults older than age 18 years

Protein Requirements

- Adults in a general fitness program can likely meet their protein requirements by consuming 0.8 to 1.0 g of protein per kilogram body weight per day. - Aerobic endurance athletes who consume a sufficient number of calories require approximately 1.0 to 1.6 g of protein per kilogram body weight per day. - Strength athletes need approximately 1.4 to 1.7 g of protein per kilogram body weight per day. - Athletes who generally do a combination of strength and aerobic endurance or anaerobic sprint training and who are consuming adequate calories should ingest 1.4 to 1.7 g of protein per kilogram body weight.

Carbohydrate Requirements for Athletes

- Aerobic endurance athletes training 90 minutes or more per day at moderate intensity (70-80% VO2 max) should aim for 8 to 10 g of carbohydrate per kilogram body weight per day o distance runners, road cyclists, triathletes, and cross-country skiers - Athletes who participate in strength, sprint, and skill activities need approximately 5 to 6 g of carbohydrate per kilogram body weight per day - *Within 30 minutes after aerobic endurance training, approximately 1.5 g of higher- glycemic carbohydrate per kilogram of body weight should be consumed to quickly stimulate glycogen re-synthesis* - Consistent intake of a low-carbohydrate diet leads to greater reliance on fat as a source of fuel.

Nutrition during Aerobic Endurance Sports

- Although sports drinks provide carbohydrates; they cannot keep up with an athlete's carbohydrate utilization during prolonged, intense activity, unless an excessive amount of fluid is consumed. - Consuming multiple types of carbohydrates together, such as sucrose, fructose, and glucose or maltodextrin, increases the rate of carbohydrate absorption and exogenous carbohydrate oxidation. - Aerobic endurance athletes should consume 30 to 90 g of multiple types of carbohydrates together, each hour during prolonged activity - Simply rinsing carbohydrates through the mouth without actually ingesting them seems to improve performance lasting approximately 1 hour by 2% to 3%. -Adding protein to a carbohydrate gel led to increased time until exhaustion during a bout of cycling while also attenuating the rise in creatine kinase (a marker of muscle damage) during cycling

Fluid Replacement During Activity in Adults

- Athletes should follow an individualized hydration plan. During prolonged activity in hot weather, they should consume a sport drink containing 20 to 30 mEq of sodium (460-690 mg with chloride as the anion) per liter, 2 to 5 mEq of potassium (78-195 mg) per liter, and carbohydrate in a concentration of 5% to 10%. - Ingestion of multiple types of carbohydrate versus a single carbohydrate will lead to greater gastric emptying, carbohydrate absorption, oxidation, and possibly better performance

Pre-Competition Meal General Guidelines

- Athletes should prehydrate, if necessary, several hours before exercise to allow for fluid absorption and urine output. - Athletes who eat at least 4 hours before competition should include approximately 1 to 4 g of carbohydrate per kilogram body weight and 0.15 to 0.25 g of protein per kilogram body weight - If the precompetition meal is consumed 2 hours before exercise, athletes should aim for approximately 1 g of carbohydrate per kilogram body weight. - During prolonged activity in hot weather, they should consume a sports drink containing 20 to 30 mEq of sodium (460-690 mg with chloride as the anion) per liter, 2 to 5 mEq of potassium (78-195 mg) per liter, and carbohydrate in a concentration of 5% to 10% - Liquid sources of carbohydrate may be preferable when the preexercise meal is 1 hour before the event. Consume 0.5 g carbohydrate per kilogram body weight is the meal is less than or equal to 1 hour before competition.

Fluid Intake Guidelines

- Athletes should start exercise or training in a hydrated state, *avoid losing more than 2% of body weight (due to sweat losses)* during exercise, and rehydrate completely after exercise and before the next training session. o Thirst may not be a reliable indicator of fluid needs for athletes who are heavy sweaters or those who are practicing intensely in hot environmental conditions o Strength coaches should ensure that athletes are given adequate time to drink and access to cool fluids (10-15 °C [50-59 °F])

Reactive-Strength Index

- Boxes of varying heights—for example, 20 cm, 30 cm, and 40 cm - A commercial device able to measure contact time—for example, a jump or contact mat (contact mat systems calculate jump height using flight time.) - Begin with the athlete standing on top of the drop box with the contact mat placed at least 0.2 m in front of the box. - Instruct the athlete to place hands on hips, to step forward off the box without stepping down or jumping up, and, upon contact with the ground, to jump as high as possible while minimizing contact time as much as possible. - From the measuring de vice, obtain the jump height and contact times. - The best of three trials is recorded. - Calculate the reactive strength index as jump height divided by contact time.

Weight (Fat) Loss

- Studies show that a variety of types of diets result in weight loss as long as the people following them are consuming fewer calories than needed to maintain weight. - Total calorie intake and dietary adherence, the ability to stick with a diet over time, are the two most important factors that predict successful weight loss. - A good portion of weight loss during dieting may come from muscle o Athletes who want to maintain muscle and lose body fat while dieting should consume about 1.8 to 2.7 g protein per kilogram body weight per day in addition to maintaining a moderate energy deficit of approximately 500 calories/day

Hexagon Test

24 inch sides to form 120 degree angles Athlete starts in the center of the hexagon (Begins on auditory signal) Athlete double leg hops from center of hexagon over each side and back to center Start with side directly in front of athlete and in continuous clockwise sequence until all six sides are covered three times (total of 18 jumps)

Standard Nutrition Guidelines choosemyplate.gov

- Calorie guidelines and portion recommendations for fruit, grains, and protein and an allowance for oil based on age and sex for individuals who get less than 30 minutes of moderate physical activity most days. - 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. o an athlete who excludes dairy from the diet may have a tough time meeting his or her nutrition requirements for calcium, potassium, and vitamin D. o an athlete who excludes all animal foods and fish might not meet their vitamin B12 needs. - B12 is found in meat, poultry, fish, eggs, and dairy foods, though some breakfast cereals, nondairy milk alternatives, meat substitutes, and nutritional yeast are fortified with B12 - A diet providing a variety of foods from each group is more likely to meet a person's o macronutrient (carbohydrate, protein, and fat) o micronutrient (vitamins and minerals) needs.

Symptoms of Bulimia Nervosa

- Chronically inflamed and sore throat - Swollen salivary glands in the neck and jaw area - Worn tooth enamel, increasingly sensitive and decaying teeth as a result of exposure to stomach acid - Acid reflux disorder and other gastrointestinal problems - Intestinal distress and irritation from laxative abuse - Severe dehydration from purging of fluids - Electrolyte imbalance (too low or too high levels of sodium, calcium, potassium, and other minerals), which can lead to heart attack.

Fiber Deficiency

- Deficiencies have been associated with constipation, heart disease, colon cancer, and type 2 diabetes. - DRI for fiber ranges from 21 to 29 g/day for women (depending on age, pregnancy, and lactation) - DRI for men is 30 to 38 g/day based on age group

Monosaccharides (glucose , fructose , and galactose) are single-sugar molecules.

- Glucose is present as circulating sugar in the blood, - Fructose accounts for the sweet taste of honey and occurs naturally in fruits and vegetables. It causes less insulin secretion than other sugars - Galactose combines with glucose to form lactose, milk sugar.

Relationships with Cholesterol

- High levels of total cholesterol , low-density cholesterol (LDL) and triglycerides are all associated with increased of heart disease. - High levels of saturated or trans fats, weight gain, and anorexia can all increase LDL cholesterol - High levels of high-density lipoproteins (HDL) are protective against heart disease, but are not a target of therapy - High intake of refined carbohydrates, weight gain, excessive alcohol intake, and very- low-fat diets can increase triglycerides. o a sedentary lifestyle, overweight or obesity, smoking, genetics, and certain diseases and medications can also affect triglycerides. - Recommendation: limiting saturated fat to less than 10% of total calories and replacing saturated fat with unsaturated fat

Nutrients that large portions of the population are not consuming

- Males and females in all age groups have a high prevalence of inadequacy of vitamin E o oils, nuts, and seeds are among the best sources - Males and females in all age groups have a high prevalence of inadequacy of magnesium o nuts and seeds (particularly pumpkin seeds, almonds, and cashews) and beans, including mung beans and lima beans - All individuals over the age of 2, mean usual intakes of fiber and potassium are below the DRI. - Calcium is also a nutrient of concern. o Dairy foods, fortified beverages (soy beverages, orange juice), and canned sardines are excellent sources of calcium - Vitamin D is also a nutrient of concern o Fatty fish, fortified beverages (milk, orange juice, soy beverages) and fortified yogurt are excellent sources of vitamin D - Iron is a concern for many women and adolescent females o Red meat, iron-fortified cereals, and beans are excellent sources of iron - Folate is a concern for many women and adolescent females o Beans, peas, peanuts, and sunflower seeds are among the best sources of dietary folate - Vitamin B12 absorption is affected by insufficient hydrochloric acid in the stomach, found in about 10-30% of older adults. o adults over the age of 50 are encouraged to consume foods fortified with synthetic vitamin B12 or take dietary supplements, because their bodies can typically absorb vitamin B12 from these sources o B12 is found in animal foods, fortified nutritional yeast, and fortified cereals. Beef, lamb, veal, and fish are some of the best sources of this nutrient

Pre-Compeition Meal for Aerobic Endurance Sports

- Precompetition meal may be most important for aerobic endurance athletes who compete in long-duration activity (>2 hours) in the morning. - Carbohydrates at the precompetition meal can significantly enhance glycogen stores and improve exercise time to exhaustion in those who regularly include carbohydrate in their diets, when consumed 3 or more hours before competition. - A high-carbohydrate meal plus a sports drink during the run improved endurance capacity by 22% compared to the placebo beforehand and sports drink during the run. - Endurance athletes who are not chronically adapted to a low-carbohydrate diet and start exercise with depleted glycogen stores will break down muscle to use protein for energy - Over time, adaptation to chronic consumption of a low-carbohydrate diet increases the body's reliance on its vast storage of fat as a fuel source during exercise - If race has an early start such as 7 AM the athlete should practice eating small amounts of food 1 to 2 hours before they start while also ensuring that they consume an adequate amount of carbohydrate during competition.

Post Competition Nutrition for Aerobic Endurance Sports

- Strenuous aerobic endurance events that result in measurable muscle damage, such as the marathon, lead to delayed glycogen resynthesis even if an athlete consumes a higher- carbohydrate diet - Though athletes are often told that they need to eat carbohydrate immediately after they finish competing, research shows that this isn't always necessary; they may be able to wait 2 hours after finishing a glycogen- depleting event before eating carbohydrate. - Athletes who have more than 24 hours to recover can likely wait before eating after exercise and replace their glycogen over the 24- hour time period after exercise as long as they consume an adequate amount of carbohydrate. - Athletes who train two or three times a day or have less than 24 hours to recover may want to consider eating or drinking a high- carbohydrate meal immediately after finishing their event and at regular intervals thereafter - Aerobic endurance exercise breaks down muscle tissue, so protein should be included in the aerobic endurance athlete's post-training meal - Protein after training has another benefit: it increases the rate of glycogen storage if carbohydrate intake is inadequate.

What are tests that asses maximum muscular power?

1RM power clea, standing long jump, vertical jump, static vertical jump, reactive strength index, margaria-kalaman test.

Disaccharides (sucrose, lactose, and maltose) are composed of two simple sugar units joined together.

- Sucrose (or table sugar), the most common disaccharide, is a combination of glucose and fructose. Sucrose occurs naturally in most fruits and is crystallized from the syrup of sugar cane. - Lactose (glucose + galactose) is found only in mammalian milk - Maltose (glucose + glucose) occurs primarily when polysaccharides are broken down during digestion. It is the primary carbohydrate in beer.

Overhead Squat

- The athlete holds the wooden dowel overhead with the shoulders fully flexed and with elbows locked. The grip should be twice shoulder-width and the feet approximately shoulder-width apart and toes pointing forward or slightly out - The athlete then squats down; the initial action is flexion of the hips and knees. The heels remain in contact with the floor at all times. - The lowering continues until the crease of the hips is below the top of the knee. - The athlete should be able to hold this position with the torso remaining upright (parallel to the tibia) and the wooden dowel (or barbell) comfortably overhead. - The athlete performs a minimum of five repetitions, and the assessor views the movement from the side. - The assessment is qualitative and the goal is to assess the physical competency, with the movement scored as pass/fail.

Star Excursion Balance Test

- The athlete stands in the center of a grid with eight lines (120 cm) extending out at 45° increments - The athlete maintains a single-leg stance facing in one direction while reaching with the contralateral leg as far as possible for each taped line, touching the farthest point possible and then returning to the bilateral position. 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. - The distance from the center of the star to the touch position is measured. - The starting direction and support leg are chosen randomly. Three trials are performed for each condition and averaged. - Trials are discarded if the athlete does not touch the line, lifts stance foot from the center grid, loses balance, or does not maintain start and return positions for 1 full second.

Nutrition Strategies for Altering Body Composition

- The first step toward altering body composition involves estimating calorie needs (though calorie is the common term, the technical term is kilocalorie) - The number of calories an athlete needs each day depends on a number of factors including genetics, body weight, body composition, training program, and age.

Protein Dietary Recommendations

- The need for amino acids in sedentary, healthy adults results from the constant turnover of cells and cellular proteins. - *The RDA for protein for men and women 19 years of age and older, based on nitrogen balance studies, is 0.80 g of good-quality protein per kilogram body weight per day* - Children, teens, and pregnant and lactating women have higher dietary protein needs as reflected in the RDA for these groups. - Protein needs are inversely proportional to calorie intake because small amounts of protein can be metabolized as a source of energy when a person is in a state of negative calorie balance

Static Vertical Jump

- The test procedures are essentially the same as for the vertical jump, except that the countermovement is removed. - Athlete descends into a squat position (knee angle approximately 110°) and holds this position for 2 to 3 seconds before jumping vertically

Balance Error Scoring System (BESS)

- The three stance positions are double-leg stance with feet together, single-leg stance on the nondominant foot with contralateral leg in approximately 90° of flexion, and tandem stance with the dominant foot in front of the nondominant foot (95). 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. - Errors include opening eyes; lifting hands from hips; touchdown of nonstance foot; step, hop, or other movement of the stance foot or feet; lifting forefeet or heel; moving hip into more than 30° of hip flexion or abduction; or remaining out of position for more than 5 seconds. - The error scores from the BESS test are summed into a single score.

Yo-Yo Intermittent Recovery Test

- These tests are more specific to team sports as they mimic the demands of short intensive bursts of exercise followed by short recovery periods. - Both of the tests consist of 2 X 20 m shuttle runs at increasing speeds interspersed with a 10-second period of recovery, with the IRT1 starting at 10 km/h and the IRT2 starting at 13 km/h. It is recommended that strength and conditioning professionals use the IRT1.

Symptoms of Anorexia Nervosa

- Thinning of the bones (osteopenia or osteoporosis) - Brittle hair and nails - Dry and yellowish skin - Growth of fine hair all over the body (lanugo) - Mild anemia and muscle wasting and weakness - Severe constipation - Low blood pressure, slowed breathing and pulse - Damage to the structure and function of the heart - Brain damage - Multiorgan failure - Drop in internal body temperature, causing a person to feel cold all the time - Lethargy , sluggishness, or feeling tired all the time - Infertility

Commonly used carbohydrate loading regimens

- Three days of a high-carbohydrate diet in concert with tapering exercise the week before competition and complete rest the day before the event. - 8 to 10 g of carbohydrate per kilogram body weight. This regimen should increase muscle glycogen stores 20% to 40% above normal - 10 to 12 g of carbohydrate per kilogram body weight, have been suggested for runners during the 36 to 48 hours before a marathon

SA node (sinoatrial node)

-pacemaker of the heart -sets the heartbeat rate -located in the right atrium -causes atria to contract

right and left ventricles

-two inferior chambers -pump blood into arteries

Contract-Relax PNF

1) Passive 10-sec pre-stretch 2) Trainer applies resistance, counteracting client's force of concentric contraction of target muscle group, w/out completely restricting joint through its ROM. 3)Relax muscle group and passively stretch; hold for 30 sec to increase ROM 4) Greater stretch during final phase due to AUTOGENIC inhibition

muscle contraction

1. atp splitting= mysoin head energized and allows it to move to position to form bond with action 2. release of phosphate from ATP = myosin head changes shape and shifts 3. pulls actin filament toward center of sarcomere (power stroke), adp released 4. power stroke occurs myosin detaches from actin only after another atp binds to myosin head 5. myosin head ready to bind to another actin, cycle continues

Fiber

A constituent of the plant cell wall. Some are partially resistant to human digestive enzymes. - Some delay gastric emptying, which may temporarily influence feelings of fullness, - Other types of fiber increase bulk and water content, reducing constipation and decreasing transit time of feces. - Some soluble fibers decrease the absorption of cholesterol and may therefore help reduce blood cholesterol levels after ingestion - Fiber-rich foods include beans, peas, bran, many fruits and vegetables, and some whole-grain foods.

Weight Gain

A general guideline, which should be adjusted based on the athlete, is to consume approximately 500 additional calories per day in order to gain weight o Eating larger portion sizes, increasing meal frequency, and focusing on choosing calorie-dense foods are all strategies that can help an athlete gain weight. o Athletes should ensure that they are eating enough protein to maximize gains in lean body mass: 1.5 to 2.0 g per kilogram body weight per day. o Athletes who want to gain weight should consider supplementing with creatine monohydrate, a supplement that safely and effectively increases lean body weight o Regular nutrition counseling (or coaching) by a sports dietitian or sports nutritionist with an advanced degree is a recommended strategy for facilitating greater weight gain.

Reliability

A measure of the degree of consistency or repeatability of a test • Measurement error can arise from the following • Intrasubject (within subjects) variability • Lack of interrater (between raters) reliability or agreement • Intrarater (within raters) variability • Failure of the test itself to provide consistent results

field test

A performance-based test that can be conducted anywhere and that estimates the values measured by the criterion test

What is the primary source of energy for both low speed and high speed muscular strength tests?

ATP

Tachycardia

Abnormally rapid heartbeat >100 bpm

Pro Agility Test

Allow at least two practice runs at sub maximal speed The athlete straddles the centermost of the three parallel lines using a three-point stance. On the signal, the athlete sprints 5 yards (4.6 m) to the line on the left, then changes direction and sprints 10 yards (9.1 m) to the line on the right, then again changes direction and sprints 5 yards (4.6 m) to the center line. Foot contact must be made with all indicated lines. The best time of two trials is recorded to the nearest 0.01 second.

Torque

Also called moment. The degree to which a force tends to rotate an object about a specified fulcrum. Quantitatively defined as magnitude of force x length of moment arm.

3. Flexibility of which of these muscle groups or body areas is assessed during the sit and reach test? I. hamstrings II. erector spinae III. lumbar spine IV. hip flexors a. I and III only b. II and IV only c. I, II, and III only d. II, III, and IV only

Answer is A

A college basketball coach would like to know which of her players has the most muscular power. Which of the following is the MOST valid test for measuring muscular power? a. vertical jump b. 1RM bench press c. 5RM squat d. 100m (109 yd) sprint

Answer is A

To maintain hydration during competition lasting less than 1 hour, it is recommended that athletes consume 3 to 8 ounces of water or a sports drink about every a. 15 minutes b. 30 minutes c. 60 minutes d. 2 hours

Answer is A

Which of the following makes the GREATEST contribution to total energy expenditure? a. resting metabolic rate b. physical activity energy expenditure c. thermic effect of food d. resting blood sugar levels

Answer is A

All of the following procedures should be followed when testing an athlete's cardiovascular fitness in the heat EXCEPT a. performing the test in an indoor facility b. using salt tablets to retain water c. scheduling the test in the morning d. drinking fluids during the test

Answer is B

Anaerobic capacity is quantified as the maximal power output achieved during activity lasting... a. less than 10 seconds b. 30 to 90 seconds c. 2 to 3 minutes d. longer than 5 minutes

Answer is B

The primary macronutrient that is addressed in the precompetition meal is a. fat b. carbohydrate c. protein d. vitamin

Answer is B

When compiling results from the volleyball team's vertical jump testing, the strength and conditioning professional notices that most scores are similar, but there are three scores that are much higher than the rest. Which of the following measures of central tendency is most appropriate for this group? a. mean b. median c. mode d. variance

Answer is B

Which of the following sequences will produce the MOST reliable results? a. 1RM power clean, T-test, 1.5 mile run, 1RM bench press b. T-test, 1RM power clean test, 1RM bench press, 1.5 mile run c. 1.5 mile run, 1RM bench press, T-test, 1RM power clean d. 1RM bench press, 1RM power clean, T-test, 1.5 mile run

Answer is B

When an eating disorder is suspected, the strength and conditioning professional should a. monitor the athlete's daily food intake b. require frequent weigh-ins c. encourage further assessment by an eating disorder specialist d. provide nutritional information

Answer is C

When measuring maximal strength of a soccer player, which of the following could potentially adversely affect the test-retest reliability of the results? I. using multiple testers II. retesting at a different time of day III. an athlete's inexperience with the tested exercise IV. using an established protocol a. I and III only b. II an IV only c. I, II, and III only d. II, III, and IV only

Answer is C

Which of the follow protein sources does not contain all essential amino acids in appreciable quantities? a. poultry b. eggs c. lentils d. beef

Answer is C

Which of the following is a reason for a trial of the T-test to be disqualified? a. touching the base of cone D b. shuffling from cone C to cone D c. crossing the feet from cone B to cone C d. running forward from cone A to cone B

Answer is C

Which of the following is characteristic of anorexia nervosa? a. normal body weight b. very low dietary fat intake c. preoccupation with food d. secretive eating

Answer is C

Fluid Replacement After Activity

Athletes should consume adequate food and fluids, as well as sodium, to restore hydration. - If dehydration is significant or the athlete has <12 hours before the next exercise bout, a more aggressive approach is warranted and the athlete should consume approximately 1.5 L (50 ounces) of fluid (with sufficient electrolytes) for each kilogram of body weight lost (0.7 L or 24 ounces for each pound of body weight).

Which part of the season are athletes more prone to dehydration and heat stress?

Beginning of season

cervical vertebrae

C1-C7

Calcium

Calcium essential for attaining peak bone mass, and calcium deficiencies can impair the attainment of peak bone mineral density and increase risk of fracture later in life o 15% of 9- to 13-yearold females and less than 10% of females aged 14 to 18 and over the age of 51 met the adequate intake for calcium from diet alone.

Anorexia Nervosa

Characterized by a distorted body image and an intense fear of gaining weight or becoming fat, leading those with this disease to excessive calorie restriction and severe weight loss. Potential Sign of Anorexia Nervosa: restriction of food followed by binge-eating and purging for several months o People with anorexia nervosa typically engage in ritualistic behaviors including repeated weighing, cutting food into small pieces, and carefully portioning their food o Two Subtypes - Restricting type does not regularly binge eat or purge - Binge-eating or purging type regularly engages in binge eating or purging.

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. o Binging and purging occur at least once a week for a period of three months o People are more likely to be normal weight as opposed to underweight, are unhappy with their weight and body, and fear weight gain.

Skinfold Measurement

Common skin fold sites for measurement. • Chest: a diagonal fold one half the distance between the anterior axillary line and the nipple for men • Thigh: a vertical fold on the anterior aspect of the thigh, midway between the hip and knee • Abdomen: a vertical fold 1 inch to the right of the umbilicus • Triceps: a vertical fold on the posterior midline of the upper arm, halfway between the acromion and olecranon process • Suprailium: a diagonal fold above the crest of the ilium • Midaxilla: a vertical fold on the midaxillary line at the level of the xiphoid process • Subscapula: a diagonal fold that extends from the vertebral border to a point 1 inch from the inferior angle of scapula • Calf: a vertical fold along the medial side of the calf

midflight phase

Concentric hip flexion: accelerates thigh forward Eccentric Knee extension --> Eccentric knee flexion

Purkinje fibers

Conduct impulses to all parts of the ventricles

early support

Continued concentric hip extension: minimizes braking effect of foot strike Brief concentric knee flexion by eccentric hip extension: resists tendency of hip/ankle extension to hyperextend knee; absorbs landing shock Eccentric plantar flexion: helps absorb shock and control forward rotation of tibia over ankle

Partial Curl-Up

Curl-up (a) Beginning position (b) End position Set a metronome to 40 beats per minute. Have the individual do slow, controlled curl-ups to lift the shoulder blades off the mat in time with the metronome. The upper back must touch the floor before each curl-up. The athlete performs as many curl-ups as possible without pausing, to a maximum of 75. Local Muscular Endurance Straight Arms (By the side, NOT behind head)

Dehydration

Dehydration can increase core body temperature, reduce stroke volume and cardiac output, decrease blood pressure, reduce blood flow to muscles, increase heartbeat, exacerbate symptomatic exertional rhabdomyolysis, and increase risk of heatstroke and death

Sprinting- Early Flight

Eccentric Hip Flexion: Decelerates backward rotation of thigh Eccentric Knee Flexion: Decelerates backward rotation of leg/foot

synovial joints

Elbow and knee Low friction and LARGE ROM

Functions of Fat

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.

What makes a test valid?

For a test to be valid, it must emulate the energy requirements and important movements of the sport for which ability is being tested. Athletes' experience, training status, age, and sex can affect test performance, so these factors should be considered in test selection. 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.

Protein at Mealtime

For optimal muscle remodeling, experts suggest consuming at least 20 to 30 g of protein per meal and eating meals every 3 to 4 hours

Inertial Force

Force that can act in any direction resisting the change in velocity of an object. It is equal and opposite direction of the applied force as well as a resistive force.

HDLs

HDLs o < 40: low o ≥ 60: high

AV node (atrioventricular node)

Impulse is briefly delayed before passing into the ventricles

Iron

Iron a constituent of hemoglobin and myoglobin and, as such, *plays a role in oxygen transport and utilization of energy.* o Athletes who do not consume enough dietary iron can *develop iron deficiency or iron deficiency anemia.* o Iron deficiency is the most prevalent nutrition deficiency in the world o Approximately 16% of teenage girls aged 16 to 19 and 12% of women aged 20 to 49 were deficient in iron.

cartiliginous joints

Joints that unite bones with cartilage Intervertebral Disks LIMITED MOVEMENT

lumbar vertebrae

L1-L5

Mild dehydration

Mild dehydration, representing 2% to 3% weight loss, can increase core body temperature and significantly affect athletic performance by increasing fatigue and decreasing motivation, neuromuscular control, accuracy, power, strength, muscular endurance, and overall performance.

hyaline cartilage

Most common type of cartilage; it is found on the ends of long bones, ribs, and nose

Omege 6 and Omega 3 Fatty Acids

Necessary for the formation of healthy cell membranes, proper development and functioning of the brain and nervous system, and hormone production.

Omega 3

Omega-3 fatty acids; include fish, particularly fatty fish such as salmon, herring, halibut, trout, and mackerel - Eicosapentaenoic acid (EPA) and DHA are tied to a dose- dependent decrease in triglycerides; a small, but statistically significant, decrease in blood pressure, especially in the elderly; and potential antiarrhythmic effects - flaxseeds, walnuts, soybean oil, or canola oil also meet omega-3 requirements since these contain the omega-3 fatty acid alpha-linolenic acid (ALA)

Omega 6

Omega-6 fatty acids are found in foods such as soybean, corn, and safflower oil and products made with these oils

Hold-relax (PNF) stretch

Passive prestretch (10 seconds) Isometric hold (6 seconds) Passive stretch (30 seconds)

Polysaccharides

Polysaccharides , also known as complex carbohydrates, contain up to thousands of glucose units. Some of the most common are starch, fiber, and glycogen.

alveolar pressure

Pressure inside of the alveoli when the glottis is open and no air is flowing into or out of the lungs. During inspiration alveolar pressure must be below ATM pressure, during expiration alveolar pressure must be above ATM pressure.

Girth Measurement Common Sites

Procedure - Position the athlete in a relaxed anatomical position f or each measurement (unless otherwise indicated for a particular measurement). Common Sites o Chest—at nipple level in males and at maximum circumference (above the breasts) in females o Right upper arm—at the point of maximal circumference with the elbow fully extended, palm up, and arm abducted to parallel with the floor o Right forearm—at the point of maximal circumference with the elbow fully extended, palm up, and arm abducted to parallel with the floor o Waist (abdomen)—at the level of the umbilicus o Hips (but tocks)—at the maximal protrusion of the buttocks with the heels together o Right thigh—at the point of maximal circumference, usually just below the buttocks o Right calf—at the point of maximal circumference between the knee and ankle

Protein Timing

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. - Consuming protein sooner, rather than waiting, has a greater effect on acute muscle protein synthesis - Some suggest a 4:1 or 3:1 ratio of carbohydrate to protein as a general guideline - After resistance training, a wide range of protein intakes, 20 to 48 g, has proven beneficial for maximally stimulating acute muscle protein synthesis

When calorie intake goes down, protein intake goes up

Protein needs go up as a percentage of total calorie intake by approximately 1% for every 100-calorie decrease below 2,000 calories.

Glycemic Index

Ranks carbohydrates according to how quickly they are digested and absorbed, and therefore raise blood glucose levels, in the 2-hour time period after a meal. - The reference food is glucose or white bread (GI = 100). • Foods that are digested quickly and raise blood glucose (and insulin) rapidly have a high GI. - Foods that take longer to digest and thus slowly increase blood glucose (and therefore stimulate less insulin) have a low GI - Insulin helps lower blood glucose levels by facilitating glucose transport into cells - Athletes who use the GI to guide their food choices can try preexercise low- and high-GI foods in training while sticking with high-GI foods during exercise to provide immediate sources of energy for activity

rate coding

Rate at which the motor units are fired. Faster rate equals closer to max force output.

YMCA bench press test

Resistance is set at 80 pounds for males and 35 pounds for females. Set metronome cadence at 60 beats per minute to establish a rate of 30 repetitions per minute (one beat up, one beat down). This test is performed until the athlete can no longer perform repetitions with the metronome.

hold-relax with agonist contraction

Same thing as hold-relax + during third phase (passive stretch), concentric action of agonist used to increase stretch force Most effective PNF stretching technique due to facilitation of both reciprocal and autogenic Inhibition

Alveoli

Smallest respiratory branch, highest generation (23rd) where gas is exchanged in respiration.

Surface Drag

Source of fluid resistance which results from friction of fluid passing along the surface of an object.

A strength and conditioning professional is testing a female athlete using the Jackson-Pollock 3-site body composition formula. Which of the following skinfold sites should be used?

Suprailium, triceps and thigh

thoracic vertebrae

T1-T12

Glycemic Load

Takes the amount of carbohydrate, in grams, in a portion of food into account. o Because GL takes portion size into account, it is a more realistic gauge of glycemic response than the GI o Foods with a higher GL are expected to lead to greater increases in blood sugar and subsequent insulin release o A low-GL diet, combined with exercise, has been shown to improve insulin sensitivity in older, obese adults. GL = (GI of an individual food x grams of carb per serving of food)/100

300 Yard Shuttle

Tests for Anaerobic capacity. • Pair off athletes of similar ability. • The athletes sprint to the line 25 yards (22.86 m) away, then immediately sprint back to the first line. Six such round trips are made as fast as possible without stopping. • The average of two trials is recorded to the nearest 1.0 second.

Hexagon Test

Tests for agility - The athlete double-leg hops from the center of the hexagon over each side and back to the center. - Starting with the side directly in front of the athlete, in a continuous clockwise sequence until all six sides are covered three times (for a total of 18 jumps). - Length of Side is 24 inches

Curl Up Test

Tests for local muscular endurance • Set a metronome to 40 beats per minute and have the individual do slow, controlled curl- ups to lift the shoulder blades off the mat in time with the metronome. The upper back must touch the floor before each curl-up. • The athlete performs as many curl-ups as possible without pausing, to a maximum of 75.

Margaria-Kalamen Test

The athlete sprints toward the stairs from a standing start 20 feet (6 m) from the base of the stairs and then up the staircase three steps at a time. • Power in watts is calculated as the athlete's weight (w) in newtons times height (h) in meters from the third step to the ninth step divided by the measured time interval (t) in seconds; P (watts) = (w × h) / t.

cerebral cortex

The intricate fabric of interconnected neural cells covering the cerebral hemispheres; the body's ultimate control and information-processing center. Controls skeletal muscles

Angular Velocity

The rotational speed, measured in radians per second (rad/s).

left side of heart

The side of the heart with the thickest walls Pumps blood to the body

Fleshy Attachments

Type of attachment of collagen fibers of epimysium are continuous with periosteum (sheath around bone). Also known as Direct Attachment.

Form Drag

Type of fluid resistance which results from the way in which fluid presses against the front or rear of an object passing through it.

Classification of Adult Weight by BMI

Underweight <18.5 Normal 18.5-24.9 Overweight 25.0-29.9 Obesity I 30.0-34.9 Obesity II 35.0-39.9 Extreme Obesity III ≥40.0

atrioventricular valves

Valves located between the atrial and ventricular chambers on each side of the heart, prevent backflow into the atria when the ventricles are contracting (systole)

Water

Water is the largest component of the body, representing from 45% to 70% of a person's body weight.

Calculating BMI

Weight (kilograms) / Height (meters)2 or [Weight (pounds) / Height (inches)2 ] X 703

Fat

Within this text the term fat refers to triglycerides - Fats provide approximately 9 kcal/g - Fatty acids containing no double bonds are saturated. (The body can make these fatty acids) - Fatty acids containing one double bond are mono-unsaturated. - Fatty acids containing two or more double bonds are polyunsaturated.

motor cortex

ability of this to override gto inhibition is fundamental adaptation to heavy resistance training

Thermic Effect of Food

also known as diet- induced thermogenesis , is the increase in energy expenditure above the RMR that can be measured for several hours following a meal. o accounts for approximately 10% to 15% of total calories burned each day

arterial system

carries blood away from the heart

cocygeal

co1-co4/co5 fused; "tailbone"

late flight

concentric hip extension: rotates thigh backward in preparation for foot contact eccentric knee flexion: accelerates leg backward, limiting knee extension; stops before foot strike (aided by concentric knee flexion to minimize braking at touchdown)

fibrous joints

consists of inflexible layers of dense connective tissue, holds the bones tightly together Structures of the skull; virtually NO MOVEMENT

Medulla

controls heartbeat and breathing

interrater variability

degree to which different raters agree

P-Wave

depolarization of the atria results in atrial contraction

QRS complex

depolarization of the ventricles causing ventricular contraction

late support

eccentric hip flexion, concentric knee extension, concentric plantarflexion

Basal Metabolic Rate (BMR)

is by far the largest contributor to total energy expenditure, accounting for approximately 65% to 70% of daily energy expenditure o measure of the calories required for maintaining normal body functions such as respiration, blood circulation, and gastrointestinal and renal processing o Basal metabolic rate and resting metabolic rate (RMR) are often used interchangeably, though they are slightly different. o BMR measured after an overnight fast (12 to 14 hours without food) with the subject resting supine and motionless but awake

convergent validity (criterion-related validity)

is evidenced by high positive correlation between results of the test being assessed and those of the recognized measure of the construct (the "gold standard").

Glycogen

is found in small amounts in human liver and muscle, totaling approximately 15 g of glycogen per kilogram body weight - Three-quarters of the glycogen in the body is stored in skeletal muscle; the remaining quarter is stored in the liver.

Discriminant validity (criterion-related validity)

is the ability of a test to distinguish between two different constructs and is evidenced by a low correlation between the results of the test and those of tests of a different construct

LDLs

o < 100: optimal o 130-159: borderline high o 160-189: high o ≥ 190: very high

Total Cholesterol

o < 200: desirable o 200-239: borderline high o ≥ 240: high

During Event Nutrition

o An important factor during aerobic endurance events lasting greater than 45 minutes, intermittent-activity sports, or when an athlete has multiple events in one day. o Athletes should consume enough fluid during exercise to prevent water weight losses exceeding 2% of body weight o Optimal sports drink contains 20 to 30 mEq of sodium (460-690 mg with chloride as the anion) per liter, 2 to 5 mEq of potassium (78-195 mg) per liter, and carbohydrate in a concentration of 5% to 10%

Preventing Dehydration

o Athletes should try to prevent water weight losses exceeding 2% of body weight while also restoring electrolytes lost through sweat. - A quick and simple method for estimating hydration status involves measuring changes in body weight from pre- to post workout. - Each pound (0.45 kg) lost during practice represents 16 ounces (0.5 L) of fluid. - One can calculate sweat rate, thereby giving a better idea of fluid needs during exercise, by weighing athletes preexercise and again after an intense 1-hour practice session while also measuring fluid intake and urine volume produced. - Sweat rate is equal to preexercise body weight minus postexercise body weight + fluid intake during exercise minus urine produced. - Athletes are sometimes advised to check their urine color. However, the relationship between urine color and hydration status is very subjective

Pre-Competition Nutrition

o Meals should take timing, meal and fluid composition, event or sport, and individual athlete preferences into account o In order to minimize the potential for stomach upset, smaller quantities of fluids and food should be consumed when the precompetition meal is consumed closer in temporal proximity to competition. o Precompetition foods and beverages should be familiar to the athlete (tried in practice), low in fat and fiber so that they empty rapidly from the stomach and minimize any potential for gastrointestinal distress, and moderate in protein. o Avoid sugar alcohols which are found in some low-carbohydrate and sugar-free products, including sugar-free gum, toothpaste, and mouthwashes. 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.

Procedure for the Yo-Yo Test

o Measure out a 20 m test course and arrange cones. 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.* o Have the athletes warm up and stretch before the test. The athletes should run the course with a submaximal effort for practice. o The test begins with the athletes standing at the start line. o On an auditory signal, the athletes run forward to the turning line. 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. o When the start marker is passed, the athletes jog toward the 5 m mark, and then turn back to the start line. At this point the athletes stop and wait for the next sound. o The athletes are required to place one foot on or over the starting or turning line at the sound of each beep. o The athletes continue running for as long as they can maintain the increasing speed as indicated by the auditory signals. o The termination of the test is indicated by the inability of an athlete to maintain the required pace for two trials. A warning is given the first time the start or turning line is not reached. o At the end of the test, record the last level and number of 2 X 20 m intervals performed at that level on a recording sheet. o The final Yo-Yo intermittent recovery speed and interval score can be used to calculate the total distance covered by the athlete during the test.

Assessing disease risk using waist circumference

o Men have an increased relative risk for disease if greater than 40 inches o Women have an increased relative risk if greater than 35 inches

Fluid Balance

o The AI for water is 3.7 L (125.1 fluid ounces or 15.6 cups) per day for men o 2.7 L (91.3 fluid ounces or 11.4 cups) per day for women o All sources of fluid, including beverages such as coffee, tea, juice, and soda, as well as the fluid in foods, contribute to meeting a person's water needs.

Electrolytes

o The major electrolytes lost in sweat include sodium chloride, and, to a lesser extent and in order, potassium, magnesium, and calcium

semilunar valves

prevent backflow of blood into the ventricles during diastole

Sports dietician should first establish an athlete's...

protein intake and then add carbohydrate and fats as determined by total calorie needs

Right side of the heart

pumps blood to the lungs

right and left atria

receive blood returning to the heart

T wave

repolarization of ventricles

venous system

returns blood toward the heart

systole and diastole

systole (contraction) and diastole (relaxation)

face validity

the appearance to the athlete and other casual observers that the test measures what it is purported to measure.

content validity

the assessment by experts that the testing covers all relevant subtopics or component abilities in appropriate proportions

angular displacement

the change in the angle as an object rotates

predictive validity (criterion-related validity)

the degree to which a test predicts the behavior it was designed to predict.

concurrent validity (criterion-related validity)

the degree to which the measures gathered from one tool agree with the measures gathered from other assessment techniques

Criterion-Referenced Validity

the extent to which test scores are associated with some other measure of the same ability Example- Squat Jump loading compared with a Back Squat (Similar movements but different loads)

construct validity

the extent to which variables measure what they are supposed to measure

intrasubject variability

the lack of consistent performance by the person tested

autonomic nervous system

the part of the peripheral nervous system that controls the glands and the muscles of the internal organs (such as the heart). Its sympathetic division arouses; its parasympathetic division calms. Atria- Supplied by sympathetic and parasympathetic system Ventricles- supplied by sympathetic

sliding filament theory

theory that actin filaments slide toward each other during muscle contraction, while the myosin filaments are still H-Zone and I-Band shrink

Brachycardia

when heartbeat is < 60

Amino Acids

• 4 amino acids can be synthesized by the human body and are therefore considered "nonessential" because they do not need to be consumed in the diet. • Alanine, Asparagine, Aspartic acid, Glutamic acid (AAAG) • 9 amino acids are "essential" because the body cannot manufacture them, they must be obtained through the diet. • Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine (HILLMPTTV) • 8 amino acids are considered conditionally essential. These amino acids are typically not essential though they become essential, and therefore must be obtained through the diet, during times of illness and stress • Arginine, Cysteine, Glutamine, Glycine, Proline, Serine, Tyrosine

Inferential Statistics

• Allows one to draw general conclusions about a population from information collected in a population sample. • Population sample must be representative. • Normal Bell Curve

Preparing Athletes for Testing

• Announce the date, time, and purpose of a test battery in advance. • Host a pretest practice session. • Provide clear and simple instructions. • Demonstrate proper test performance. • Organize a pretest warm-up. • Tell athletes their test scores after each trial. • Administer a supervised cool-down period.

ACSM Push Up for Females

• Beginning position - Knees on ground, legs crossed • For the ACSM standard, as many repetitions as possible are done continuously until failure.

Magnitude Statistics

• Can provide a more useful approach for practitioners because it allows for interpretation of the clinical significance of fitness testing • Smallest worthwhile change refers to the ability of a test to detect the smallest practically important change in performance. • Effect size is a statistic that can be useful for calculating group performance following a training program or comparing between groups of athletes • ES = ( x posttest − x pretest ) / SD pretest

Testing Batteries and Multiple Testing Trials

• Duplicate test setups can be used for large groups. • Allow 2 to 3 minutes of rest between attempts that are not close to the athlete's maximum, 3 to 5 minutes between attempts that are close to the maximum, and at least 5 minutes between test batteries.

Aerobic Endurance Training in the Heat

• During the weeks prior to the test, athletes should engage in enough training to establish a baseline of fitness in the activity being tested. • Avoid testing under extreme combinations of heat and humidity. • On days when the temperature is high, indoor facilities should be used, or testing should be conducted during morning or early evening hours. • The athletes should be acclimatized to the heat and humidity for at least one week prior to testing. • Athletes should make sure they are well hydrated in the 24-hour period preceding aerobic endurance testing in the heat. • Athletes should be encouraged to drink during exercise in the heat, ideally 150 to 250 ml (5-9 fluid ounces) every 15 minutes. • Athletes should wear a light-colored, loose-fitting tank top and shorts, preferably of a mesh material. • Be attentive to possible symptoms of heatstroke or heat exhaustion: cramps, nausea, dizziness, difficulty in walking or standing, faintness, garbled speech, lack of sweat, red or ashen skin, and goose bumps. • Be aware of the symptoms of hyponatremia or water intoxication: extremely dilute urine in combination with bloated skin, altered consciousness, or loss of consciousness, with no increase in body temperature. • Athletes should be encouraged to eat foods high in magnesium and potassium. • Proficient medical coverage should be readily available

Central Tendency

• Mean: The average of the scores. • Median: The middlemost score when a set of scores is arranged in order of magnitude. • Mode: The score that occurs with the greatest frequency.

Minerals

• Minerals are required for a wide variety of metabolic functions. • For athletes, minerals are important for bone health, oxygen-carrying capacity, and fluid and electrolyte balance.

Variability

• Range: The interval from the lowest to the highest score. • Standard deviation: A measure of the variability of a set of scores about the mean.

Skinfold Measurement Procedure

• Should be made on dry skin, prior to exercise • Grasp the skin firmly with thumb and index finger • Place the calipers perpendicular to the fold • Release the caliper grip so tension is exerted on the fold • Read the dial between 1-2 s after the grip has been released record to nearest 0.5 mm • Obtain 1 measurement from each test site than repeat all for a second trial. • If the two measurements do not differ by more than 10% take average of two measurements.

Sit and Reach Test

• Tape yardstick or tape measure to floor • Place a piece of tape about 24 inches long across the yardstick at a right angle to it at the 15 inch mark. • Shoeless athlete sits with yardstick between legs, zero end toward the body, feet 12 inches apart, toes pointed up, heels touching edge of taped line at 15 inch mark. • Athlete slowly reaches forward as with both hands as far as possible on the yardstick, hold position momentarily, athlete should exhale and drop head between arms when reaching • Record best of 3 trials to the nearest 0.25 inch

Validity

• The degree to which a test or test item measures what it is supposed to measure • The most important characteristic of testing

Testing Conditions

• To maximize the reliability of tests, conditions should be as similar as possible for all athletes tested and from test to retest of the same athlete. • Temperature and humidity, surface, and type of equipment should be consistent. • Athletes should not be tested when fatigued, or when glycogen depleted or overly full from a meal. They should arrive for testing normally hydrated. • Warm-up for the tests should be standardized.

Vitamins

• Vitamins are organic substances (i.e., containing carbon atoms) • They are needed in very small amounts and perform specific metabolic functions. o Water-soluble vitamins, including the B vitamins and vitamin C, dissolve in water and are transported in the blood. With the exception of vitamin B12 , which is stored in the liver for years, water-soluble vitamins are not stored in appreciable amounts in the body and excreted in urine. o A, D, E, and K are fat soluble and therefore carried by fat in the blood and stored in fat tissue in the body. Excessive intake can be toxic.