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unit 2 exam ASC
| Question | Answer |
|---|---|
| Pure part training | athlete practices subcomponent of the whole skill multiple times independently |
| Progressive part training | athlete practices two parts in isolation before putting them together |
| Repetitive part training | athlete practices only the first part in isolation |
| augmented feedback | provided by an observer |
| augmented feedback, knowledge of results | provides athlete with info on the execution of the task goal, video review can really help here |
| augmented feedback, knowledge of performance | provides athlete with info on her movement patterns |
| concurrent feedback | beneficial for competition |
| delayed feedback | initially frequent, decrease with time, will facilitate learning of complex movement patterns |
| self efficacy | situationally specific form of self confidence, I can do a specific action in a specific situation |
| goal setting | process, outcome short term versus long term |
| 1 MET | 1 MET = 1 kcal/kg bw/hour |
| testosterone anabolic steroids | dianabol, depo-testosterone, finaject |
| AMDR for the average person | protein: 1-1.7 g/kg fat: 1 g/kg carb: 5-6 g/kg |
| AMDR for an athlete | protein: 1-1.7 g/kg (strength athletes need most then athletes on reduced kcals) fat: 2 g/kg (endurance athletes take most) carb: 8-10 g/kg (endurance needs most) |
| recommended daily water uptake | women = 2.7 L men = 3.7 L |
| difference between men and woman strength | minimal difference in fat free mass or muscle cross sectional area women can increase strength at same rate as men or faster |
| what occurs at 30 yo | decrease in cross sectional areas of individual muscles, decrease in muscle density, increase in intramuscular fat |
| order of who needs the most protein | average person, young adults in a general fitness program, aerobic endurance athletes, strength athletes, athletes on a reduced cal diet |
| order of who needs the most fat | average (1) and then endurance athletes (2) |
| order of who needs the most carbs | average person, strength/spring/skill activities, aerobic endurance athletes |
| proteins enhance which sports | heavy weight lifters then long distance runners |
| fats enhance which sports | consistent aerobic training allows body to use fatty acids as fuel, intensity of exercise increases body shifts to carbs |
| carbs enhance which sports | high intensity exercise |
| triglycerides | type of lipid |
| saturated fats | solid at room temp, no double bounds, bonds saturated with hydrogen |
| what kind of fats are good for the diet | poly/mono unsaturated fats avocados, fish oils |
| foods that increase risk for coronary heart disease | animal fats, foods high in saturated fat, LDL, total cholesterol, triglycerides |
| how does dehydration effect performance | cramps, poor body thermoregulation, VO2 max and endurance reduced, body will fatigue quicker, increased risk for heat related injuries |
| water loss should not exceed | more than 2% body weight |
| calcium functions | maintain bone density, regulate muscle concentration, nerve functioning |
| how to increase lean body mass | increase protein, poly unsaturated fats, HDL protein = 1.5-2.0 g/kg -500 kcals |
| how to lose weight | protein = 1.8-2.7 g/kg -500 kcals |
| healthy body weight loss | 1 lb/week overweight is 10% over 6 months |
| aerobic (long duration, low intensity) exercise targets what | oxidative phosphorylation (fat) systems |
| what modes of exercise encourage fat loss | any type of exercise that will enable to burn more calories than what they are consuming |
| what training encourages and increases lean body mass | full body resistance training --> hypertrophy |
| food to be consumed prior to aerobic event | breakfast for an afternoon comp, fluids to maintain hydration, carbs to maximize blood glucose/stored glycogen, satisfy hunger |
| food to be consumed prior to weights workout | same as aerobic, practice breakfast, low in fats/fiber to prevent GI issues, moderate protein with main nutrient being carbs |
| what to eat for muscular hypertrophy | +500 kcals 1-1.7 g/kcal to build repair muscle |
| what to eat for aerobic performance | 8-10 g/kg avoid high fat/fiber carb loading |
| carb loading | 3 days of 8-10 g/kg carbs per day with taper exercise leading up to comp |
| timing of nutrients/fluids before comp effects | want full digestion, minimal GI discomfort, but close enough to provide energy and satiety small amounts of food/liquids with 3 hours of comp |
| binge eating signs | eating rapidly, until uncomfortably full, large amounts of food when not hungry, alone from embarrassment, disgust, depressed, guilt post eating |
| anorexia | self imposed starvation in effort to lose weight, achieve thinness |
| bulimia | eating a low followed by purging, 1/week for 3 months, feel lack of control over eating, more likely to be normal weight versus underweight, unhappy with body, fear weight gain |
| disordered eating | person does not meet full diagnostic for an eating disorder signs: restrictive eating, fasting, skipping meals, taking diet pills, laxatives, or diuretics |
| eating disorders | binge, anorexia, bulimia |
| anorexia behaviors | ritualistic behaviors, repeated weighing, cutting food into small pieces, carefully portioning |
| binge eating behaviors | eating more rapidly than normal, eating until uncomfortably full, eating large amounts of food even when not hungry, eating alone from embarrassment, disgusted/depressed/guilty after eating |
| SC coaches need to be aware of.... | any signs of restrictive eating, fasting, skipping meals, diet pills, laxatives, diuretics |
| how does the body change with bulimia | (TTSDE) inflamed/sore throat, swollen salivary glands in neck and jaw, worn teeth enamel, sensitive/decaying teeth, acid reflux disorder, GI problems, intestinal stress/irritation from laxative abuse, severe dehydration, electrolyte imbalance |
| what can electrolyte imbalances lead to | heart attack |
| how can the body change with anorexia | thin bones, brittle hair/nails, dry yellow skin, lanugo, anemia, muscle wasting, constipation, low bp, slow breathing/pulse, damage to heart, brain damage, organ failure, low body temp, lethargy, sluggish, tired, infertility |
| how does performance change with bulimia | dehydration effects, osteoporosis |
| how does performance change with anorexia | body will hold onto everything so you won't notice right away when body starts to burn muscle, performance will decrease, osteoperosis |
| ergogenic aids that build muscle | testosterone, HCG, HGH, beta-adrenergic agonists, essential and branched amino acids, leucine, arginine, HMB, creatine |
| ergogenic aids that help aerobically | insulin, EPO, nutritional muscle buffers, L-carnitine, caffeine, ephedrine |
| ergogenic aids that aid in protein synthesis | essential and branched amino acids, arginine, HMB, L-carnitine |
| citrus aurantium | bitter orange |
| test validity | degree to which a test or test item measures what it is supposed to measure |
| how can validity be affected by test selection | energy system, biomechanical pattern, experience, training status, sex, age, environmental factors |
| how does test validity change | look at the energy system and the common movements used in the specific sport |
| purpose of assessing athlete performance level | asses talent, identify physical abilities that need improvement, set goals, evaluate progress |
| how to administer tests efficiently | duplicate test set ups for large groups same timers, if more than 1, take the average |
| how to prepare athletes to be successful | announce, pretest, instruct, demonstrate, warm up, score after each trial, cool down |
| in what sequence should tests be administered | Cr-P, glycolytic, aerobic non fatiguing tests, agility, max, sprint, muscular endurance, anaerobic, aerobic |
| rest time for sub max tests between attempts | 2 minutes |
| rest time between close to max attempts | 3 minutes |
| rest time between test batteries (bench to squat) | 5 minutes |
| health and safety considerations in testing | conditions, heat/humidity, health status of athletes, wet bulb >90, symptoms of heat stroke or exhaustion |
Created by:
molaplante
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