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Muscle anatomy and physiology
Energy system
Program Design
Practical Application
Random
100

This is plasma membrane that surrounds a muscle fiber

Sarcolemma

100

This energy system is most dominant in tasks that are moderate duration, moderate to high intensity, and typically last between 30 sec - 2 min

Fast/anaerobic glycolysis

100

What does the S.A.I.D principle stand for?

Specific Adaptations to Imposed Demands

100

In a bent over barbell row, the _____ is the antagonist

Pec

100

A test must be _____ to be considered valid

Reliable

200

The is the functional unit of a muscle fiber

Sarcomere

200
List out the steps of the aerobic respiration
Slow glycolyis, krebs cycle, electron transport chain
200

What type of training goal contains moderate to high volumes, moderate to high intensities, and moderate rest periods. 

Hypertrophy

200
Doing a shuttle run 6 times is not considered an agility drill. Why is this?

There is no stimulus to react to

200

This phase in periodization is where an athlete should focus on rehabilitation, rest, recreational activities, and recovery

Post competitive, post season (after playoffs), second transition
300

This structure within the muscle fibers carries an electrical signal to the sarcoplasmic reticulum

T tubules

300

A 40 yard dash uses the _____ system
A 40 second shift in ice hockey uses the _____ system
A 30 mile bike ride uses the ____ system

ATP-PCr
Glycolytic (fast glycolytic)
Aerobic

300

Put the following exercises in the correct order for a workout. 

Trap bar deadlift, MB hip throw, 1/2 kneeling shoulder press, leg extensions, rear delt flies, side planks

1. MB hip throw (power)
2. Trap bar deadlift (core strength)
3. 1/2 kneeling shoulder press (multi joint accessory strength)
4. Leg extension (single joint accessory)
5. Rear delt flies (single joint accessory)
6. Side planks (abdominals)

300

How does the moment arm between the hip and the bar change when progressing a trap bar deadlift to a conventional barbell deadlift. 

It increases

300
This phase in the GAS is when the body first recognizes a stimulus, and performance generally decreases due to fatigue

Alarm phase

400

What is the principle that states muscle fibers are recruited from low threshold to high threshold motor units

Henneman's size principle of motor unit recruitment

400

What does the lactate thershold determine

The point where the ATP demand cannot be met aerobically, and anaerobic energy production takes over
400
Someone shows your their hypertrophy program and is says the following prescription: 5 sets of 2 reps @ 92% 1 RM, with 30 seconds rest. Re-write this so that the person is training within the hypertrophy guidelines

3 - 6 sets, 6 - 12 reps, 67 - 85% 1 RM, 30 - 90 seconds

400

What should the rest time be for someone who wants to focus on fast glycolysis, and is doing sprints for 30 seconds.

90 sec - 150 seconds of rest.
Fast glycolyis W:R = 1:3 to 1:5 

400

The followin weekly training split would be an example of what?
Monday: strength focused, Wednesday: power focused, Friday: Hypertrophy focused

Non linear, undulating periodization training 

500

_____ muscle fibers are dominant in a marathon
_____ muscle fibers are dominant in a 100 m dash
_____ muscle fibers are dominant in basketball

Type I muscle fibers
Type IIx muscle fibers
Type IIa muscle fibers

500

Pyruvate can do one of 2 things after glycolysis. What are those 2 things, and what determines the fate of pyruvate.

Convert to lactate or Acetyl-CoA.

Fitness level, capacity and efficiency of aerobic system. 

500

What type of endurance training type is the following prescription:

Run for 4 minutes at a pace close to their VO2 max (90-95% VO2max), with 4 minutes of recovery time



Interval training

500

What are the goal(s), sets, reps, and intensity for the in season phase within the traditional periodization model?

Goal: maintenance

Sets: 2 - 5
Rep: 3 - 6
Intensity: moderate to high (85 - 93% 1 RM)
Volume: low to moderate

500
What is the difference between myofibriallar, and sarcoplasmic hypertrophy

Myofibrillar refers to the growth of muscle fibers (cross sectional area)
Sarcoplasmic refers to an increase in fluid, enzymes, glyocgen, and other stuff in the cytosol of the muslce (the sarcoplasm)