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Comprehensive CSCS Exam Prep
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Comprehensive CSCS Exam Prep
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Comprehensive CSCS Exam PrepAerobic endurance athletes should consume how much carbs within an hour before
activity? - ANS-0.5 g of carbs per kg of BW
Aerobic endurance athletes should eat how much carbs 2 hours before exercise? -
ANS-1.0 g of carbs per kg of BW
Aerobic endurance athletes should eat how much protein 4 hours before activity?
Carbs? - ANS-- 0.15-0.25 g of protein per kg of BW
- 1-4 g of carbs per kg of BW
After aerobic exercise, how much carbs should be consumed for optimal glycogen
repletion? At what intervals for how many hours? - ANS-- 1.0-1.85 g per kg of BW
- every 15-60 min for 5 hours
After aerobic exercise, what is the general recommendation for carb:protein ratio
intake? - ANS-3:1 to 4:1
At 95% of 1 RM, how many reps are you allowed to perform? 87%? 80%? 75%? 67%? -
ANS-2, 5, 8, 10, 12
At rest how much of CO is distributed to muscles? During vig. exercise? - ANS-- 15-
20%
- 90%
At what intensities elicit the greatest testosterone response with what rest periods for
men younger than 18? - ANS-85-95% with 30-60 sec
At what intensity in aerobic exercise does SV plateau? - ANS-40-50% of max O2 uptake
Athletes should consume how much carbs per hour during prolonged aerobic activity?
How many carbs should be consumed after muscle damaging activity for strength
athletes? - ANS-- 28-144 g of carbs
- 30-100 g of carbs
Athletes should consume how much fluid every ___ min for exercise lasting <1 hour. -
ANS-3-8 ounces every 15 min
Cortisol's response to exercise occur when: - ANS-- short rest periods
- high volume
Decreasing pennation results in what, regarding force production? What happens to
contraction speed? - ANS-- decreases force production
,- increases contraction speed
Deficiency of which mineral will decrease time to fatigue? - ANS-iron
Describe a 1st class lever.
Describe a 2nd class lever.
Describe a 3rd class lever.
Describe a MA <1.
Describe a MA >1. - ANS-- insertion, fulcrum, load
- insertion, load, fulcrum
- fulcrum, insertion, load
- muscle is at disadvantage
- muscle is at advantage
Describe children vs adult PCr depletion and resynthesis - ANS-children have greater
oxidation capacity = lower depletion, faster resynthesis, and lower metabolic acidosis
Describe cross-education. - ANS-unilateral exercise increases strength in contralateral
resting muscle
Describe difference between intrarater variability and interrater reliability. - ANS-
intrarater variability is the consistency of test scores given by a single rater
interrater reliability is the consistency of test scores given by all testers
Describe Frank-Starling mechanism. - ANS-force of contraction is a result of the length
of fibers of cardiac wall
Describe hold-relax PNF and the mechanism it works by.
Contract relax.
Hold-relax w/ agonist contraction. - ANS-passive 10 sec stretch > resists movement w/
isometric contraction for 6 sec > 30 sec passive stretch; autogenic inhibition
passive 10 sec stretch > isokinetic movement > 30 sec passive stretch; autogenic
inhibition
passive 10 sec stretch > resists movement w/ isometric contraction for 6 sec >
concentric action w/ stretch favoring movement; reciprocal inhibition, autogenic
inhibition
, Describe how exercise intensity relates to lactate removal and describe the process of
lactate removal. - ANS-Lactate accumulates due to increased exercise intensity. Lactate
is transported to the liver (Cori Cycle) and converted to glucose for energy
(gluconeogenisis).
Describe how heavy resistance and reactive hyperemia contribute to muscle growth. -
ANS-the accumulation of metabolites during reactive hyperemia induces metabolic
stress
Describe how high intensity exercise causes diffusion of CO2 and O2. - ANS-As
intensity increases, CO2 increases. The high CO2 levels and low O2 levels create a
pressure gradient for gas diffusion.
Describe how to reduce risk of growth cartilage damage in youth? - ANS-- proper
technique
- proper training progression
- proper instruction
Describe inflammatory response and allowed exercises.
Fibroblastic repair and allowed exercises.
Maturation-remodeling and allowed exercises.
What exercise intensity should be used during fibroblastic repair? During maturation-
remodeling? - ANS-<3 days of increased inflammatory cells and decreased collagen
synthesis; no exercise of damaged area
~2 months of collagen production, decreased collagen organization, decreased
inflammatory cells; submax isokinetic/isotonic/isometirc exercises,
balance/proprioceptive
months-years of proper collagen alignment and increased tissue strength;
joint-angle/velocity specific, closed/open kinetic chain, proprioceptive
<50%, 75%
Describe reactive hyperemia. - ANS-decreased blood flow due to heavy resistance (due
to muscles clamping down on capillaries) followed by increased blood flow after the set
Describe relationship between pennation angle and CSA. - ANS-greater pennation
angles = greater increases in CSA
Describe size-principle. - ANS-motor units are recruited in an ascending order according
to their recruitment thresholds and firing rates
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