CSCS flashcards
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32 cards. Read the term and the definition here. The deck at the top of this page is optional.
- Sliding filament theory
- Muscle contraction occurs when actin filaments slide past myosin filaments, shortening sarcomeres and generating tension without changing the length of the filaments themselves.
- Stretch-shortening cycle
- A rapid eccentric stretch immediately followed by a concentric action; elastic energy and stretch reflexes can enhance force and power output.
- Henneman size principle
- Motor units are recruited in order from low-threshold, slow-twitch units to high-threshold, fast-twitch units as force demand increases.
- Force-velocity relationship
- Concentric force capability decreases as shortening velocity increases; maximal force is produced at or near zero velocity.
- ATP-PC system
- The phosphagen system supplies ATP for very brief, maximal-intensity efforts lasting roughly 0 to 10 seconds without requiring oxygen.
- Muscle spindle
- A proprioceptor that detects muscle stretch and length change, triggering a reflex contraction that resists lengthening.
- Macronutrient energy values
- Carbohydrate and protein each yield about 4 kcal per gram, fat yields about 9 kcal per gram, and alcohol yields about 7 kcal per gram.
- Protein intake for athletes
- A general recommendation for exercising individuals is about 1.4 to 2.0 grams per kilogram body mass per day, with strength athletes often targeting the higher end.
- Two percent dehydration threshold
- Body-mass loss of about 2% or more during exercise can impair performance and thermoregulation, making hydration monitoring important.
- Pre-event carbohydrate meal
- A carbohydrate-rich meal eaten about 3 to 4 hours before competition typically provides 1 to 4 grams of carbohydrate per kilogram body mass.
- Creatine loading protocol
- Load about 20 grams per day in four 5-gram doses for 5 to 7 days, then maintain with 3 to 5 grams per day.
- Caffeine ergogenic dose
- About 3 to 6 milligrams per kilogram body mass, often taken 30 to 60 minutes before exercise, can improve performance in many athletes.
- Valsalva maneuver
- A forceful exhalation against a closed glottis that increases trunk stiffness and blood pressure; it is used briefly during heavy lifts.
- Spotting overhead exercises
- Spotters are used for overhead or bar-over-face lifts; power cleans and snatches are generally not spotted because of bar velocity and technique.
- Deadlift starting position
- The bar is over the midfoot, hips are between the knees and shoulders, the spine is neutral, and the shoulders are slightly ahead of the bar.
- Power clean catch
- The athlete catches the bar on the anterior deltoids with elbows high, knees flexed, torso upright, and feet flat.
- Plyometric landing mechanics
- Land softly with hips and knees flexed, knees aligned over toes, and no excessive inward knee collapse.
- Volume load formula
- Volume load equals sets multiplied by repetitions multiplied by load; it quantifies resistance-training work for comparisons across sessions.
- Hypertrophy loading zone
- Typically 6 to 12 repetitions at about 67% to 85% of one-repetition maximum, performed for multiple sets with moderate rest.
- Maximal strength loading zone
- Typically six or fewer repetitions at 85% or more of one-repetition maximum, with long rest intervals of 2 to 5 minutes.
- Progressive overload principle
- Training loads or volumes are increased over time when the athlete can complete prescribed repetitions with proper technique and acceptable fatigue.
- Periodization
- A planned variation in training variables over time to manage fatigue, avoid stagnation, and peak performance for important competitions.
- Test validity
- The degree to which a test measures the construct it is intended to measure and supports the inferences made from its scores.
- Test reliability
- The consistency or reproducibility of test scores across repeated trials, testers, or testing occasions under standardized conditions.
- Objectivity
- The degree to which different testers assign similar scores to the same performance, reducing scorer bias.
- Recommended test order
- Non-fatiguing tests come first, followed by agility, maximal power, maximal strength, sprints, muscular endurance, anaerobic capacity, and aerobic capacity.
- One-repetition maximum testing
- After progressive warm-up, allow 2 to 4 minutes between maximal attempts and use 3 to 5 attempts while requiring proper technique.
- Emergency action plan
- A written plan defining emergency roles, communication procedures, equipment locations, and evacuation routes for facility emergencies.
- Informed consent
- A document confirming that the participant understands risks, benefits, and the voluntary nature of testing or training before participation.
- Facility supervision
- Qualified staff must supervise all activity areas, with sight lines and staffing levels matched to participant risk.
- Incident report
- A factual, prompt record of an injury or near miss; it should not include speculation or admission of fault.
- Equipment maintenance schedule
- Regular inspection and preventive maintenance of equipment reduce injury risk and liability; damaged items are removed from use.