CSCS LUGS flashcards

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; requires calcium binding to troponin and ATP for crossbridge cycling and detachment.

Size principle

Motor units are recruited in order of increasing size, from small slow-twitch units to large fast-twitch units, as force demand rises during a contraction.

Phosphagen system

Immediate energy system using stored ATP and creatine phosphate to fuel maximal efforts lasting roughly 0 to 10 seconds, with rapid fatigue and fast recovery.

Length-tension relationship

Muscle force production depends on sarcomere length; maximal active tension occurs near resting length where actin-myosin overlap is optimal, declining when over-shortened or overstretched.

Cardiac output equation

Cardiac output equals heart rate multiplied by stroke volume; it rises during exercise mainly through increased stroke volume and heart rate to deliver oxygen to working muscle.

Standard error of measurement

An index of test precision calculated as the standard deviation times the square root of one minus reliability; smaller values indicate less measurement error.

Minimal detectable change

The smallest change in a score that exceeds measurement error, calculated as 1.96 times the standard error of measurement times the square root of two.

Intraclass correlation

A reliability statistic used for test-retest and inter-rater agreement; values above 0.90 are excellent, 0.75 to 0.90 good, and below 0.75 questionable.

Criterion-referenced standard

A predetermined absolute cutoff used to classify performance as pass or fail, rather than comparing a score to the distribution of a reference population.

Ceiling effect

A measurement problem where many individuals score near the test maximum, limiting the test's ability to detect further improvement or differentiate high performers.

Five-point body contact

Bench press position requiring head, upper back, and buttocks on the bench with both feet flat on the floor for stability and safety.

Power clean second pull

The explosive phase after the bar passes the knees, involving rapid hip and knee extension, triple extension, and a shrug to accelerate the bar upward.

Spotting power exercises

Olympic lifts such as cleans, snatches, and jerks should not be spotted; instead, coaches teach safe bar-dropping technique and maintain clear platform space.

Valsalva maneuver

A brief breath hold against a closed glottis that increases intra-abdominal pressure and trunk stiffness; used cautiously in trained lifters during heavy lifts.

Alternated grip

A mixed grip with one hand pronated and one supinated, used for heavy pulls to reduce bar rolling; must be alternated between sets to avoid asymmetry.

Hypertrophy loading

Training with approximately 67 to 85 percent of one-repetition maximum, 6 to 12 repetitions, 3 to 6 sets, and 30 to 90 seconds rest between sets.

Power training variables

Using loads around 30 to 60 percent of one-repetition maximum, 1 to 3 repetitions, 3 to 5 sets, and 2 to 5 minutes rest to maximize velocity and recovery.

Linear periodization

A model that progressively increases training intensity while decreasing volume across mesocycles, moving from higher-volume, lower-intensity work toward peak intensity.

Undulating periodization

A model that varies volume and intensity frequently within the same week or microcycle, alternating heavy and lighter sessions to manage fatigue and stimulus.

2-for-2 rule

A progression guideline: when an athlete completes the prescribed repetitions in the final set for two consecutive sessions, increase the load by 2 to 10 percent.

Facility equipment spacing

Design standards typically require about 3 to 4 feet between equipment stations and 6 to 8 feet of clearance around free-weight racks and lifting platforms.

Emergency action plan

A written, practiced protocol specifying emergency access, communication, AED location, staff responsibilities, and documentation for injuries occurring in the training facility.

Equipment maintenance log

A record documenting scheduled inspections and repairs of cables, bolts, benches, and machines, with damaged items removed from service until fixed.

Test administration order

Sequence testing from least to most fatiguing: body composition and flexibility, then speed and agility, power, strength, anaerobic capacity, and aerobic capacity last.

1RM testing protocol

After a general warm-up, perform progressive sets near 50, 70, and 85 percent of estimated maximum with 2 to 4 minutes rest, allowing 3 to 5 maximal attempts.

T-test

A change-of-direction test involving forward sprint, lateral shuffles, and backpedal around cones; time reflects agility and lower-body movement efficiency.

Protein intake for strength

Strength athletes generally benefit from approximately 1.4 to 2.0 grams of protein per kilogram body mass daily, spread across meals of 20 to 40 grams.

Creatine monohydrate dosing

A widely studied supplement for strength and power, typically taken as 3 to 5 grams daily; loading protocols use about 20 grams daily split into doses for several days.

Carbohydrate before exercise

Consuming roughly 1 to 4 grams per kilogram body mass of carbohydrate 1 to 4 hours before training supports glycogen availability and performance.

Low energy availability

Insufficient energy remaining for body functions after exercise, below about 30 kilocalories per kilogram fat-free mass daily, impairing bone, hormones, and performance.

Scope of practice

The professional boundaries defining which services a certified strength coach may provide, excluding diagnosis, medical treatment, and medical nutrition therapy.

Conflict of interest disclosure

Revealing financial or personal interests in supplements, products, or facilities that could bias recommendations, ensuring clients receive objective professional guidance.