CSCS

Glycemic Index

Ranks carbohydrates according to how quickly they are digested and absorbed

Glycemic Load

Takes amount of food into account affecting blood sugar levels

Protein Recommendation for Endurance Athlete

1.0-1.6 g/kg

Protein Recommendation for Strength Athlete

1\.4-1.7 g/kg

Carbohydrate recommendation for endurance athlete

8-10 g/kg

Carbohydrate Recommendation for Strength/Speed Athlete

5-6 g/kg

Amount of Glycogen stored in body

about 15g per kg

Carbohydrate Recommendation 1 Hour before Competition

.5 g/kg

Carbohydrate Recommendation 2 Hour before competition

1 g/kg

Carbohydrate Recommendation 4 Hour Before Competition

1-4 g/kg

Protein Recommendation 4 Hour Before Competition

.15 - .25 g/kg

Optimal % of carbohydrates in Sports Drinks

6-8%

10% or greater of carbohydrates in sports drinks leads to

Delayed gastric emptying, which can lead to upset stomach

Force =

Mass \* Acceleration

Work =

Force \* Displacement

Power =

Work / Time

Cardiac Output =

Stroke Volume \* Heart Rate

Fick Equation

V02 = Q \* a-V02 Difference

MAP =

((Systolic - Diastolic)/3)+Diastolic

Cunningham Equation

RMR = 500+22(LBM in kg)

1 kg =

2\.205 lbs

1 Met =

3\.5ml O2/ kg

Walking METS

3\.3 METS

Physiological Efficiency

Employing only the amount of mental and physical energy required to perform the Task

Ideal Performance State Characteristics

Absence of fear - No fear of failure

No thinking about performance

Narrow Focus of Attention on Task

Sense of effortlessness

Sense of personal Control

Distortion of Time/Space - Time seems Slow

Emotions

A Temporary Feeling states that occur in response to events and have physiological and psychological components.

Arousal

A Blend of physiological and psychological activation in an individual and refers to the intensity of motivation at any given movement.

Anxiety

A Sub category of arousal and is a negatively perceived emotional state characterized by nervousness, worry, apprehension or fear.

Cognitive Anxiety

Mental Part of anxiety, Thinking Fast

Somatic Anxiety

Evidence through physical symptoms such as tense muscles, tachycardia, upset stomach

State Anxiety

Subjunctive experience of apprehension and uncertainty

Trait Anxiety

Everyday Anxiety

Stress

Imbalance between demand and response capability; Failure has consequences

Stressor

Event that causes stress

Distress

Negative Stress

Eustress

Positive Stress

Drive Theory

As arousal or state anxiety increases, so does performance

Inverted U theory

Arousal increases performance to an optimal state, then it decreases performance

Individual Zones of optimal functioning

Different people in different environments responds at different levels of arousal

Catastrophic theory

Arousal can cause a sharp decline in performance

Reversal theory

Athletes have the power to change how they Interpret arousal

Motivation

Intensity and direction of effort

Intrinsic Motivation

Driven form the athlete by the love of the game or how they feel from it

Extrinsic motivation

Comes from external source, Ex: Trophy, Praise

Achievement Motivation

Persons effort to master a task

Motivation to achieve success (MAS)

Pride in ones success, challenges one ability

Motivation to avoid failure (MAF)

Protecting ones self esteem, avoiding shame

Positive Reinforcement

Act of increasing probability of occurrence of a behavior by positive action

Negative reinforcement

Increases probability by removal of an act

Positive punishment

Decreases a behavior by a presentation of something (adding pushups)

Negative punishment

Decreases a behavior by removing something (Removing freetime)

Attention

Defined as the processing of both environment and internal cues that comes to awareness

Selective Attention

Being able to suppress irrelevant cues

Self efficacy

Perception of ones ability to perform a given task

Process Goals

Athlete has control, focus on actions to perform task

Outcome goals

athletes have little control over (ex: focused on winning)

Short term goals

Related to current training

Long term goals

Big goals that short term goals add up to

Simplification

Adjust tasks by changing task characteristics to make it easier

Pure Part Training

Practicing all subcomponents independently then adding it all together

Progressive part training

First two parts isolated then added together then practice 3rd component then add all together

Amount of rest time in between 1RM Attempts

3 Minutes

Amount of attempts for vertical/long jump attempts

3

Validity

The degree a test measures what it is suppose to measure

Face Validity

The appearance to the athlete that the test measures what it is suppose to measure

Criterion-Referenced Validity

The test scores are associated with some other measure of the same ability

Concurrent validity

Test scores are associated with measuring same ability

Convergent Validity

high positive correlation between results of tests

Predictive Validity

Test score corresponds with future behavior or performance

Intrasubject Variability

Lack of consistent performance by the person being tested

Interrater Reliability

The degree which different raters agree in their test results

Intrararater Variability

The lack of consistent scores by a given tester

Order of battery of tests

1. Non Fatiguing tests
2. Agility tests
3. maximum power/strength tests
4. sprint tests
5. local muscular tests
6. fatiguing anaerobic capacity
7. aerobic tests

Sarcomere

Basic contractile unit of muscle fiber

Calcium binds to “x” when a muscle contracts

Troponin

What happens when calcium binds to troponin

tropomyosin moves, unblocking myosin binding sites

Z Disk

On each end of a sarcomere, where actin are attached

A Band

Dark colored bands containing myosin

I bands

Lighter bands only containing actin

M line

Line in middle where Myosin are attached

H zone

Space between Actin filaments

First Class Lever

A lever which the muscle force and resistive force act on opposite sides of the fulcrum

Second Class Lever

A lever which the muscle force and resistive force act on the same side of the fulcrum, with the force acting through the moment arm longer which the resistive force acts. Less muscle force required.

Third Class Lever

A lever which the muscle force and resistive force act on the same side of the fulcrum, with the the muscle force acting through a moment arm shorter which the resistive force acts. More muscle force required.

Example of a First Class Lever

Elbow extension (Tricep Extension)

Example of a Second Class Lever

Plantar Flexion (Calf Raise)

Example of a Third Class Lever

Elbow Flexion (Bicep Curl)

1st Class Lever

2nd Class Lever

3rd Class Lever

P-Wave

Depolarization of Atria

QRS Complex

Depolarization of Ventricles

T-Wave

Ventricle repolarization

SA Node

Pacemaker

AV Node

Impulse is delayed before going to ventricles

AV Bundle

Conducts impulse to ventricles

Connective Tissue Order (Outside to Inner)

1. epimysium
2. perimysium
3. endomysium

Glycemic Load =

GI of food \* grams of carbs per serving / 100

Correct Stance for medball throws

Shoulder width

How many steps to stop from a full speed accel drill

6 steps