PE450 SPORTS SCIENCE QUIZ

Principles of H2F

Optimizations, individualization, immersion

H2F Domains

Physical, Mental, Nutritional, Spiritual, Sleep

Type 1 (muscle)

Slow twitch

ENDURANCE

High fatigue resistance

<65% resistance

Aerobic (energy source)

Running, cycling

Type 2a (muscle)

Fast twitch

Moderate strength and endurance (aerobic & anaerobic)

Moderate fatigue resistance

60-85% resistance

IOCT, middle distance cardio

Hypertrophy

Type 2x (muscle)

Fast twitch

STRENGTH

Short bursts of power and speed

Low fatigue resistance

Anaerobic (energy source)

Sprinting, weight lifting, jumping

15% of all muscle

Phosphagen / Phosphocreatine Pathway (ATP-PC System)

provides energy for short term (5-10 seconds)

Glycolytic Pathway (Anaerobic Glycolysis)

predominant energy source for high intensity activity lasting up

to approximately 90 seconds

Oxidative Phosphorylation (Aerobic Respiration)

is the predominant source of energy for low-intensity,

sustained activity lasting more than three minutes

Physical Components

Muscular strength, muscular endurance, aerobic endurance, anaerobic endurance, power

Hypertrophy

is the increase in muscle size, which can be achieved through a blending of muscular strength and muscular endurance training

Consistent aerobic training

more capillary density

Muscular strength

lift, drag, carry

Muscular endurance

sustained bouts of low intensity resistance

aerobic endurance

sustained bouts of low intensity movement

anaerobic endurance

short duration, high intensity movement

power

short duration, explosive movements with heavy loads

Movement skills

Agility, coordination, dynamic balance, kinesthesia, pace, perception, reaction time

Movement Skills

At Chas’s Diner: Knee Pain Problems, ReTrain

Agility

The ability to bend, rotate and twist in the frontal, transverse, and sagittal planes and use that ability to change direction.

Coordination

The ability to synchronize limb, torso and head movements at varying speeds of motion.

Dynamic balance

The ability to move under control at speed and under load.

Kinesthesia

The perception of the body’s position in space during movement.

Pace

The ability to set the correct speed of an activity to manage fatigue.

Perception

The understanding of correct technique and effort that builds skill.

Reaction time

The interval between an external stimuli and the Soldier’s response.

Structural capabilities

load tolerance, flexibility, static balance, body composition, bone density

load tolerance

The ability of the skeletal system to bear weight.

flexibility

The range of motion across single or multiple joints that allows the body to be positioned for optimal movement.

static balance

The ability to maintain a stable position over a base of support.

body composition

The percentage of lean muscle and other body tissues.

bone density

The thickness and quality of the bone that provides its strength.

Carbohydrates

4cal per gram

Proteins

4cal per gram

Fats

9 cal per gram

Optimal sleep duration

7-9 hours

Optimal sleep timing

Get as many cycles as possible

Sleep continuity

uninterrupted period of sleep

Movement planes

Sagittal, frontal, transverse