Resistance Training Final Exam study guide

What mineral deficiency is most likely to contribute to fatigue and decreased performance?

Iron deficiency

What are the benefits of maintaining adequate glycogen stores?

Improved time to exhaustion, sustained intensity, delayed fatigue, better performance

What percentage of body weight loss is associated with decreased performance?

2%

Why do strength athletes need increased protein intake compared to endurance athletes?

Greater muscle damage and need for repair and hypertrophy

What is the greatest contributor to total energy expenditure?

Resting metabolic rate

What are the characteristics of anorexia nervosa?

Self-starvation, extreme thinness, brittle hair/nails, dry skin, low BP, fatigue, bone loss

What macronutrient should be addressed pre-, during-, and post-competition?

Pre: carbs

What mineral is associated with oxygen transportation and utilization?

Iron

What mineral aids in bone maintenance and development?

Calcium

To what extent can carbohydrate loading increase glycogen stores?

20-40%

How many daily kcals should be added to gain 1 lb/week?

+500 kcal/day

How much protein should an athlete consume during weight loss to preserve lean mass?

1.8-2.7 g/kg/day

Adequate water intake for males and females?

Men: 3.7 L/day

How much of daily calories should come from saturated fat?

Less than 10%

What omega-6:omega-3 ratio reduces mortality risk?

4:1 or lower (ideal 2:1)

Protein recommendations for endurance vs strength athletes?

Endurance: 1.0-1.6 g/kg

What amino acid activates mTOR and stimulates MPS?

Leucine

What is the AMDR for protein?

10-35% of total calories

Difference between exogenous and endogenous anabolic steroids?

Exogenous: synthetic

What supplement increases red blood cell production?

EPO

What supplement decreases heart rate?

Beta-blockers

What supplement is used when coming off anabolic steroid cycles?

HCG

Ergogenic dose of caffeine?

3-9 mg/kg

Most effective form of creatine?

Creatine monohydrate

What contributes to GH gut?

Excess HGH → organ and intestinal enlargement

Benefits of creatine supplementation?

Increased strength, power, anaerobic performance, lean mass, and training volume

Risks of EPO use?

Blood clotting, ↑ BP, dehydration, impaired thermoregulation

What substance supports collagen growth?

Human Growth Hormone (HGH)

Effects of beta-adrenergic agonists?

Increased lean mass, decreased fat, increased lipolysis

What are prohormones?

Precursors to anabolic hormones with minimal benefit and high risk

What is validity?

The degree to which a test measures what it is intended to measure

What is reliability?

Consistency or repeatability of a test

Sources of reliability error?

Intrasubject variability, intrarater variability, interrater disagreement, equipment error

Sources of test-retest variation?

Fatigue, learning effect, motivation, environment, time of day

Correct order of tests in a testing battery?

Non-fatiguing → agility → power/strength → sprint → endurance → anaerobic → aerobic

What factors should be considered when selecting a testing battery?

Energy system specificity, movement patterns, athlete experience, age/sex, environment, safety