Free CSCS Exam Flashcards

The mechanism of muscle contraction where actin and myosin filaments slide past each other, shortening the sarcomere. Myosin heads bind to actin, perform a power stroke, detach, and repeat. This process requires ATP and calcium ions.

A single motor neuron and all the muscle fibers it innervates. Smaller motor units (fewer fibers) allow fine motor control, while larger motor units generate more force. Motor unit recruitment follows the size principle.

Motor units are recruited in order from smallest to largest as force demands increase. Small, slow-twitch motor units are recruited first for low-intensity activities; larger, fast-twitch units are recruited as intensity increases.

The elevated oxygen consumption that occurs after exercise to restore the body to its pre-exercise state. EPOC replenishes ATP and phosphocreatine, removes lactate, and supports elevated metabolism. Higher intensity exercise produces greater EPOC.

The maximum rate at which an individual can consume oxygen during maximal exercise, expressed in mL/kg/min. It represents the upper limit of aerobic capacity and is determined by cardiac output and arteriovenous oxygen difference.

The exercise intensity at which blood lactate begins to accumulate exponentially above resting levels. Training at or near lactate threshold improves the body's ability to clear lactate and delays fatigue during sustained high-intensity exercise.

The basic contractile unit of skeletal muscle, bounded by Z-lines. Contains overlapping actin (thin) and myosin (thick) filaments. The A-band contains myosin; the I-band contains only actin; the H-zone contains only myosin.

Slow-twitch oxidative fibers with high mitochondrial density, myoglobin content, and capillary supply. They resist fatigue and are suited for endurance activities. They have lower force production and slower contraction speed than Type II fibers.

Fast-twitch fibers divided into Type IIa (fast oxidative-glycolytic) and Type IIx (fast glycolytic). They produce high force rapidly but fatigue quickly. Type IIx fibers are the fastest and most powerful but least fatigue-resistant.

A proprioceptor located at the muscle-tendon junction that senses tension. When tension is excessive, GTOs trigger the inverse stretch reflex, causing muscle relaxation to prevent injury. This mechanism is utilized in PNF stretching.

A proprioceptor within muscle fibers that detects changes in muscle length and rate of stretch. When stretched rapidly, spindles trigger the stretch reflex (myotatic reflex), causing muscle contraction to protect against overstretching.

Four muscles (Supraspinatus, Infraspinatus, Teres minor, Subscapularis - SITS) that stabilize the glenohumeral joint. Supraspinatus initiates abduction; infraspinatus and teres minor externally rotate; subscapularis internally rotates the humerus.

The inverse relationship between the force a muscle can produce and its contraction velocity. Maximum force is produced during eccentric contractions at low velocities; force decreases as concentric velocity increases. This principle guides power training.

The relationship between muscle fiber length and the force it can generate. Maximum force occurs at optimal length where actin-myosin overlap is greatest. Force decreases when the muscle is either too shortened or too lengthened.

A muscle action pattern involving an eccentric phase immediately followed by a concentric phase, utilizing elastic energy storage and the stretch reflex. Plyometric exercises train the SSC to improve power output and movement efficiency.

The force exerted by the ground on a body in contact with it, equal and opposite to the force the body exerts on the ground (Newton's Third Law). Greater ground reaction forces during sprinting and jumping indicate greater force production capability.

The perpendicular distance from the line of force application to the axis of rotation. A longer moment arm produces greater torque with the same force. This principle affects exercise selection and joint loading during resistance training.

The speed at which force can be generated, calculated as change in force divided by change in time. High RFD is crucial for explosive athletic movements. It is trained through maximal intent lifting and plyometrics.

Nutrients required in large amounts: carbohydrates (4 kcal/g), proteins (4 kcal/g), and fats (9 kcal/g). Carbohydrates are the primary fuel for high-intensity exercise; proteins support muscle repair; fats fuel low-intensity activity and hormone production.

A measure of how quickly a carbohydrate-containing food raises blood glucose levels compared to pure glucose. High-GI foods cause rapid spikes; low-GI foods provide sustained energy. Pre-exercise meals should emphasize low-to-moderate GI foods.

The strategic consumption of protein around training to maximize muscle protein synthesis. Research supports consuming 20-40g of high-quality protein within 2 hours post-exercise, though total daily protein intake is most important.

The most researched and effective sports supplement for increasing strength and power. It enhances phosphocreatine resynthesis, supporting repeated high-intensity efforts. Loading dose: 20g/day for 5-7 days; maintenance: 3-5g/day.

Athletes should drink 5-7 mL/kg body weight 4 hours before exercise. During exercise, consume 200-300 mL every 10-20 minutes. Post-exercise, replace 150% of fluid lost (1.5L per kg body weight lost).

The systematic planning of training involving progressive cycling of volume, intensity, and exercise selection. Types include linear (gradual increase in intensity, decrease in volume), undulating (frequent variation), and block periodization.

Specific Adaptation to Imposed Demands - the body adapts specifically to the type of stress placed upon it. Training must mimic the demands of the sport in movement patterns, energy systems, and muscle actions for optimal transfer.

The gradual increase of stress placed on the body during training to continue making adaptations. Overload can be achieved by increasing weight, volume, frequency, or decreasing rest periods. Without overload, adaptation plateaus.

The number of training sessions per week. For strength gains, each muscle group should be trained 2-3 times per week. Elite athletes may train more frequently with proper recovery management and periodization.

The physiological process where the body recovers from training stress and adapts to a level above baseline. Training during the supercompensation window produces continued improvement; training too soon or too late reduces gains.

Rest periods based on training goals: Strength/Power: 2-5 minutes (ATP-PC recovery); Hypertrophy: 30-90 seconds (metabolic stress); Muscular Endurance: <30 seconds. Compound exercises require longer rest than isolation exercises.

The maximum weight that can be lifted for one repetition with proper form. Protocol: warm-up progressively, attempt near-maximal loads with 2-4 minute rest between attempts, reach 1RM within 3-5 attempts after warm-up.

A measure of lower body power performed as a countermovement jump or squat jump. The difference between standing reach and jump reach indicates jump height. Norms vary by sport and position; elite athletes may exceed 30+ inches.

An agility test measuring acceleration, deceleration, and change of direction. Athlete starts in 3-point stance, sprints 5 yards, touches line, sprints 10 yards, touches line, sprints 5 yards through finish. Elite times: <4.2 seconds.

A 30-second maximal effort cycling test measuring peak power, mean power, and fatigue index. Resistance is set at 7.5% of body weight. Results indicate anaerobic capacity and power output capabilities.

Methods to estimate fat mass vs. lean mass include skinfold calipers (7-site or 3-site), bioelectrical impedance, DEXA, and hydrostatic weighing. Each method has different accuracy levels and practical considerations.

Holding breath against a closed glottis during heavy lifting to increase intra-abdominal pressure and stabilize the spine. Appropriate for trained lifters during maximal efforts but may elevate blood pressure significantly; contraindicated for hypertensive individuals.

A fundamental movement pattern involving flexion at the hips while maintaining a neutral spine. Essential for deadlifts, kettlebell swings, and RDLs. Proper execution protects the lower back and maximizes posterior chain engagement.

Power clean/snatch phases: First Pull (floor to knee), Transition (knee to power position), Second Pull (explosive triple extension), Catch (receiving position). Each phase requires specific technique cues and timing.

Full squat: hip crease below top of knee. Parallel squat: hip crease level with knee. Quarter squat: approximately 45° knee flexion. Deeper squats increase muscle activation but require adequate mobility.

Proper spotting ensures athlete safety during near-maximal lifts. Squat: hands near torso, not the bar. Bench press: alternating grip on bar. Power exercises should not be spotted; instead, teach proper bail-out techniques.

The Inverted-U Hypothesis states that performance improves with arousal to an optimal point, then declines with excessive arousal. Complex tasks require lower arousal than simple tasks. Athletes must learn to regulate arousal for peak performance.

An individual's belief in their ability to succeed in specific situations. Sources include past performance, vicarious experience, verbal persuasion, and physiological states. Higher self-efficacy correlates with better performance and persistence.

A cognitive technique involving visualization of successful performance. Most effective when it is vivid, controllable, and includes kinesthetic sensations. Should be practiced regularly and combined with physical training for maximum benefit.

Effective goals are Specific, Measurable, Achievable, Relevant, and Time-bound. Combine outcome goals (winning), performance goals (personal bests), and process goals (technique focus) for comprehensive motivation and direction.

Strength facilities should allow 36-60 sq ft per athlete. Olympic platforms require 8x8 feet minimum. Ensure adequate spacing between equipment, clear traffic patterns, and proper flooring for different training zones.

Strategies to minimize injury liability include proper facility maintenance, equipment inspection logs, qualified supervision, emergency action plans, and appropriate participant screening. Documentation is essential for legal protection.

Health and fitness assessments conducted before training begins. Include medical history questionnaire (PAR-Q), cardiovascular risk stratification, and movement screening. Identifies contraindications and informs program design.

Selye's theory describing the body's response to stress: Alarm (initial shock), Resistance (adaptation), and Exhaustion (overtraining if stress continues). Training programs must balance stress and recovery to remain in the Resistance phase.

Muscle growth occurs through mechanical tension (force on muscle), metabolic stress (accumulation of metabolites), and muscle damage (microtrauma requiring repair). Training programs should incorporate all three mechanisms for optimal hypertrophy.

The partial or complete loss of training-induced adaptations due to insufficient training stimulus. Strength decreases more slowly than cardiovascular fitness. Significant losses occur after 2-3 weeks of complete inactivity.

The phenomenon where the sum of forces produced by each limb individually exceeds the force produced when both limbs work simultaneously. Unilateral training may help athletes overcome this deficit and improve total force production.