NSCA – CSCS Test 3 Questions and Answers
Sprint Resistance - Answer-≥10% movement resistance has detrimental effects on technique (focus on improving stride length)
Sprint Assistance - Answer-"Overspeed" (focused on improving stride rate) Should be applied in velocities of ≤10% to avoid ...
NSCA – CSCS Test 3 Questions
and Answers
Sprint Resistance - Answer-≥10% movement resistance has detrimental effects on
technique (focus on improving stride length)
Sprint Assistance - Answer-"Overspeed" (focused on improving stride rate) Should be
applied in velocities of ≤10% to avoid compensation or "breaking"
Proteins composed of: - Answer-Carbon, hydrogen, oxygen atoms (also Nitrogen which
fats and carbs do not contain)
Amino Acid - Answer--Nitrogen-containing
-20 total in human body
-essential and non essential
Essential Amino Acid - Answer-Cannot be manufactured in body and must be obtained
through diet (9 total)
Non-essential Amino Acid - Answer-Ability to be synthesized in body, therefore do not
need to be obtained through diet. (11 total)
Low Quality Protein - Answer-(Plant Protein) deficient in one or more amino acid
High Quality Protein - Answer-(Animal Protein) meet amino acid pattern similar to that
needed by the body
Recommended Protein Intake (Adults) - Answer-0.8 g/kg of body weight
10 to 15% daily caloric intake
both men and women
Aerobic Endurance Athletes Protein Recommendaitons - Answer-0.8-1.4 g/kg of body
weight
due to increased use of protein as fuel source during exercise
Strength / Power Athletes Protein Recommendations - Answer-0.8-1.7 g/kg of body
weight
Aerobic Endurance + Resistance Trained General Protein Recommendations - Answer-
1.5-2.0 g/kg of body weight
(Vegan athletes require more than 2.0 g/kg BW)
Excessively High Protein Intake - Answer-Greater than 4.0 g/kg of body weight
, Not advisable for athletes with impaired renal function, low calcium intake or restricted
fluid intake
Primary Role of Carbs - Answer-serve as energy source
Carbs as Ergogenic Aid - Answer-Elevated muscle glycogen concentration:
-aerobic endurance performance
-work output
-high intensity intermittent activity
Carbs composed of: - Answer-Carbon, Hydrogen and Oxygen
Classified by # of sugar (saccaride) units they contain
Monosaccarides - Answer-(Glucose, Fructose and Galactose) Single sugar molecules
Disaccarides - Answer-(Sucrose, Lactose, and Maltose) Two simple sugar units joined
together
Polysaccarides - Answer-"Complex Carbs" (Starch, Fiber, and Glycogen)
Glycogen - Answer--Temporary source of stored energy
-Formed by synthesis of Glucose
-2/3 stored in skeletal muscle
-1/3 stored in lover
Glycogenesis - Answer-Process of converting glucose to glycogen
Glycemic Index - Answer-Classifies food by how High and how Long it raises Blood
Glucose
High GI (glycemic index) - Answer-foods digested quickly and raise blood glucose (and
insulin) rapidly
Low GI (glycemic index) - Answer-Foods that take longer to digest. thus slowly increase
blood glucose (and therefore stimulate less insulin)
Fiber Dietary Reference Intake - Answer-Men = 38 g/day
Women = 25 g/day
Protect against Coronary Heart Disease
A-band - Answer-The dark band that corresponds with the alignment of the myosin
filaments
I-band - Answer-The light band that corresponds with the areas in two adjacent
sarcomeres that contain only actin filaments
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