Which energy system primarily fuels exercise lasting 30–90 seconds?
Anaerobic glycolysis (lactic system).
What are the time domains for energy systems?
ATP-PC (phosphagen): ~0–10 s (max power, no lactate).
Anaerobic glycolysis: ~10–120 s (peak 30–90 s), fast ATP via glucose → lactate.
Oxidative (aerobic): >~2 min (slower ATP, high capacity).
What are the by-products and sensations of anaerobic glycolysis?
H⁺ accumulation → burning, reduced pH → fatigue.
What are the training implications for anaerobic glycolysis?
Intervals of 30–90 s with 1:3–1:5 work:rest to target glycolytic power/capacity.
What is the fuel source for anaerobic glycolysis?
Muscle glycogen/blood glucose (carbs).
The gastrocnemius crosses which joints and what are its actions?
Knee and ankle; plantarflexion (ankle) and knee flexion.
What is the biarticular role of the gastrocnemius?
Gastrocnemius: crosses knee & ankle → plantarflexes + flexes knee.
What are the exercise cues for training the gastrocnemius and soleus?
Straight-leg calf raises bias gastrocnemius.
Bent-knee calf raises bias soleus.
Which muscle group opposes the bench press (antagonists) and why?
The upper-back/posterior chain—latissimus dorsi (plus rear delts, external rotators)—oppose pressing.
What are the agonists of the bench press?
Pec major (horizontal adduction), anterior deltoid, triceps.
What are the antagonists of the bench press?
Lats (shoulder extension/adduction), posterior deltoid, rotator cuff external rotators.
Why is balanced pressing/pulling important?
Balanced pressing/pulling reduces shoulder stress; strengthens scapular control and joint centration.
What is forearm supination and which muscles create it?
Turning palm up (radius rotates laterally around ulna).
What joints are involved in forearm supination?
Proximal & distal radioulnar joints.
What are the prime movers for forearm supination?
Biceps brachii (esp. with elbow flexed) and supinator.
What is the opposite movement of forearm supination?
Pronation (pronator teres/quadratus) → palm down.
What does the transversus abdominis (TrA) do in core function?
Deep spinal stabilization via circumferential “corset” tension.
What are the local vs global core stabilizers?
Local stabilizers: TrA, multifidus, pelvic floor—segmental stability.
Global movers: Rectus abdominis, obliques, erectors—produce motion.
What is the difference between bracing and drawing-in?
Abdominal bracing: 360° tension; performance & protection.
Drawing-in (navel toward spine): cue to feel TrA, but avoid collapsing posture.
What waist circumference increases disease risk in men, and how should you measure it?
> 40 in (102 cm) in men; >35 in (88 cm) in women.
Technique: Measure at iliac crest, tape horizontal, end of normal exhalation, no compressing skin, consistent landmarking.
What does the Talk Test tell you about cardio intensity?
A simple gauge of aerobic intensity relative to ventilatory thresholds.
What are the rules of thumb for the Talk Test?
Comfortable conversation = below VT1 (light–moderate, ~50–69% HRmax).
Broken sentences = around/above VT1 (moderate–vigorous).
A few words only = near/above VT2 (hard, >~80–85% HRmax).
What are the Jackson–Pollock 3-site skinfold locations for men vs. women?
Women: Triceps, Suprailiac, Thigh.
Men: Chest, Abdomen, Thigh.
Which training principle is violated by doing the exact same routine forever?
Variation (and eventually progression).
