UESCA Running Coach Certification

Caused when excessive stress placed on a disk causes the annulus fibrosis to crack and some of the nucleus pulpous leaks out.

Herniated Disk

Extreme posterior curve in the spine (sway back)

Lordosis

Extreme anterior curve in the spine (hunchback)

Kyphosis

Position of the spine in which minimal neuromuscular activity is required to maintain a standing, relaxed position.

Neutral spine

Three primary joint classifications

Fibrous, Cartilaginous, Synovial

Three joint movement (functional) classifications

Immoveable, Slightly Moveable, Freely Moveable

Classification of joints most prevalent in the body

Synovial

Three types of muscle fibers in the body

Type I (Oxidative), Type II-A (Fast Oxidative Glycolytic), Type II-B (Fast Glycolytic)

Two primary classifications of muscle fibers in the body

Fast Twitch (II-A & II-B) and Slow Twitch (Type I)

Principle which states when activity intensity progresses from low or moderate to high, there is a hierarchy as to which types of muscle fibers are recruited.

Henneman's Size Principle

Increase in the size of a muscle fiber

Hypertrophy

Increase in the number of muscle fibers

Hyperplasia

As a running coach, your primary focus should be?

Enhancing your client's ability to maintain posture and improve movement.

Term often used to denote an individual remembering how to perform a task, or the body's ability to regain muscular strength rapidly.

Muscle memory

Two primary areas of function of the Autonomic Nervous System (ANS) (Select all that apply)

Sensory (afferent)

Motor (efferent)

Three types of cartilage

Hyaline (articular), fibrocartilage, elastic

Fascia influences posture and facilitates body movement.

True

Fascia can contract with or independently of muscles

True

Primary purpose of the core musculature

Provide stability & rigidity to the spine and pelvic region

Primary purpose of a warm-up

Increase core temperature

Areas enhanced by a proper warm-up

Increased force capacity of a muscle, decreased chance for injury, increased range of motion

Benefits gained via an increase in muscle temperature are lost approximately 45 minutes after a warm-up ends. ***

False

During an eccentric contraction, there is less stress per muscle fiber than during a concentric contraction

False

When a muscle contracts to decelerate a limb that has a load applied

Eccentric contraction

After abruptly ceasing intense exercise such as running, blood vessels in the legs are dilated, and, therefore, blood can quickly pool in the legs and feet

True

Cells found in muscles and whose job is to attach to existing muscle fibers to form new fibers (process occurs during normal muscle growth as well as during injury recovery)

Myosatellite cells (satellite cells)

As a certified running coach you can advise or prescribe any type of medication to a client

False

Lactate is not a fuel and is only a waste byproduct believed (by many) to cause "the burn"

False

The end product of glycolysis, which is converted into acetyl coA that enters the Krebs cycle when there is sufficient oxygen available

Pyruvate

Can be oxidized and used as fuel for the Kreb's cycle, or can be converted to lactate, which, in turn, is converted into glycogen in the liver via the Cori cycle

Pyruvate

Term for lactic acid, minus one protein

Lactate

Point at which oxygen consumption plateau is reached

Steady state (or steady rate)

The result of a buildup of acidity in the muscle cells (the acidity is caused by the release of hydrogen ions during fast turnover of ATP)

"The burn" (which is the body's way of self-regulation so it does not push itself too far and cause damage)

Result of an abnormality of neuromuscular control that is a response to muscle fatigue (and NOT a depletion of electrolytes)

Exercise-Associated Muscle Cramps (EAMC)

When one muscle is shortening, the opposing muscle also is shortening ***

False

The order in which muscles activate and work together to allow the body to move

Kinetic linking (the kinetic chain)

In functional body movement, muscles and body parts work in isolation

False

Exists when there is a lack of balance between two opposing muscles which surround a joint

Muscular imbalance

Improper biomechanics, potential for denegeration of joints, overuse of muscles (which can lead to injury), premature muscle fatigue

Ways in which muscle imbalances can affect a runner

The amount a muscle can stretch

Length

Term for a muscle that is not elongated enough or is too tight to provide adequate force production

Short muscle

Term for a muscle that is too elongated or is stretched too long to provide adequate force production (often called "inhibited" muscle)

Long muscle

Term often used to denote muscles which contract minimally or not at all

Shut down

If a muscle is shortened or lengthened too much, force production of the muscle will increase to the point where too much force production is created ***

False

Typically caused by reduced muscle activation, it results from a muscle (e.g., a prime mover muscle) not being able to produce the required force (thus, a synergist or support muscle takes over the primary mover's responsibility)

Muscular compensation

Science of adapting postural and equipment changes at a workstation

Ergonomics

Term which means without oxygen

Anaerobic

Being in an anaerobic state typically has more to do with a lack of utilization of oxygen rather than the absence of oxygen

True

ATP is generated in the mitochondria of cells and can be produced only anaerobically (rather than both anaerobically and aerobically)

False

At any given time the body stores only a small amount of ATP, which must be generated continuously generated on a cellular level

True

The highest intensity level at which blood lactate concentrations are maintained at a steady-state (equillibrium) level during exercise bouts of of approximately 60 minutes

Maximum Lactate Steady State (MLSS)

Point at which the ventilation (breathing) rate increases faster than the workload. (Note: Until this point is reached, the workload and respiration rate increase linearly.)

Ventilatory Threshold (VT)

Represented when blood lactate levels reach 4 millimoles per liter (mmo/L) during exercise bouts. Note: This can only be ascertained using a blood lactate analyzer, and, as such, this assessment is not used for this certification. However, I think it's important to know!)

Onset of Blood Lactate Accumulation (OBLA)

Two main circulatory systems in the body

Pulmonary and Systemic

Circulatory system which involves the heart & lungs. (Deoxygenated blood leaves the heart and goes to the lungs, where it is reoxygenated and returned to the heart.)

Pulmonary

Circulatory system which relates to circulation throughout the body with the exception of the lungs. (Oxygenated blood leaves the heart via arteries to supply the body, and the deoxygenated blood returns to the heart via veins.)

Systemic

Three types of blood cells

Red, white, and platelets

Protein found in muscles (receives oxygen from blood and transports it to the mitochondria)

Myoglobin

Blood flow allocation within the body is based on need

True

Three classifications of energy systems during exercise

Phosphagen, Glycolytic, Oxidative

In order for a muscle contraction to occur, ATP is required

True

Process which generates ATP aerobically

Krebs cycle (oxidative phosphorylation)

Process which generates ATP anaerobically

Cori cycle

First primary energy system, used for primary energy

Phospagen system (ATP-CP system)

Second energy system

Glycolytic

Third energy system (often called the Citric Acid System, TCA Cycle, and Krebs Cycle)

Oxidative

Primary 'players' involved in maintaining blood glucose homeostasis.

Insulin and glucagon

While glycogen in the liver can be deployed throughout the body, glycogen in the muscles stays localized within the muscle.

True

Physiological adaptations which occur as a result of aerobic training: *****

I. All of the above

Well-trained skeletal muscle has a decreased capacity to generate ATP aerobically (relative to non-trained skeletal muscle) because of mitochondria

False

Signs of being aerobically de-conditioned

E. A and D

Training which occurs in an environment substantially depleted of oxygen (can be done in either natural or simulated environments)

Hypoxic training

Training done in the presence of a dense oxygen supply (can be performed only in simulated environments using supplemental oxygen)

Hyperoxic training

High-altitude training is defined as training at altitudes of how many feet and above?

C. 5,000

The effects of high-altitude training (HAT) have been shown to last up to how many days after returning to sea level?

C. 15

Term that refers to the volume (percent) of red blood cells in blood.

Hematocrit

Physiological adaptation that occurs from training in the heat

An increase in blood plasma volume

Term for abnormally high levels of red blood cells

Polycythemia

Criteria which must be met in order for hyperoxic training to occur

Individual administering oxygen is certified to do so

Must be deemed legal by local/state laws and sport governing body

Done under clearance from a physician

Running term which equates to a reduction in the force generated by a runner

Muscle fatigue

Factors which impact ability to complete a marathon, in regard to glycogen reserves

D. All of the above

Difference between oxygen consumption at rest and the elevated rate of oxygen consumption following an exercise bout.

Oxygen debt

Represents the intake of oxygen after exercise ceases.

Excess Post-Exercise Oxygen Consumption (EPOC)

Three areas oxygen debt addresses when "repaying" debt. Select all that apply.

A. Replenishing high-energy phosphate stores.

B. Oxidizing lactate

C. Supplying the demands of an increased metabolic rate

Largest volume of air the lungs can hold

Total Lung Capacity (TLC)

Largest amount of air that can be expelled after taking a deep breath

Forced Vital Capacity (FVC)

Two ways cardiac output can be increased. Select all that apply

B. Increase in heart rate

C. Increase in stroke volume

Point when a person becomes "out of breath"

Ventilatory Threshold (VT)

RPE scale UESCA advises its coaches to use *******

Borg CR10 Scale

Phenomenon related to a natural upward drift in heart rate while overall intensity remains the same/constant

Cardiac Drift

Represented by the number of beats HR drops in one minute immediately following cessation of an activity/exercise

Recovery Heart Rate

An individual's maximal capacity to transport and use oxygen during exercise

VO2 Max (also known as Maximum Effort HR)

Relates to how efficient an athlete is

Exercise Economy

The greater the intensity, the greater the reliance on carbohydrates, and, therfore, the less sustainable the exercise is for long durations of time.

True

Representative of the level at which blood lactate accumulates in the bloodstream. This occurs when lactate production exceeds lactate clearing.

Lactate Threshold (LT)

The spine is part of the appendicular skeleton.

False

The heel bone is the cuboid.

False

Lordosis refers to excessive thoracic spinal curvature.

False

The Lateral Femoral Epicondyle is a small, lateral, protruding aspect at the inferior aspect of the femur.

True

Abduction refers to moving away from the midline of the body.

True