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

The transverse plane divides the body into right and left halves (e.g., the legs move in the transverse plane when pedaling or running).

False

A herniated disk is caused when excessive stress placed on a disk causes the annulus fibrosis to crack and some of the nucleus pulposus leaks out.

True

Stretching is an absolute requirement for all athletes in respect to warming up.

True

If a muscle is shortened or lengthened too much, force production of the muscle will diminish to the point where minimal or no force production is possible.

True

Which is not part of a muscle?

C. Mesoactin

Hypertrophy is the reduction in the size of a muscle.

False

The primary role of satellite cells is to assist in muscle hypertrophy, recovery from an injured muscle, or maintenance of muscle mass.

True

What is not a muscle fiber type?

C. Type Four-C

The soleus muscle is primarily composed of slow twitch musclefibers.

True

White blood cells carry oxygen to the body.

False

Veins carry oxygenated blood away from the heart to the body.

False

Adenosine Triphosphate is required for a muscle contraction to occur.

True

Which of the following processes is part of the Cori Cycle?

Lactate is converted to glucose in the liver

Catabolism of fatty acids yields less adenosine triphosphate than the catabolism of glucose.

False

Glycerol and fatty acids are broken down by the body for energy.

True

The oxidative energy system is the shortest of the three energy systems in regard to duration.

False

The Conconi Test has been shown to underestimate lactate threshold.

False

When constructing lactate threshold based training zones, the bottom range of the Recovery Zone (zone 1A) equals __________ percent of the top of end of the Max Aerobic zone (zone 3B).

50

MLSS stands for:

Maximum Lactate Steady State

Lactate threshold:

Is representative of the level at which blood lactate accumulates in the blood stream. This occurs when lactate production exceeds lactate clearing.

Anaerobic Threshold is more of a concept than an established metric.

True

Which of the following is a reason for cardiac drift to occur?

Increase in body temperature

The term pronation means external rotation of a body part

False

The most common classification of lever in the body is:

Class 3

In most all US states, an individual does not need a prescription from a doctor to receive an initial evaluation by a physical therapist.

True

Below are common traits of an individual with a leg length discrepancy except:

Rotation of the cervical spine in the transverse plane

Of the following, which is a normal biomechanical movement/issue?

Mild foot pronation

During the Overhead Squat Screen, the arms falling forward could be suggestive of:

Tight latissimus dorsi and pectoralis major

Substantial vertical oscillation while running is most often exhibited by those who have a short stride.

False

Too long or short of a stride length will reduce a runner’sefficiency.

True

Which of the following is NOT a correct aspect of proper running form?

Large arm swing

Those converting to a midfoot strike often feel tightness/soreness in which muscle?

Soleus

The following aspects are true of the stretch shortening cycle (SSC) except:

The stiffer a muscle is, the lower the amount of energy can be stored and released

Passive movement is a muscular movement caused by consciously contracting a muscle(s).

False

The cause of tendinosis is a disruption of collagen fibers of a tendon, not inflammation.

True

Running with a substantial posterior pelvic tilt will likely increase the chance for hamstring injury because of the increased tension on the hamstrings during the swing phase of the gait cycle.

False

Tight calf muscles often contribute to plantar fasciitis.

True

Which of the following is not related to blister formation?

Minimalist shoes

Running is hard on the knees.

False

50-75% of running injuries are due to what?

Overuse

Which of the following is NOT a resistance-training category?

Functionality

Successful concurrent endurance and strength training largely has to do with the duration of time between training sessions, as well as the different muscles used in the training sessions.

True

Which of the following is a plyometric-based exercise?

Squat jump

In which two planes of movement does running occur?

Sagittal and Transverse

Negative effects from concurrent endurance/strength training are limited to the muscles used for both endurance and strength applications

True

Unlike running volume, strength training increases should be based around 10% volume increases.

False

Muscles and fascia work independently of one another.

False

A foam roller is a training tool that facilitates __________.

Myofascial release

Keeping the leg straight and flexing the ankle stretches the soleus. ********

False

All of the following are types of stretches except:

Transverse

The main purpose of the muscle spindle is to __________.

Sense a change in the muscle length

The Golgi Tendon Organ is located at the junction of the muscle and ligament.

False

It is advised that any athlete should be cleared for exercise in the prior 12 months before beginning an ultramarathon training program.

True

Which is not a question on the Health History Questionnaire?

Do you exercise more than 8 times per week?

As a certified UESCA coach, you are qualified to perform and analyze blood-based tests such as blood enzyme tests.

False

What area does the Athlete Profile not look to determine?

Nutritional deficiencies

When establishing the coaching process, areas such as cancellation policies and billing dates should be discussed.

True

If a physician does not clear an athlete to begin an exercise program but you believe the athlete should have no problem with exercising based on your assessments, it is fine to start coaching the athlete.

False

Keeping a training log is not substantially beneficial to goal setting.

False

When assessing a client’s potential, which of the following is NOT a factor:

Assessment of current diet

Even if runners have past running experience, if they have not run and/or done any form of exercise in the past 12 months, they should be considered novices.

True

For novice runners, what is the recommended limit for 10k races in one season?

3

For an experienced runner, regardless if an event is a goal or training event, what is the maximum number of marathons an experienced athlete should complete in a year?

3

S.M.A.R.T Goals stand for:

Specific, Measurable, Attainable, Relevant, Time- Based

Overtraining often inhibits the ability of a client to recover both mentally and physically.

True

The process of peaking will guarantee the client will have their best possible performance on race day.

False

Experienced athletes do not have an advantage over new athletes in regard to the process of peaking for a race.

False

Which of the following is not a taper guideline?

Reduce cardiovascular training days and increase
strength training days

What is NOT one of the criticisms of classic periodization?

Increased chance for injury to occur

A classic periodization model is most appropriate for what type of athlete?

New runner

Which of the following factors does NOT affect the degree and frequency of volume increases?

Gender

What is the typical mileage range of the longest run when training for a half marathon?

12-13 miles

Which of the following is the generally accepted maximum long distance run when training for a marathon?

22 miles

Overtraining often inhibits the ability of a client to recover both mentally and physically.

True

Symptoms of overtraining tend to be a halt of forward progress and overall fatigue for relatively long periods of time (longer than is normal with a particular client).

True

The process of peaking will guarantee the client will have their best possible performance on race day.

False

Which of the following guidelines does NOT apply to two-a-days (TADs)?

Must do at least two TADs per week

What are the two primary components of intervals?

Intensity and time

Which of the following is NOT a threshold workout?

Sprint intervals

Which of the following is NOT a form of active rest/recovery?

Long steady distance

The Tabata Study demonstrated that endurance-based exercise is superior to high-intensity exercise.

False

When integrated properly, HIIT training is applicable to clients of varying fitness levels.

True

The correct pacing strategy when running a hilly course is to run fast up the hills and recover on the downhills.

False

What is the equation used to determine percent grade of a course profile?

100 x rise/run

During a race, the pace should be determined __________.

By metrics established during training

Which of the following is NOT a common pacing mistake?

Pacing by feel based on one's exertion level

All of the following are aspects of the Central Governor Model except:

Peripheral fatigue initiates the Central Governor Model

Varying one’s pace during a race (assuming no terrain changes) is an optimal pacing strategy.

False

Which of the following can be helpful in increasing a client’s motivation?

Keeping a training log

Which of the following is NOT an aspect of mental training examined in this course:

Meditation

Mental burnout is solely a function of too much intensity or volume in a training program.

False

The purpose of desensitization is to reduce or eliminate phobias through repeated and increased exposure to the phobia.

True

External imagery occurs when athletes see themselves from the perspective of someone else or from a video camera (third person).

True

Mental imagery is most effective when:

The physical skill is practiced in close time duration to the mental imagery of the same skill

The last meal the day prior to a race should consist of what percentage of carbohydrates?

70

Which of the following issues can negatively impact an individual regarding carbohydrate loading:

Digestive system issues

The goal of carbohydrate loading is to maximize endurance performance by decreasing the muscle’s glycogen stores.

False

The body can burn upwards of 750 or more calories/hour while the body can only digest 200-250 calories/hour.

True

What is the correct formula to calculate sweat rate?

Pre-exercise weight minus post-exercise weight plus fluid intake during activity

In the event of hyponatremia, the athlete should:

Be transferred immediately to a medical facility

Which of the following is not classified as an electrolyte:

Protein

It is possible to work within your scope of practice but outside your scope of knowledge. Conversely, it is possible to work within your scope of expertise but outside your scope of practice.

True

Runners should stay alert on roadways and always run on the right-hand side of the road, running in the direction of traffic.

False

Above everything else, safety is the most important element in a training program.

True

Regardless of the amount of miles on a running shoe, it should be replaced if:

All of the above

Depending on the source, it is advised that running shoes be replaced within what mileage range?

400-600 miles

It often takes several weeks to break in a new shoe before it feels comfortable.

False

Related to running shoes, it’s theorized that the largest amount of cushion loss occurs within the first ________ miles.

200

What is the difference between conventional and minimalist shoes?

Conventional shoes provide support and stability, minimalist shoes rely on the feet for their inherent strength

After a race, it’s recommended to have an athlete spend the rest of the day walking around.

False

It’s not recommended for an athlete to perform a self-assessment of their performance directly after an event. They should wait until they’ve cleaned up, refueled, and relaxed.

True

When flying to an event, it’s important for an athlete to put all important race gear in their checked luggage, not in their carry-on bag.

False

Which of the following is NOT a way to be generally prepared for the race:

Buy a new pair of shoes for the race the day before

In respect to liability insurance, it is advised to get at least a 1 million dollar (USD) per occurrence policy.

True

It is fine and advised to use standard, boilerplate liability waivers for your athletes.

False

Physical contact with an athlete that is not necessary from a coaching perspective should not occur.

True

Which of the following can a coach do?

Inform athletes on nutrition guidelines

If you are not qualified to perform a physiological test such as VO2 Max or blood lactate, you must outsource it.

True

Some drugs are only banned by national or world anti-doping agencies at high levels/concentrations (e.g., caffeine).

True

When communicating with an athlete, it’s fine to discuss matters outside of coaching such as religion, politics, detailed personal life, etc.

False

The methods used to motivate an athlete will vary by the individual, as not all athletes will respond the same way to a particular method of motivation.

True

Which is NOT a role of a coach?

Diagnose an injury

The stiffer the muscle-tendon unit is, the less the elastic response.

False