The Physiology S chool Final T est The Certification Test For Level 3 The Physiology School Please fill in all information and answer all questions to apply for certification. The completed test should be returned to our Certification email address [email protected] or mail to: Your Name: ASCA Certification Coordinator The American Swimming Coaches Association 5101 NW 21st Avenue, Suite 530, Fort Lauderdale, Florida 33309 954-­‐563-­‐4930 • 1-­‐800-­‐356-­‐2722 • Fax 954-­‐563-­‐9813 www.swimmingcoach.org Address: City/State/Zip: Phone: I am taking this test for ASCA Certification only. I am an ASCA member and currently ASCA certified. I am taking this test to comply with the USA Swimming new club membership requirement. I am not an ASCA member. (We welcome all coaches to join the ASCA -­‐ please call 800-­‐356-­‐2722 for more information.) Successful completion of this test will award the coach with a special Level 3 Coaching Certification and will also provide 15 units of Certification Credit. 1. The cardiovascular system has five main purposes. They are: 1. ______________________________________________________ 2. ______________________________________________________ 3. ______________________________________________________ 4. ______________________________________________________ 5. ______________________________________________________ 2. The “pump” of the system is the ______________________________________________ 3. Which part of the circulatory system leads oxygen and nutrients away from the heart to the capillary bed? _____________________________________________________________________ 4. What does blood carry away from the capillary bed? _______________________________ 5. Blood picks up heat at the ______________________________ of the body, and carries it to the skin for dissipation. 6. A single muscle is composed of a number of ______________________________________ 7. The power houses of the muscle cell are the _____________________________________ 8. The two proteins that make up each myofibril are known as 1. ________________________________________________________________________ 2. ________________________________________________________________________ 9. The three muscle fiber types are: 1. _________________________________________________________________________ 2. _________________________________________________________________________ 3. _________________________________________________________________________ 10. What fiber type can be temporarily converted to another? __________________________ 11. A swimmer who specializes in the 1500 meters freestyle, might reasonably be expected to have a predominance of ______________________ fibers. 12. Training produces two results in energy metabolism. One is the efficient release of energy for muscular action. The other is: _____________________________________________ 13. Energy is stored in four forms. They are: 1. _____________________________________________ 2. _____________________________________________ 3. _____________________________________________ 4. _____________________________________________ 14. The three processes that produce energy are: 1. _____________________________________________ 2. _____________________________________________ 3. _____________________________________________ 15. Energy metabolism is based on ______________________________ not distance traveled. 16. Lactic acid is produced in quantities that cannot be “cleared” by the blood during what phase of the energy continuum? ______________________________________ 17. Liver glycogen replacement is vital in the daily life of a swimmer. Why? _____________________________________________ 18. In short events, fatigue is caused by an inability to replace____________________quickly enough at the mitochondria. 19. Lactic Acid accumulation in the muscle cells produce a ________________ PH in the cells. 20. Muscle glycogen depletion is caused by ________ exercise. a. Intense b. Lengthy c. 2 x daily d. Anaerobic 21. In training, an athlete needs to consume 70% of their calories in _____________________ to replace muscle glycogen. 22. The training effect reduces fatigue by: 1. delaying the onset of _______________________________________ 2. increases ability to _______________________________________ within the cells. 3. increases ability to ___________________________________ lactic acid from the cells. 23. In the Aerobic range of work, there are four categories of work. These are known as: 1. _____________________________________________ 2. _____________________________________________ 3. _____________________________________________ 4. _____________________________________________ 24. In the Anaerobic range of work, there are three categories of work. They are: 1. _____________________________________________ 2. _____________________________________________ 3. _____________________________________________ 25. SP3 work is designed to: _____________________________________________ 26. To train an athlete to increase the amount of lactate that they produce, train at _____________________________________________ 27. Periodization relates to the alternation of ______________________________________ 28. The process of rejuvenation following rest, is due to the physical rebounding also known as _____________________________________________ 29. Recovery for the majority of athletes will take place within a period of ___________ hours. 30. The amount of rest between sets determines the ________________________________ 31. From longest to shortest,, cycles are known as: ________________________________ 32. The longest term cycle is called a ________________________________ cycle. 33. Weekly cycles are called ________________________________ cycles. 34. Periods of time 4-­‐8 weeks in length are called _______________________________ cycles. 35. The Macro cycle is divided into three phases. These are the: 1. ________________________________________________________________ 2. ________________________________________________________________ 3. ________________________________________________________________ 36. Three goals of general preparation are: 1. ________________________________________________________________ 2. ________________________________________________________________ 3. ________________________________________________________________ 37. In specific preparation, the ___________________ of the work mimics goal pace for the race. 38. There are two key factors in designing workouts. The first is the amount of rest between swims. The other is ________________________________ 39. Warm-­‐up is done at ________________________________ pace. 40. A lactate tolerance set would be done in the ________________________________ of workout most effectively. 41. In writing the workouts, always note the ________________________________ of the set, the ________________________________ of the set, and the rest interval of the set. 42. The greatest variety of categories of work will be found in the _________ a. distance b. middle distance c. sprint workout. 43. Taper improves the __________ a. thermoregulatory function of the heart b. peak power production c. neuromuscular equivalence factor d. aerobic muscle tone 44. A full taper for an elite athlete may stretch _________________ weeks. 45. When in a taper, the volume and the _______________ of workouts are reduced. 46. An adult female, 5’10” and 120 pounds, probably needs ______________(more/less) rest than an adult male, 6’2 and 180 pounds, if they have done comparable workouts. 47. Age group swimmers need little taper because: ___________ a. They cannot understand the concept. b. They have low muscle mass. c. They are doing a low volume of work to begin with. d. All of the above. e. Two of the above. f. They do not have mitochondria yet. 48. The longer the season, the __________________ (longer/shorter) the taper. 49. (five points) Please write a mid-­‐season workout for a high school age swimmer with Junior National Cutoff times in the 200 backstroke. Assume that this is a normal workout with the aim of improving the athlete’s ability to finish fast at the end of the 200 backstroke. Include all relevant information to the workout, as if another coach was to come into the workout and conduct this session with this athlete. Please be thorough. ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ 50. The three primary sources of energy from foods are from: 1.
________________________________ 2.
________________________________ 3.
________________________________ 51. Of these three, the average American diet is much too high in ___________________ 52. The best choice for a source of high carbohydrate lunch the day before a swim meet would be __________ a. steak and eggs b. spaghetti and salad bar c. Big Mac and fries d. nothing, its better to fast e. submarine sandwich and milkshake 53. Two common minerals that may be needed in supplements to swimmers diets would be: 1.
________________________________ 2.
________________________________ 54. (True or false) Drinking coke is as effective a hydrating agent following a workout as drinking water. ___________________ 55. Because we cannot use fats immediately as an energy source, we tend to ___________ them. 56. Please describe in your own words, the major differences in training age group swimmers from training senior swimmers, as they relate to physiology concerns. (10 points) ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ 57. Please describe in your own words, the major physiologic factors that Masters Swimming training will positively affect in the normal decline in the aging process. (10 points.) ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________