Chapter 12

Relative strength = _____ / body weight.

1RM

Relative strength expresses force per unit of _____.

body weight

_____ is the ability of a muscle (or muscle group) to recruit and engage as many muscle fibers as possible.

Maximum strength

_____ is the ability to recruit as many motor units as possible instantaneously at the start of a movement.

Starting strength

_____ is the ability of a muscle or muscle group to absorb and transmit forces quickly.

Speed strength

_____ is the combination of strength and speed: generating maximal tension as quickly as possible.

Power

Starting strength, explosive power, and speed strength are _____ of strength.

components

Power is a function of _____: more strength means a higher ceiling for power.

strength

Power = (force x distance) / _____.

time

Force = mass x _____ (F = M x A).

acceleration

Linear strength: two or more strength variables that are _____.

directly correlated

Nonlinear strength: two or more strength variables that are _____.

not directly correlated

Strength and power in the same muscle group have a _____ relationship.

linear

Flexibility and maximal strength have a _____ relationship.

nonlinear

Anaerobic strength uses the ATP/CP pathway and _____.

anaerobic glycolysis

Anaerobic strength activity can only be sustained for up to _____.

60 seconds

Restocking ATP and CP after all-out effort takes about _____.

3-5 minutes

Aerobic strength is also called _____ strength.

endurance

The ATP/CP system is dominant for _____.

0-10 seconds

Glycolysis is dominant for _____.

10-120 seconds

The aerobic system is dominant at _____.

2 minutes and longer

Full recovery time for the ATP/CP system: _____.

3-5 minutes

Full recovery time for glycolysis: _____.

20-60 minutes

Full recovery time for the aerobic system: _____.

24-72 hours

Resistance training, short sprints, plyometrics, and ballistics are dominated by the _____ system.

ATP/CP

A linear strength endurance activity requires a sustained, all-out effort for an _____.

extended period

A nonlinear strength endurance activity has _____ activity and rest periods.

intermittent

A powerlifting meet is nonlinear even though it lasts 3-4 hours, because the lifts are separated by _____.

rest periods

A marathon is a _____ strength endurance activity because the effort is sustained.

linear

Ascending strength curve: more force is applied toward the _____ of the range of motion.

end

The _____ is the example of an ascending strength curve.

squat

Descending strength curve: loads are easier to leverage at the _____ of the range of motion.

beginning

The _____ is the example of a descending strength curve.

row

Bell-shaped strength curve: the beginning and end are harder than the _____.

middle

The _____ is the example of a bell-shaped strength curve.

biceps curl

The biceps gains leverage between _____ degrees of flexion.

60 and 110

In an ascending curve, starting a squat from below parallel requires a _____ load.

lighter

As little as _____ of resistance training benefits lean mass, metabolic rate, fat mass, and bone health.

10 weeks

_____ exercise sets, two to three nonconsecutive days per week, can increase muscle mass.

12-20

Hypertrophy is an increase in the _____.

size of muscle cells

RMR rises about _____ per day for each pound of muscle added.

20 Cal

Acutely, microtrauma raises the body's energy needs by _____.

5-9 percent

The acute energy-need increase after a training session lasts up to _____.

72 hours

Higher volume, higher intensity resistance training improves insulin resistance and _____.

glucose tolerance

ADA recommendation: exercise all major muscle groups _____ days per week.

three

ADA recommendation: progress gradually to _____ at high intensity.

three sets of 8 to 10 repetitions

Resistance training may increase HDL cholesterol by _____.

8-21 percent

Resistance training may decrease LDL cholesterol by _____.

13-23 percent

Resistance training may reduce triglycerides by _____.

11-18 percent

HDL carries cholesterol from the bloodstream to the _____.

liver

LDL keeps cholesterol in the _____, where it can build up as plaque.

arteries

Adults who do not resistance train lose _____ of bone mineral density per year.

1-3 percent

Bone density gains from resistance training are _____ if training stops.

reversed

Under specificity, exercises progress from _____ to _____.

general (simple) / specific (complex)

General exercises are _____ exercises that train overall strength.

foundational

An isolation exercise is a _____-joint movement.

single

A compound exercise is a _____-joint movement.

multi

Isolation work balances musculature only if both agonist and _____ muscles are worked.

antagonist

Hamstring activation is inherently _____ during the squat and leg press.

low

Applying specificity means training the musculature and the _____ that innervate the movement.

neuromuscular connections

To increase squat strength, train primarily with the _____, not the leg press, so prime movers, synergists, and stabilizers are all trained.

squat

The standing single-arm chest press is a _____ exercise for sports that require pushing away an opponent.

specific

The x-factor (serape effect) refers to the crisscross interaction of muscles during trunk _____.

rotation

Triphasic phase 1 is the _____ (loading) phase.

eccentric

Triphasic phase 2 is the _____ phase: the transition between the other two.

amortization

Triphasic phase 3 is the _____ phase: the agonist fires explosively using stored energy.

concentric

Power is _____-specific, so explosive movements should be trained in various directions.

direction

To train the hamstrings fully, include at least one _____-focused movement (deadlift).

hip

To train the hamstrings fully, include at least one _____-focused movement (leg curl).

knee

Progressive overload: the body must adapt to a stress _____.

greater than what is normally encountered

Reversibility is the idea of '_____'.

use it or lose it

Detraining begins about _____ after training stops.

3-4 weeks

Muscle atrophy may occur as soon as _____ after training stops.

2 weeks

Endurance performance declines _____ after 3-4 weeks of no exercise.

4-25 percent

VO2 max falls _____ at around 4 weeks of detraining.

6-20 percent

Flexibility declines _____ after 4 weeks of detraining.

7-30 percent

The Olympic rower who took 8 weeks off needed _____ of training to return to previous fitness.

20 weeks

Tapering is a planned _____ in training to avoid detraining and increase gains before competition.

reduction

During a taper, _____ stays at or slightly above competition levels.

intensity

During a taper, _____ are reduced.

volume and frequency

Taper objective: reduce _____ as much as possible.

fatigue

Tapering strength training can improve performance by 0.5-6 percent, averaging _____.

3 percent

Studies suggest reducing volume by _____ during a taper.

30-70 percent

An athlete with 10 weeks of intense training may benefit from a _____ drop in volume before competition.

70 percent

An athlete with only 4 weeks of intense training may benefit from a one-week taper at _____ reduced volume.

35-40 percent

Anaerobic exercise can increase the size and quantity of _____ fibers.

fast-twitch

Lack of oxygen during anaerobic activity builds up lactic acid and excess _____.

protons (H+)

People who do more anaerobic activity develop a higher _____ to lactate and proton buildup.

threshold

Resistance training strengthens the _____.

epimysium and tendons

People with more type _____ fibers have greater success building size, strength, and power.

II

People with mostly type _____ fibers are predisposed to endurance gains.

I

The most important factor for prescribing frequency is the client's _____.

overall fitness level (from assessments)

Beginners should train the whole body _____ nonconsecutive days per week.

2-3

Intermediate clients may train _____ days per week, often with a split routine.

3-4

A split routine divides training sessions by _____.

body part or body region

Muscle groups can fully recover within about _____ after a hard session.

3 days

Total training volume = sets x _____.

weight x reps

Training at _____ of 1RM results in more and faster muscle growth.

65-85 percent

Meta-analysis: training each muscle group twice per week produced _____ hypertrophy.

6.8 percent

Meta-analysis: training each muscle group once per week produced _____ hypertrophy.

3.7 percent