KIN 479 Exam 2

Engaging in at least __ days of resistance training leads to a decrease in all cause mortality, increases muscular strength, and decreases in BP.

2

How long does it take to reap the benefits from resistance training?

6 weeks

Only ___% of adults actually engage in strength training

30.2

____ strength training results in improvements in self-efficacy, mood states, and perceptions of well being.

high intensity

The organization ___. and ____. recognize the health benefits of resistance training

ACSM and WHO

What doe the AHA consider a moderate amount of strength training?

1-145 minutes per week

The AHA recognizes that participating in a moderate amount of resistance training may benefit longevity, regardless of participation in ___ physical activity

aerobic

Grip strength was ___ associated with all-cause mortality. It is a stronger predictor than was ___

inversely; SBP

involves the progressive use of wide range of resistive loads and a variety of training modalities designed to enhance muscular fitness

resistance training

It is important to train with ___ and ___ loads to improve muscular strength and endurance.

low and high

objective sport that involves most amount of weight possible for your weight class; exercises include deadlift, bench press, and squat

powerlifting

objective sport that is similar to powerlifting but involves exercises like power clean and snatch

Olympic lifting

subjective judgement of aesthetic physique; no weights are lifted on the stage

bodybuilding

How many skeletal muscles are in the human body?

600+

smallest contractile unit made of proteins; functional unit of a muscle

sarcomere

What is the arrangement of sarcomeres?

paralle or in series

made of many sarcomeres

myofibril

made of many myofibrils

single muscle fiber

connective tissue, surrounding muscles providing stability while being flexible

fascia

made up of actin and myosin; group of there make a myofibril

myofilaments

primary joint movers

agonists

accessory joint movers

synergists

muscles that oppose movement

antagonists

high oxidative capacity, a lower contractile force capability and better for endurance activities

type I (slow twitch)

high glycolytic capacity, a higher contractile force capability and better for strength and power activites

type II (fast twitch)

The ratio of the fiber types vary, and are largely dependent on ___

heredity.

Fiber type cannot be changed, however, training can alter their ____ in movements

involvement

alpha motor neuron + all the fibers it innervates

motor unit

What varies within different muscles?

the size of the motor unit; the number of fibers within a motor unit

the principle by which motor units are recruited in order of their size from smallest to largest (type I, type IIa, type IIx)

size principle

takes more __ drive to hit threshold; you have to think about it more

neural

modulates the amount of force generated

motor unit recruitment

Within a motor unit, all fiber types are the (same/different)

same

Training in the 4-6 RM range will recruit ___ threshold units in a 12-15 RM range

higher

Even with heavy loads, the ___ threshold units are still recruited first as higher levels are recruited as necessary

lower

based on the principle that different training loads and power requirements recruit different types and numbers of motor units; benefit to mixing it up

periodization

___. contractions occur when muscles are shortening.

Concentric

___. contractions occur when the muscles are lengthening

eccentric

____. action occurs when the muscle is loaded, however no movement at the joint takes place

isometric

Static action typically happens during the ___ of an exercise when the force produced by the muscle equals the resistance

“sticking point”

The highest force produced occurs during an ___ muscle action.

eccentric

Maximal force produced during an ISOMETRIC muscle action is ___ seen during a CONCENTRIC

greater than

As the velocity of movement increases, the amount of force it generates ___. during a concentric muscle contraction and ____. during an eccentric muscle action.

decreases; increases

Progression during eccentric actions must occur slowly to reduce risk of ___.

muscle strain

principle that states adaptations are specific to the muscles trained, the intensity of the exercise performed, the metabolic demands of the exercise, and the joint angle are trained

Specificity principle

principle that states for adaptations to occur, the level of exercise must exceed what the muscle is used to

Overload principle

principle that states consistently modifying training to maintain training stimulus

progression principle

principle that states the people respond differently to training (high responders vs low responders)

individuality principle

Why do we produce less force at a faster speed concentrically?

slow twitch fibers take lower to generate force once they are activated

specific to the muscle groups being assessed, the velocity of movement, the joint range of motion and the type of equipment available

muscular fitness tests

Tests need to be ___ for each client

individualized

Each client should have a ___ session before participating.

familiarization

Inactive adults with known CMR or any symptoms of CMR should seek medical clearance before performing resistance training (T/F)

true

Active asymptomatic adults can start with light-moderate resistance exercise without medical clearance. (T/F)

true

To assess 1 RM, how long should you warm up?

5-10 minutes with low-intensity aerobic exercise

Perform specific warm up with several reps of a __ load.

light

Once the client is warmed up, you should select an initial weight that is within the subject’s ___ capacity.

perceived (50-70% of capacity)

If a 1RM is successful, the individual should rest ___ minutes before the next trail

3-5

Within how many sets should a 1RM be recorded?

4

A 1RM is recorded as the heaviest weight lifted successfully through the full ROM with __ technique

proper

the ability to perform repeated contractions over a period of time as is typically assessed with field measures

muscular endurance

What can muscular endurance tests screen for?

muscle weakness

the maximal force that a muscle or group of muscles can generate

muscular strength

What are 3 things strength is important for?

human health, sport performance, prevention of injuries

How can strength be assessed by specific sport skills?

1RM, 3-10 RM, isometric tests, isokinetic tests

point of strength where you are strong enough for your sport/position/event

threshold

when it perceives high force. it inhibits the muscle becomes less conservative with strength training

golgi tendon organ

Muscular strength development is affected by a combination of several ___ and ___ factors

morphological and neural

What are 2 examples of morphological factors?

muscular hypertrophy and architecture; musculotendinous stiffness

What are 3 example of neural factors?

rate coding, motor unit synchronization, neuromuscular inhibition

simultaneous recruitment of multiple motor units results in more muscle tissue contracting at the same time; as you get stronger, you are better at turning on your motor units

motor unit synchronization

decreasing the activity of the muscles through the specific application of sensory stimuli; essentially decreases with strength training

neuromuscular inhibition

an increase in the number of muscle fibers, which does not occur in humans

hyperplasia

We cannot create more muscle fibers, but we can pack more ___ into the muscle fiber

contractile proteins (actin and myosin)

Muscle ___ sets the foundation to enhance the ability to generate force

hypertrophy

It is shown that neural adaptations only occur in ___ muscle action as opposed to electrical stimulation

voluntary

In response to strength training, type II fibers are recruited easier therefore there is an increase in the number of ___ activated

motor units

Magnitude of maximum force capacity and rate of force development improve via increases in ___.

firing rate

enhanced by greater rate of force development via increases in motor unit synchronization

peak force

neuromuscular inhibitions is ___ via down regulation of afferent feedback sensory nerves.

reduced

What is the downfall of body weight exercises?

cannot progressively overload

Increases in 1 RM are optimized when using ___ loads

near max

Gains in 1RM are greater following ___ loads compared to low loads

heavy

Weekly volume

reps x sets

How many sets per muscle group per week should you perform?

up to 15

generally refers to the number of training sessions per week

frequency

training ___, not frequency, is indicative of maximal strength adaptations to resistance training

volume

the development of maximal force in minimal time, typically used as an index of explosive strength; most important quality to sports success; backbone of power

rate of force development

What % of your max is best for promoting power because it provides enough load without sacrificing velocity

30

Moving greater force at a faster velocity leads to an increase in ___

power

What group benefits the most from velocity based training?

athletes and elderly adults

training that focuses on maintaining a constant speed throughout reps rather than the number of reps being completed; stop when you start to slow down; promotes neural adaptations

velocity based training

those that raining with VBT performed less __ but got better responses than PBT (percentage based training)

reps

Flexibility is a component of __ related fitness

health

Adequate ___ is necessary to perform ADL effectively

ROM

Flexibility is specific to each ___ and to the demands of individuals activities

joint

defined as ROM of a joint or a group of joints

Flexibility

flexibility that is achieved through the use of external forces, like gravitational force, a partner, or specific exercise equipment

static

achieved through the voluntary use of skeletal muscles in combination with external forces

dynamic

The ___ properties of muscle tissue play a major role in the ROM of a given joint

visco-elastic