KINE 340: Exam 2

Biomechanics (2), Program Design for Resistance Training (17), Periodization (21)

least movable end of the muscle

what is the origin of the muscle?

most movable end of the muscle

what is the insertion of the muscle?

agonist

what is the muscle most directly involved in bringing about a movement, also known as the prime mover?

antagonist

what is the muscle that can slow down or stop the movement?

synergist

what is the muscle that assists indirectly in a movement?

false

true or false

all muscles in the body act through levers

bony levers

what do body movements directly involved in sport and exercise primarily act through?

moment arm

what is the distance between the fulcrum and the area where force is applied

mechanical advantage

what is the ratio of the moment arm through which an applied force acts to that through which a resistive force acts?

mechanical advantage

is it a mechanical advantage or disadvantage when a person can apply less force than the resistive force to produce an equal amount of torque?

mechanical disadvantage

is it a mechanical advantage or disadvantage when a person must apply greater force than the amount of resistive force present?

first class lever

what type of lever has the muscle force and resistive force acting on opposite sides of the fulcrum?

seesaw, sesamoid bone, triceps, neck muscles

what are examples of first class levers?

false (can be advantage or disadvantage)

true or false

first class levers are always at a mechanical disadvantage

second class lever

what type of lever has the muscle force and resistive force on the same side of the fulcrum with the muscle force having a longer moment arm?

true

true or false

second class levers are always at a mechanical advantage

wheelbarrow

what is an example of a second class lever?

third class lever

what is a type of lever where the muscle force and resistive force act on the same side of the fulcrum but the muscle force has a shorter movement arm?

paddling, throwing a baseball

what is an example of a third class lever?

false (disadvantage)

true or false

third class levers are always at a mechanical advantage

high velocity of movement or great range of motion

what are benefits of third class levers?

more work and force, less mechanical efficiency

what are drawbacks of third class levers?

maintaining quad tendon’s distance from knee’s axis of rotation

how does the patella increase the mechanical advantage of the quadriceps muscle group?

third class levers

what type of levers are most muscles in the body?

speed

do more proximal tendon insertions lead to greater speed or strength?

strength

do more distal tendon insertions lead to greater speed or strength?

higher movement velocities

why does olympic weightlifting have a much higher power component than the sport of powerlifting?

concentric

what is the type of muscle contraction in which the muscle is shortening because the contractile force is greater than the resistive force?

how much force a muscle can produce

what do concentric contractions determine?

eccentric

what is the type of muscle contraction in which the muscle is lengthening because the contractile force is less than the resistive force?

how much force a muscle can withstand

what do eccentric contractions determine?

isometric

what is the type of muscle contraction in which the muscle does not change in length because contractile force is equal to resistive force?

less

when weight is horizontally closer to a joint, does it exert more or less resistive torque?

more

when weight is horizontally farther from a joint, does it exert more or less resistive torque?

movement, physiological, injury

what analyses are used to evaluate the requirements and characteristics of the sport in a needs analysis?

movement analysis

what type of analysis analyzes body and limb movement patterns and muscular involvement?

physiological analysis

what type of analysis analyzes the strength, power, hypertrophy, and muscular endurance priorities?

injury analysis

what type of analysis analyzes common sites for joint and muscle injury and causative factors?

adduction of hip, internal rotation of hip, anterior translation of tibia

what are the mechanisms of injury for an ACL tear?

low sport practice, high resistance training

what are the general training priorities during off-season?

medium sport practice, medium resistance training

what are the general training priorities during preseason?

high sport practice, low resistance training

what are the general training priorities during in-season?

restoring range of motion

what are the general training priorities during postseason?

one or more large muscle areas, two or more primary joints, prioritized because of direct application to sport

what are characteristics of core exercises?

smaller muscle areas, one primary joint, less important to improving sport performance

what are characteristics of assistance exercises

structural exercise

what type of exercises emphasize loading the spine directly or indirectly (axially, anteriorly or posteriorly)?

true

true or false

a front squat is an example of a direct structural exercise

false (indirect)

true or false

a deadlift is an example of a direct structural exercise

power exercises

what are exercises that are structural exercises that are performed very quickly or explosively?

exercises that have a greater likelihood that there will be a positive transfer to the sport

what are sport-specific exercises?

agonist

what muscle or muscle group is actively causing the movement?

antagonist

what muscle or muscle group is passive and located on the opposite side of the limb?

do not involve high stress, promote movement & restoration

what are characteristics of exercises used to promote recovery?

false

true or false

training frequency is not influenced by the overall amount of physical stress

HPA axis

what is stress caused by?

false

true or false

athletes competing during low academic stress weeks are more likely to get injured

power, other nonpower core, assistance

in what order should exercises be performed?

fatigue inhibits the ability to learn new skills

why should power exercises be performed first in a training exercise?

1-6

how many repetitions can demonstrate strength according to the repetition maximum continuum (RM)?

1-5

how many repetitions can demonstrate power according to the repetition maximum continuum (RM)?

6-12

how many repetitions can demonstrate hypertrophy according to the repetition maximum continuum (RM)?

13+

how many repetitions can demonstrate muscular endurance according to the repetition maximum continuum (RM)?

>95% 1RM, based only on core exercises

what load is utilized in strength training goals? are these applicable for all strength training?

80-90% 1RM

what load is utilized in single-effort power training goals?

75-85% 1RM

what load is utilized in multiple-effort power training goals?

65-85% 1RM

what load is utilized in hypertrophy training goals?

<65% 1RM

what load is utilized in muscular endurance?

<6 reps, 2-6 sets

how many sets and repetitions are required for strength training?

1-2 reps, 3-5 sets

how many sets and repetitions are required for single-effort power training?

3-5 reps, 3-5 sets

how many sets and repetitions are required for multiple-effort power training?

6-12 reps, 3-6 sets

how many sets and repetitions are required for hypertrophy training?

>12 reps, 2-3 sets

how many sets and repetitions are required for muscular endurance training?

2-5 min

how much rest is required during strength training?

2-5 min

how much rest is required during single effort power training?

2-5 min

how much rest is required during multiple effort power training?

30-90 sec

how much rest is required during hypertrophy training?

<30 sec

how much rest is required during muscular endurance training?

30-60% 1RM

what load is usually used during traditional resistance exercises?

untrained individuals or during first several months of training

when is single-set training appropriate?

higher volumes, intermediate/advanced resistance-trained athletes

when is multiple-set training appropriate?

training goal, relative load lifted, athlete’s training status

what determines the length of the rest period between sets and exercises?

true

true or false

maximal or near-maximal loads require longer rest periods

2-5 minutes (2-3 songs)

what are the guidelines for rest during strength and power training?

alarm, resistance, exhaustion

what are the stages of the General Adaptation Syndrome?

alarm phase

what phase of the GAS is the initial phase of training when stimulus is first recognized and performance generally decreases in response to fatigue?

resistance phase

what phase of the GAS is the second phase in which adaptation occurs and the system is returned to baseline or elevated above baseline?

supercompensation phase

what phase of the GAS is when the new level of performance capacity occurs in response to the adaptive response found in resistance phase?

overtraining phase

what phase of the GAS occurs if the stressors are too high?

preparatory period

what period of periodization is the initial period that is usually the longest and occurs during the off-season?

establishing base level of conditioning to increase tolerance for more intense training

what is the major emphasis of the preparatory period?

low to moderate intensity, high volumes

at what intensity and volumes are utilized during the hypertrophy/strength endurance phase in the preparatory period?

high intensity, moderate to high volume

what intensity and volumes are utilized during the basic strength phase in the preparatory period?

restoring range of motion and muscular balance

what is the goal of the anatomical adaptation phase during the preparatory period?

preseason

what sport season is the first transition period aligned with?

first transition period

what period is a linkage between the preparatory and competitive periods?

elevation of strength and translation to power development

what is the goal of the first transition period?

low to very high loads, low volumes

at what intensity and volume is the strength/power phase of the first transition period?

very high to low intensity, very low volume

what intensity and volume is used for peaking during the competitive period?

moderate to high intensity, moderate volumes

what intensity and volume is used for maintenance during the competitive period?

second transition period

what period of periodization is between the competitive season and the next macrocycle’s preparatory period?