KINE 340: Exam 2

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

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105 Terms

1
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least movable end of the muscle

what is the origin of the muscle?

2
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most movable end of the muscle

what is the insertion of the muscle?

3
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agonist

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

4
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antagonist

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

5
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synergist

what is the muscle that assists indirectly in a movement?

6
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false

true or false

all muscles in the body act through levers

7
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bony levers

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

8
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moment arm

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

9
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mechanical advantage

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

10
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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?

11
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mechanical disadvantage

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

12
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first class lever

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

13
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seesaw, sesamoid bone, triceps, neck muscles

what are examples of first class levers?

14
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false (can be advantage or disadvantage)

true or false

first class levers are always at a mechanical disadvantage

15
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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?

16
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true

true or false

second class levers are always at a mechanical advantage

17
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wheelbarrow

what is an example of a second class lever?

18
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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?

19
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paddling, throwing a baseball

what is an example of a third class lever?

20
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false (disadvantage)

true or false

third class levers are always at a mechanical advantage

21
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high velocity of movement or great range of motion

what are benefits of third class levers?

22
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more work and force, less mechanical efficiency

what are drawbacks of third class levers?

23
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maintaining quad tendon’s distance from knee’s axis of rotation

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

24
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third class levers

what type of levers are most muscles in the body?

25
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speed

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

26
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strength

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

27
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higher movement velocities

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

28
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concentric

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

29
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how much force a muscle can produce

what do concentric contractions determine?

30
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eccentric

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

31
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how much force a muscle can withstand

what do eccentric contractions determine?

32
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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?

33
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less

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

34
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more

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

35
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movement, physiological, injury

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

36
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movement analysis

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

37
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physiological analysis

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

38
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injury analysis

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

39
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adduction of hip, internal rotation of hip, anterior translation of tibia

what are the mechanisms of injury for an ACL tear?

40
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low sport practice, high resistance training

what are the general training priorities during off-season?

41
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medium sport practice, medium resistance training

what are the general training priorities during preseason?

42
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high sport practice, low resistance training

what are the general training priorities during in-season?

43
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restoring range of motion

what are the general training priorities during postseason?

44
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one or more large muscle areas, two or more primary joints, prioritized because of direct application to sport

what are characteristics of core exercises?

45
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smaller muscle areas, one primary joint, less important to improving sport performance

what are characteristics of assistance exercises

46
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structural exercise

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

47
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true

true or false

a front squat is an example of a direct structural exercise

48
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false (indirect)

true or false

a deadlift is an example of a direct structural exercise

49
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power exercises

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

50
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exercises that have a greater likelihood that there will be a positive transfer to the sport

what are sport-specific exercises?

51
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agonist

what muscle or muscle group is actively causing the movement?

52
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antagonist

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

53
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do not involve high stress, promote movement & restoration

what are characteristics of exercises used to promote recovery?

54
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false

true or false

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

55
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HPA axis

what is stress caused by?

56
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false

true or false

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

57
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power, other nonpower core, assistance

in what order should exercises be performed?

58
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fatigue inhibits the ability to learn new skills

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

59
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1-6

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

60
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1-5

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

61
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6-12

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

62
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13+

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

63
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>95% 1RM, based only on core exercises

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

64
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80-90% 1RM

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

65
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75-85% 1RM

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

66
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65-85% 1RM

what load is utilized in hypertrophy training goals?

67
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<65% 1RM

what load is utilized in muscular endurance?

68
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<6 reps, 2-6 sets

how many sets and repetitions are required for strength training?

69
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1-2 reps, 3-5 sets

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

70
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3-5 reps, 3-5 sets

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

71
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6-12 reps, 3-6 sets

how many sets and repetitions are required for hypertrophy training?

72
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>12 reps, 2-3 sets

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

73
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2-5 min

how much rest is required during strength training?

74
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2-5 min

how much rest is required during single effort power training?

75
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2-5 min

how much rest is required during multiple effort power training?

76
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30-90 sec

how much rest is required during hypertrophy training?

77
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<30 sec

how much rest is required during muscular endurance training?

78
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30-60% 1RM

what load is usually used during traditional resistance exercises?

79
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untrained individuals or during first several months of training

when is single-set training appropriate?

80
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higher volumes, intermediate/advanced resistance-trained athletes

when is multiple-set training appropriate?

81
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training goal, relative load lifted, athlete’s training status

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

82
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true

true or false

maximal or near-maximal loads require longer rest periods

83
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2-5 minutes (2-3 songs)

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

84
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alarm, resistance, exhaustion

what are the stages of the General Adaptation Syndrome?

85
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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?

86
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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?

87
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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?

88
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overtraining phase

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

89
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preparatory period

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

90
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establishing base level of conditioning to increase tolerance for more intense training

what is the major emphasis of the preparatory period?

91
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low to moderate intensity, high volumes

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

92
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high intensity, moderate to high volume

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

93
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restoring range of motion and muscular balance

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

94
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preseason

what sport season is the first transition period aligned with?

95
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first transition period

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

96
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elevation of strength and translation to power development

what is the goal of the first transition period?

97
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low to very high loads, low volumes

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

98
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very high to low intensity, very low volume

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

99
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moderate to high intensity, moderate volumes

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

100
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second transition period

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