Chapter 7

Question 1

strength training

Answer 1

program designed to improve muscular strength and/or endurance through a series of progressive resistance (weight) training exercises that overload the muscular system and cause physiological development

Question 2

resistance training

Answer 2

see strength training

Question 3

well planned strength training program leads to

Answer 3

• increased muscular strength and endurance
• power
• muscle tone
• tendon and ligament strength

Question 4

activities of daily living

Answer 4

everyday behaviors that people normally do to function in life

Question 5

sarcopenia

Answer 5

age related loss of lean body mass, strength and function

Question 6

metabolism

Answer 6

all energy and material transformations that occur within living cells and are necessary to sustain life

Question 7

hypertrophy

Answer 7

an increase in the size of the cell

Question 8

resting metabolism

Answer 8

amount of energy (expressed in milliliters of oxygen pre minute or total calories per day) an individual requires during resting conditions to sustain proper body function

Question 9

regular strength training

health standpoint

Answer 9

increase or maintain muscle and a higher resting metabolic rate
-encourages weight loss and maintenance
-prevents obesity
-lessens risk of injury
-reduces chronic low back pain
-alleviates arthritis pain
-improves bone density
-prevents osteoporosis
-reduces high blood pressure
helps control blood sugar

Question 10

good strength enhances quality of life in older folk by

Answer 10

• improves balance and restores mobility
• makes lifting and reaching easier
• decreases risk for injuries and falls
• stresses the bones and preserves bone mineral density thereby decreasing the risk for osteoporosis

Question 11

anabolic steroids

Answer 11

synthetic versions of male sex hormone testosterone , which promotes muscle development and hypertrophy

Question 12

muscular strength

Answer 12

the ability of muscle to exert maximum force against resistance
1 repetition on max

Question 13

muscular endurance

Answer 13

the ability of a muscle to exert submaximal force repeatedly over time

Question 14

one repetition maximum

Answer 14

1 RM - the maximum amount of resistance an individual is able to lift in a single effort

Question 15

Strength test options

Answer 15

muscular strength: Hand grip strength test
Muscular endurance test
muscular strength and endurance test

Question 16

Hand grip strength test fitness standard

Answer 16

Isometric test
used to supplement other two tests
50-60 = average

Question 17

Muscular endurance test

Answer 17

three exercises selected to test upper, lower and mid body muscle groups
does not require strength training equipment

Question 18

Muscular endurance test

men’s exercises

Answer 18

• bench jumps
• modified dips
• bent-leg curl up (abdominal crunch)

Question 19

Muscular endurance test

women’s exercises

Answer 19

• bench jumps
• modified push-ups
• bent-leg curl up (abdominal crunch)

Question 20

muscular strength and endurance test

Answer 20

• you lift submaximal resistances as many times as possible using six strength training exercises
• resistance is determined according to selected body fat percentages

Question 21

muscular strength and endurance test

6 exercises

Answer 21

• lat pull down
• leg extension
• bench press
• bent leg curl up (abdominal crunch)
• leg curl
• arm curl

Question 22

muscular strength and endurance test

strength category

Answer 22

13-18 is average

Question 23

atrophy

Answer 23

decrease in size of the cell

Question 24

motor neurons

Answer 24

nerves connecting the central nervous system to the muscle

Question 25

motor unit

Answer 25

the combination of motor neuron and muscle fibers that the neuron innervates

Question 26

slow-twitch fibers

Answer 26

muscle fibers with greater aerobic potential and slow speed of contraction

Question 27

fast-twitch fibers

Answer 27

muscle fibers with greater anaerobic potential and fast speed of contraction most important in strength related activities

Question 28

factors that affect strength

Answer 28

``` neural stimulation type of muscle fiber overload specificity of training training volume periodization ```

Question 29

neural stimulation

Answer 29

number of nerve fibers innervated and frequency of stimulation determine strength of the muscle contraction

Question 30

short term gains

Answer 30

usually gains in first 2-3 weeks are due to enhanced neural function by increasing motor neuron stimulation and muscle fiber recruitment

Question 31

longer term gains

Answer 31

primarily related to physiological adaptation within the muscle and to a lesser extent neural adaptations

Question 32

type of muscle fiber

Answer 32

slow-twitch fibers fast-twitch fibers mix is genetically determined

Question 33

Fiber activation

Answer 33

slow twitch fibers are always recruited first | to activate fast twitch fibers, an activity must be intense and powerful

Question 34

overload principle

Answer 34

training concept that the demands placed on a system must be increased systematically and progressively over time to cause physiological adaptations

Question 35

strength gains achieved in two ways

Answer 35

- increased ability of individual muscle fibers to generate a stronger contraction - recruiting a greater proportion of the total available fibers for each contraction

Question 36

procedures used to overload in strength training

Answer 36

- increase intensity (weight/resistance) - increase number of reps - increase or decrease speed of reps - decrease the rest interval for endurance improvements (lighter resistances) or lengthening rest interval for strength and power development (higher resistances) - increasing volume - combination of the above

Question 37

specificity of training

Answer 37

principle that training must be done with the specific muscle(s) the person is attempting to improve

Question 38

specific adaptation to imposed demand training

Answer 38

SAID training -training principle stating that for specific improvements to occur in a specific activity, the exercises performed during a strength-training program should resemble as closely as possible the movement patterns encountered in that activity

Question 39

volume

Answer 39

in strength training - the sum of all repetitions performed multiplied by resistances used during strength training session

Question 40

Volume changes used to

Answer 40

hypertrophy - high volume, low intensity | increase strength/power- low volume, high intensity

Question 41

periodization

Answer 41

training approach that divides the season into three cycles using systemic variation in intensity and volume of training to enhance fitness and performance

Question 42

training cycles

Answer 42

macrocycles mesocycles microcycles

Question 43

periodization cycles

Answer 43

hypertrophy strength endurance

Question 44

periodization used to prevent

Answer 44

overtraining

Question 45

overtraining

Answer 45

an emotional, behavioral and physical condition marked by an increased fatigue, decreased performance, persistent muscle soreness, mood disturbances and feelings of staleness or burnout as a result of excessive physical training

Question 46

classical periodization

Answer 46

used for max strength development | starts with high volume/low resistance and switches to low volume/high resistance

Question 47

reverse periodization

Answer 47

used for greater muscular endurance | starts with low volume/high resistance and switches to high volume/low resistance

Question 48

undulating periodization

Answer 48

alternates between muscular fitness components of strength, hypertrophy, power and endurance

Question 49

principles of strength training

Answer 49

``` mode resistance sets frequency volume ```

Question 50

training modes

Answer 50

isometric training | dynamic training

Question 51

isometric training

Answer 51

muscle contraction that produces little or no movement, pulling against an immovable object - gains specific to angle of muscle contraction - critical to low back spinal stabilization

Question 52

dynamic training

Answer 52

muscle contraction with movement - most common - strength gained through full range of motion

Question 53

dynamic training consists of 2 actions

Answer 53

- concentric or positive resistance | - eccentric or negative resistance

Question 54

Range of motion

Answer 54

entire arc of movement of a given joint

Question 55

concentric

Answer 55

shortening of a muscle during contraction

Question 56

positive resistance

Answer 56

the lifting, pushing, or concentric phase of a repetition during a strength-training exercise

Question 57

eccentric

Answer 57

lengthening of a muscle during muscle contraction

Question 58

negative resistance

Answer 58

the lowering or eccentric phase of a repetition during strength training

Question 59

free weights

Answer 59

barbells and dumbbells

Question 60

fixed resistance

Answer 60

constant resistance is moved through a joints full range of motion (dumbbells and machines with constant resistance

Question 61

variable resistance

Answer 61

special machines equipped that provide different amounts of resistance throughout the range of motion

Question 62

dynamic constant external resistance

Answer 62

DCER - Fixed resistance

Question 63

isokinetic training

Answer 63

speed of the muscle contraction is kept constant because the machine provides accommodating resistance to match the user's force through the range of motion

Question 64

resistance

Answer 64

amount of weight lifted

Question 65

progressive resistance

Answer 65

a gradual increase in resistance over time

Question 66

circuit training

Answer 66

alternating exercises by performing them in a sequence of 3 to six or more

Question 67

plyometric exercise

Answer 67

explosive jump training, incorporating speed and strength training to enhance explosiveness

Question 68

core strength training

Answer 68

program designed to strengthen the abdominal, hip and spinal muscles (core of the body)

Question 69

pilates

Answer 69

uses exercises designed to help strengthen the body's core by developing pelvic stability and abdominal control; exercises coupled with focused breathing patterns