Week 3

Question 1

Higher levels of muscular strength are associated with

Answer 1

• lowering all causes of mortality & functional limitations
• improving neuromotor fitness/flexability

Question 2

Muscular strength can be developed simultaneously with

Answer 2

aerobic endurance capacity

Question 3

Strength training improves

Answer 3

• functional capacity
• longevity

Question 4

Muscular strength definition

Answer 4

the amount of force that a muscle can produce in 1 max effort

Question 5

Muscular endurance definition

Answer 5

ability of a muscle group to perform repeated contractions

Question 6

Muscular Power definition

Answer 6

ability to produce a force quickly

Question 7

Muscular hypertrophy definition

Answer 7

an increase in the size of muscle fibres

Question 8

What is the sufficient overload

Answer 8

60-80% of a muscles maximum force

Question 9

Frequency in RT

Answer 9

2-3 days/week with a rest day inbetween

• influenced by exercise selection, level of trainer, recovery ability, training goals

Question 10

Intensity in RT definition

Answer 10

High intensity = high load low reps (max strength)

Question 11

8-12 RM improves strength in

Answer 11

most adults

Question 12

10-15 RM improves strength in

Answer 12

middle age & older people

Question 13

Maximal strength intensity range

Answer 13

1-6RM, 85-100% of 1RM

Question 14

Hypertrophy intensity range

Answer 14

6-12RM, 70-85% of 1RM

Question 15

Muscular endurance intensity range

Answer 15

10-15RM for novice/intermediate

15-20RM for advanced

70% of 1RM

Question 16

Training volume definition

Answer 16

summation of the total number of sets and reps

Question 17

Calisthenics details

Answer 17

• dont need special equipment
• disadvantage in planes of movement

Question 18

Machine details

Answer 18

• safer
• less skill required
• easier to change weight

Question 19

Free weight details

Answer 19

• additional musculature required
• more skill required
• more design options

Question 20

Fundamental Movements

Answer 20

back squat
overhead squat
deadlift
bench press
shoulder press
db lunge
bicep curl

Question 21

Knee extension details

Answer 21

• less hamstring actiity than with squat
• increased ACL stress through extension
• patella was more laterally displaced than when squatting

Question 22

Core exercise benefits

Answer 22

• stabalizes the spine
• fixes imbalances that cause lower back pain

Question 23

Exercise Order

Answer 23

1. primary -> assitance
2. multijoint -> single joint
3. large groups -> smaller groups
4. high intensity -> low intensity

Question 24

rest periods for stength

Answer 24

2-5 min

Question 25

rest periods for hypertrophy

Answer 25

30s to 90s

Question 26

rest periods for muscular endurance

Answer 26

less than 30s

Question 27

Movement velocity 2:0:2 rule

Answer 27

2 second concentric 2 second eccentric

Question 28

Health benefits from circuit training

Answer 28

increased VO2max, stength, endurance, body composition

Question 29

Circuit training consists of

Answer 29

muscular endurance ad aerobic exercises

Question 30

muscle benefit of circuit training

Answer 30

can recruit more muscle groups than traditional aerobic programs

Question 31

Adaptations to RT

Answer 31

hypertrophy gain in lean body mass loss of fat increased bone density increased ligament/tendon strength/thickness

Question 32

Males are stronger because

Answer 32

-they are larger -they have a larger percentage of muscle - higher levels of testosterone

Question 33

Older males and females gain strength by

Answer 33

neural adaptation

Question 34

Young males gain strength by

Answer 34

increasing muscle size

Question 35

Research in exercise science is about

Answer 35

quantifiying relationships between variables - variables represent subjects characteristics, results of fitness

Question 36

Crossover design experimental research

Answer 36

each group recieves both treatments during different time periods

Question 37

Gold standards for interpreting research

Answer 37

1. systematic review 2. meta-analysis (combining studies for better stats)

Question 37

Double blind RCT research

Answer 37

researchers and participants dont know whos getting the treatment/placebo - sometimes even data is analyzed blind

Question 38

Epidemiological/observational studies (EOS)

Answer 38

- cheaper - observe correlation between variables

Question 39

EOS criteria

Answer 39

- association must be repeatable/strong/logical - need hypothesis - dose/response relationship must be logical - cannot have any other causation

Question 40

Case report definition

Answer 40

detailed report of the diagnosis, treatment, response, follow up of an individual patient

Question 41

SSE definition

Answer 41

designing a regime for yourself and testing the paramaters before and after - you can only claim it works for the individual

Question 42

Confirmation Bias

Answer 42

peoples tendancy to process info based on their existing beliefs

Question 43

fallacy definition

Answer 43

an incorrect reasoning in logic that undermines an arguments validity