5 - Muscular Strength

Question 1

def: the greatest amount of force that a muscle or muscle group can produce in a single maximal effort

Answer 1

muscular strength

Question 2

def: ability of a muscle group to perform repeated contractions against a light load for an extended period of time

Answer 2

muscular endurance

Question 3

def: ability to produce force quickly

Answer 3

muscular power

Question 4

what are 4 benefits of strength training?

Answer 4

• stronger muscles better protect the joints that they cross
• better tone of the muscles of the trunk helps prevent common postural problems
• stronger muscles are less likely to be strained and injured
• improvements in self esteem

Question 5

what are the three main types of muscular contraction?

Answer 5

• isotonic contraction
• isometric contraction
• isokinetic contraction

Question 6

def: the muscle shortens with varying tension as it lifts a constant load

Answer 6

concentric contraction

Question 7

def: the muscle lengthens while developing force as the external resistance exceeds the muscle force, usually used in resisting gravity

Answer 7

eccentric contraction

Question 8

def: tension is developed but there is no change in the angle of the joint or the length of the muscle

Answer 8

isometric contraction

Question 9

def: the muscle is shortened at a constant velocity determined by computer instrumentation which allows a person to exert maximal force throughout the full range of motion

Answer 9

isokinetic contraction

Question 10

what are the purposes of strength assessments?

Answer 10

1. asses muscular fitness
2. identify specific areas of weakness
3. monitor progress in rehab
4. measure effectiveness of a resistance training program
5. motivation for training

Question 11

def: max amount of weight lifted once with use of free weights or machines that allow dynamic muscle contractions

Answer 11

one repetition maximum

Question 12

def: estimation of one repetition maximum from repetitions to failure with free weights or machines

Answer 12

variable repetition maximum

Question 13

def: a spring of some type which is deformed a certain amount when a specific force is applied to it

Answer 13

dynamometer techniques

Question 14

what kind of strength does a dynamometer measure?

Answer 14

isometric strength

Question 15

def: an increase in size of a cell such a muscle fiber

Answer 15

hypertrophy

Question 16

def: an increase in number of cells such as muscle fibers

Answer 16

hyperplasia

Question 17

what factors affect strength?

Answer 17

• muscle cross sectional area
• body size
• muscle fiber composition
• mechanical factors
• sex
• age

Question 18

muscles increase in strength by increasing their _____ and enhancing the recruitment and firing rates of their _______ ______

Answer 18

size, motor units

Question 19

what is the correlation between body size and absolute strength?

Answer 19

positive correlation

Question 20

what is the correlation between body mass and the strength/mass ratio?

Answer 20

negative correlation

Question 21

smaller athletes are _____ pound for pound than larger athletes

Answer 21

stronger

Question 22

what is the correlation between percentage of fast twitch fibers and strength?

Answer 22

positive correlation

Question 23

what factors affect the force exerted by a muscle?

Answer 23

• the initial length of the muscle fibers
• the angle of pull of the muscle on the bony skeleton
• the speed of shortening

Question 24

after 16, the average female is about ____ as strong as the average male when the measure of strength is the absolute amount of force exerted

Answer 24

2/3

Question 25

prior to puberty, how does the strength in boys and girls compare?

Answer 25

strength of boys is only slightly greater than the strength in girls

Question 26

on average, how much stronger is the male upper body?

Answer 26

50-60% stronger

Question 27

on average, how much stronger is the male lower body?

Answer 27

70-80%

Question 28

for what reasons are males stronger?

Answer 28

- the average male is physically larger than the average female - male has more muscle and less fat due to the male sex hormone, testosterone, which stimulates muscle growth - body proportion differences - cultural factors

Question 29

in what way are females equally as strong as males?

Answer 29

when strength is expressed per unit cross sectional area of muscle

Question 30

T or F: you can distinguish between male and female muscle

Answer 30

false, they are the same

Question 31

after strength training on the same routine, men have ______ absolute increases in both strength and muscle hypertrophy

Answer 31

greater

Question 32

why do women experience less muscle hypertrophy?

Answer 32

because they lack testosterone

Question 33

during puberty, what is the name of the process in which muscle mass is developed?

Answer 33

hypertrophy

Question 34

do you consider biological age or chronological age when it comes to designing individualized weight training programs for children?

Answer 34

chronological age

Question 35

during peak height velocity ages, what is at risk?

Answer 35

increased risk for injury

Question 36

when is maximum strength of men and women generally achieved?

Answer 36

between the ages of 20 - 30, when cross sectional area is usually the greatest

Question 37

in what kind of muscle are changes(decrease) more pronounced?

Answer 37

fast twitch

Question 38

training able to reduce impacts of ________ in older people

Answer 38

sarcopenia