Block 4 {Resistance Training}

Question 1

Muscular Endurance as per FM 7-22?

Answer 1

The ability of a muscle or muscle group to repetitively perform work for an extended period or execute sustained bouts of low intensity resistance

Question 2

Muscular Strength?

Answer 2

The force a muscle can produce with a single maximum effort

Question 3

Where does muscular endurance training occur? (How many reps and %of 1RM)?

Rest Periods?

Answer 3

Rep range of 12-15 reps at 65-67% of 1 Rep Max

less thatn 30 seconds

Question 4

Volume and intensity are…

Answer 4

Inversely related

Question 5

Muscles make make up how much percent of body mass?

Answer 5

40%

Question 6

Muscle Fibers?

What are many muscle fibers called?

Have smaller proteins called?

Answer 6

A single muscle cell, usually classified according to strengh, speed of contraction, and energy source

Fascicles

Myofibirils

Question 7

Hypertrophy?

Answer 7

Development of large muscle fibers
(Takes 6-8 weeks of training)

Question 8

Hyperplasia?

Answer 8

An increase in the number of muscle fibers
Does not play a significant role in determining muscle size

Question 9

Fast twitch muscle fibers?

Color?

Answer 9

Contract more rapidly and forcefully than slow-twtich fibers but fatigue more quickly. ALthough

White

Question 10

Slow twitch muscle fibers?

Color?

Answer 10

Relatively fatigue resistant; but they don’t contract rapid or strong

Red

Question 11

Power?

Answer 11

The ability to exert force rapidly

Question 12

Motor nerve?

Answer 12

A motor nerve (one that initiates movement) connected to one or more muscle fibers

Question 13

Testosterone is how much higher in men?

Answer 13

5-10 times more testosterone in men than women

Question 14

By age 70… what percent of motor nerves are no longer connected to muscle tissue?

Answer 14

15%

Question 15

Cocentric muscle contraction?

Answer 15

When the muscle applies enough force to overcome resistance and shortens as it contracts

Question 16

Eccentric muscle contraction?

Answer 16

When the resistance is greater than the force applied by the muscle and the muscle lengthens as it contracts

Question 17

Static exercise?

Other name?

Answer 17

Causes a muscle contraction without change the length of the muscle or the angle in the joint on which the muscle acts

Isometric exercise

Question 18

Strength training exercises?

Answer 18

Static and dynamic exercises are classified into static and dynamic

Question 19

The primary method to measure intensity for resistance training is a PERCENTAGE of one reptition maximum

Question 20

Dynamic exercise?

Other name?

Answer 20

Causes a muscle contraction and a change in the length of a muscle and the angle of the joint…. best for muscle strength

Isotonic exercise

Question 21

Power?

Answer 21

The ability to exert force rapidly (Strength x Speed)

Question 22

When motor units contract…

Answer 22

It innervates all of its muscle fibers

Question 23

1.

Question 24

Acute injuries w/ deadlift?

Answer 24

• Ruptures, tears, and strains of muscles and tendons
• Joint sprains
• Herniated disc
• Fractures (spine)

Question 25

Chronic injuries?

Answer 25

Low back, hip, knee pain
Nerve pain or numbness
Bone damge
Long-term back/spinal pain and spondylolysis

Question 26

Type IIx muscle fibers?

Answer 26

Contain a smaller number of mitochondria
Limited capacity for aerobic metabolism
Less resistance to fatigue than slow fibers

Question 27

Distribution of slow and fast fibers?

Answer 27

Slow Fibers
Distance runners: 70-80%
Track sprinters: 25-30%
Nonathletes: 47-53%
Fast Fibers
Distance runners: 20-30%
Track sprinters: 70-75%
Nonathletes: 47-53%