Chapter 10 Questions Flashcards
- What are the factors that influence muscular strength and hypertrophy?
The factors that influence muscular strength and hypertrophy are hormone levels, sex, age, muscle fiber type, muscle length, limb length, and tendon insertion point.
What is reversibility? And what is the normal timeline we see for losing our strength?
Reversibility occurs when a client loses strength over time due to the lack of resistance training where it was previously present. Without any kind of strength training, our muscles will slowly become smaller and weaker. If you don’t use it, you’ll lose it, essentially. We lose our strength in about half of the rate we gained it. So, if it took 8 weeks to get a 20% increase, then we would lose all of the progress we made in 16 weeks.
What are muscle spindles? What are they involved in, within the stretch shortening
cycle?
Muscle Spindles are sensory organs that are sensitive to stretch and thus protect the muscle against too much stretching. They have the ability to sense differences in the rate of stretch and magnitude of stretch imposed on the muscle. When a muscle spindle detects a quick stretch, the spindles respond by invoking an involuntary concentric reaction,thusincreasingthemuscularforceproducedbytheagonist.
Timing is important in the stretch shortening cycle. If the concentric action doesn’t occurimmediately following the pre-stretch, the reflective potential is negated and for example in a jump, we don’t jump as high.
What are the frequency guidelines for the different training status’?
Beginner = 2 – 3 sessions per week Intermediate = 3 – 4 sessions per week Advanced = 4 – 7 sessions per week
What items are used for free weights? What is the benefit of training using free weights?
Free weights include things like dumbbells and barbells. These allow freedom of movement when compared to restrictive machines. Barbells permit heavier weight loads that are often supported by racks. Dumbbells require equal force application from both arms, and also allow many wrist positions. The combinations of barbell and dumbbell- based exercises allow for a comprehensive and highly versatile means to develop strength and size.
For what exercises should we seek a spotter?
Because of the possibility of being trapped under the heavy weight, we need to have a spotter when we are doing back squats, bench press, and incline presses.
Memorize Table 10-3.
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What are the FIRST guidelines?
F – Frequency I – intensity R – Repetitions S – Sets T – Type
