Chapter 8: Muscular Strength and Endurance

Question 1

Concentric muscle action

Answer 1

The muscle is shortening under its own power

Question 2

Eccentric muscle action

Answer 2

The muscle resists as it is forced to lengthen

Question 3

Isometric muscle action

Answer 3

The muscle attempts to contract against a fixed limit or resistance

Question 4

Isotonic muscle action

Answer 4

The muscle shortens against a constant tension (free weight exercises and fixed resistance machines)

Question 5

Isokinetic muscle action

Answer 5

A muscle shortens against a resistance that moves at a constant velocity

Question 6

Agonist

Answer 6

Muscles most responsible for a specific movement around a joint (a.k.a. prime mover) during concentric muscle actions

Question 7

Antagonist

Answer 7

Muscles provide an opposing action (resistance) to the agonist. As the agonist shortens, the antagonist is stretched

Question 8

Synergist

Answer 8

Muscles indirectly assist the agonist. The synergist aids the agonist in force production

Question 9

Stabilizer

Answer 9

Muscles hold a joint or body parts rigid or stable during an exercise

Question 10

Slow Oxidative (SO)

Answer 10

Also referred to as Slow-Twitch (ST). Responsible for postural adjustments and maintenance and endurance activities (e.g. cross country running)

Question 11

Fast Oxidative-Glycolytic (FOG)

Answer 11

Responsible for moderate endurance activities such as jogging and most resistance training. Also known as Type IIa

Question 12

Fast Glycolytic (FG)

Answer 12

Also referred to as Fast-Twitch (FT). Responsible for fast, powerful movements (e.g. sprinting). Also known as Type IIb

Question 13

Which muscle fibre type has the greatest potential for muscular hypertrophy?

Answer 13

Fast Glycolytic (FG)

Question 14

AOMS

Answer 14

Acute Onset Muscular Soreness - symptom onset occurs during and immediately following an exercise and is thought to be associated with a lack of blood flow to active tissues (ischemia)

Question 15

DOMS

Answer 15

Delayed Onset Muscular Soreness - pain associated with damage at the myofilament level brought on primarily during the performance of slow eccentric muscle actions

Question 16

List several measures used to avoid DOMS

Answer 16

Include a good stretching session prior to, and after a workout, a gradual progression in intensity and the ingestion of Vitamin C

Question 17

List some factors that affect strength and strength development

Answer 17

• Gender
• Age
• Muscle and limb length
• Tendon insertion
• Muscle fiber type

Question 18

Variable resistance equipment

Answer 18

Resistance changes throughout the ROM

Question 19

Isokinetic resistance equipment

Answer 19

The speed of movement remains constant throughout the ROM

Question 20

What is the predicted 1 RM if 4 repetitions were performed with 65 lbs?

Answer 20

4 reps = 90% 1 RM
65 / 0.9 = 72 lbs
The predicted 1 RM would be approximately 72 lbs

Question 21

You want your client to train at 15 reps for the bench press. They performed 6 reps with 100 lbs. What weight (lbs) should be used for training?

Answer 21

100 lbs / 0.85 = 117.6 lbs
15 reps would be 65% of 1 RM
118 lbs x 0.65 = 76.7 lbs
The recommended training load for the client to perform 15 reps would be 77 lbs