Chapter 9 - Muscular Training

Question 1

Planes of the body

Answer 1

Saggital - right and left
Frontal - front and back
Transverse- upper and lower

Question 2

Benefits of muscular training

Answer 2

Increased skeletal strength
Improved bone mineral density
Greater blood glucose regulation

Question 3

Wolff’s law states…(think bones)

Answer 3

Changes in bone structure coincide w/ changes in bone function
(Form follows function)

Question 4

4 movements of synovial joints (related to planes)

Answer 4

Flexion, extension, abduction, adduction

Question 5

Most common type of joint in body

Answer 5

Synovial

Question 6

Saggital plane =which joint actions

Answer 6

Flexion, dorsiflexion, extension, plantar flexion
(Squats, front arm raise, biceps)
**Things that can be done in narrow hallway

Question 7

Frontal plane =which joint actions

Answer 7

Abduction, adduction, elevation
(Side lunge, single arm raise)
think of hitting walls of hallway, lateral moves*

Question 8

Transverse plane =which joint actions

Answer 8

Rotation, pronation, supination

Plank w/ rotation

Question 9

Sympathetic nervous system is activated when?

Work

Answer 9

Activated when there is a stressor or emergency (pain, anger, fear) fight or flight

Question 10

Parasympathetic nervous system aids in what functions?

Rest

Answer 10

Controls normal functions when body is relaxed and aids in digestion, storing energy, promoting growth

Question 11

Components of muscle

Answer 11

Tendons, muscle, fibers, connective tissues

Question 12

Difference between fast twitch and slow twitch muscles

Answer 12

Slow twitch are more efficient, type 1, increase oxygen, less force output, fatigue slowly

Fast twitch are type 2, larger, more force, less oxygen, fatigue faster

Question 13

What is rectus femoris?

Answer 13

Rectus femoris is part of thequadricepsgroup. It is a bulk ofmusclelocated in the superior, anterior middle compartment of the thigh.

It is a two way acting muscle as it crosses over the hip and knee joint; therefore, it functions to extend the knee and also assists in hip flexion.

Question 14

Benefits of resistance training to share with women

Answer 14

(Avg adult experiences 5lb muscle tissue loss per decade) resistance training can restore lost muscle and raise resting metabolism

Question 15

Types of muscular action (st, con, ec)

Answer 15

Static (isometric), concentric (shorten), eccentric (lengthen)

Question 16

Golgi tendons (think calm)

Answer 16

Causes muscles to relax (attached to tendons, senses change in tension)

Question 17

3 things to remember about muscle spindles (change in? Cause? St re?)

Answer 17

Changes in length
Cause contractions
Stretch relief

Question 18

Adoptions from resistance training (shspme)

Answer 18

Stabilization 
Hypertrophy
Strength
Power
Muscular endurance

Question 19

DOMs

Answer 19

Delayed onset muscle soreness

Question 20

Hypertrophy is?

Answer 20

Increase in muscle size

Question 21

Reversibility principle

Answer 21

If you stop training muscle you lose it

Question 22

Diminishing returns phenomenon

Answer 22

Reaching genetic potential for muscle, bodies limits, strength plateau

Question 23

Training volumes based on goals

Answer 23

General fitness = 
1-4 sets, 8-15 reps, 2-3 min rest
Endurance = 
2-3 sets, 12 reps, <30 sec rest
Hypertrophy = 
3-6, 6-12, 90 sec rest
Strength= 
2-6, 6 reps, 2-5 min rest
Power =
3-5, 1-2, 2-5 min rest

Question 24

What is ATP?

Answer 24

Adenosine triphoshate is a substance in our cells that provides us with energy to contract muscle (how we can lift)

Question 25

Anaerobic movement is missing what?

Answer 25

presence of oxygen

Question 26

Most common tempo for new exercises

Answer 26

6 seconds