E2 muscle strength and endurance

Question 1

What are the benefits of strength training?

Answer 1

-reduces lower back pain
-reduces joint and muscle injuries from physical activity
-delays and reduces age related muscle atrophy
-prevent osteoporosis
-increase BMR

Question 2

how many muscles are in the body

Answer 2

600 (30-40% bw)

Question 3

what is the primary function of the muscle?

Answer 3

-provide force for movement
-maintain posture
-regulate body temp

Question 4

what is the structure if muscles? draw it

Answer 4

– Fibers—collection of long, thin cells
– Fascia—holds fibers together and separates muscle
from other tissues
– Tendons—attached muscles to bones

Question 5

what is a motor unit?

Answer 5

motor nerves and muscle fibers it controls

Question 6

describe a motor unit

Answer 6

-has various sizes : can connect to many muscle fibers (large force large motor unit)
few muscles for fine motor unit
-arrival of nerve impulses are what triggers contraction

Question 7

what are the muscle fiber types?

Answer 7

type 1- slow twitch
type 2a- intermediate
type 2b/x- fast twitch

Question 8

describe type 1 muscle fibers

Answer 8

-slow twitch
oxidative: burns fat for energy
-does not fatigue easily
-uses oxygen-aerobic
-smaller in size
-can not produce much force- more endurance
-red in color- more blood
-Endurance events (10K
race–marathon)

Question 9

describe type 2b/2x muscle fibers?

Answer 9

-glycolytic: burns glucose, glycogen sugar for energy
aerobic and anaerobic
-does not require oxygen
-big muscle primary movers
-large force generation
-white in color
-anaerobic
-Short-distance or fast
events (100 m sprint)

Question 10

describe type 2a muscle fibers?

Answer 10

-Blend between 1 and 2
-Can be trained to act more like 1 or 2
-white/pink in color
- good for Middle-distance events
(1500 m to 3000 m races)

Question 11

how is motor unit intervention different for each muscle type?

Answer 11

– Muscles requiring “fine” movements (typing; movement of eye) have thousands of
MU’s that link to that muscle
▪ Think many movements; needs many signals
– Muscles requiring large movements or lots of force/power (glutes) have only a few
MU’s (1-5) that link.
▪ One job (contract); one MU etc.

Question 12

when you are at max force production, what muscle fibers are utilized?

Answer 12

all of them- fine tuned movements require more units, but smaller

Question 13

How do we gain strength?

Answer 13

1-neural adaptations
2-muscular adaptations

Question 14

describe neural adaptations

Answer 14

-increase CNS activation
-increase motor unit recruitment and synchronization- quickly activate a certain type of muscle fiber
-co-activation of agonist (helper muscle)

Question 15

describe muscular adaptations

Answer 15

-hypertrophy-myosin
-adding sarcomere not muscle cells
-hypertrophy:increase size of cells
-hyperplasia:increase number of cells

Question 16

what intensity gives you neural adaptations

Answer 16

– 1RM (one rep max) load is very high, which subsequently reduces the number of
repetitions per set
▪ Fewer repetitions lead to a decreased time under tension, and thus make more
sets necessary to fully fatigue the high-threshold fibers.
-First adaptions anyone makes who starts resistance training will be neural 3-4 weeks;
then hypertrophy

Question 17

describe lifting max weight

Answer 17

– Max number of MUs (motor units) are activated
– Fastest MUs are recruited
– Discharge frequency is at its highest
– Activity also becomes synchronous- at the same time

Question 18

describe lifting submax weights

Answer 18

– Intermediate number of MUs are activated
– Fastest MUs are NOT recruited
– Discharge frequency of the motor neurons is submaximal

Question 19

what are the three muscle exercise classifications?

Answer 19

1-isotonic
2-isometric
3-isokinetic

Question 20

describe isotonic exercise

Answer 20

– Movement of a body part at a joint
– Most exercise and sports are isotonic

Question 21

describe isometric exercise

Answer 21

– Uses muscle tension, but involves no movement
– Good way to develop strength after injury
– E.g., Holding a plank; wall sit; pushing a wall

Question 22

describe isokinetic exercise

Answer 22

– Performed at a constant velocity
– Uses machines that provide resistance throughout the full range of motion

Question 23

what are the muscle action classifications?

Answer 23

1-isometric action
2-concerntric action -positive work
3-eccentric action -negative work

Question 24

describe isometric action

Answer 24

– Actions are static and involve no movement
– Occurs during isometric exercise

Question 25

describe concentric action

Answer 25

– Muscle shortens during movement against gravity or resistance – Example: upward arm movement during a bicep curl

Question 26

describe eccentric action

Answer 26

– Muscle lengthens during movement against gravity or resistance – Example: downward arm movement during a bicep curl

Question 27

what does muscle strength depend on?

Answer 27

– Size of the muscle (primary factor) ▪ The larger the muscle, the greater the force produced ▪ Testosterone promotes increase in muscle size – Number of muscle fibers recruited during a movement ▪ The more fibers that are stimulated, the greater the force generated ▪ Regulated voluntarily through the nervous system

Question 28

define anabolic steroids

Answer 28

-Synthetic forms of hormone testosterone

Question 29

what are the side effects of anabolic steroids

Answer 29

– Liver cancer – High blood pressure – Increased levels of “bad” cholesterol – Severe depression – Prostate cancer

Question 30

does creatine supplementation increase muscle size?

Answer 30

-supplementation can prevent depletion and may, in some people, increase the amount stored by the body. * PCr may increase the amount of work done in repeated, short duration, maximal work bouts. * Supplementation may produce side effects (stomach pain, nausea, diarrhea, muscle cramping).

Question 31

how do you evaluate muscle strength and endurance?

Answer 31

– One-repetition maximum (1 RM) test ▪ Measures maximum amount of weight that can be lifted one time (recommended for experienced lifters only) ▪ Estimated 1 RM test, to reduce possible injury (recommended for beginner to intermediate lifters)

Question 32

what are the muscle endurance tests?

Answer 32

-push up test -sit up and curl test

Question 33

how do you program

Answer 33

-measure baseline, then design a program to progressively overload

Question 34

how does intensity of training determine adaptation

Answer 34

-High-intensity training increases muscle size and strength -Low-intensity training increases endurance

Question 35

what is periodization

Answer 35

playing with volume and intensity for a plan- indirectly proportional to each other- as volume goes down, intensity goes up

Question 36

what are strength training adaptations

Answer 36

-physiological changes: hypertrophy, fiber recruitment pattern change (neural), hyperplasia (increase in muscle cells) -rate of improvement:rapid as beginner, slow as you get more advanced -men adapt faster overtime, initially is not much difference- testosterone higher

Question 37

what is the most optimal amount of reps to do for muscle strength

Answer 37

8, 3 sets

Question 38

what is the exercise prescription for muscle strength and endurance

Answer 38

* Starter phase * Slow progression phase * Maintenance phase

Question 39

describe the starter phase

Answer 39

– 1–3 weeks – Lighter weights, more repetitions – Begin with only 1 set per exercise – Frequency: twice a week

Question 40

describe the slow progression phase

Answer 40

– 4–20 weeks – Heavier weights, fewer repetitions – Increase sets per exercise to 2–3 – Increase frequency to 2–3 times per week

Question 41

describe the maintenance phase

Answer 41

-Starts around week 20 – Requires a long-term commitment to maintain gains – The effort needed to maintain gains is not as great as the initial effort – As little as one workout a week can maintain strength

Question 42

what is the 5-point contact principle

Answer 42

* Ensures proper alignment and support * Five areas of the body that should be in contact with the bench or the floor – Back of the head – Upper back – Lower back/buttocks – Bottom of right foot – Bottom of left foot

Question 43

what is maximal effort in regards to intensity

Answer 43

- a way to attain maximum muscle tension ▪Lifting against a maximal load ▪Repeated effort ▪Lifting a non-maximal load to failure

Question 44

what is dynamic effort in regard to intensity

Answer 44

I a way to attain maximum muscular tension -▪Non fatiguing load lifted with the highest attainable speed

Question 45

what are the limitations for max effort

Answer 45

▪High risk of injury –To avoid injury, proper technique must be stressed ▪Limited hypertrophy production –Only a minor amount of mechanical work is performed ▪Burn out –Performing only this style of training tends to shorten the athlete’s career, and can lead to overtraining if employed improperly.

Question 46

what are the methods for intensity

Answer 46

Submaximal efforts and repeated efforts method – Repeated efforts training involves lifting near max to failure, while submaximal efforts training involves the use of intermediate loads. ▪ The primary goal of this style of training is to stimulate hypertrophy. – If the method of repeated efforts is used, a concerted effort MUST be made to lift to FAILURE. ▪ Only the final lifts in which a maximal number of motor units are recruited are actually useful for performance gains. –If an athlete can lift a barbell 12 times but only lifts 10, the exercise is not accomplishing as much stimulation as it should. – These methods stimulate more hypertrophy than the maximal efforts method, and have a lower rate of injury associated with them. ▪ However, neural and coordination factors are not trained with this type of method.

Question 47

what does CNS fatigue cause

Answer 47

- reduces central drive and thus motor unit recruitment. – CNS fatigue has been linked to a host of neurochemical changes that may have time courses longer than that of muscle metabolic fatigue. – If a muscle is metabolically recovered, the nervous system may not be capable of recruiting high-threshold fibers. – This notion has prompted some to suggest that high-intensity training requires longer rest intervals between sets to ensure adequate recovery

Question 48

what is the optimal rest period

Answer 48

3-5 minutes time taking muscles to recover nearly 100% of ATP and creatine phosphate

Question 49

how many sets are optimal

Answer 49

-2-6 sets per exercise

Question 50

what is a fine and gross motor movement

Answer 50

fine- smaller number of muscle fibers. Gross- many muscle fibers

Question 51

how many sets, reps, rest and percent of rm is ideal for strength

Answer 51

SETS- 2-6 REPS- 1-5 REST - 3-5 MINS, 24-48 HRS % RM- 80-100%

Question 52

how many sets, reps, rest and percent of rm is ideal for power

Answer 52

SETS- 3-5 REPS- 1-7 REST - 2-5 MINS, 24-48 HRS % RM- 70-90%

Question 53

how many sets, reps, rest and percent of rm is ideal for hypertrophy

Answer 53

SETS- 3-5 REPS- 6-15 REST - 2-5 MINS, 48-72 HRS % RM- 60-80%