Exam

Question 1

maximal amount of force one can exert

Answer 1

strength

Question 2

strength regardless of bodyweight

Answer 2

absolute strength

Question 3

absolute strength divided by bodyweight

Answer 3

relative strength

Question 4

makes up the heart, striated, contracts as a unit

Answer 4

Muscle type: cardiac

Question 5

makes up the walls of the blood vessels and organs, not striated, not typically under voluntary control (involuntary)

Answer 5

Muscle type: smooth

Question 6

under voluntary control, responsible for the movement of the body, kind of muscle fiber that is developed through strenght training

Answer 6

Muscle type: skeletal

Question 7

capable of generating large amounts of force but fatigue rapidly

Answer 7

Muscle fiber type: fast twitch

Question 8

generate small amounts of force but are difficult to fatigue

Answer 8

Muscle fiber types: slow twitch

Question 9

muscle contracts and it does NOT change length

Answer 9

muscle contractions: isometric

Question 10

during contraction, muscle DOES change length

Answer 10

muscle contractions: isotonic

Question 11

muscle shortens – DB curl UP

Answer 11

muscle contractions: isotonic: concentric

Question 12

muscle lengthens – DB curl down

Answer 12

muscle contractions: isotonic: eccentric

Question 13

maximal amount of force exerted through full range of motion

Answer 13

muscle contractions: isokinetic

Question 14

energy that fuels movement; adenosine group + three phosphates

Answer 14

Energy systems: ATP

Question 15

short term, high intensity; fueled by ATP stored in muscles, 6-10 seconds

Answer 15

Energy systems: phosphagen system

Question 16

ex. running a 40 yard dash, vertical jump

Answer 16

Energy systems: phosphagen system

Question 17

breaks down carbohydrates to produce ATP, 2-3 mintues

Answer 17

Energy systems: lactic acid system

Question 18

ex. sprints, running up hills, two mintue sit up test

Answer 18

Energy systems: lactic acid system

Question 19

uses oxygen to break down carbohydrates, fats, and sometimes proteins to make ATP, low intensity aerobic exercise

Answer 19

Energy systems: oxidative system

Question 20

ex. running long distance, jogging/walking

Answer 20

Energy systems: oxidative system

Question 21

increase in thickness of existing muscle fibers

Answer 21

muscle growth: hypertrophy

Question 22

increase in number of existing muscle fibers

Answer 22

muscle growth: hyperplasia

Question 23

shrinking of muscle from disuse

Answer 23

muscle growth: atrophy

Question 24

arched back posture; pull shoulders back and elevate the chest

Answer 24

setting the back

Question 25

spotting occurs with the following types of exercises

Answer 25

1. over the face exercises (bench press)
2. over the head exercises (DB shoulder press)
3. squatting exercises

Question 26

prepares the body for action; prevents injury and maximizes performance, redistribues blood flow, muscle contractions, and metabolism of fuels

Answer 26

warm-up

Question 27

increase core and muscle temperature

Answer 27

general warm-up

Question 28

fit the needs of the event or activity

Answer 28

specific warm-up

Question 29

refers to dumbbells and barbells; greater transfer of training effect, movement in many planes

Answer 29

free weights

Question 30

easy to learn, do not generally require spotters, isolate muscles, velocities, and motions; single plane of motion

Answer 30

machine weights

Question 31

allow a muscle to reach a maximum strength in as short a time as possible; increase firing rate of motor neurons, and recruit more motor units

Answer 31

speed training

Question 32

ex. jumps, hops, skips, bounds, throws

Answer 32

speed training

Question 33

exercises that train the ability to run fast over short distance–sprinting

Answer 33

speed training

Question 34

ex. technique, stride length/frequency, acceleration

Answer 34

speed training

Question 35

period of low intensity activity that follows the workout and precedes cessation of the exercise seesion

Answer 35

cool down

Question 36

the nature of training will determine training effects

Answer 36

specificity

Question 37

ex. marathon athlete trains oxidative system rather than phosphagen in order to get better

Answer 37

specificity

Question 38

training to make muscles larger; 3-5 sets, 8-12 reps

Answer 38

Goals of training: hypertrophy

Question 39

training to make your muscle stronger; 3-5 sets, 3-9 reps

Answer 39

Goals of training: strength

Question 40

training to do something more; 3+ sets, 12+ reps

Answer 40

Goals of training: endurance

Question 41

training is enough to cause adaptation

Answer 41

stimulating

Question 42

training is enough to maintain your fitness but not enough to make you improve your fitness

Answer 42

retraining

Question 43

training magnitude is too low resulting in loss of strength or muscle mass

Answer 43

detraining

Question 44

training must be increased regularly for performance to improve; changing training loads or changing exercises

Answer 44

progressive overload

Question 45

quantity of the work one performs; sets and reps

Answer 45

volume

Question 46

quality of the work done; amount of weight, percentage of max, speed, etc.

Answer 46

intensity

Question 47

exercise order

Answer 47

1. total body lifts (power)
2. multi-joint (BP, squat)
3. single-joint (leg curls, pull ups, etc.)