EXAM1- Muscular Fitness EXTRA

Question 1

muscular fitness includes what 3 things

Answer 1

-strength
-endurance
-power

Question 2

muscular strength

Answer 2

ability of the muscle to exert force (single max effort)
-less than 3 reps

Question 3

what energy system does muscular strength use

Answer 3

creatine phosphate

Question 4

muscular endurance

Answer 4

ability of the muscle to continue to perform successive exertions or many repetitions (multiple submax efforts)
-more than 12 reps

Question 5

what energy system does muscular endurance use

Answer 5

glycolysis

Question 6

muscular power

Answer 6

rate of performing work

Question 7

what energy system does muscular power use

Answer 7

creatine phosphate

Question 8

if someone has higher muscular strength…

Answer 8

they have higher endurance

Question 9

adaptations of muscular fitness…enhances

Answer 9

-bone mass- presents against osteoporosis
-glucose tolerance- prevents metabolic disorders
-musculotendinous integrity- prevents injury
-ADLs- related to self-esteem
-FFM + RMR- related to weight management
*FFM is more metabolically active than fat
*when you start lifting + we increase FFM, RMR increases + that is why you can eat more

Question 10

who needs muscular fitness assessment

Answer 10

arguably EVERYONE
-we want to assess before/during/after

Question 11

muscle fiber types

Answer 11

-type I
-type IIa
-type IIx
-type IIB

Question 12

type I

Answer 12

slow twitch
-slow rate of action + relaxation
-high aerobic activity
-high fatigue resistance

Question 13

type IIa

Answer 13

fast twitch oxidative glycolytic
-fast rate of action + relaxation
-moderate aerobic + high glycolytic metabolic activity
-moderate fatigue resistance

Question 14

type IIx

Answer 14

fast glycolytic
-fast rate of action + relaxation
-high glycolytic metabolic activity
-low fatigue resistance

Question 15

what muscle fiber type will give us the biggest advantage in ALL 3 components of muscular fitness

Answer 15

type IIx

Question 16

type IIB

Answer 16

fast glycolytic
-a mammalian fiber type humans don’t appear to have

Question 17

within how many warmup trials do we want to get 1-RM

Answer 17

3-5

Question 18

if we are under 3 warmup trials…

Answer 18

we probably missed their 1-RM

Question 19

if we are over 5 warmup trials…

Answer 19

they are probably fatigued

Question 20

dynamic endurance testing

Answer 20

idea is how long we can contract over a period of time
-ability of a muscle group to…
*execute repeated contractions over a period of time sufficient to cause muscular fatigue
OR
*maintain a specific % of MVC or 1-RM for a prolonged period of time

Question 21

our postural muscles need ____ to contract for long periods of time

Answer 21

endurance
-we need stabilizing force from our core
-our other parts of the body typically need more strength than endurance

Question 22

ACSM recommended protocol for pushups

Answer 22

-traditional vs modified starting position
-start in the “down” position
-hands under shoulders
-raise body by straightening elbows + return to down position until chin touches mat; stomach shouldn’t touch the map
-straight back at all times
-record max number of consecutive pushups without rest
-stop when subject strains forcibly or is unable to maintain proper technique within 2 reps
-if they lock out + pause this is acceptable for ACSM; if you adjust test will stop

Question 23

old ACSM recommended protocol for crunches/curl-ups

Answer 23

GORDON DOES NOT RECOMMEND THIS TEST; low reliability due to core flexion

-2 strips of masking tape on the floor
<45 years, 12 cm apart
≥45 years, 8 cm apart
-supine position, knees at 90 degrees
-arms at sides, palms down, middle finger touching the nearest strip of tape
-subject performs controlled curl-ups at 40bpm (using metronome) moving fingers from starting tape to 2nd tape
-test is concluded when subject reaches 75 crunches, or the cadence is broken
-practice reps should be given

Question 24

senior fitness test (SFT)

Answer 24

battery of assessments used for adults over 60 years old
-combination of many aspects of fitness
*strength
*endurance
*agility
*balance

Question 25

senior fitness test is good for who

Answer 25

UNACTIVE or people with chronic diseases
-not good for fit people

Question 26

weight for women on senior fitness test

Answer 26

5lbs

Question 27

weight for men on senior fitness test

Answer 27

8lbs

Question 28

can you train kids at any age

Answer 28

yes
-we just need them to focus

Question 29

velocity based training

Answer 29

uses device (transducer, accelerometer, etc.) to measure velocity
-used to program athlete’s workouts
-used for sport-specific training