Exercise Principles: Training for muscular performance

Question 1

equation

the capacity of a muscle to do work

Answer 1

force X distance

Question 2

physiological adaptations to resistasnce training

8 of them

Answer 2

• ↑ neural drive
• ↑ muscle mass (hypertrophy)
• ↑ # of muscle fibers (hyperplasia)
• ↑ force production of type 1 muscle fibers
• shfit from fast to slow fibers
• ↑ tendon and ligament strength
• ↑ bone mineral content
• effect on muscle oxidative capacity and capillary density unclear

Question 3

when does neural drive typically increase?

Answer 3

2-8 weeks

Question 4

what is neural drive?

Answer 4

magnitude of the efferent neural output from CNS to muscle fibers

Question 5

when does hypertrophy become detectable?

Answer 5

within 3 weeks

Question 6

when do you start to see increased bone mineral content?

Answer 6

3-8 months

Question 7

what are the 3 elements of muscular performance?

Answer 7

endurance
strength
power

Question 8

what is increased muscle fiber size called?

Answer 8

hypertrophy

Question 9

the carry over of training effects from one variation of exercise or task to another

Answer 9

cross training effect

Question 10

muscular power is made up of what 2 elements?

Answer 10

power
speed

Question 11

What is SAID principle?

Answer 11

specific adaptation (to) impose demands

• an extension of wolffs law

Question 12

What does FITT-VP stand for?

Answer 12

• frequency
• intensity
• time
• type
• volume progression

Question 13

what are frequency guidelines of resistance training for
beginner:
intermediate:
advanced:

Answer 13

2-3 sessions
3-4 sessions
4-7 sessions

Question 14

intensity typically refers to?

Answer 14

• load
• sets
• repetition

Question 15

what is load (% 1 RM)
what is goal repetitions
strength:

Answer 15

load: ≥ 85
goal rep: ≤ 6

Question 16

what is load (% 1 RM)
what is goal repetitions
hypertrophy:

Answer 16

load: 67-85
goal rep: 6-12

more about volume = increase size of muscle

Question 17

what is load (% 1 RM)
what is goal repetitions
muscular endurance

Answer 17

load: ≤67
goal rep: ≥12

Question 18

what is load (% 1 RM)
what is goal repetitions
power:
single effort event

Answer 18

load: 80-90
goal rep: 1-2

Question 19

what is load (% 1 RM)
what is goal repetitions
power:
multiple effort event

Answer 19

load: 75-85
goal rep: 3-5

Question 20

signs and symptoms of muscle fatigue

Answer 20

• uncomfortable sensation in the muscle, with pain and cramping possible
• shaking or trembling of the contracting muscle
• unintentional slowing of contraction velocity with successive reps
• active movementsa re jerky or inconsistent
• inability to contiue low intensity PA

Question 21

when to perform high intensity exercise

Answer 21

• goal of exercise is to increase muscle strength
• advanced phase of rehab program afer MSK injury in prep for returnig to high demands

Question 22

rest period length for strength

Answer 22

2-5 min

Question 23

rest period length for power (both single and mutliple effort event)

Answer 23

2-5 min

Question 24

rest period for hypertrophy

Answer 24

30 s to 1.5 min

Question 25

rest period for muscular endurance

Answer 25

≤30 sec

Question 26

muscle contractions accelerate body segments

Answer 26

concentric

Question 27

_________ contractions deccelerate segments and act as a source of energy absorption during high impact activites

Answer 27

eccentric

Question 28

what is 2 for 2 rule?

Answer 28

if client can perform 2 or more repetitions over the assigned repetition goal in the last 2 sets in 2 consecutive workouts for a given exercise –> ready to progress