Midterm

Question 1

What are all the components considered when calculating work

Answer 1

Force distance

Not time

?

Question 2

Minimal percent of the 1rm needed for increasing muscular strength

Answer 2

%60

Question 3

Training volume formula

Answer 3

Weight lifted times reps times sets

Question 4

What type

Of training cause DOMS ?

Answer 4

Eccentric (negative)

Question 5

What is optimal sets per muscle group for max strength gains?

Answer 5

4

Question 6

% of 1 rm to increase muscle hypertrophy?

Answer 6

70-85

Question 7

Energy generated at a high rate converts pyruvate into?

Answer 7

Lactate

Question 8

Proteins that make up the thin filament include which of the following structures?

Answer 8

Actin, troponin, tropomyosin

Question 9

Recommend ranges to improve cardio respiratory endurance

Answer 9

20-60 minutes 3-5 days a week

Question 10

Karvonen method

Answer 10

206.9-(0.67•age)=mhr
Mhr-(rhr)=x
X•.70=y
Y+rhr

Question 11

Term used to describe training the joints susceptible to injury

Answer 11

Prehabilitation

Question 12

Multi joint exercise for training primary muscles for punting

Answer 12

Front step lunge

Question 13

Training method to fatigue then taking off weight and going to fatigue again

Answer 13

Drop set

Question 14

Power

Answer 14

Weight lifted divided by vertical distance weight is lifted divided by time

Question 15

What is the difference between work and power?

Answer 15

Work is force • distance

Power is rate of doing work or work divided by time.

Question 16

Newton

Answer 16

4.45

The force needed to accelerate 1kg (2.2) of mass at the rate of 1 meter (.9) per second squared

Question 17

Joules

Answer 17

2.2
Energy transferred to object when the force of one Newton (4.45) acts on object in the direction of its motion is a distance of 1 meter

Question 18

Hypertrophy

Answer 18

Increasing actin myosin filament and socomer

Question 19

Hyperplasia

Answer 19

Increase muscle fiber.

1 fiber into 2

Question 20

Myoglobin

Answer 20

Found in type 1 muscle fibers responsible for transporting oxygen in that muscle fiber gives it a reddish color. Lots of oxygen

Question 21

Satellite cell

Answer 21

Stemcellthat can turn into anything

Question 22

Minutes of aerobic trading recommend per week

Answer 22

150

Question 23

Thr lower

Answer 23

Burn fat

Question 24

Thr high

Answer 24

Carbs

Question 25

Plyometrics

Answer 25

Squat 60% of own body weight at 5 reps Upper body 1rm of body weight at least 1 time Not over 220 lbs or higher than 18 inches

Question 26

Exertional rhabdomyolysis

Answer 26

Excessive muscle tissue breakdown

Question 27

What type of action involves a muscle contracting at 100% of maximal action against an immovable object

Answer 27

Isometric

Question 28

Bcaa

Answer 28

Leucine, isoleucine, valine

Question 29

Progressive overload

Answer 29

Practice of continually increasing the stress placed on the body as force power or endurance capabilities increase due to training

Question 30

Progressive resistance

Answer 30

Stress of resistance training is gradually increased as fitness gains are achieved with training

Question 31

Breathing

Answer 31

Exhaling during the lifting of the resistance and inhaling during the lowering of the resistance

Question 32

Length tension curve

Answer 32

Optimal length at which muscle fibers generate max force

Question 33

Anaerobic glycolytic system training aka interval training

Answer 33

30 sec - 2 minutes intervals with a work rest ratio of 1:3

Question 34

Hitt training times

Answer 34

4-30 minutes

Question 35

Pnf

Answer 35

Proprioceptive neuromuscular facilitation

Question 36

Plyometrics advanced

Answer 36

120 to 140