Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

MAP Final > Muscle Training and guidelines > Flashcards

Muscle Training and guidelines Flashcards

1
Q

How often should you train to lower your cardiovascular risk?

A

5 days/wk - 30 minutes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What kind of training is needed to increase muscle strength, endurance or muscle mass and for how long?

A

Resistance training - 2 to 3 days a week

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What is hyperplasia?

A

increase number of fibers/cells

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Dynamic muscle strength improvements are greater when what kind of dynamic actions are included?

A

eccentric

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

resistance training includes what?

A

-dynamic exercise with concentric and eccentric actions

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Eccentric contraction produces what?

A

greater force per unit area

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What type of contraction is less metabolically demanding but produces greater hypertrophy?

A

eccentric

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Define strength and the units affiliated with it

A

the ability to resist strain and stress; force or torque

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Define power

A

rate of performing work; force per unit time

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Work = ?

A

work = force x distance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

power = ?

A

power = work/time

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

define muscle endurance

A

the ability to continue work over time

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

plyometrics mobilize what characteristic of skeletal muscle?

A

inherent stretch/recoil

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What type of training overloads the muscle to provide a rapid stretch (eccentric) immediately prior to concentric contraction?

A

plyometrics

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

define neuromuscular fatigue

A

decline in muscle tension (force) capacity with repeated stimulation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

muscle fibers experiencing oxygen depletion, increase in hydrogen, and depletion of PCr and ATP storage is an effect of what?

A

muscle fiber fatigue

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

When does DOMS generally occur?

A

24-48 hours after strenuous exercise

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Disruption at the level of the sarcomeres is defined as?

A

DOMS

19
Q

DOMS is related to novel ______ and novel ______

A

Novel stress and novel intensity of muscle contraction

20
Q

What is the “Neural Theory” regarding DOMS?

A

As you repeat the same exercises you experience “motor learning” (increased MU recruitment)

21
Q

Repeated Bout effect refers to?

A

The idea that same exercises do not cause DOMS effect

22
Q

Lactate does not cause muscle soreness

A

NO it does not

23
Q

Methods for creating overload involving different muscle actions

A
  • Strength, hypertrophy
  • Power
  • Endurance
24
Q

What is the outcome of overload training?

A

Increased force generation & hypertrophy

25
Q

To obtain an “overload” tension in the muscle must exceed what % of its current maximal level?

A

60-70%

26
Q

FITT is an acronym for prescribing exercise, what does it stand for?

A

Frequency, intensity, time/duration, type/mode

27
Q

Intensity of exercise refers to?

A

Resistance

28
Q

Multiple joint exercise are most effective at increasing what?

A

Muscle strength

29
Q

What type of exercise require reduced level of skill and have less injury?

A

Single joint exercise

30
Q

3 guidelines for exercise selection

A

Exercise large Muscle groups before small
Exercise multiple joints before single
Higher intensity before lower intensity

31
Q

What is the most effective frequency of exercise in untrained individuals?

A

2-3 alternating days per week

32
Q

Muscle initiation should start what percentage of your 1RM

A

Start at least at 40-60%

33
Q

For strength what % of your 1RM should you start at?

A

60% with 8-12 reps

—progression for experienced is at 80-85%

34
Q

How often should you retest your 1RM

A

Every 2 weeks

35
Q

Define volume

A

of reps * intensity * sets

36
Q

Define low volume programs

A
  • high load (60-85% of 1RM)
  • low reps
  • low to moderate # of sets
  • **Results in strength/hypertophy
37
Q

Define high volume programs

A

Low load (40-70% of 1RM)
high reps
moderate to high number of sets
**Results in endurance gains

38
Q

Greater strength/hypertrophy increase with sets lasting how long?

A

Longer…30 sec to 2-3 min

—ACSM guidelines suggests 3-5 min post 1RM trials

39
Q

Power gains are made with…

A

low to high loads (30-85% of 1RM) and fast velocities

—-power is dependent on velocity

40
Q

Hypertrophy gains are made with….

A

Highest loads (80-85% 1RM w/ 6 reps or less)

41
Q

Initial phase of periodization consist of?

A

high reps and sets with low load

42
Q

With strength training 3x/week what are your expected outcomes?

A

10-20% every 1-2 weeks

43
Q

What frequency of working out will maintain strength gains

A

1-2 days/week

MAP Final (5 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions