Muscle Training and guidelines

Question 1

How often should you train to lower your cardiovascular risk?

Answer 1

5 days/wk - 30 minutes

Question 2

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

Answer 2

Resistance training - 2 to 3 days a week

Question 3

What is hyperplasia?

Answer 3

increase number of fibers/cells

Question 4

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

Answer 4

eccentric

Question 5

resistance training includes what?

Answer 5

-dynamic exercise with concentric and eccentric actions

Question 6

Eccentric contraction produces what?

Answer 6

greater force per unit area

Question 7

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

Answer 7

eccentric

Question 8

Define strength and the units affiliated with it

Answer 8

the ability to resist strain and stress; force or torque

Question 9

Define power

Answer 9

rate of performing work; force per unit time

Question 10

Work = ?

Answer 10

work = force x distance

Question 11

power = ?

Answer 11

power = work/time

Question 12

define muscle endurance

Answer 12

the ability to continue work over time

Question 13

plyometrics mobilize what characteristic of skeletal muscle?

Answer 13

inherent stretch/recoil

Question 14

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

Answer 14

plyometrics

Question 15

define neuromuscular fatigue

Answer 15

decline in muscle tension (force) capacity with repeated stimulation

Question 16

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

Answer 16

muscle fiber fatigue

Question 17

When does DOMS generally occur?

Answer 17

24-48 hours after strenuous exercise

Question 18

Disruption at the level of the sarcomeres is defined as?

Answer 18

DOMS

Question 19

DOMS is related to novel ______ and novel ______

Answer 19

Novel stress and novel intensity of muscle contraction

Question 20

What is the “Neural Theory” regarding DOMS?

Answer 20

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

Question 21

Repeated Bout effect refers to?

Answer 21

The idea that same exercises do not cause DOMS effect

Question 22

Lactate does not cause muscle soreness

Answer 22

NO it does not

Question 23

Methods for creating overload involving different muscle actions

Answer 23

• Strength, hypertrophy
• Power
• Endurance

Question 24

What is the outcome of overload training?

Answer 24

Increased force generation & hypertrophy

Question 25

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

Answer 25

60-70%

Question 26

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

Answer 26

Frequency, intensity, time/duration, type/mode

Question 27

Intensity of exercise refers to?

Answer 27

Resistance

Question 28

Multiple joint exercise are most effective at increasing what?

Answer 28

Muscle strength

Question 29

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

Answer 29

Single joint exercise

Question 30

3 guidelines for exercise selection

Answer 30

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

Question 31

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

Answer 31

2-3 alternating days per week

Question 32

Muscle initiation should start what percentage of your 1RM

Answer 32

Start at least at 40-60%

Question 33

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

Answer 33

60% with 8-12 reps | ---progression for experienced is at 80-85%

Question 34

How often should you retest your 1RM

Answer 34

Every 2 weeks

Question 35

Define volume

Answer 35

of reps * intensity * sets

Question 36

Define low volume programs

Answer 36

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

Question 37

Define high volume programs

Answer 37

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

Question 38

Greater strength/hypertrophy increase with sets lasting how long?

Answer 38

Longer...30 sec to 2-3 min | ---ACSM guidelines suggests 3-5 min post 1RM trials

Question 39

Power gains are made with...

Answer 39

low to high loads (30-85% of 1RM) and fast velocities | ----power is dependent on velocity

Question 40

Hypertrophy gains are made with....

Answer 40

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

Question 41

Initial phase of periodization consist of?

Answer 41

high reps and sets with low load

Question 42

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

Answer 42

10-20% every 1-2 weeks

Question 43

What frequency of working out will maintain strength gains

Answer 43

1-2 days/week