Muscular Training: Nervous System, Muscular System, And Foundations of Muscular Training

Question 1

Central Nervous System (CNS)

Answer 1

Contains the brain and spinal chord. Responsible for receiving input from the Peripheral nervous system and formulating a response.

Question 2

Peripheral Nervous System (PNS)

Answer 2

Contains nerves and ganglia and is separated into the sensory division and the Motor division.

Question 3

Golgi Tendon Organ (GTO)

Answer 3

A proprioceptor connected to 15 to 20 muscle fibers that senses increased tension within the associated muscle. When it senses tension too great it may pull the tendon from bone to reduce tension by inhibiting the contraction.(autogenic inhibition.)

Question 4

Muscle Spindle

Answer 4

Activates a reflex muscle contraction causing the agonist muscle group to relax (reciprocal inhibition)

Question 5

Skeletal Muscle

Answer 5

Attaches to the skeleton and through contraction exerts force on the bones to move and stabilize them.

Question 6

Smooth Muscle

Answer 6

Found in the walls of hallow organs and tubes such as stomach, intestines, blood vessels and functions to regulates movement of materials through the body.

Question 7

Cardiac Muscle

Answer 7

Forms the wall of the heart and functions to maintain the constant pumping of the heart.

Question 8

Agonist

Answer 8

A muscle that creates major movement. “prime mover” EX: Quads contracting to extend the knee

Question 9

Antagonist

Answer 9

The muscle on the opposite side of the joint called the opposing muscle. EX: When quads contract to extend the knee the antagonist muscle is the hamstring.

Question 10

Slow-twitch Muscle Fibers

Answer 10

Resistant to fatigue and capable of sustaining aerobic metabolism. Contract more slowly, create lower force outputs and are more efficient.

Question 11

Fast-twitch Muscle Fibers (Type llx)

Answer 11

Contain a small amount of mitochondria, have limited capacity for aerobic metabolism and fatigue more easily. They contain a high number of glycolic enzymes which provide them with a high amount of anaerobic capacity. They are the largest and fastest muscle fiber producing the most force however they are less efficient than slow-twitch as they fatigue easily.

Question 12

Fast-twitch Muscle Fibers (Type lla)

Answer 12

Possess speed, fatigue resistance, and force production capabilities between slow-twitch and type llx. Used for power and strength activities and can sustain effort for longer than type llx. With endurance training, they can increase their oxidative capacity and with muscular training become more like type llx.

Question 13

Synergist Muscles

Answer 13

Assist the agonist in causing the desired action.

Question 14

Stabilizer Muscles

Answer 14

Neutralize rotation or be activated when external resistance increases or agonist becomes fatigued.

Question 15

Isometric Action

Answer 15

Static action where no visible movement occurs and the resistance matches the muscular tension. (EX: Holding the torso upright in neutral position during a modified V sit up.)

Question 16

Concentric Action

Answer 16

When the muscle shortens and overcomes the resistive force. (EX: The biceps act concentrically during the lifting phase of a bicep curl.)

Question 17

Eccentric Action

Answer 17

When the muscle lengthens or returns to its resting length from a shortened position. (EX: The biceps act eccentrically during the lowering phase of a bicep curl.)

Question 18

Closed Kinetic Chain Exercises

Answer 18

The end of the chain farthest from the body is fixed such as a squat where the feet are fixed on the ground and the rest of the leg chain moves. Involve more muscles and joints than open kinetic chain movements leading to better coordination and stability at the joints.

Question 19

Open Kinetic Chain Exercises

Answer 19

The end of the chain farthest from the body is free such as a seated leg extension.

Question 20

Center of Gravity (COG)

Answer 20

The point at which mass is considered to concentrate and where it is balanced on either side in all planes.

Question 21

How to work on balance with a client?

Answer 21

Provide a more narrow base of support to stimulate adaptation to the imposed demand.

Question 22

Benefits of Muscular Training

Answer 22

Increased physical capacity, enhanced metabolic function, reduced injury risk and disease prevention, improved body composition, improves insulin response and glucose utilization, improve blood lipid profiles, stronger muscles improving low-back health, reduced pain of arthritis, decreased prevalence of depression.

Question 23

Physiological Adaptations to Muscular Training: Motor learning and strength gains

Answer 23

Strength gains are the result of motor learning. Repeating a muscular training exercise results in more efficient activation of motor units involved in exercise movement. This results in stronger contractions of prime mover muscles.

Question 24

Physiological Adaptations to Muscular Training: Myofibrillar Hypertrophy

Answer 24

An increase in the number of myofibrils (contractile proteins) within muscle fiber and results in greater muscle contraction force.

Question 25

Physiological Adaptations to Muscular Training: Sarcoplasmic Hypertrophy

Answer 25

Increase in sarcoplasm which surrounds myofibrils. Does not result in greater muscle contraction but increases the cross-sectional area, or size of the muscle.

Question 26

Physiological Adaptations to Muscular Training: Transient Hypertrophy

Answer 26

The “muscle pump” experienced by many people following a period of muscular training due to fluid accumulation in spaces between cells. Quickly diminishes after exercise.

Question 27

Progressive Repetitions

Answer 27

Increasing the number of repetitions performed with a given resistance.

Question 28

Progressive Resistence

Answer 28

Gradually increasing the exercise workload.

Question 29

Double Progression Training Protocol

Answer 29

The firs progression is adding repetitions. The second progression is adding resistance in 5% increments. Resistance is increased only when the end range of repetitions can be completed with proper form.

Question 30

Recommended Rep ranges by ACSM

Answer 30

8-12 reps

Question 31

Specificity

Answer 31

Exercise appropriate muscles for goals without neglecting all muscle groups as this will create muscle imbalances. (EX: A client wants to work on rope climbing so pulling movements such as lat-pulldowns, seated rows, and chin ups should be programmed.)

Question 32

Overload

Answer 32

The process of gradually adding more resistance than the muscles have previously encountered.

Question 33

Reversibility

Answer 33

Reinforces the importance of muscular training as a lifestyle component. Without muscular training, muscles become smaller and weaker.

Question 34

Diminishing Returns

Answer 34

As clients approach their genetic potential for muscle size and strength the rate of development begins to decrease. May be referred to as a Plateau. The method for combating this is to change exercise programming to introduce new neuromuscular stimulus.

Question 35

Effective program design requires consideration of these factors:

Answer 35

Needs assessment of client, appropriate exercise frequency consistent with client goals, experience, current conditioning level, and necessary recovery periods between sessions. Appropriate exercises and order consistent with needs + goals. Appropriate volume and load. Appropriate rest intervals between sets.

Question 36

Needs Assessment

Answer 36

Used to Determine what the program will include:

• Evaluation of the goal
• Movement analysis (what movement patterns, speeds, and activation are needed? What mobility, stability, and balance is required? Does it involve job related movement or ADL?
• Physiological analysis (what energy system used? Does it require strength, endurance, hypertrophy, or power?)
• Injury Analysis (Are there prevalent injuries associated with participation in these activities?)

Question 37

Individual Assessment

Answer 37

Current conditioning level, Training History and Technique, History or fear of injury, tolerance or discomfort.

Question 38

Repetition Volume Calculation

Answer 38

Volume= Sets x Reps (for either muscle group or session)

Question 39

Load-Volume Calculation

Answer 39

Volume= Exercise weight load x reps x sets (and summing the total for each muscle group or the entire session)

Question 40

Training Goal: General Muscular Fitness

Answer 40

1-4 sets, 8-15 reps, rest for 2-3 minutes, intensity 20-70% of 1-RM

Question 41

Training Goal: Muscular Endurance

Answer 41

2-3 sets, >/= 12 reps, rest for less than or equal to 30 seconds, intensity should be less than or equal to 67% of 1-RM

Question 42

Training Goal: Muscular Hypertrophy

Answer 42

3-6 sets, 6-12 reps, 30-90 sec rest, intensity should be 67-85% 1-RM

Question 43

Training Goal: Muscular Strength

Answer 43

2-6 sets, less than or equal to 6 reps, 2-5 min rest, greater than or equal to 85% 1-RM

Question 44

Common Periodization for muscular training programs

Answer 44

Begin with higher-volume/low intensity, progress to moderate volume/moderate intensity, and conclude with lower volume/ higher intensity.

Question 45

Training Tempo: Concentric and Eccentric muscle action

Answer 45

Concentric muscle action should be performed in 1-3 sec and eccentric muscle action should be performed in 2-4 sec.

Question 46

Components of Muscular Training session: Warm-Up

Answer 46

A period of light exercise preceding the conditioning portion of exercise should last for 5-10 min. Begin w light activity increasing intensity taking into account all planes of motion.

Question 47

Components of Muscular Training Session: Conditioning

Answer 47

Must be appropriate for clients current fitness level and consistent with his/her training goal.

Question 48

Components of Muscular Training Session: Cool down

Answer 48

Focuses on stress reduction, returning heart rate to resting levels and initiating relaxation and recovery process. Include static stretching.