Principles of Strength and Condition

Question 1

What are the three ways muscle fibers are classified?

Answer 1

• twitch time
• contraction speed and primary source of energy
• histochemical staining of the fiber’s myosin heavy chain (MHC) protein complex

Question 2

Type I
Type IIa
Type IIx
Type IIb

Answer 2

slow oxidative
fast oxidative
changes between the two according to training
fast glycolytic 
Type I «» IIa «» IIx «» IIb

Question 3

The amount of _____ demanded of a muscle, not the _____ of contraction, determines the recruitment of muscle fibers needed.

Answer 3

force

speed

Question 4

The difference in force development

between type I and type II fibers is

Answer 4

the number of muscle fibers per motor unit.

Question 5

Small, type I motor units might contain as

few as __________, whereas a Type II motor unit might have __________.

Answer 5

10-180 fibers

300-800 fibers

Question 6

What are the anatomical considerations for force production of a muscle?

Answer 6

• number of fibers
• cross sectional area of a fiber
  ~ angle of fiber attachment

Question 7

The maximum force that a muscle can generate is defined as __________. __________ represents the movement velocity with which the strength is exerted.

Answer 7

Strength = force x distance

Power = (force x distance)/time

Question 8

__________ is typically due to an increase in synthesis of contractile proteins ____________________, and an increase in myofibrils. Typically there is also an increase in structural proteins such as ____________________; there may also be a (decrease/increase) in the degradation of proteins.

Answer 8

Hypertrophy

actin and myosin

titin and nebulin

decrease.

Question 9

What are the three primary hormonal drivers of hypertrophic adaptation?

Answer 9

testosterone,
growth hormone,
and insulin growth factor-1 (IGF-1)

Question 10

Type I and type II fibers are capable of hypertrophy. However, __________ fibers have greater potential for hypertrophy to take place.

Answer 10

Type II

Question 11

____________________ is the ability of circulating blood and the muscular system to handle the acidic environment induced by exercise. It improves significantly with both ____________________ training.

Answer 11

Buffering capacity

aerobic and anaerobic

Question 12

Well-planned anaerobic training programs are capable of increasing the pool of available substrates, such as:

Answer 12

adenosine triphosphate,
creatine phosphate,
and glycogen

Question 13

Many muscle enzymes and their specific actions also become more efficient with both ____________________.

Answer 13

anaerobic and aerobic training

Question 14

Bone is stimulated in four ways:

Answer 14

the magnitude of the load,
the rate of the strain (or loading),
the direction of the forces,
and the volume of loading.

Question 15

Lactate is used as a substrate for type I and cardiac muscle fibers in gluconeogenesis via the __________ in the __________.

Answer 15

Cori cycle

liver

Question 16

The ____________________ is the point at which blood lactate begins to accumulate above resting levels as exercise intensity increases. As conditioning level (increases/decreases), the blood lactate concentration becomes lower for the same amount of work.

Answer 16

Lactate Threshold

increases

Question 17

Resynthesis of ATP occurs within __________ and PCr in approximately __________. Importantly, this resynthesis is accomplished via __________ metabolism, although some __________ glycolysis can contribute to ATP restoration.

Answer 17

3-5 minutes

8 minutes

aerobic
anaerobic

Question 18

Where does glycogen for low intensity exercise, such as brisk walking or slow jogging, come from?

Answer 18

liver and fatty acids

Question 19

What causes fatigue (both aerobically and anaerobically)?

Answer 19

• PCr depletion
• Glycogen depletion
• Metabolic acidosis
• Decreased neural transmission (reduced acetylcholinesterase, ATPase and/or cell membrane changes)
• CNS factors

Question 20

As little as __________ of anaerobic training has been shown to increase buffering capacity by __________%.

Answer 20

8 weeks

12-50%

Question 21

What changes to the heart and blood occur with aerobic training?

Answer 21

• Increased heart size
• Increased SV
• Decreased HR
• Increased cardiac output
• Increased blood flow
• Decreased blood pressure
• Increased blood volume

Question 22

Why is the increase in blood plasma considered one of the most significant adaptations to aerobic training?

Answer 22

Increase in blood plasma results in increased blood volume, decreased viscosity, increased stroke volume, and enhanced oxygen delivery to the tissues.

Question 23

Steroid hormones are primarily derived from __________, are lipid soluble, and easily permeate the cell membrane. Steroid hormones are mostly produced by the __________, ________, ________, and placenta.

Answer 23

cholesterol

adrenal cortex

ovaries

testes

Question 24

Non-steroid hormones include peptide hormones (e.g., thyroid hormones) and amino acid hormones, and unlike steroid hormones, they are __________, and __________ cell membranes.

Answer 24

water soluble

do not easily cross

Question 25

Four hormones work to increase blood glucose:

Answer 25

glucagon (from the pancreas),

epinephrine/norepinephrine (catecholamines from the adrenal medulla),

and cortisol (from the adrenal cortex).

Question 26

Four hormones generally facilitate use of fats for exercise:

Answer 26

cortisol,
epinephrine/norepinephrine,
and growth hormone.

Question 27

What is the renin-angiotensin pathway?

Answer 27

Posterior pituitary releases ADH which acts on the kidneys to retain water, thereby increasing blood plasma and thus diluting the solutes in the blood (dissolved electrolytes,proteins,etc.).

Question 28

The primary anabolic hormones associated with anaerobic training are:

Answer 28

testosterone, 
insulin, 
insulin-like growth factors (primarily IGF-1), 
growth hormone (GH), 
and thyroid hormones.

Question 29

Resistance exercise increases the concentrations of ________, ________, and ________, with the amount released based on the __________, the __________, __________, and the __________.

Answer 29

epinephrine
norepinephrine
dopamine

force of muscle contraction
amount of muscle stimulated
volume of resistance exercise
duration of the rest intervals

Question 30

How do you increase anabolic hormones (growth hormone and testosterone) naturally?

Answer 30

• Large muscle group exercises (i.e., squat, dead lift, power cleans, etc.)
• Heavy resistance, such as 85%+ 1RM
• Moderate to high volumes of exercise, using multiple sets, exercises or both
• Shorten rest intervals between sets (30-60 seconds)
• Workouts with higher lactate concentrations, e.g., training with 10RM for multiple sets with short rest intervals

Question 31

What are exercise training variables?

Answer 31

mode, 
intensity, 
frequency, 
duration, 
and volume.

Question 32

What are the four distinct seasons for the athlete?

Answer 32

off-season,
pre-season,
in-season,
and post-season.

Question 33

VO2 Max is the gold standard for evaluating aerobic capacity, but is time- and equipment-intensive. What are 2 field-expedient tests?

Answer 33

Cooper twelve-minute test

1.5-mile test for time

Question 34

Low intensity exercise is performed at _____% of VO2 Max, while high intensity exercise is performed at _____% of VO2 Max.

Answer 34

65-75%

85-90%

Question 35

What are four ways to measure power?

Answer 35

Wingate test,
1RM power clean,
standing long jump,
and vertical jump.

Question 36

List the categories for experience in resistance training.

Answer 36

Beginner - trains 1-2x/wk
Novice - trains 2-3x/wk for 12wks or 6-12months
Intermediate - trains 2-3x/wk over 1yr and performs compound movements
Advanced - trains 2-3x/wk over 2yrs and handles all compound movements at 85% 1RM

Question 37

Generally speaking, (CKC/OKC) exercises are used for power development.

Answer 37

CKC

Question 38

In general, eccentric contractions:

Answer 38

1) produce greater force per unit of muscle size,
2) require less MU activation for a given load,
3) are less metabolically demanding,
4) are conducive to promoting hypertrophy and
5) result in more delayed onset muscle soreness when compared to concentric contractions.

Question 39

Meta-analysis has shown that _____% 1RM generated the largest effect sizes for strength increases in novice lifters although experi- enced weight training individuals will require loads of at least _____% 1RM to produce further neuromuscular adaptations in strength.

Answer 39

60%

80%

Question 40

What type of loading, volumes, repetitions and rest intervals are more conducive toward hypertrophy?

Answer 40

Moderate to high loading
High volumes
High repetitions
Shorter rest intervals

Question 41

What are the levels of training cycles?

Answer 41

Macrocycle - 1+ years
Mesocycle - several weeks to several months
Microcycle - 1-4 weeks long

Question 42

The __________ function primarily as stretch receptors, while ________ are sensitive to small changes in muscle tension.

Answer 42

muscle spindles

GTOs

Question 43

What are the three phases of a plyometric exercise?

Answer 43

Eccentric phase (muscle spindles are loaded and stretched)
Amortization phase (the time between the end of the eccentric contraction and the initiation of the concentric contraction)
Concentric phase (the cumulative effect of the eccentric and amortization phases through a powerful contraction)

Question 44

Name the blood proteins that are an indication of skeletal muscle damage.

Answer 44

Elevated serum levels of
creatine kinase,
myoglobin,
and carbonic anhydrase.

Question 45

Improving strength and power via __________, __________, and __________ are an excellent method for increasing an athlete’s speed.

Answer 45

resistance training,
plyometrics,
and sprinting workouts