PT Exam

Question 1

Mechanisms of hypertrophy

Answer 1

1. Mechanical tension
2. Muscle damage
3. Metabolic stress

Question 2

Mechanical tension

Answer 2

Caused by any movement involving muscular contraction. Contractions in crease tension which sends signals to the muscle fibres and cells to repair themselves. Growth hormonse are also released.

Question 3

Muscle damage

Answer 3

Intense or novel exercises cause muscle damage. Two main symptoms are DOMS or EIMD. This creates microtears in the muscle which are repaired to make the muscle stronger & bigger

Question 4

Metabolic stress

Answer 4

Causes increased fibre recruitment, elevated hormonal production, cellular sweeling & alterations in local myokines. Metabolic stress changes the environment surrounding the muscle to optimise recovery.

Question 5

Upper body post exhaustive exercise?

Answer 5

Dumbbell shoulder press then frontal/lateral raise

Question 6

Lower body post exhaustive exercise?

Answer 6

Squat then leg extension

Question 7

Upper body pre exhaustive exercise

Answer 7

Bicep curl then bench press

Question 8

Lower body pre exhaustive exercise

Answer 8

Leg curls then single leg straight leg deadlift

Question 9

Stretch shortening cycle

Answer 9

Eccentric action followed immediately by a concentric action. Releases stored elastic energy in the muscles, increasing force production.

Question 10

Explain the changes in test results

Answer 10

1. 30-15 IFT increased due to interval training & continuation of futsal and football training. Aerobic capacity increased. Literature does say that females should improve one stage to be effective so more training needs to occur
2. CMJ and 40m sprint tests improved slightly but main focus was to improve strength of client’s lower body & glutes to allow for power training in the future so results did not improve that much
3. Agility test did not improve as no agility training took place - this can be focused on in future

Question 11

Short term responses to HIIT

Answer 11

1. Increased blood distribution
2. Increased blood flow to working muscles
3. Increased Q
4. Increased oxygen consumption
5. Increased arterial dilation
6. Increased mechanical strain & metabolism
7. Release of stem cells & increased mechanical strain on bones

Question 12

Long term adaptations to HIIT

Answer 12

1. Decreased Q
2. Increased VO2 max
3. Cardiac hypertrophy
4. Increased density of mitochondria & myoglobin
5. Decreased resting HR
6. Improved endothelial function

Question 13

Lactate threshold

Answer 13

The threshold at which lactate begins to accumulate in the blood quicker than it can be removed

Question 14

Would you see effects after four weeks in hypertrophy?

Answer 14

Potentially, depending on the person (genes, gender, age) but is unlikely

Question 15

How many weeks would you expect?

Answer 15

4-8

Question 16

How would you adapt your programme for further weeks?

Answer 16

1. Introduce progressively harder squat exercises (goblet squats, split squats)
2. Focus on core stability as this is important for injury prevention in futsal
3. Increase sets for interval training to further CV adaptations
4. Introduce client to deadlifts and front/back squats to improve lower body power
5. Begin agility training - important for futsal & improve results
6. Begin plyometric training

Question 17

Advice for young people training

Answer 17

• 16 to use gym by yourself
• hydrate more as they can overheat more easily
• when plannign a programme you need to be aware of their biological, maturation age and growth rate.
• be aware of increased risk of injuries (e.g. Osgood Schlatter)
• resistance training prescribed based on training age, motor skill competency, technical proficiency, and existng strength levels
• children cannot recruit or fully use Type II motor unites the same way adults can

Question 18

Advice for women

Answer 18

• reponse to training is different according to gender
• women more at risk of injury (ACL) - activation, dynamic warm ups, total conditioning & correct movement mechanics v important to prevent injury

Question 19

Advice for older adults

Answer 19

• bone and muscle mass decreases with age
• fall prevention particularly important
• work on strength, balance, core stability, proprioception and dynamic stabilisation to prevent falls

Question 20

What influenced the lay out of my sessions?

Answer 20

1. Client’s schedule - had to be aware if training, match days & adequate rest
2. Talk about how first two weeks are different to last two weeks
3. Total conditioning importanto prevent injury & have a balanced programme so upper
   .body exercises used too

Question 21

What progressions did you make over the course or change or feel didn’t go well?

Answer 21

• increased difficulty of CV interval training as this was well established before so needed to increase to continue adaptations
• after first session in the gym0, had to adapt the programme to improve the client’s strength in the lower body, especially their gluteus medius as they were unable to perform a squat properly.
• therefore, more focus on strengthening this muscle for at least four weeks before moving on to perform plyometric training or lifts such as deadlifts/squats