Section 5 - Muscular Fitness

Question 1

Absolute Muscle Strength vs Relative Muscle Strength

Answer 1

Absolute muscle strength is total capacity of a muscle or muscle group to lift or move a weight.

Relative strength allows us to make a more fair comparison between individuals of different body sizes.

Relative strength allows us to compare how strong a kg of muscle is in one person compared to a kg of muscle in
another person.

Question 2

Muscle Strength can be measured in two ways…

Answer 2

1. A fitness type measurement; for example a 1RM

2. Measurement in general life; being able to move/lift/carry a heavy load

Question 3

Concentric Contractions

Answer 3

1. Concentric contractions are the shortening of the muscle

2. Force and velocity are inverse; when the speed of your concentric contraction is quick, force is gonna go down

Question 4

Eccentric Contractions

Answer 4

1. Eccentric contractions are the lengthening of the muscle

2. Force and velocity are positive

Question 5

The weakest point is often call the….

The weakest points are usually at the…

Answer 5

1. Often called the “sticking point”
2. Usually at the start of the contraction (when muscle is stretched) or at the end of the contraction (when muscle is close to being fully shortened)

Question 6

Isometric Contractions

Answer 6

1. Holding tension in the muscle without measurable or observable movement
2. There are maximal isometric contractions but most isometric exercises are sub-maximal, meaning you can hold them for a long time.

Question 7

Isokinetic Contractions

Answer 7

1. Movement in the exercise is the same speed for the entire contraction
2. True evaluation is with the use of an isokinetic dynamometer where it holds the velocity of movement constant throughout the exercise.

Question 8

What are the 5 groups/populations we consider when it comes to Muscular Fitness Prescription?

Answer 8

1. Sedentary
2. Novice
3. Intermediate
4. Experienced
5. Older

Question 9

2 main overall important points to remember about resistance training

Answer 9

1. Resistance training causes adaptation which results in health and wellness benefits
2. Resistance training causes adaptation in both the neuromuscular system as well as OTHER systems in our body

Question 10

One key physiological adaptation that occurs due to resistance training is an increase in cross-sectional area (CSA). Explain

Answer 10

When you do resistance training you will gain muscle mass or as the question puts it, CSA.

The reason why you gain this mass is because of the “addition of more protein” in the muscle; think about it like lego blocks, as you add more and more lego blocks together it gets taller/thicker, the same thing goes for muscle.

One of the benefits that come with increased muscle mass is the ability to actually lift or move a certain load. As you train, your 1 RM goes up as well

Question 11

What are the two main types of muscle fibres? Which one is increased more due to hypertrophy?

Answer 11

There are Type 1 & Type 2 muscle fibres.

Typ 2 muscle fibres are the ones that are increased more when doing resistance training.

Question 12

One key physiological adaptation that occurs due to resistance training is a Muscle Fibre Shift. Explain

Answer 12

1. As you undergo resistance training, there will be a decrease in your Type II X fibres (fast-twitch fibres) and an increase in a hybrid Type II A/II X fibres.
2. Type II A/II X fibres also have lots of power, so the average person probably wouldn’t notice a difference in power output, but a switch to the hybrid fibres comes with the added benefit of resistance to muscular fatigue.

Question 13

One key physiological adaptation that occurs due to resistance are Neural benefits. Explain

Answer 13

1. Improved firing rate of motor neurons; “react faster” because the muscle connection is better and the ion channels work better to activate the muscle fibre quicker.
2. Improved synchronization of motor units; the motor units within the muscle are able to communicate with each other easier and more efficiently, meaning you’re able to have better control of the force being produced and in general a greater ability to produce that force.
3. Improved coordination of the muscles; this time not just looking at the coordination of units within the muscle but looking at different muscles working with each other to perform complex movements.

Question 14

Lab Tests; in relation to Muscular Strength Assessments

Answer 14

Lab tests measure actual force in a muscle which is called “maximal voluntary contraction force,” or MVC for short. ex) Push / Pull machine, Isokinetic dynamometer, Grip strength

Question 15

Field Tests; in relation to Muscular Strength Assessments

Answer 15

Field tests evaluate 1RM or % of 1RM

Question 16

What is required for a 1RM or Multiple RM test to be “very valid”?

Answer 16

A base level of muscular fitness

Question 17

When we use a Multiple RM test to assess one’s muscular strength, what are the two options to determine “max amount of weight”?

Answer 17

A prediction table or a predictive equation

Question 18

What should our main focus be when looking at the TYPE category when it comes to Muscular Fitness Prescription?

Answer 18

Dynamic exercises that involve both concentric and eccentric contractions

Movements that recruit multiple muscle groups (multi-joint exercises), including the major muscle groups

Single joint exercises that target functionally important muscle groups

Prevent muscular imbalances by training opposing muscle groups

Question 19

Sets and Rest when it comes to Muscular Fitness Prescription

Answer 19

2-4 sets generally recommended, although 1 has benefits especially in novice populations
Target number of sets can be achieved by single exercise or more than one movement for same target muscle group, ex) shoulder press and lateral raise
Benefit of rest between sets is clear but varies depending on muscle fitness goal

Question 20

What are the 3 options we he have in completing our sets?

Answer 20

1. Straight Set: complete same exercise in same muscle group with rest between sets
2. Alternating Sets: complete another exercise during rest period for the exercise you just completed
3. Circuit Set: complete sets in order of exercises one time each then repeat circuit until all sets per exercise are complete

Question 21

Benefits when it comes to Muscular Fitness Prescription

Answer 21

1. Metabolic
   - Improved body composition
   - Improves insulin sensitivity
   - Lowering blood pressure
   - Improve metabolic syndrome
2. Bones
   - Increased bone mass
   - Increased bone strength in specific bones stressed
   - Prevent, slow down, reverse bone mass loss
3. Mental Health
   - Prevent and improve depression
   - Help with anxiety
4. Provide more energy