Strength Training

Question 1

Strength is the _____ output of a contracting muscle and is directly related to the amount of ____ a contracting muscle can produce.

Answer 1

FORCE

TENSION

Question 2

Myofibrils are composed of _____ that are connected in a series.

Answer 2

SARCOMERES

Question 3

____ and _____ make up sarcomeres.

Answer 3

ACTIN & MYOSIN

Question 4

Slow Twitch fibers (Type I)

Answer 4

1. Slow contraction speed
2. Low force (tension) production
3. Highly Resistant to Fatigue

Question 5

Fast Twitch Fibers (Type 2a)

Answer 5

1. Fast Contraction Speed
2. Fatigue Resistant
3. Characteristics can be influenced by the type of training

Question 6

Fast Twitch Fibers (Type 2b)

Answer 6

1. Fast contraction speed
2. High Force Production
3. Susceptible to quick fatigue

Question 7

The percentage of fiber type in the body is determined by ____ and (can or cannot) be changed via normal exercise.
Specific training can modify metabolic characteristics

Answer 7

GENETICS

CANNOT

Question 8

Recruitment order depends upon (4 things)

Answer 8

1. type of activity
2. force require
3. movement pattern
4. position of body

Question 9

Which fiber type has the lowest threshold and are recruited in lighter, slower efforts.Low intensity, long duration.

Answer 9

Slow Twitch

Fast twitch are activated with high force, high velocity movements

Question 10

What is the order ?of recruitment

Answer 10

Slow twitch-> fast twitch IIa-> fast twitch IIb

Question 11

When is maximum tension generated in the muscle?

Answer 11

MIDPOINT of ROM

Question 12

What term describes the ability of the muscle to be stretched and return to its resting length called?

Answer 12

Elasticity

Question 13

Once the muscle is released from a stretch, the muscle will ____ and produce as a force as it returns to its resting length.

Answer 13

contract

Question 14

_____ is an increase in muscle size as a result of resistance training and can be observed in ____ weeks of training.

Answer 14

Hypertrophy

6-8 weeks

Question 15

What is remodeling?

Answer 15

Increase in muscle fibers, sarcomeres increase, larger myofibrils.

Question 16

What ratio of fast twitch to slow twitch muscle fibers does the average person have?

Answer 16

50% fast to slow twitch

Question 17

Overload principle:

Answer 17

to increase strength, muscle must be loaded or challenged beyond its current force capability.

Question 18

Specificity of training:

Answer 18

adaptations in metabolic and physiologic body systems depend on the type of overload imposed.

Question 19

Reversibility:

Answer 19

benefits of training are not sustained unless continuously challenged.