Strength Training

Question 1

Strength

Answer 1

The force output of a contracting muscle

Directly related to the amount of tension a contracting muscle can produce

Question 2

Slow twitch fibers

Answer 2

Type 1
Slow contraction speed
Low force (tension) production
Highly resistant to fatigue

Question 3

Fast twitch fibers Type II a

Answer 3

Fast contraction speed
Fatigue resistant
Characteristics can be influenced by type of training

Question 4

Fast twitch fibers Type II b

Answer 4

Fast contraction speed
High force production
Susceptible to quick fatigue

Question 5

The percentage of either fast twitch or slow twitch fibers in the body is determined by

Answer 5

genetics
Ratio cannot be changed with normal exercise
Specific training can modify metabolic characteristics of all fiber types

Question 6

Order of fiber recruitment depends on

Answer 6

Type of activity, force required, movement pattern, and position of the body

Question 7

Order of fiber recruitment

Answer 7

Slow twitch
FT Type II a
FT Type II b

Question 8

Length tension - max tension is is generated where

Answer 8

at midpoint ROM

Less tension in either shortened or lengthened position

Question 9

Hypertrophy

Answer 9

Increase in muscle size as a result of resistance training and can be observed after at least 6-8 wks of training

Question 10

Remodeling

Answer 10

Individual muscle fibers are enlarged, contain more actin and myosin and have larger myofibrils - sarcomeres are increased

Question 11

Overload principle

Answer 11

To inc strength, the muscle must be loaded or challenged beyond its current force capability

Question 12

Specificity of training

Answer 12

Adaptation in the metabolic and physiological systems of the body depending on the type of overload imposed
Specific modes of exercise elicit specific adaptations, creating specific training effects

Question 13

Reversibility

Answer 13

Benefits of training are not sustained unless muscles are continuously challenged

Question 14

Manual resistance

Answer 14

A type of active exercise in which another person provides the resistance (PNF)

Question 15

Mechanical resistance

Answer 15

A type of active exercise in which resistance is applied through use of equipment or machine apparatus

Question 16

Isometric exercise

Answer 16

Static and occurs when a muscle contracts without a length change
Contraction should be held for at least 6 seconds to obtain adaptive change in mm

Question 17

Isotonic exercise

Answer 17

Dynamic and can have a constant (free weights) or variable (machine) load as the muscle lengthens or shortens through available ROM
Speed can be variable for this type of exercise

Question 18

Isokinetic exercise

Answer 18

dynamic and has a high speed control for muscle shortening and lengthening
Resistance is accommodating and variable
Provides max resistance at all points in the ROM as the muscle contracts

Question 19

Eccentric vs. Concentric

Answer 19

Max ecc produces more force than max conc contraction

Ecc consumes less oxygen and fewer energy stores than concentric contractions against similar loads

Question 20

ROM - short arc exercise

Answer 20

Resistance exercise performed through a limited ROM

Question 21

ROM - full arc exercise

Answer 21

Resistance exercise performed through full ROM

Question 22

Open chain exercise occurs when

Answer 22

the distal segment moves freely in space

Question 23

Con to open chain exercise

Answer 23

Does not prepare for weight bearing

Question 24

Closed chain exercise occurs when

Answer 24

the body moves over a fixed distal segment

Question 25

Mechanoreceptors are stimulated by what exercises

Answer 25

Closed chain - adding to joint stability, balance, coordination, and agility in functional WB postures

Question 26

Progressive resistive exercise (PRE)

Answer 26

Uses the repetition maximum - the greatest amount of weight a muscle can move through the ROM a specific number of times
3 sets of 10 reps are completed with brief 1 min rests

Question 27

Progression with progressive resistive exercise

Answer 27

Exercise begins with 10 reps at 50% max, followed by 10 reps at 75% max and then 10 reps at 100% max

Question 28

Circuit weight training

Answer 28

A sequence of exercises for total body conditioning
Rest of usually 30 sec
Free weights or machines

Question 29

Plyometric training or stretch shortening activity

Answer 29

an isotonic exercise that combines speed, strength, and functional activities

Question 30

Brief repetitive isometric exercise

Answer 30

with up to 20 contractions held for 6 sec and performed daily
20 sec rest after each contraction to prevent BP inc
Strength gains in 6 weeks