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PA & Health 330 > Strength Training Pre-Midterm 2 > Flashcards

Strength Training Pre-Midterm 2 Flashcards

1
Q

What is strength?

A

Ability of a muscle to produce force often represented by 1 - RM

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2
Q

What is muscular endurance?

A

Muscle’s ability to produce force over and over again

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3
Q

What is power?

A

Amount of work, as a product of strength and speed, performed in a given amount of time

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4
Q

What are the 3 components of physical fitness?

A

Strength, muscular endurance, and power

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5
Q

Name 5 benefits of strength

A
  1. Improved physical performance in sports, rec activities, and everyday activities
  2. Protection from injury
  3. Increased RMR
  4. Maintenance of bone mineral density
  5. Improved sense of well being
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6
Q

What does participation in PA and exercise do for older adults in terms of functional ability?

A
  1. Prevents or delays function and role limitations

2. Reduces risk of falls by 30%

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7
Q

What is osteoporosis?

A

Low bone mass and structural deterioration of bones

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8
Q

Who is osteoporosis a public health threat to?

A

44 million Americans with 55% being over 50

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9
Q

When is peak bone mass?

A

Age 30

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10
Q

When do men hit their lowest bone mass?

A

Around 70

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11
Q

When do women hit their lowest bone mass?

A

After menopause - around 50

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12
Q

What is osteoarthritis?

A

Common form of joint disease that causes joint pain, dysfunction, and irreversible loss of articular cartilage

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13
Q

Are osteoporosis, osteoarthritis, and low quantity/quality of muscles high in the US population?

A

Yes

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14
Q

What is functional ability?

A

Capacity to perform a task, activity, or behaviour independently

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15
Q

What is role ability?

A

Ability to perform activities of daily living and instrumental activities of daily living

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16
Q

What are risk factors for musculoskeletal disorders?

A
  1. Overweight
  2. Physically inactive
  3. Sex
  4. Heredity
  5. Age
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17
Q

What are the 4 principles of building strength?

A
  1. Overload
  2. Specificity
  3. Individuality
  4. Reversibility
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18
Q

What is the overload principle?

A

To increase strength, you must tax muscles beyond accustomed loads and bring the muscle to complete failure

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19
Q

What happens when muscles produce high, and sometimes maximum, levels of force in continuous bouts of time?

A

They gradually become larger and undergo hypertrophy

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20
Q

What 2 things are occurring if you are consistently doing 10-12 reps of an exercise?

A
  1. Your muscles are becoming accustomed

2. Your muscles are not being overloaded

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21
Q

What should you do if your muscles are not being overloaded?

A

Increase the weight

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22
Q

What is the specificity principle?

A

Exercise must be specific to your overall objectives

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23
Q

What is an example of the specificity principle?

A

Sport specific training

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24
Q

What is the individuality principle?

A

Different potentials and different goals occur for each person

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25
Q

How should you evaluate your fitness level and exercise goals?

A

On a personal level

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26
Q

Who are responders?

A

People who respond well to the dose of exercise and their concurrent overload of training

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27
Q

What does genetics have to do with individuality?

A

Determine their ability to hit maximum potential in sports and activities by muscle fibre types

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28
Q

What is the normal ratio of type I to type II fibres?

A

50/50

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29
Q

What are slow twitch/type I fibres?

A

Endurance based fibre types

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30
Q

What are slow twitch/type 1 fibres indicative of?

A

Thinner statures such as marathon runners

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31
Q

What are fast twitch/type 2 fibres?

A

Strength based fibre types

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32
Q

What are fast twitch/type 2 fibres indicative of?

A

Increased ability to undergo hypertrophy such as in a sprinter

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33
Q

What is the reversibility principle?

A

When you stop overloading the muscles, strength and muscular fitness will gradually return to pre exercise levels

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34
Q

What is the “Use it or Lose it” principle of reversibility?

A

If you don’t continue to use your muscles and continue strengthening them, then you will lose it; not immediately but it will decrease over time

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35
Q

What are fitness trainers trying to do when athletes are in season of competitive sport?

A

Prevent reversibility by maintaining strength at least 2x a week, on top of the regular training for sport

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36
Q

Do bodies respond specifically to exercise?

A

Yes

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37
Q

What muscle fibres increase in strength during a session?

A

Only the ones being activated

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38
Q

Are certain fibres ONLY recruited when force production is high?

A

Yes - if force production is not high, you might miss out on working those particular muscles

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39
Q

What kind of exercise should you include to recruit all fibres?

A

Heavy resistance

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40
Q

What is an isometric muscle action?

A

Muscle produces force but there is no movement

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41
Q

Does a muscle remain at the same length in an isometric contraction?

A

Yes

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42
Q

What is an example of isometric muscle action?

A

Pushing against an immovable object

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43
Q

What is an isotonic muscle action?

A

Muscles produce force and change their length

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44
Q

What is an isotonic concentric muscle action?

A

Muscle shortens and overcomes external resistance

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45
Q

What is an example of an isotonic concentric muscle action?

A

Curling arm upwards in a bicep curl

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46
Q

What is an isotonic eccentric muscle action?

A

Muscle lengthens because force to keep it up is less than the external resistance

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47
Q

What is an example of an isotonic eccentric muscle action?

A

Bringing the arm back down in a bicep curl

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48
Q

What is eccentric loading/negative reps?

A

Try to hold the weight up and slightly lower it while the weight tries to pull your whole weight down

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49
Q

When is eccentric loading beneficial?

A

When stuck in a certain weight on resistance exercises

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50
Q

What is isokinetic muscle action?

A

Muscle produces force and its length is changing at a constant rate

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51
Q

Where is isokinetic muscle action normally seen?

A

With computerized equipment in rehabilitation settings

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52
Q

What is controlled in isokinetic muscle action?

A

Speed

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53
Q

What would be the result of isokinetic muscle action between someone who just had a knee operation and someone who is healthy?

A

Knee operation person would not be able to generate as much force as a healthy person when given the same exercise at the same rate

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54
Q

What are the 5 ways to build strength and muscular endurance?

A
  1. Training routine
  2. Measuring strength
  3. Training techniques
  4. Progression
  5. Cross Training
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55
Q

What would progression be classified as?

A

More weight and more reps

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56
Q

What are the 1998 ACSM recommendations for healthy adults in strength training?

A

One set of 8-12 reps for 8 to 10 exercises on 2-3 days of the week in major muscle groups

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57
Q

What are the 1998 ACSM recommendations for older adults of 50+ in strength training?

A

One set of 10-15 reps for 8 to 10 exercise on 2-3 days of the week in major muscle groups

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58
Q

What are you always aiming for?

A

Complete failure of the muscle

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59
Q

Where do muscle strengthening activities occur?

A

Limited to muscle groups worked

60
Q

What kind of activities constitute bone strengthening activities?

A

Aerobic and weight bearing activities

61
Q

What is the principle underlying the training routine?

A

FITT concept

62
Q

What is the F in FITT?

A

Frequency - how often you work out

63
Q

What is the I in FITT?

A

Intensity - how hard you exercise and how heavy of a weight you lift

64
Q

What is the T in FITT

A

Time - duration, how many exercises, sets, and reps you do

65
Q

What is the other T in FITT?

A

Type - selection of exercises dependent on individual goals

66
Q

Are there plenty of opportunities for variety in training?

A

Yes and the variety still adheres to wise training principles

67
Q

What are repetitions?

A

How many times a person lifts a weight in a given set or how many sets the person performs related to rest between reps, sets, and groups

68
Q

What is the training technique of varying the order of your lifts?

A

Doing large muscles first and exhausting these before the smaller ones

69
Q

What are variations to varying the order of your lifts?

A
  1. Working smaller muscles before the larger ones

2. Changing the order so you are not tired when you get around to 1 particular exercise

70
Q

If you were varying the order of your lifts when working out back what would you do?

A

Lats first
Biceps second
Forearm third

71
Q

What is the training technique of isolating muscles?

A

Many lifts call on several muscles to work together but some can isolate the muscles so that only a specific muscle or set of muscles is doing the work

72
Q

What is the training technique of splitting your routine?

A

Rather than doing 1 set of 10 reps for 10 exercises on 3 days of the week, do 3 sets of 8-12 reps for 5 exercises on 2 days of the week and then another 3 sets of 8-12 reps of the other 5 exercises on another 2 days of the week

73
Q

What is the training technique of using partner assisted lifts?

A

Have a partner help with the concentric portion of a rep

74
Q

What does partner assisted lifts mainly assist with?

A

Moving past a sticking point when there is a plateau in the amount being lifted

75
Q

What is the training technique of periodization?

A

Incorporating a planned progression where over a period of time, the volume decreases and the intensity increases

76
Q

What is an example of periodization?

A

Changing from 3 sets of 12 reps using an 18-RM to 1 set of 8 reps using a 10-RM

77
Q

What is the previous example of periodization indicative of?

A

Volume down and intensity up

78
Q

What would you do after 6-8 weeks of the example given for periodization?

A

Start doing 3 sets of 12 reps at the new 18-RM because now this amount will have increased

79
Q

What do athletes in the off season tend to do?

A

They tend to go for volume increases to gain strength

80
Q

What do athletes in the season tend to do?

A

They tend to decrease volume but increase intensity to maintain strength gained from off season

81
Q

What does changing the emphasis in the cycle of your workouts do in terms of 4 types of development in muscles?

A

Develop muscle mass, muscular endurance, strength, and power

82
Q

What does periodization permit?

A

A planned variety for optimal progression

83
Q

What is the typical progression of periodization?

A

Mass –> endurance –> strength –> power

84
Q

What do different lifting techniques do for the individual?

A
  1. Keep the workout interesting

2. Permit a reduction in the risk of overuse injuries

85
Q

What are repetition maximums for measuring muscular strength?

A

They are indicating the maximum amount of reps you can do for one specific weight

86
Q

What is 1-RM?

A

How much weight you can lift with good form only once

87
Q

What is 1-RM a good measure for?

A

Strength of each muscle group

88
Q

What is 8-RM?

A

How much weight you can lift with good form 8 times

89
Q

What is 8-RM a good measure for?

A

Muscular endurance and describing the intensity to use in training

90
Q

What is 1-RM showing in regards to maximal effort?

A

1-RM is 100% of their effort

91
Q

What is 2-RM showing in regards to maximal effort based off of the 1-RM?

A

2-RM would be about 95% of 1-RM

92
Q

What is 3-RM showing in regards to maximal effort based off of the 1-RM?

A

3-RM would be about 90-95% of 1-RM

93
Q

What is 4-RM showing in regards to maximal effort based off of the 1-RM?

A

4-RM would be about 87-90% of 1-RM

94
Q

What is 5-RM showing in regards to maximal effort based off of the 1-RM?

A

5-RM would be about 85-87% of 1-RM

95
Q

What is 6-RM showing in regards to maximal effort based off of the 1-RM?

A

6-RM would be about 83-85% of 1-RM

96
Q

What is 7-RM showing in regards to maximal effort based off of the 1-RM?

A

7-RM would be about 80-83% of 1-RM

97
Q

What is 8-RM showing in regards to maximal effort based off of the 1-RM?

A

8-RM would be about 75-80% of 1-RM

98
Q

What is the hand grip test?

A

An isometric assessment that provides modest correlation to overall body strength

99
Q

When is the hand grip test used?

A

When time is a factor

100
Q

Is strength training dynamic?

A

Yes

101
Q

What is the muscular endurance test?

A

A test done to see the ability of a muscle or set of muscles generate a sub maximal force and sustain it for a period of time

102
Q

What are 4 examples of the muscular endurance test?

A
  1. Modified bench dips in men
  2. Modified push ups in women
  3. Bent leg curl ups
  4. Abdominal crunches
103
Q

Why are muscular endurance tests easy to be administered?

A

They do not require extensive equipment

104
Q

What is a cadence test?

A

A muscular endurance test that is done to a metronome/rhythm where the exercise must match to

105
Q

How is power measured?

A
  1. Standing long jump

2. Vertical jump

106
Q

Who would you measure power in?

A

Younger people who can generate >95% of an explosive effort

107
Q

How is balance measured?

A
  1. One leg stand

2. Gait speed

108
Q

Who is balance measured in?

A

Older adults

109
Q

How is gait measured?

A

Curve-course walk

110
Q

Who is gait measured in?

A

Older adults

111
Q

How is mobility measured?

A

Goniometry - measuring joint angles and movement limitations

112
Q

How is bone strength measured?

A

Surgically removing bone and analyzing tin the lab

113
Q

What should you expect of initial progression of strength training?

A

Rapid initial gains followed by slower gains and occasionally a plateau

114
Q

Why is the gain initially so rapid?

A

The brain gets better at sending motor signals down to the muscles to recruit all the fibres and improving their ability to do work

115
Q

What is the plateau effect?

A

The brain gets used to sending these signals once the brain is accustomed and strength growth is not as evident

116
Q

What do children tend to have in progression of strength training?

A

A multitude of strength gains but not a lot of muscle hypertrophy

117
Q

What are the speed and length of improvement determined by for individuals beginning strength training?

A
  1. Genetic ability
  2. Starting point
  3. Commitment
118
Q

Who experiences the most gains initially?

A

Deconditioned and frail people

119
Q

Compare a sprinter and a marathon runner

A

Sprinter has more fast twitch fibres and a marathon runner has more slow twitch - they could be doing the same relative amount of work in the gym but the progression is based on genetic determination of their muscle fibres

120
Q

What is neural stimulation as a factor affecting strength?

A

Brain receives motor signals from the brain for a number of muscle fibres that they could innervate

121
Q

What kind of factors work together to create muscle contractions and subsequent strength gains?

A

Physiological factors of an individual

122
Q

How many motor neurone could be present for a large muscle?

A

Up to 1000

123
Q

What do stimulations cause the muscles to do?

A

Either contract or not contract

124
Q

What is the strength of the contraction determined by?

A
  1. Frequency of signals

2. Number of fibres stimulated

125
Q

Do proportion of fibres vary?

A

Yes, from person to person because of genetics

126
Q

Describe 3 qualities of slow twitch fibers

A
  1. Fatigue resistant
  2. Contract for a long period of time
  3. Greater capacity for aerobic work
127
Q

Describe 3 qualities of fast twitch fibers/glycolytic fibres

A
  1. Cannot sustain exercise for a long period of time
  2. Greater capacity for anaerobic work
  3. Produce more overall force
128
Q

What is the electrical threshold?

A

It indicates the electrical level at which motor units are recruited to improve force production

129
Q

What kind of fibres create the greatest electrical activity in motor units?

A

Fast twitch fibres - greater forces

130
Q

What kind of fibres create the least electrical activity in motor units?

A

Slow twitch fibres - lesser forces due to fatigue resistance abilities

131
Q

What is the progression purpose of overloading?

A

To achieve strength gains by either increased ability for individual muscle fibres to work or by a greater proportion of available muscle fibres ready to work

132
Q

What are 5 ways you can achieve overloading?

A
  1. Increase resistance
  2. Increase repetitions
  3. Increase speed of repetitions
  4. Increase number of repetitions
  5. Decreased rest intervals
133
Q

What is the progression of specificity?

A

Increasing muscle strength and endurance that is specific to the person

134
Q

What is SAID?

A

Specific Adaptation to Imposed Demands

135
Q

What are the principles of SAID?

A
  1. Attempting to improve sport specific skills

2. Training in resemblance to movement patterns

136
Q

Of a resistance trained athlete, an aerobic trained athlete, and a detrained athlete, who has the highest muscle girth?

A

R - D - A

137
Q

Of a resistance trained athlete, an aerobic trained athlete, and a detrained athlete, who has the highest muscle fibre size?

A

R - D - A

138
Q

Of a resistance trained athlete, an aerobic trained athlete, and a detrained athlete, who has the highest amount of capillaries available for gas exchange?

A

A - D - R

139
Q

Of a resistance trained athlete, an aerobic trained athlete, and a detrained athlete, who has the lowest body fat?

A

A - R - D

140
Q

Of a resistance trained athlete, an aerobic trained athlete, and a detrained athlete, who has the highest aerobic enzymes?

A

A - D - R

141
Q

Of a resistance trained athlete, an aerobic trained athlete, and a detrained athlete, who has the best short term endurance?

A

R - A - D

142
Q

Of a resistance trained athlete, an aerobic trained athlete, and a detrained athlete, who has the highest VO2 max?

A

A - R - D

143
Q

Of a resistance trained athlete, an aerobic trained athlete, and a detrained athlete, who has the highest amount of mitochondria?

A

A - D - R

144
Q

Where is mitochondria found?

A

Slow twitch fibers

145
Q

Of a resistance trained athlete, an aerobic trained athlete, and a detrained athlete, who has the highest strength and power?

A

R - D - A

146
Q

Name 5 advantages of free weights

A
  1. Cost
  2. Variety
  3. Portability
  4. Balance
  5. One size fits all
147
Q

Name 8 advantages of machines

A
  1. Safety
  2. Selection
  3. Variable resistance
  4. Isolation
  5. Time
  6. Flexibility
  7. Rehab
  8. Easier skill acquisition

PA & Health 330 (4 decks)

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