strengthening

Question 1

describe type 1 muscle fibres

Answer 1

slow oxidative
slow and small motor unit
slow conduction rate
high resistance to fatigue

Question 2

describe type 2a muscle fibres

Answer 2

fast oxidative glycolytic
fast conduction rate
medium sized motor unit
high resistance to fatigue

Question 3

describe type 2b muscle fibres

Answer 3

fast glycolytic
large motor unit
fast conduction rate
low resistance to fatigue

Question 4

what does muscle strength directly correlate to

Answer 4

cross sectional area of muscle
is also governed by synchronisation of motor unit recruitment

Question 5

define atrophy

Answer 5

decrease in muscle fibre size as a result of lack of stimulation

Question 6

give some examples of instances where muscle may weaken

Answer 6

lack of use - e.g due to casts/splints,
bed rest
neurological disruption
non-weight bearing
pathology
aging
malnutrition

Question 7

describe what happens in muscle hypertrophy

Answer 7

muscle increases in size and strength
increase in cross-sectional area
increase in connective tissue
alteration in fibre type
increase capillary density
increased myoglobin content

Question 8

define muscle strength

Answer 8

the ability of a muscle or group of muscles to produce tension and a resulting force in one maximal effort, either dynamically or statically, in relation to the demands placed on it

Question 9

what 2 processes occur in atrophy

Answer 9

decrease rate of protein synthesis
increased rate of protein degradation

Question 10

name the principles of increasing muscle strength

Answer 10

overload
specificity
individuality
motivation
learning
reversibility

Question 11

describe the overload principle of muscle strengthening

Answer 11

in order to strengthen muscle it needs to be taxed to the point of fatigue
intensity needs to be 60% of maximum voluntary contraction
resistance must be increased to maintain overload
resistance can be offered by free weights, bodyweight resistance bands etc

Question 12

why do we recommend 8-12 reps per exercise

Answer 12

according to the american college of sports medicine this is beneficial

Question 13

what percent of an individual’s one rep max should be worked at for upper and lower limb exercises

Answer 13

upper limb- 30-40 percent of one rep max
lower limb- 50-60 percent of one rep max

Question 14

describe the principle of specificity

Answer 14

exercise must be tailored to the individual and their requirements e.g. sport specific or functionally
this is because different types of exercise produce different effects

Question 15

define a grade 0 on the oxford scale

Answer 15

no contraction

Question 16

define a grade 1 on the oxford scale

Answer 16

flicker

Question 17

define a grade 2 on the oxford scale

Answer 17

full range of movement with gravity counterbalanced

Question 18

define a grade 3 on the oxford scale

Answer 18

full range of movement against gravity with a hold

Question 19

define a grade 4 on the oxford scale

Answer 19

full range of movement against gravity with minimal resistance

Question 20

define a grade 5 on the oxford scale

Answer 20

full range of movement against a maximal resistance