Unit 16 Determining Training Loads (Week 6)

Question 1

The ISSA Integrated Training Approach includes:

Answer 1

heavy resistance training, light resistance training, psychological techniques, therapeutic modalities, biomechanics, dietary manipulation, and nutritional supplementation.

Question 2

Large muscle groups recover more

Answer 2

slowly than smaller muscle groups.

Question 3

Fast-twitch (white) muscle fibers recover more

Answer 3

slowly than slow-twitch (red) muscle fibers.

Question 4

Recovery from fast movements takes

Answer 4

longer than does the recovery from slow movements.

Question 5

muscle fiber recruitment:

Answer 5

Recruitment pattern of muscle fibers, dependent on the intensity of activity or exercise.

Question 6

serum testosterone:

Answer 6

principal male sex hormone and an anabolic steroid. In men, testosterone plays a key role in the development of male reproductive tissues—testis and prostate—promoting secondary sexual characteristics: inc muscle, bone mass, and body hair.

Question 7

growth hormone:

Answer 7

A hormone secreted by the pituitary gland that affects skeletal growth rate and bodily weight gain.

Question 8

motor units:

Answer 8

Consists of one somatic efferent (motor) neuron and all of the muscle fibers (cells) that it innervates.

Question 9

anabolic hormones:

Answer 9

Endocrinologists have traditionally classified hormones as anabolic or catabolic, depending on which part of metabolism they stimulate. The classic anabolic hormones are the anabolic steroids, which stimulate protein synthesis and muscle growth, and insulin.

Question 10

light weight and high repetitions are not optimal for stimulating muscular hypertrophy.

Answer 10

TRUE

Question 11

slow-twitch type I muscle fibers:

Answer 11

Muscle fibers that help enable lower intensity and higher endurance movements such as distance running.

Question 12

hypertrophy:

Answer 12

An increase in the cross-sectional size of a muscle in response to strength training.

Question 13

fast-twitch type IIB fibers:

Answer 13

Muscle fiber type that contracts quickly and is used most in intensive, short-duration exercises, such as weightlifting or sprints.

Question 14

neural adaptation:

Answer 14

A change over time in the responsiveness of the sensory system to a constant stimulus. It is usually experienced as a change in the stimulus.

Question 15

Heavy Resistance Training:

Answer 15

Dumbbells, barbells, fluids, pressurized air, elastic devices, springs, and a host of devices designed to provide “heavy” external resistance to one’s musculoskeletal effort all constitute “resistance training.”

Question 16

Maximum power will occur somewhere between 55% and 85% of the one repetition maximum (1RM). Therefore,

Answer 16

the training load should be somewhere between 55% and 85% to facilitate a training effect.

Question 17

Utilizing (8 to10 repetitions at least 75% of 1RM) with three sets of each exercise and a maximum of one minute rest between sets will

Answer 17

maximize serum testosterone levels and growth hormone levels, thus allowing for successful recovery, adaptation, and muscular growth

Question 18

If your client can successfully complete two or more repetitions above the desired repetition range in the last set in two consecutive workouts for any given exercise, the load should be

Answer 18

increased by 2% to 10% depending on your client’s current physical abilities.

Question 19

Maximum power will occur somewhere between 55% and 85% of 1RM.

Answer 19

TRUE

Question 20

If you can perform a maximum of eight repetitions using a certain weight, then that weight is approximately what percentage of your one-repetition max?

Answer 20

80%

Question 21

High repetition resistance training (of 15 or more repetitions):

Answer 21

Does not innervate high threshold motor units and limits the potential for hypertrophy for type II muscle fibers

Question 22

Why do new trainees typically experience a higher rate of strength gains?

Answer 22

Neural adaptations

Question 23

Training, using roughly 6 to 12 repetitions, is most effective for achieving muscular hypertrophy.

Answer 23

TRUE

Question 24

How much rest time is recommended between sets (three sets of 8 to 10 at 75% of the 1RM) to maximize serum testosterone levels and growth hormone levels?

Answer 24

No more than one minute

Question 25

Training at 55% to 65% of 1RM is most effective for muscular endurance.

Answer 25

TRUE

Question 26

Which principle states that motor units are recruited in order according to their recruitment thresholds and firing rates?

Answer 26

Size Principle

Question 27

The two most common physiological markers of overtraining are sympathetic overtraining and parasympathetic overtraining.

Answer 27

TRUE

Question 28

The physiological mechanisms that cause DOMS or PEMS are not completely understood, but the leading hypotheses are:

Answer 28

(1) the Connective Tissue Damage Hypothesis, (2) Skeletal Muscle Damage Hypothesis, and (3) The Spasm Hypothesis.