Chapter 2

Question 1

What is the Strength equation?

Answer 1

Strength = Neural Adaptopns * Muscle Cross Section Area

Question 2

Define Neural Adaptions

Answer 2

The changes that occur within the nervous system in response to consistent physical training or exercise.

Question 3

____________ is what strength training is about

Answer 3

Neural Adaptions

Question 4

What are Motor Units?

Answer 4

A motor neuron and all the muscle fibers it innervates

Question 5

What is the pathway from the motor neurons in the brain to the muscle fibers called?

Answer 5

Innervation

Question 6

Types of Motor Units

Answer 6

Low Threshold Motor Units (LTMUs)
Medium Threshold motor Units (MTMUs)
High Threshold Motor Units (HTMUs)

Question 7

LTMUs

Answer 7

Low Threshold Motor Units

Question 8

HTMUs

Answer 8

High Threshold Motor Units

Question 9

MTMUs

Answer 9

Medium Threshold Motor Units

Question 10

Which Motor unit is more endurance-geared?

Answer 10

Low Threshold Motor Units (LTMUs)

Question 11

Which Motor Unit is more Strength-geared?

Answer 11

High Threshold Motor Units (HTMUs)

Question 12

Which Motor Unit innervates Type I fibers?

Answer 12

Low Thershold Motor Units (LTMUs)

Question 13

Which Motor Unit innervates Type IIa fibers

Answer 13

Medium Threshold Motor Units (MTMUs)

Question 14

Which Motor Unit innervates Type IIx fibers?

Answer 14

High Threshold Motor Units (HTMUs)

Question 15

Which type of fibers are known as slow-twitch fibers

Answer 15

Type I fibers

Question 16

Which type of fibers are known as adaptable fibers?

Answer 16

Type IIa fibers

Question 17

Which type of fibers are known as fast-twitch fibers?

Answer 17

Type IIx fibers

Question 18

Which Motor Unit and fiber type have the least potential for hypertrophy?

Answer 18

Low Threshold Motor Units (LTMUs)
Type I fibers

Question 19

Which Motor Unit and fiber type have high capacity for endurance and are what endurance sports develop?

Answer 19

Low Threshold Motor Units (LTMUs)
Type I fibers

Question 20

Which Motor Unit and fiber type fatigue very rapidly?

Answer 20

High Threshold Motor Units (HTMUs)
Type IIx fibers

Question 21

Which motor Unit and fiber type develop in strength and powewr sports?

Answer 21

High Threshold Motor Units (HTMUs)
Type IIx fiber

Question 22

Which Motor Units and fiber type have the most potential for hypertrophy, strength and power?

Answer 22

High Threshold Motor Units (HTMUs)
Type IIx fiber

Question 23

Which Motor Unit and fiber type have characteristics of the other two Motor units and Fiber Types?

Answer 23

Medium Threshold Motor Units (MTMUs)
Type IIa fiber

Question 24

Which Motor Unit is considered the smallest?

Answer 24

Low Threshold Motor Units (LTMUs)

Question 25

Which Motor Unit is considered the largest?

Answer 25

High Threshold Motor Units (HTMUs)

Question 26

What does the Henneman's Size Principle state?

Answer 26

The Motor Units are recruited from the smallest to the largest

Question 27

True or False When training for strength and hypertrophy, you generally want to use weights that are heavy or body weight exercises that are intense and difficult

Answer 27

True

Question 28

What are the six primary adaptions in any strength program that the nervous system increases strength besides hypertrophy of muscles?

Answer 28

Recruitment Rate Coding / Firing Rates Synchronization / Intra-Muscular Coordination Contribution / Inter-Muscular Coordination Antagonist Inhibition / Reciprocal Inhibition Motor Learning

Question 29

An increase in the number of Motor Units being activated for a specific movement

Answer 29

Recruitment

Question 30

A decrease in the time between each electrochemical signal sent to the corresponding musculature, which incrreases rate of contraction

Answer 30

Rate Coding / Firing Rate

Question 31

A drecrease in the amount of time between Motor Units firing and working together (Tug of war example)

Answer 31

Synchronization / Intra-Muscular Coordination

Question 32

How effectively timed the different contributing muscles to a movement are fired (How effectively you correctly perform a technique)

Answer 32

Contribution / Inter-Muscular Coordination

Question 33

A reduction of resistance from the muscles opposite of those performing the movement

Answer 33

Antagonist Inhibition / Reciprocal Inhibition

Question 34

The neural connections and programs within the brain that will affect your development of learning movements

Answer 34

Motor Learning

Question 35

Which organs provide feedback to the brain which decreases muscle forces to prevent injury in untrained people?

Answer 35

Golgi Tendon organs

Question 36

When does the Rate Coding (Firing Rate) increase begin?

Answer 36

After all motor units in a muscle are recruited due to maximal recruitment or fatigue

Question 37

True or False You should concentrate 100% whole practicing your movements

Answer 37

True

Question 38

CNS

Answer 38

Central Nervous System

Question 39

What governs the activation of Motor Units through a variety of systems that are involved with motor planning, activation, and proprioception

Answer 39

Central Nervous System

Question 40

The feedback from the body to the brain about where the body parts are in space and the body's control of them

Answer 40

Proprioception

Question 41

True or False The Central Nervous System (CNS), like the muscles, has a set point at which it must be stressed in order to bring about adaptions

Answer 41

True

Question 42

The component of an exercise where the muscles are lengthening

Answer 42

Eccentrics

Question 43

Exercises where the body is held in one position-without movement- while exerting strength

Answer 43

Isometrics

Question 44

When an exercise is too difficult for one to perform compared to a typical repetition

Answer 44

Supermaximal Component

Question 45

What are the three different primary pathways that lead to Hypertrophy?

Answer 45

- Mechanical Tension - Eccentric Damage and Microtrauma -Metabolite Accumulation, Local Growth Factors, Hypoxia, and Glycogen Depletion

Question 46

The total amount of time that the mucsle needs to be under to adapt by atrophy

Answer 46

Time Under Tension

Question 47

If you know your enemy and know yourself, you need not fear the result of a hundred battles. If you know youself but not your enemy, for every victory gained you will also suffer a defeat. If you neither your enemy nor yourself, you will succumb in every battle.

Answer 47

~ Sun Tzu

Question 48

OKC CKC

Answer 48

Open Kenetic Chain Closed Kenetic Chain

Question 49

Exercises that are performed in a manner tha leaves one's limbs free to move.

Answer 49

Open Kinetic Chain (OKC)

Question 50

Exercises that are performed in a manner where one's limbs are not free to move. Where the hands or feet are fixed against the ground or other implements.

Answer 50

Closed Kinetic Chain (CKC)

Question 51

When will you primarily use Open Kinetic Chain (OKC) exercises and why?

Answer 51

You will primarily use Open Kinetic Chain (OKC) exercises during rehabilitation. This is because OKC exercises allow you to easily isolate specific weaknesses, target specific structures that need to be strengthened, or improve certain movement patterns.

Question 52

What is the goal of Rehabilitation?

Answer 52

To work you way back to gross motor Close Kinetic Chain (CKC) movements.

Question 53

Define Proprioception

Answer 53

The sense tha allows you to know where you body parts are without having to look at them.

Question 54

Define Kinesthetic

Answer 54

The sense that allows you to feel the movement of your muscles and joints as you perform various actions