Chapter 4

Question 1

What is strength?

Answer 1

Ability to generate force
“How much weight you can move”

Question 2

What is power?

Answer 2

Relationship between strength and time
“How fast you can move heavy things”

Question 3

What is endurance?

Answer 3

Repetitive muscle contractions
“How many times you can move something”

Question 4

Isometric muscle contractions are:

Answer 4

Contractions of stability
No change in muscle length

Question 5

Isokenetic muscle contraction is:

Answer 5

A contraction with a constant speed

Question 6

Isotonic muscle contraction is:

Answer 6

Contraction with constant muscle tone, against resistance
Concentric and eccentric contraction

Question 7

Slow twitch muscle fibers are what color?

Answer 7

Red

Question 8

Fast twitch muscle fibers are what color?

Answer 8

White

Question 9

Slow twitch muscle fibers are necessary for what kind of running?

Answer 9

Distance running

Question 10

Fast twitch muscle fibers are necessary for what kind of running?

Answer 10

Sprinting

Question 11

What is the overload principle?

Answer 11

The principle that muscles respond to stress which leads to hypertrophy

Question 12

The overload principle can be modified by changing:

Answer 12

Weight
Reps
Intensity
Rest

Question 13

Progressive resistance can include:

Answer 13

An increase in 10% increments
1 rep max
Training particular muscle group

Question 14

What is the goal of periodization?

Answer 14

Achieving peak performance

Question 15

What is a year-round training cycle?

Answer 15

Complete training cycle
Preseason, in-season, and off-season
Involves changes in intensity, volume, and specificity

Question 16

What is the transition phase?

Answer 16

1-4 weeks after event
Unstructured, mental break

Question 17

What is the preparatory phase?

Answer 17

Off-Season
Want to see changes and increases in strength

Question 18

What is competition phase?

Answer 18

Sport and event dependent
High intensity, low volume
Skill training

Question 19

What is cross training?

Answer 19

Training with alternative activities
Useful in transition and preparatory phase
Discontinued before preseason

Question 20

What is a warm-up?

Answer 20

Used to increase blood flow to muscles
Stretching, jogging, throwing, catching

Question 21

What is a cool-down?

Answer 21

Essential component, back to resting state, decrease muscle soreness

Question 22

What is flexibility?

Answer 22

The ability to move a joint with full range of motion (ROM)

Question 23

What is static stretching?

Answer 23

20-30 seconds
Go to point of pain and backing off
Controlled, reduced chance of injury

Question 24

What is dynamic stretching?

Answer 24

Mimics components of athletic activity
Popular and recommended

Question 25

What is PNF stretching?

Answer 25

Proprioceptive Neuromuscular Facilitation

Stretching with resistance. Uses agonist and antagonist

Question 26

What is cardiorespiratory endurance?

Answer 26

Prolonged aerobic exercise
Low intensity
Oxygen used for energy

Question 27

How frequent should cardiorespiratory endurance be performed?

Answer 27

At least 3 times/week
For at least 20 minutes

Question 28

What is a VO2max test?

Answer 28

While on a treadmill or stationary bike, a mask is used to measure O2 in breath. Intake and output.