Chapter 4

Question 1

Muscular strength =

Answer 1

the amount of force a muscle can produce with a single maximum effort

Question 2

Muscular endurance =

Answer 2

the ability of a muscle or group of muscles to remain contracted (sustain a level of muscular force) or to contract repeatedly

Question 3

Muscles consist of many ______ connected in bundles

Answer 3

muscle fibers (cells)

Question 4

Muscle fibers/cells are made up of?

Answer 4

myofibrils

Question 5

Myofibrils contain ____ and ____ filaments

which slide together and contract the fiber

Answer 5

actin and myosin

Question 6

Strength training increases the?

Answer 6

of myofibrils and the size of muscle fibers

Question 7

hypertrophy

Answer 7

size of muscle fibers

Question 8

atrophy

Answer 8

Inactivity reverses the process (No appreciable increase in # of muscle fibres)

Question 9

characteristics of Slow-twitch fibers (red)?

Answer 9

 Fatigue resistant
 Don’t contract as rapidly or forcefully as fast-twitch fibers
 Rely primarily on oxidative energy system

Question 10

characteristics of Fast-twitch fibers (white)?

Answer 10

 Fatigue more quickly than slow-twitch fibers
 Contract rapidly and forcefully
 Rely more on non-oxidative energy system

Question 11

Intermediate fibers

Answer 11

fuel system between slow + fast-twitch

Question 12

The type of fibre activated depends on?

Answer 12

the nature of the physical demand

Question 13

Endurance activities (walking, jogging) use more
_____ fibres, while strength/power activities
use more ____ fibres

Answer 13

slow-twitch, fast-twitch

Question 14

A “motor unit”?

Answer 14

1 nerve connected to 2 or many muscle fibers

Question 15

what are some Physiological Effects of Strength Training?

Answer 15

 Increased muscle mass and size of muscle fibers
 Increased utilization and coordination of motor units
 Increased strength of tendons, ligaments, and bones
 Increased storage of fuel in and blood supply to muscles
 Increased size of fast-twitch fibres
 Increased size of slow-twitch fibres
 Improvements in blood fat levels
 Improved blood vessel health
 Improvements in biochemical processes

Question 16

Benefits of Muscular Strength and Endurance?

Answer 16

 Improved performance of physical activities
 Injury prevention (maintaining posture, mechanics)
 Improved body composition
 Enhanced self-image and quality of life
 Improved muscle and bone health with aging
 Prevention and management of chronic disease

Question 17

Muscular strength assessed by determining?

Answer 17

the maximum resistance that can be lifted one time

Question 18

Muscular endurance assessed by?

Answer 18

counting the maximum number of repetitions (or length) of a muscular contraction

Question 19

Static (isometric) exercise =

Answer 19

muscle contraction without a change in the length of the muscle

Question 20

Dynamic (isotonic) exercise =

Answer 20

muscle contraction with a change in the length of the muscle

Question 21

Concentric contraction =

Answer 21

muscle applies force as it shortens

Question 22

Eccentric / plyometric contraction =

Answer 22

muscle applies force as it lengthens

Question 23

what are the Types of Dynamic Exercise?

Answer 23

• Constant resistance
• Variable resistance
• Eccentric loading
• Plyometrics
• Speed loading
• Isokinetic exercise

Question 24

Constant resistance =

Answer 24

constant load throughout a joint’s range of motion

Question 25

Variable resistance =

Answer 25

changing load to provide maximal resistance throughout a joint’s range of motion

Question 26

Eccentric loading =

Answer 26

placing load on a muscle as it lengthens

Question 27

Plyometrics =

Answer 27

sudden eccentric loading and stretching followed by a concentric contraction

Question 28

Speed loading =

Answer 28

moving a load as rapidly as possible

Question 29

Isokinetic exercise =

Answer 29

exerting force at a constant speed against an equal force (specialized machines)

Question 30

function of Resistance bands / stability balls

Answer 30

build strength + require / develop | additional body awareness and skills

Question 31

Calisthenic exercises

Answer 31

use body weight and positioning to create resistance | pushups, curl-ups, pilates, etc.

Question 32

functions of Kettlebells, suspension training, medicine balls

Answer 32

provide resistance based on extra weight, challenging body positions, etc

Question 33

Core training is essential for?

Answer 33

proper stability and body alignment during exercises and | movement; improves back health,exercise technique,training.

Question 34

To build strength and endurance, do enough | repetitions to?

Answer 34

fatigue the muscles

Question 35

a program to build strength =

Answer 35

The heavier the weight, the fewer the repetitions | (1-5) to fatigue

Question 36

Set =

Answer 36

a group of repetitions followed by a rest period

Question 37

When training for a particular sport, include exercises to strengthen ….

Answer 37

the muscles important for optimal performance and the muscles most likely to be injured.

Question 38

A balanced program includes exercises for | both _________ muscle groups.

Answer 38

agonist (contracting) & antagonist | cooperating/stretching

Question 39

Characteristics of Functional Training

Answer 39

```  Simulates requirement of a sport  Focuses on dynamic movement  Multi joint actions  Creative  Performance element ```

Question 40

Crossfit characteristics

Answer 40

```  Training as a sport itself  Explosive movements  High intensity  Functional quality  Sport orientation ```

Question 41

It is Important to train core muscles because

Answer 41

transmit forces and connect upper and lower body actions

Question 42

Cycle training (periodization)

Answer 42

varying type and amount of exercise per workout or per set

Question 43

Body position =

Answer 43

control your centre of gravity, base of support, and maintain effective body alignment

Question 44

what are Signs of Overtraining in Response to Heavy Resistance Training?

Answer 44

```  Lack of progress  Decreased performance  Chronic fatigue  Decreased coordination  Chronic muscle soreness ```

Question 45

Substances taken to increase endurance?

Answer 45

 Erythropoietin |  Darbepoetien

Question 46

Substances taken to aid weight control?

Answer 46

 Diethylpropion, phentermine  Caffeine, PPA, ephedra  Dinitrophenol  Diuretics

Question 47

Supplements taken to speed recovery from training?

Answer 47

 Creatine monohydrate

Question 48

Substances taken to increase training intensity and overcome fatigue?

Answer 48

 Amphetamines |  Caffeine

Question 49

Supplements taken to build muscle tissue?

Answer 49

 Protein, amino acids, etc