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Strength & Conditioning Training Principles > EXAM #1 STUDY GUIDE QUESTIONS > Flashcards

EXAM #1 STUDY GUIDE QUESTIONS Flashcards

1
Q

How many bones are in the adult body?

A

206

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2
Q

The ribs and sternum are two components of the _?

A

axial skeleton

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3
Q

The appendicular skeleton consists of what nine components?

A
  1. Shoulder girdle
  2. Bones of the arm
  3. Bones of the wrist
  4. Bones of the hand
  5. Pelvic girdle
  6. Bones of the legs
  7. Bones of the ankles
  8. Bones of the feet
  9. Clavicle
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4
Q

What are the three types of joints in the human body?

A
  1. Fibrous: allow virtually no movement (ex: sutures of the skull)
  2. Cartilaginous: allow limited movement (intervertebral discs)
  3. Synovial: allow considerable movement (ex: elbows & knees)
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5
Q

The spine is separated into five distinct regions. How many vertebrae are in each of the
following?
a. Cervical -

A

7

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6
Q

The spine is separated into five distinct regions. How many vertebrae are in each of the
following?
b. Thoracic -

A

12

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7
Q

The spine is separated into five distinct regions. How many vertebrae are in each of the
following?
c. Lumbar -

A

5

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8
Q

The spine is separated into five distinct regions. How many vertebrae are in each of the
following?
d. Sacral -

A

5

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9
Q

The spine is separated into five distinct regions. How many vertebrae are in each of the
following?
e. Coccygeal –

A

3-5

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10
Q

What type of joint would intervertebral discs be considered?

A

cartilaginous joint

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11
Q

What type of joint allows for the greatest range of movement and where would I find this joint
in the body?

A

synovial joint, the shoulder joint

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12
Q

A joint that acts as a hinge and rotates about a single axis is a ____ joint

A

uniaxial

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13
Q

Give an example of a multiaxial joint and describe its positives and negatives

A

EX: hip and shoulder joints
- Positives: allow movement in all three axes (anterior-posterior, medial-lateral, rotational) and more ROM
- Negatives: more risk for injury

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14
Q

What are the components of a motor unit?

A

A motor neuron & the muscle fibers it innervates
- axon
- nucleus
- myelin sheath
- Node of ranvier
- neuromuscular junction

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15
Q

What is the name of the accepted theory of muscle shortening?

A

sliding-filament theory of muscular contraction

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16
Q

Muscles that need to function with a greater level of precision versus gross motor movement
have a much larger ratio of muscle fiber to _?

A

one motor neuron

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17
Q

What are the four muscle fiber types and what is their “functional description?”

A
  1. Type I (slow-twitch)
  2. Type IIa (intermediate fiber)
  3. Type IIb (fastest twitch)
  4. Type IIx (fast-twitch)
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18
Q

Characteristic = slow contraction speed
Fiber type = _

A

Type I

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19
Q

Characteristic = High fatigue resistance
Fiber type = _

A

Type I

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20
Q

Characteristic = High force production
Fiber type = _

A

Type IIx

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21
Q

Characteristic = Low mitochondrial size and density
Fiber type = _

A

Type IIx

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22
Q

Characteristic = Intermediate to high power output
Fiber type = _

A

Type IIa

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23
Q

True or False:
All or Nothing principle states that all the muscle fibers of a motor unit contract and develop force at the same time

A

True

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24
Q

How do we vary the force output of a muscle? (there are two ways)

A
  1. change in frequency of activation of individual motor units
  2. change in number of activated motor units
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25
Q

Muscle spindles and golgi tendon organs (GTO) are what kind of specialized sensory receptors?

A

Proprioception sensory receptors

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26
Q

What does the activation of a muscle spindle fiber result in and how can we use this to our advantage when resistance training?

A

when a muscle is stretched, deformation of the muscle spindle activates the sensory neuron, which sends on impulse to the spinal cord, where it synapses with a motor neuron, causing the muscle to contract
- Ex: bounce at rend range during a bench press

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27
Q

Athletes can improve the force production of their muscle in three ways. What are they?

A
  1. incorporate phases of training that use heavier loads in order to optimize neural recruitment
  2. increase the cross-sectional area of muscles involved in the desired activity
  3. perform multi-muscle, multi-joint exercises that can be done with more explosive actions to optimize fast-twitch muscle recruitment
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28
Q

The transportation of nutrients and removal of waste products is the primary function of what
body system?

A

The cardiovascular system

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29
Q

The heart is composed of four chambers the left and right atrium and the left and right ventricle.
Which side of the heart pumps to the pulmonary system and which side pumps systemically?

A
  • The right pumps to the pulmonary system
  • The left pumps to the systemic circuit
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30
Q

The sinoatrial node, artrioventricular node, Purkinje fibers, left and right bundle branches make up what system of the heart?

A

The electrical conduction system

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31
Q

The primary function of the respiratory system is the basic exchange of
____ and ____

A

oxygen & carbon dioxide

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32
Q

P represents = _
Q,R,S represents = _
T represents = _

A
  • atrial contraction
  • ventricle contraction
  • repolarization
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33
Q

Red blood cells are the major component of blood. What molecule do they carry that “fixes” and
transports oxygen?

A

hemoglobin

34
Q

The exchange of respiratory gases, oxygen and carbon dioxide, from the aveoli and into the blood and vice-versa, is accomplished through the process of ____ during which the gases in question move from an area of ____ concentration to an area of ____ concentration

A
  • diffusion
  • high
  • low
35
Q

True or False:
Because most skeletal muscles operate at a mechanical disadvantage the forces
in the muscles and tendons are much higher than those exerted at the hands or feet on external
objects on the ground.

A

True

36
Q

We describe human movement in three basic planes. The sagittal plane divides the body into ___ and ____, the transverse plane divides the body in to ______ and _____, and the frontal plane divides the body into _____ and ______

A
  • left & right
  • upper & lower
  • front & back
37
Q

Concentric Muscle Action

A

the muscle shortens as it contracts

38
Q

Eccentric Muscle Action

A

the muscle lengthens as it contracts

39
Q

isometric Muscle Action

A

muscle length does not change

40
Q

One of the biomechanical factors in human strength is “pennation.” Which of the following probably has a slower contraction speed but higher force production.
a. Fusiform
b. Multipennate
c. Unipennate
d. Radiate

A

b. Multipennate

41
Q

____ bioenergy system provides ATP primarily for short-term, high intensity activities and is active at the start of all exercise regardless of intensity.
As exercise continues at a relative high intensity our bodies then shift into either fast or slow ______
until about minute three of exercise when our bodies shift into the ______ bioenergy system which is related to lower intensities and longer duration exercise

A
  • phosphagen
  • glycolysis
  • oxidative
42
Q

What are the two exercise variables that we can most easily manipulate to intentionally target a
specific bioenergy system?

A

intensity of muscular activity and duration

43
Q

Heavy resistance training with relatively short rest periods will elevate which anabolic hormone
and which catabolic hormone?

A

anabolic hormone = testosterone
catabolic hormone = cortisol

44
Q

Increases in circulating serum hormones levels and receptor populations drive which type of
adaptations to training?
a. Neurogenic
b. Myogenic

A

b. Myogenic

45
Q

If we want to elevate circulating testosterone levels in an athlete what should our resistance
training programming, look like?
Movements = _

A

large muscle group exercises ( deadlifts, squats)

46
Q

If we want to elevate circulating testosterone levels in an athlete what should our resistance
training programming, look like?
Intensity = _

A

Heavy resistance (85-95% 1 RM)

47
Q

If we want to elevate circulating testosterone levels in an athlete what should our resistance
training programming, look like?
Repetitions = _

A

moderate to high volume of exercises

48
Q

If we want to elevate circulating testosterone levels in an athlete what should our resistance
training programming, look like?
Rest period duration = _

A

short rest intervals (30 seconds to 1 minute)

49
Q

Which of the following is an architectural change to skeletal muscle that increases force
generation capacity and occurs as a result of resistance training?
a. Muscle Fiber transitions
b. Decreased mitochondrial densities
c. Increased angle of pennation
d. Osteoblasts migration to strain site

A

c. Increased angle of pennation

50
Q

Volume of Loading and Magnitude of loading are two of the four components of mechanical
load that stimulate bone growth. What are the other two?

A
  • Rate (speed of loading)
  • Direction of the forces
51
Q

High intensity loading is half of the formula required to stimulate connective tissue adaptations
what is the other half?

A

Forces should be exerted throughout the full range of motion of a joint

52
Q

When we engage in aerobic conditioning our bodies make many adaptations to the physical stress of training. Provide one adaptation for each of the general areas:
respiratory

A

increased lung capacity

53
Q

When we engage in aerobic conditioning our bodies make many adaptations to the physical stress of training. Provide one adaptation for each of the general areas:
Cardiac

A

increased stroke volume

54
Q

When we engage in aerobic conditioning our bodies make many adaptations to the physical stress of training. Provide one adaptation for each of the general areas:
Peripheral circulation

A

enhanced capillarization

55
Q

When we engage in aerobic conditioning our bodies make many adaptations to the physical stress of training. Provide one adaptation for each of the general areas:
Blood

A

increased red blood cell count
- increased systolic BP, decreased diastolic BP

56
Q

When we engage in aerobic conditioning our bodies make many adaptations to the physical stress of training. Provide one adaptation for each of the general areas:
Muscle metabolism

A

Improved oxidative capacity

57
Q

When we engage in aerobic conditioning our bodies make many adaptations to the physical stress of training. Provide one adaptation for each of the general areas:
Muscle fiber

A

transition to slow-twitch fibers

58
Q

When we engage in aerobic conditioning our bodies make many adaptations to the physical stress of training. Provide one adaptation for each of the general areas:
endocrine

A

increased endorphins and decreased stress hormones (cortisol)

59
Q

When we engage in aerobic conditioning our bodies make many adaptations to the physical stress of training. Provide one adaptation for each of the general areas:
Enzymatic

A

increased mitochondrial activity

60
Q

You are going to prescribe aerobic exercise using a heart rate formula to a 41 year old mother of two, who has no chronic illness or counterindications to exercise. Show the formula you would use and how you would determine the upper and lower limit of their training zone

A

Max HR formula = 220-age
MHR x .60 = 60% MHR
MHR x .90 = 90% MHR

MHR = 220-41 = 179 BPM
179 x .60 = 107 BPM (Lower)
179 x .90 = 161 BPM (Higher)

61
Q

Your athlete is working towards a goal of being able to run a 10k (6.2 miles) in under an hour.
Currently they are training out to three miles at a 10 min per mile pace. They recognize they
need to start training at a faster pace. They told you today they are going to try and run their 3
miles at a 9:30 pace. As the coach how do you program this run?

A

Use lactate threshold training
- tempo runs: 20 mins at about 80% MHR over flat terrain
- Cruise intervals: 5-6 one mile repeaters with one minute recovery period again at 80-85% MHR
- Interval training: bouts of intense running with active rest periods equal to the exercise time
- Fartlek: continuous run broken up with sprints

62
Q

s a coach knowing the chronologic age of an athletes as it is a very accurate indicator of their
physiologic age and maturation

A

children dor not grow at a constant rate, and there are substantial interindividual differences in physical development at any given chronological age
- during puberty changes also occur in body composition and the performance of physical skills

63
Q

wo of the rationales against resistance training children is that they do not get stronger and
there is an increased risk of injury. The evidence does not support the theory that children will
critically injured and grow up with shortened limbs. The evidence does support the fact that in a
8-20 week program children will gain _____ to ____% in strength

A

30 to 40%

64
Q

When we make comparisons between men and women relative to fat-free mass and muscle
cross-sectional area the following is revealed:
a. Women have about two-thirds the strength of men
b. Difference in strength between men and women disappear
c. Women need to increase fat free mass to increase bone densities
d. Men have a cross-sectional muscle to adipose ratio of 2:1 versus women who have a ratio of 3:1

A

b. Difference in strength between men and women disappear

65
Q

The female athlete triad refers to the interrelationship between _______ availability, _______ function, and ______

A
  • energy
  • menstrual
  • bone mineral denisty
66
Q

Seniors who participate in progressive resistance training programs show significant
improvements in four specific areas. What are they?

A
  1. muscular strength & power
  2. muscle mass
  3. bone mineral density
  4. functional capabilities
67
Q

In older adults there is only one modality of exercise that will increase muscular strength,
power and mass. What is it?

A

resistance training

68
Q
A

c) with completely contracted muscle, there is low force potential due to reduced cross-bridge actin alignment

69
Q
A

a) in stretched muscle the I-bands and H-zone are elongated, and there is low force potential due to reduced cross-bridge actin filament

70
Q
A

b) when muscle contracts (here partially), the I bands and H-zone are shortened

71
Q

Which represents the greatest ability to generate muscle force
and why?

A

b) the i-bands and H-zone are shortened, generating the greatest muscle force, increased cross-bridge acting filaments

72
Q

A

A

Fm (muscle force)

72
Q

B

A

Mm (moment arm of the muscle force)

72
Q

C

A

Mr (moment arm of the resistive force)

73
Q

D

A

Fr (resistive force)

74
Q

A

A

Fr

74
Q

B

A

MvF

74
Q

C

A

Fulcrum

75
Q

D

A

MAF

76
Q

E

A

Lever

77
Q

F

A

FA

Strength & Conditioning Training Principles (3 decks)

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