Exam 2 Review

Question 1

Strength is usually measured by a ____, but a rehabilitation assessement uses a _____.

Answer 1

1RM: 10RM

Question 2

What other tools can be used to test strength?

Answer 2

isokinetic machines
grip dynamometer
pinch dynamometer

Question 3

Force = ___ x ___

Answer 3

mass x acceleration

Question 4

The maximum force that a muscle or muscle group can exert is called

Answer 4

strength

Question 5

What is endurance?

Answer 5

the ability of a muscle or a muscle group to perform repeated contractions against a less-than-maximal load

Question 6

How can endurance be measure?

Answer 6

of repetitions performed within an established period of time

Question 7

The time rate of doing work is called

Answer 7

Power

Question 8

How can power be increased?

Answer 8

performing the same amount of work in less time or increasing the amount of work performed in the same period of time

Question 9

_____ depends on coordination, efficiency of movement and timing

Answer 9

speed

Question 10

Would you develop power and speed after or before strength in a rehab program?

Answer 10

after

Question 11

True or False

Endurance depends on the status of the energy systems available and the quantity of forces resisted

Answer 11

True

Question 12

In order to produce strength gains, a resistance level of at least _____ of the muscle’s max must be used.

Answer 12

66%

Question 13

How many reps and what percentage of 1RM is required to achieve strength gains?

Answer 13

3-9 repetitions at least 90% of 1RM

Question 14

High intensity and low volume produces which type(s) of muscle fibers?

Answer 14

Type II (fast twitch)

Question 15

what is the protocol of train for endurance?

Answer 15

low intensity and high volume

+20 repetitions at least 70% 1RM

Question 16

6-12 repetitions at 70-90% 1RM will produce gains in _____ and _____.

Answer 16

strength : endurance

Question 17

what intensity of resistance training is needed to produce hypertrophy of type I and type II muscle fibers?

Answer 17

moderate intensity

6-12 repetitions at 70-90% 1RM

Question 18

Number of repetitions performed depends on

(a) patient’s pain tolerance
(b) phase of the healing process
(c) demands on the patient after return to competition
(d) all of the above

Answer 18

(d) all of the above

Question 19

list common types of measurements for strength.

Answer 19

1RM bench press

1RM back squat

Question 20

list common types of measurements for muscular endurance.

Answer 20

of push-ups in 2-minutes or as many continuous push-ups to fatigue

Question 21

list common types of measurements for aerobic capacity.

Answer 21

1.5mi run, 12-minute run

Question 22

list common types of measurements for power.

Answer 22

1RM power clean
vertical jump
standing long jump
stair sprint test

Question 23

muscle tension that is created without a change in the muscle’s length is called

Answer 23

isometric contraction

Question 24

static activity involves _____ muscle contractions.

Answer 24

isometric

Question 25

When would you use static activity?

Answer 25

when wanting to strengthen muscle without imposing undue stress on injured or surgically repaired structures and when the muscle is too weak to provide sufficient resistance against gravity or other outside forces

Question 26

dynamic activity is divided into _____ and _____.

Answer 26

isotonic : isokinetic

Question 27

_____ involve a chance in the muscle's length.

Answer 27

isotonic contractions

Question 28

_____ activity is divided into concentric and eccentric

Answer 28

isotonic

Question 29

lowering dumbbell during a bicep curl is an example of an ____ contraction.

Answer 29

eccentric

Question 30

elbow flexion during a biceps curl is an example of an _____ contraction.

Answer 30

concentric

Question 31

explain an econcentric contraction.

Answer 31

-controlled concentric and concurrent eccentric contraction occurring at the same time in the same muscle that crosses over 2 joints

Question 32

give an example of a ecoconcentric contraction.

Answer 32

rectus femoris controls eccentric contraction during the lower portion of the squat and concentrically flexes the hip

Question 33

True or False With isokinetic movements, velocity is constant and resistance provided to the muscle varies as the muscle goes through its range.

Answer 33

true

Question 34

What is a subjective way of measuring strength?

Answer 34

Manual Muscle Testing

Question 35

Define MMT?

Answer 35

assessment of a muscle's ability to move a joint through normal ROM in an isolated manner.

Question 36

Which is the most commonly used method for assessing strength in rehabilitation and why?

Answer 36

MMT because it's cheap, clinician receives immediate feedback, can be quickly administered

Question 37

Muscle strength is determined by which factors?

Answer 37

``` angle of joint length of muscle speed of contraction muscle size & arrangement number & type of muscle fibers ```

Question 38

True or False | The greatest force production occurs when the tendon's moment arm is at its shortest length

Answer 38

False | longest length

Question 39

Length tension determines the amount of force directed to cause rotation of the joint and the amount of force directed at compression or distraction of the joint

Answer 39

False | joint angle

Question 40

What fiber arrangements are able to produce a greater force?

Answer 40

parallel fiber arrrangements due to their larger CSA

Question 41

True or False | There is a direct correlation between a muscle's cross-sectional size and its strength.

Answer 41

True

Question 42

What is the optimal length of a muscle to produce increased strength?

Answer 42

slightly beyond its resting length

Question 43

When max muscle force is desired, it is advantageous to produce a __________ of the muscle to use its elastic energy component.

Answer 43

quick stretch

Question 44

Cross section is greater when muscles are arranged in a _____ arrangement.

Answer 44

pennate

Question 45

Give an example of pennate muscle.

Answer 45

gastroc (bipennate) | deltoid (multipennate)

Question 46

Give an example of shortening-velocity muscle.

Answer 46

sartorious

Question 47

If two people have the same size muscle, what may be a factor in the differences between their strength and speed?

Answer 47

angle of pennation

Question 48

_____ fibers have more muscle fibers in each motor unit, therefore can produce more force than _____ fibers.

Answer 48

Type II (FT) : Type I (ST)

Question 49

What are the 7 factors that affect muscle contraction?

Answer 49

1. number & type of fiber 2. neuromuscular efficiency 3. diameter of the muscle fiber 4. biomechanical factors 5. gender 6. age 7. overtraining

Question 50

What is the difference between Type IIa and Type IIb muscle fibers?

Answer 50

Type IIb fibers require a high intensity stimulus in order to fire and Type IIa fibers have qualities of slow twitch and fast twitch muscles.

Question 51

how is the ratio of slow twitch and fast twitch determined?

Answer 51

genetically determined

Question 52

The ability to recruit motor units, increase firing rate and synchronization is called __________ .

Answer 52

neuromuscular efficiency

Question 53

True or False | Velocity of contraction increases but muscle force decreases with a concentric contraction.

Answer 53

True

Question 54

Chose one option: | Muscle force and velocity (decrease/increase) with eccentric muscle contractions.

Answer 54

increase

Question 55

What is the main contributor to males being stronger than females?

Answer 55

testosterone

Question 56

At what age range is peak force highest?

Answer 56

20-25 years

Question 57

What is the most credible theory for muscle hypertophy?

Answer 57

Muscle hypertophy

Question 58

What are the two contractile elements in muscle?

Answer 58

actin and myosin

Question 59

Explain the "number of capillaries" theory for hypertrophy.

Answer 59

dormant capillaries become activated due to the muscle working harder, no new capillaries are formed

Question 60

Explain the "increase number and size of myofilaments" theory for hypertrophy.

Answer 60

Stress placed on muscles during resistance training causes microtears within the muscle fibers, repair of these fibers lead to an increase in CSA

Question 61

What are other adaptations to resistance training?

Answer 61

increase in bone mineral density, non-contractile tissue strength increases, minimal improvement in VO2 max

Question 62

Define the overload principle.

Answer 62

muscle must be stressed at a higher than normal level to improve strength

Question 63

True or False | Training against a resistance will maintain strength but will not increase it unless the muscle is overloaded

Answer 63

True

Question 64

A 10 second isometric contraction is greater than or equal to _____ repetitions.

Answer 64

10

Question 65

Why should isometric contractions be used at various angles?

Answer 65

strength is only gained at the angle in which the isometric contraction is performed

Question 66

PREs should use _____ and _____ contractions for greatest strength increases to occur.

Answer 66

eccentric : concentric

Question 67

Why do eccentric contractions fatigue less than concentric?

Answer 67

they require lower level motor unit activity to achieve the same force of a concentric contraction therefore when motor units fatigue other can be recruited

Question 68

An individual can generate ____ % greater force against resistance with an eccentric contraction compared to a concentric contraction.

Answer 68

30

Question 69

What is the ratio of concentric to eccentric

Answer 69

1:2

Question 70

What are some advantages of free weights?

Answer 70

uses accessory muscles as control, requires the body to engage, forces athlete to maintain proper control through the entire ROM

Question 71

Chose one. | (OKC, CKC) exercises produce high velocity movements, put more pressure on the joint and can isolate weaker muscles.

Answer 71

Open kinetic chain

Question 72

With open kinetic chain, the _____ segment moves freely in space during the exercise.

Answer 72

distal

Question 73

Define closed kinetic chain exercises.

Answer 73

distal segment is weight bearing and body moves over foot or hand

Question 74

Give an example of OKC exercise.

Answer 74

biceps curl

Question 75

Give an example of CKC exercise.

Answer 75

Back squats

Question 76

Why should open and closed kinetic chain exercises be incorporated into a rehabilitation program?

Answer 76

Because muscle recruitment patterns and joint movements are different for each type of exercise

Question 77

What are some characteristics and benefits of open kinetic chain exercises?

Answer 77

good for improving strength acceleration forces resistance forces distraction and rotational forces

Question 78

What are some characteristics and benefits of closed kinetic chain exercises?

Answer 78

joint stability stimulates proprioceptors more functional joint compressive forces

Question 79

Define plymetrics.

Answer 79

a quick eccentric movement followed by a burst of concentric activity to produce a desired powerful output of the muscle

Question 80

Explain the stretch shortening cycle.

Answer 80

elastic energy is generated and stored during the eccentric stretch phase and released when followed by a quick concentric contraction

Question 81

What proprioceptors are stimulated during plyometrics in order to cause a reflexive muscle action.

Answer 81

muscle spindles

Question 82

What is the adequate strength base to performing plyometrics?

Answer 82

1RM | Power squat test

Question 83

What is the adequate strength dynamic and static stability to performing plyometrics?

Answer 83

single-leg balance single-leg quarter squats single-leg broad jump

Question 84

What is the work to rest ratio for plyometrics?

Answer 84

1: 3 1: 4

Question 85

How many foot contacts is considered low volume for plyometrics?

Answer 85

75-100

Question 86

How many foot contacts is considered high volume for plyometrics?

Answer 86

200-250

Question 87

Why is proprioception and NM control essential in the rehab process?

Answer 87

they increase athletes' awareness of peripheral sensation, coordinated motor strategies, protects joints from excessive strain, provides prophylactic mechanism to recurrent injury

Question 88

List the 4 purposes of NM control activities.

Answer 88

refocus joint position sense process signal into more coordinated motor strategies protect joint structures from excessive strains prophylactic mechanism

Question 89

What does injury do to proprioception and NM control?

Answer 89

damages microscopic nerves associated with peripheral mechanoreceptors disrupting sensory feedback, joint stabilization and NM coordination.

Question 90

Muscle spindles and GTOs are examples of _____ receptors.

Answer 90

musculotendon

Question 91

_____ are sensitive to vibration, compression and measure joint motion.

Answer 91

pacinian corpuscles

Question 92

This type of joint mechanoreceptor is only stimulated in weight bearing and sensitive to joint compression but not joint motion.

Answer 92

golgi mazzoni

Question 93

_________ sensitive to stretching of the joint capsule, respond to loads on connective tissues, measure joint motion

Answer 93

Raffini endings

Question 94

Give an example of a small diameter joint mechanoreceptor.

Answer 94

golgi-mazzoni corpuscles

Question 95

which group of afferent fibers have the fasters conductivity

Answer 95

Group II (pacinian corpuscles, raffini endings)

Question 96

this group of afferent fibers is only stimulated with pain and inflammation.

Answer 96

Group IV (C fibers)

Question 97

Slow adapting joint receptors include...

Answer 97

Type III and IV