Exam 3- Lecture 16

Question 1

Muscular Power

Answer 1

rate of performing work

force x velocity

Question 2

muscular fitness

Answer 2

a term used to describe the integrated status of muscular strength, endurance, power, and hypertrophy

Question 3

what are strength improvements generally governed by?

Answer 3

• intensity of overload

- can occur with static or dynamic modes of resistance training

Question 4

improvements in strength are a blend of….

Answer 4

neural and local muscle adaptions

Question 5

Reversibility Principle - Resistance Training

Answer 5

• Generally, reducing frequency of training will not adversely affect gains in maximal aerobic capacity and muscular strength (if intensity is maintained for at least 12-15 weeks)

Question 6

Expressing intensity for resistance training

Answer 6

• Weight that can be lifted X times
• As a % of the X-RM
• Lifting ot a specified RPE

Question 7

Adults should perform resistance training

Answer 7

• That involves all major muscle groups
• At least 1 set
• 8-12 reps
• 2 days/week

Question 8

Intensity for Novices

Answer 8

60-70% of 1 RM, performed for 8-12 reps

Question 9

What is the most important factor in developing strength?

Answer 9

Intensity

Question 10

What is more important for developing muscular endurance and mass?

Answer 10

Total Training Volume

sets x reps x resistance

Question 11

Resistance training intensities for strength development

Answer 11

• Very light: <30%
• Moderate: 50-69%
• Vigorous: 70-84%
• Near-max to max: >85%

Question 12

Training for muscular hypertrophy

Answer 12

• Lifting of heavy loads is not required
• Key: lifting to voluntary failure
• Loads can be light to heavy and reps range of 6-20

Question 13

Training for muscular power

Answer 13

• expect 1-3 sets per exercise using light to moderate loads, 3-6 reps with intention to move as fast as possible though ROM

Question 14

Training for muscular endurance

Answer 14

• Improvements occur through the rand of loading
• couple light loads with higher reps; moderate to heavy loads with short rest period
• specificity of training principle for metabolic adaptations would apply

Question 15

how many hours between training sessions?

Answer 15

48 hrs

Question 16

absolute muscle strength is proportional to

Answer 16

muscle mass

Question 17

when comparing only total force, are men or women stronger?

Answer 17

men

• especially for upper body strength
• attributed to differences in amount and distribution of fat free mass

Question 18

when does the strength differences between men and women disappear?

Answer 18

when expressed as a % of muscle area

Question 19

What defines adherence?

Answer 19

• attendance

- quality (meeting the exercise prescription)

Question 20

High intensity mildly correlates with…

Answer 20

• poorer adherence
• higher rates of orthopedic injury
• higher perceived fatigue and exertion

Question 21

Precontemplation

Answer 21

not expecting to start a new behavior for the next six months

Question 22

contemplation

Answer 22

have recognized the value of adopting healthy behaviors and are planning to make a change in the next 6 months

Question 23

preparation

Answer 23

• people in preparation stage have one foot in contemplation and the other in trying out action
• getting ready to make a change very soon and likely done something to pave the way

Question 24

action

Answer 24

actively practicing healthy behaviors

Question 25

maintenance

Answer 25

positive behaviors have now been maintained for six months or more and replaced old behaviors