Exercise Science Principles

Question 1

Which muscles are weakened according to the cross syndrome in the pelvic region?

Answer 1

Gluteus maximus and abdominal muscles

Question 2

Which muscles are weakened according to the cross syndrome in the shoulder region?

Answer 2

Deep neck flexors and scapular stabilizers, retractors, and depressors

Question 3

Which muscles are tightened according to the cross syndrome in the pelvic region?

Answer 3

Iliopsoas and erector spinae muscles

Question 4

Which muscles are uninhibited/overactive according to the cross syndrome in the shoulder region?

Answer 4

Upper trapezius, levator scapulae, and pectoral group muscles

Question 5

What is the primary goal in rehab of muscle dysfunction?

Answer 5

Retrain control (NOT incase strength)

Question 6

What is the term for the point of the exact center around which the body freely rotates and the point where all weight is equal on all sides?

Answer 6

Center of gravity (COG)

Question 7

At approximately what vertebral level is the center of gravity?

Answer 7

S2 (slightly higher in men than women)

Question 8

What is the term for the area of contact between the body and the supporting surface?

Answer 8

Base of support

Question 9

The line of gravity must fall within what measurement?

Answer 9

Base of support

Question 10

What is the imaginary line that runs through the center of gravity called?

Answer 10

Line of gravity

Question 11

In general, how is balance maintained and stability achieved?

Answer 11

When COG remains over base of support

Question 12

When the applied (muscle) force is less than the resistive force, is the ratio or the force moment arm to the resistive force moment arm greater or less than 1.0?

Answer 12

Greater

Question 13

When the applied (muscle) force is greater than the resistive force, is the ratio or the force moment arm to the resistive force moment arm greater or less than 1.0?

Answer 13

Less

Question 14

Which ratio is a mechanical disadvantage: when the ratio of the force moment arm to the resistive force moment arm is greater or less than 1.0?

Answer 14

Less than 1.0

Question 15

How is mechanical advantage calculated in terms of force and resistance?

Answer 15

Force divided by resistance (greater than 1.0 = better mechanical advantage)

Question 16

What term is the ability of a force to cause rotation?

Answer 16

Torque

Question 17

Do we see more torque with a longer or shorter moment arm (lever)?

Answer 17

Longer

Question 18

Which class lever has the fulcrum between the force and resistance arms?

Answer 18

1st class

Question 19

Cervical extension is an example of what kind of lever?

Answer 19

1st class

Question 20

Seesaw, scissors, prying/crowbar are all examples of what kind of lever?

Answer 20

1st class

Question 21

What is the benefit of having the fulcrum nearer to the force?

Answer 21

Speed and ROM

Question 22

What is the benefit of having the fulcrum nearer to the resistance?

Answer 22

Increased force

Question 23

What is the benefit of having the fulcrum in the middle?

Answer 23

Balanced movement

Question 24

Where does the resistance lie with a 2nd class lever?

Answer 24

Between the force and the fulcrum

Question 25

Calf raises are an example of which class lever?

Answer 25

2nd

Question 26

Wheelbarrow, nutcracker, and push ups are examples of which class lever?

Answer 26

2nd

Question 27

What are the benefits of a 2nd class lever?

Answer 27

Mechanical advantage, move large resistance with little force (increases force)

Question 28

What is the disadvantage to a 2nd class lever?

Answer 28

Small range of motion

Question 29

Which class lever has the force between the resistance and the fulcrum?

Answer 29

3rd class

Question 30

Elbow flexion is an example of which class lever?

Answer 30

3rd class

Question 31

Tricep extension is an example of which class lever?

Answer 31

2nd class

Question 32

Tongs, shoveling, baseball swing, and a catapult are all examples of which class lever?

Answer 32

3rd class

Question 33

What is the most common lever in the body?

Answer 33

3rd class

Question 34

What are the advantages of a 3rd class lever?

Answer 34

Increases speed and ROM

Question 35

Is there more movement proximally or distally to the force with a 3rd class lever?

Answer 35

Distally

Question 36

What is the term for the structure that surrounds each individual muscle fiber?

Answer 36

ENDOmysium

Question 37

What is the term for the structure that surrounds each group of muscle fibers, also known as a fasciculus?

Answer 37

PERImysium

Question 38

What is the term for the structure that surrounds the entire muscle?

Answer 38

EPImysium

Question 39

Are large or small motor units used for precise movements, such as eye movements?

Answer 39

Small motor units

Question 40

Are large or small motor units used for power producing movements like that of the leg?

Answer 40

Large motor units

Question 41

Does a mechanical or electrochemical muscle contraction occur faster?

Answer 41

Electrochemical

Question 42

Which type of muscle contraction produces no motion?

Answer 42

Isometric (high force)

Question 43

Which type of muscle contraction is divided into two types: concentric and eccentric?

Answer 43

Isotonic

Question 44

Which type of muscle contraction maintains a constant velocity?

Answer 44

Isokinetic

Question 45

Which type of isotonic muscle contraction involves muscle lengthening? Muscle shortening?

Answer 45

``` Lengthening = eccentric Shortening = concentric ```

Question 46

Which type of muscle contraction produces the most force?

Answer 46

Eccentric contraction

Question 47

Does lengthening the muscle increase or decrease the force?

Answer 47

Increase

Question 48

Would a slower or faster concentric contraction produce more force?

Answer 48

Slower

Question 49

Would a slower or faster eccentric contraction produce more force?

Answer 49

Faster

Question 50

Which muscle fibers are also known as fast oxidative fibers?

Answer 50

Type II fast twitch (specifically type IIa)

Question 51

Which muscle fibers are anaerobic?

Answer 51

Type II

Question 52

Which specific Type II muscle fiber is slightly more aerobic than the other?

Answer 52

Type IIa

Question 53

Which are more difficult to recruit: Type IIa or Type IIb fibers?

Answer 53

Type IIb

Question 54

What is another name for Type IIb fibers?

Answer 54

Fast glycolytic

Question 55

Do fast or slow twitch muscle fibers have a larger motor nerve?

Answer 55

Type II fast twitch

Question 56

What is another name for Type I muscle fibers?

Answer 56

Slow oxidative

Question 57

Which are smaller: Type I or Type II muscle fibers?

Answer 57

Type I

Question 58

Which have a quicker contraction: Type I or Type II muscle fibers?

Answer 58

Type II

Question 59

Which fatigue faster: Type I or Type II muscle fibers?

Answer 59

Type II

Question 60

Which muscle fibers are the slow twitch fibers?

Answer 60

Type I

Question 61

What is the relationship between volume and intensity of work outs?

Answer 61

Inversely related

Question 62

In terms of working out, what is intensity?

Answer 62

Percent of repetition maximum

Question 63

In terms of working out, what is volume?

Answer 63

Total amount of weight lifted in a session

Question 64

What is the SAID principle?

Answer 64

Specific Adaptation to Imposed Demands (the body will adapt to demands)

Question 65

What is the concept of progressive overload?

Answer 65

Continual gains require ever increasing loads

Question 66

What concept explains how to safely use progressive overload and SAID principles?

Answer 66

FITT Principle

Question 67

What 4 things make up the FITT Principle?

Answer 67

Frequency, intensity, time, and type

Question 68

Which muscle fibers are associated with muscle endurance?

Answer 68

Type I

Question 69

Initial gains are predominately due to what?

Answer 69

Neural factors (coordination of motor units and synergistic muscles)

Question 70

What is the time period of initial gains?

Answer 70

First 6 weeks

Question 71

Power is a function of what 2 concepts?

Answer 71

Strength and speed

Question 72

What do the muscle spindles do?

Answer 72

Detect stretch and produce contraction

Question 73

What do the Golgi tendon organs do?

Answer 73

Detect tension and cause relaxation

Question 74

Which is response for the decreased risk of tear: muscle spindles or GTOs?

Answer 74

GTO activation

Question 75

Is GTO inhibition seen in the agonist or antagonist?

Answer 75

Agonist

Question 76

Is GTO activation seen in the agonist or antagonist?

Answer 76

Antagonist

Question 77

In what time frame are neural adaptations in muscle seen?

Answer 77

3-6 weeks

Question 78

In what time frame are metabolic adaptations in muscle seen?

Answer 78

4-8 weeks

Question 79

In what time frame are size adaptations in muscle seen?

Answer 79

6-8 weeks minimum

Question 80

What type of exercise recruits one or more large muscle areas and also involves two or more primary joints?

Answer 80

Core

Question 81

Bench press and squats are examples of what type of exercise: core or assistance?

Answer 81

Core

Question 82

Which exercise type recruits smaller muscle areas and involve only 1 primary joint?

Answer 82

Assistance

Question 83

Which is more important to improving sport performance: core or assistance exercises?

Answer 83

Core

Question 84

Hammer curls and standing calf raises are examples of what type of exercise: core or assistance?

Answer 84

Assistance

Question 85

What type of exercise emphasizing loading the spine directly or indirectly?

Answer 85

Structural

Question 86

What type of exercise involves structural exercises being performed very quickly or explosively?

Answer 86

Power exercises

Question 87

What is the idea exercise order for resistance training?

Answer 87

1 power exercises 2 non-power structural/core exercises 3 assistance

Question 88

Which should be done first when alternating: upper or lower body exercise?

Answer 88

Upper body

Question 89

What is the name of the type of training where there are minimal resting periods and is nearly continuous in hopes of slightly improving cardiorespiratory endurance?

Answer 89

Circuit training

Question 90

Which should be done first: push or pull exercise?

Answer 90

Push (followed by a pull)

Question 91

Why should a push exercise be performed before a pull?

Answer 91

Improving recovery time and decreasing overall training time

Question 92

What is a superset?

Answer 92

Involves 2 exercises that stress 2 opposing muscles

Question 93

What is a compound set?

Answer 93

Involves 2 different exercises that stress the same muscle group

Question 94

What is the "formula" for power?

Answer 94

Power = Work/Time

Question 95

How is power attained?

Answer 95

Performing heavy resistance repetitions at high speed

Question 96

Which must be established first: control or power?

Answer 96

Control

Question 97

What fiber conversion do we see with adapting endurance levels?

Answer 97

Type IIb conversation to Type IIa

Question 98

High levels of endurance can compromise what other part of training?

Answer 98

Strength

Question 99

What are the 3 plyometric phases?

Answer 99

Eccentric, amortization, concentric

Question 100

What is the eccentric plyometric phase for?

Answer 100

Prepares the muscle (lengthening)

Question 101

What is the amortization plyometric phase for?

Answer 101

Transitions the muscle (conversion)

Question 102

What is the concentric plyometric phase for?

Answer 102

Power (contraction)

Question 103

Is it better to have a shorter or longer amortization plyometric phase?

Answer 103

Shorter

Question 104

What is the phase called between the eccentric and concentric phases of plyometrics?

Answer 104

Amortization

Question 105

What is the term for an entire training period (i.e. one year)?

Answer 105

Macrocycle

Question 106

What is the term for a training cycle lasting many weeks to months?

Answer 106

Mesocycle

Question 107

What is the term for a training cycle lasting just 1 week?

Answer 107

Microcycle

Question 108

How long is a typical active resting period?

Answer 108

1-4 weeks

Question 109

What period follows the active rest period?

Answer 109

Preparatory period

Question 110

What is the major emphasis of the preparatory period?

Answer 110

Conditioning

Question 111

What are the divisions of the preparatory period?

Answer 111

Hypertrophy phase, strength phase, power phase

Question 112

Which phase of the preparatory period involves equal volume and intensity?

Answer 112

Strength phase

Question 113

Which phase of the preparatory period involves low volume and high intensity?

Answer 113

Power phase

Question 114

Which phase of the preparatory period involves the largest volume and lowest intensity?

Answer 114

Hypertrophy phase

Question 115

What period follows the preparatory period?

Answer 115

Competition period

Question 116

What type of volume and intensity levels are seen in the competition period?

Answer 116

Very high intensity, low volume

Question 117

What is the goal of the competition period?

Answer 117

Reach the highest level of fitness and performance for competition

Question 118

What is the order of the mesocycle periods?

Answer 118

Active resting period, preparatory period, competition period

Question 119

What are other markers of overtraining besides alteration in performance?

Answer 119

Loss of appetite, sleep disturbance, increase BP, resting heart rate, and/or BMR

Question 120

Is detraining the same as immobilization?

Answer 120

NO (just is cessation of regular physical training)

Question 121

How long of a time of inactivity does it take to decrease muscular endurance?

Answer 121

Only 2 weeks (also decreases oxidative enzyme activities, muscle glycogen storage, and blood supply)

Question 122

Which is quickly lost during a period of inactivity: speed, agility, or flexibility?

Answer 122

Flexibility (losses in speed and agility are small)

Question 123

Detraining has a significant effect on what form of endurance?

Answer 123

Cardiovascular (in comparison to muscle strength, power, and endurance)