Final Exam

Question 1

What are muscle performance components?

Answer 1

Strength, power, endurance

Question 2

What is the greatest measureable force put out during a single maximal effort?

Answer 2

Strength

Question 3

What are effects of training for strength?

Answer 3

Neural adaptations

Increase fiber diameter size

Question 4

Single burst of high intensity activity

Answer 4

Power

Force x distance

Question 5

What are the effects of training for power?

Answer 5

Speed of movement

Neural recruitment of muscle fibers

Question 6

What is the ability to perform low intensity, repetitive, sustained activities over a prolonged period of time?

Answer 6

Endurance

Question 7

What are the effects of endurance training?

Answer 7

Muscle changes oxidative and metabolic capacities become more efficient in the delivery and utilization of oxygen

Question 8

What is the overload principle?

Answer 8

if muscle performance is to improve, a load that exceeds the metabolic capacity of the muscle must be applied
*muscle must be challenged to perform at a greater level than it is accustomed

Question 9

What two variable does the overload principle manipulate to progressively load the muscle?

Answer 9

Intensity and volume

Question 10

What is intensity?

Answer 10

The amount of weight/ resistance being imposed upon the muscle

Question 11

What is volume?

Answer 11

The amount of repetitions, sets, or frequency of exercise

Question 12

How the overload principle be used in a strength training program?

Answer 12

Amount of resistance is incrementally and progressively increased

Question 13

What is the man focus of the overload principle as it refers to endurance training?

Answer 13

More emphasis is placed on increased the time a muscle contraction is sustained or the number of repetitions performed

Question 14

What does the SAID principle stand for?

Answer 14

Specific Adaptations to Imposed Demands

Question 15

How does the SAID principle assist therapists?

Answer 15

Helps therapists determine the exercise prescription and which parameters of exercise should be selected to create specific training effects that best meet specific functional needs and goals

Question 16

SAID principle- specificity of training

Answer 16

The improvement of strength, power, and endurance are specific to the training methods employed

Question 17

SAID principle- transfer of training

Answer 17

The carryover of training effects from one exercise or task to another
ie- a program designed to increase strength will also slightly improve muscular endurance

Question 18

What is the Reversibility Principle?

Answer 18

Detraining can occur in 1 to 2 weeks after cessation of resistance exercises

Question 19

What are the influences on tension in skeletal muscle?

Answer 19

Energy stores and blood supply
Fatigue
Recovery from exercise
Age related changes

Question 20

What changes occur to skeletal muscle structure as a result of training for strength?

Answer 20

Type IIB fiber hypertrophy
Hyperplasia of muscle fibers
Fiber remodeling from type IIB to IIA

Question 21

What changes occur to skeletal muscle structure as a result of training for endurance?

Answer 21

Minimal to no muscle fiber hypertrophy
Increase capillary bed density
Increase mitochondrial size and number

Question 22

What changes occur to the neural system as a result of training for strength?

Answer 22

Increased motor unit recruitment
Increase rate of firing
Increase synchronization of firing

Question 23

What changes occur to the neural system as a result of training for endurance?

Answer 23

NONE

Question 24

What changes occur to the metabolic system as a result of training for strength? (Same for endurance)

Answer 24

Increase ATP and PC storage
Increase myoglobin storage
Increased storage of triglyerides (not for strength)
Increase creatine phosphokinase
Increase myokinase

Question 25

What changes occur to body composition as a result of training for strength?

Answer 25

``` Increase lean (fat free mass) Decrease body fat ```

Question 26

What changes occur to body composition as a result of training for endurance?

Answer 26

No change in lean body mass | Decrease body fat

Question 27

What changes occur to connective tissue as a result of training for strength?

Answer 27

Increase tensile strength of tendons, ligaments, and connective tissue in muscle Increase bone mineral density (possible increase in bone mass)

Question 28

What changes occur to connective tissue as a result of training for endurance?

Answer 28

Increase tensile strength of tendons, ligaments, and connective tissue in muscle Increase bone mineralization w/ land based activities

Question 29

When would you use submaximal loads?

Answer 29

``` Early stages of soft tissue healing After prolonged immobilization Initial learning of exercise For children and older adults To improve endurance Warm-up or cool-down During slow isokinetic training to minimize compressive forces on joints ```

Question 30

When would you use near max or maximal loads?

Answer 30

When goal is to increase strength, endurance, and muscle size Healthy adults in the advanced phase of rehab preparing to return to high demand activities Condition program for individuals w/ no known pathology For weight lifters or body builders

Question 31

Benefits of resistance training

Answer 31

``` Prevents muscle loss Enhances metabolic rate Improves muscle mass Changes in body composition Improved bone mineral density Enhanced glucose metabolism Improved GI transit time Reduction in resting blood pressure Reduction in blood lipid levels ```

Question 32

Signs of muscle fatigue

Answer 32

Cramping, muscle pain, unintentional slowing of movement w/ continuous reps Movements are jerky, not smooth Failure to complete full ROM against same level of resistance Use of substitute motions to complete rep Decline in peak torque during isokinetic testing

Question 33

What is overtraining?

Answer 33

from training loads too high for the body to adapt; performance decreases rather than improves.

Question 34

What are results of overtraining?

Answer 34

Fatigue that does not resolve Substitution patterns Injury *Can have physiological and psychological effects