PKIN 0460

Question 1

What is strength?

Answer 1

The ability of muscles to exert force against resistance or to apply force.

Question 2

Why is strength training valuable for improving performance?

Answer 2

It enhances athletic performance and general fitness.

Question 3

What are some examples of movements performed against resistance?

Answer 3

Sprinting against body weight, shot putting against the weight of the shot, wrestling against opponents.

Question 4

Define muscle contraction.

Answer 4

Muscle contraction is the shortening of muscle fibers, leading to movement.

Question 5

How do muscles work?

Answer 5

Muscles contract by shortening in length when stimulated.

Question 6

What is the function of skeletal muscles?

Answer 6

They are responsible for athletic movements and can be improved through strength training.

Question 7

Define agonist and antagonist muscles.

Answer 7

Agonist muscles are prime movers responsible for contraction, while antagonists oppose their action and relax.

Question 8

Explain isotonic muscle contraction.

Answer 8

It involves a change in muscle length, creating movement against a constant resistance.

Question 9

What are the two types of isotonic contractions?

Answer 9

Concentric contraction (muscle shortens) and eccentric contraction (muscle lengthens).

Question 10

Define isometric muscle contraction.

Answer 10

It involves muscle contraction with no movement or change in muscle length.

Question 11

What is maximum strength?

Answer 11

The greatest force a muscle can exert in one maximum muscular contraction.

Question 12

Describe strength endurance.

Answer 12

It’s the ability of muscles to sustain contraction over time against moderate resistance.

Question 13

Define power in the context of strength.

Answer 13

Power is the ability to overcome resistance with maximal contraction speed.

Question 14

Name the main movements in joints.

Answer 14

Flexion, extension, abduction, adduction, rotation.

Question 15

What are the rules for safe strength training?

Answer 15

Warm-up, use correct technique, secure equipment, progress gradually, breathe naturally, work with a spotter, avoid training when unwell, stop if feeling sharp pain.

Question 16

What factors influence program design?

Answer 16

Goals, sport specificity, desired outcome (bulk, endurance, power), age, training level, and available time.

Question 17

What should be considered when choosing strength exercises?

Answer 17

Total body involvement, sport specificity, and whether to focus on single-joint isolation or multi-joint exercises.

Question 18

Explain the scale of intensity in strength training.

Answer 18

It ranges from low to super-maximum, based on the percentage of maximum performance intensity.

Question 19

How many sessions per week are recommended for significant strength gains?

Answer 19

Two to three sessions per week.

Question 20

What are the steps for designing a training program?

Answer 20

Select exercises, test maximum strength, determine type of strength needed, develop program, and test again for adjustments.

Question 21

What are some training systems used in weight training?

Answer 21

Simple set, pyramid system, muscle failure, super set, supplementary exercises, and burns.

Question 22

What are the fundamental principles of strength training?

Answer 22

Overload, progressive resistance, arrangement of exercise, specificity, individualization, and breathing.

Question 23

How should breathing be coordinated during weight lifting?

Answer 23

Exhale through the mouth while performing the work.

Question 24

What is the minimum recommended strength training regimen?

Answer 24

One set of 8-12 repetitions of 8-10 exercises, targeting major muscle groups, at least 2 days a week.

Question 25

What are some basic exercises for a strength training program?

Answer 25

Bench press, lat pulldown, overhead press, bicep curl, tricep pulldown, squat, leg extension, leg curl, abdominal crunch.