Resistance Exercise (Ch. 6)

Question 1

Strength

Answer 1

The force-producing capacity of a muscle.

Question 2

Power

Answer 2

Work produced by a muscle per unit of time.

Question 3

Endurance

Answer 3

The ability to perform repetitive or sustained activities over a prolonged period of time.

Question 4

Overload principle

Answer 4

To improve muscle performance, the muscle must be challenged to perform at a greater level than it is accustomed to.

Question 5

SAID principle

Answer 5

• Specific Adaptation to Imposed Demands
• To improve a specific muscle element, the resistance program should match the constructs of that element.
• Body systems can adapt over time to the specific stresses placed on them (Wolff’s law).

Question 6

Reversibility principle

Answer 6

• Adaptive changes are reversible unless training is used functionally or in maintenance programs.
• Detraining begins 1-2 weeks after cessation of resistance training and continues until training effects are lost (2-4 weeks).

Question 7

Specificity

Answer 7

Exercises should mimic the desired function.

Question 8

Type I muscle fibers

Answer 8

• Endurance
• High resistance to fatigue
• Slow twitch
• Slow max muscle shortening velocity
• High capillary density
• Aerobic energy system
• Small diameter

Question 9

Type IIA muscle fibers

Answer 9

• Intermediate resistance to fatigue
• High capillary density
• Fast twitch
• Aerobic energy system
• Fast max muscle shortening velocity
• Intermediate diameter

Question 10

Type IIB muscle fibers

Answer 10

• Low resistance to fatigue
• Fast twitch
• Low capillary density
• Anaerobic energy system
• Large diameter
• Fast max muscle shortening velocity

Question 11

Signs and symptoms of muscle fatigue

Answer 11

• Possible pain or cramping
• Shaking or trembling of the contracting muscle
• Unintentional slowing of contraction velocity with successive repetitions
• Jerky or inconsistent active movements
• Use of substitute motions
• Inability to continue low intensity physical activity
• Inability to complete the movement pattern through the full range of available motion against the same resistance as before

Question 12

Muscle during childhood

Answer 12

• At birth, muscle mass = 25% body weight
• Total number of muscle fibers is established before birth or during early infancy
• Muscle fiber size increases linearly until puberty

Question 13

Muscle during adolescence

Answer 13

• Rapid growth in muscle fiber size and muscle mass (>30% per year)
• Rapid increase in muscle strength
• Marked difference between strength levels in boys and girls
• Boys will have more muscle hypertrophy with strength training

Question 14

Muscle during young - middle adulthood

Question 15

Explain force-velocity curve

Answer 15

• During a max effort concentric contraction, as the muscle shortening velocity increases, the force the muscle can generate decreases.
• During a max effort eccentric contraction, as the velocity of active muscle lengthening increases, force production initially increases and then quickly levels off.