Test 3

Question 1

Strength X Speed =

Answer 1

Power

Question 2

Resistance is immovable; no visible movement of joint

Answer 2

Static/ isometric

Question 3

Example of static/ isometric strength

Answer 3

Pushing shoulder against the wall

Question 4

Visual joint movement

Answer 4

Dynamic strength

Question 5

Type of dynamic strength that is constant resistance through full range of motion

Answer 5

Isotonic

Question 6

Muscle actively shortens

Answer 6

Concentric

Question 7

Muscle actively lengthens

Answer 7

Eccentric

Question 8

Maximal contraction of strength

Answer 8

Isokenetic

Question 9

What are the differen principles of resistance training?

Answer 9

1. Overload
2. Specificity
3. SAID
4. Periodization
5. Prioritization

Question 10

What does SAID mean?

Answer 10

Specific Adaptations to imposed demands

Question 11

Systemic manipulation of active program

Answer 11

Periodization

Question 12

Training priority based on goals of individual

Answer 12

Prioritization

Question 13

Ability of muscles to exert a force for many repetitions or an extended period

Answer 13

Endurance

Question 14

Health related goals of resistance training

Answer 14

1. Make ADLs less stressful

2. Effectively manage/ prevent chronic diseases

Question 15

FITT for resistance training

Answer 15

F- 2-3 days/wk
I- depends on person
T- no specific duration; 8-12 reps. 2-4 sets
T- each major muscle group

Question 16

Progression for resistance training

Answer 16

Gradual progression of greater resistance, add more reps then can add sets

Question 17

Pattern in resistance training

Answer 17

Rest for 2-3 mins between each set, and at least 48 hours rest between sessions for any single muscle group

Question 18

Intensity for beginners/sedentary ppl doing RT

Answer 18

40-50% 1RM

Question 19

RT intensity for novice to intermediate exercisers

Answer 19

60-70% 1RM

Question 20

Why is muscle balance important?

Answer 20

Agonist/antagonist imbalance causes joint instability, which increases risk of injury

Question 21

The order of exercises affect — and —?

Answer 21

Force production and fatigue rate

Question 22

Unilateral (right vs left side) difference should be no more than what %?

Answer 22

10-15%

Question 23

Upper body (relative BP) should be at least — % of lower body

Answer 23

40-60%

Question 24

You should inhale just before and during what phase?

Answer 24

Eccentric (lowering) phase

Question 25

You should exhale during what phase?

Answer 25

Concentric (lifting) phase

Question 26

When we attempt to forcibly exhale while keeping the mouth and nose closed

Answer 26

Valsalva maneuver

Question 27

What is exercise induced hypertrophy?

Answer 27

It is an increase in muscle size due to an increase in the number and size of myofibrils

Question 28

Is it possible to increase the number of muscle fibers by resistance training?

Answer 28

Probably not, maybe by hyperplasia

Question 29

Does resistance training alter muscle fiber type from ST to FT?

Answer 29

RT increases the size of fast twitch fibers, but there is no evidence that it can alter or convert the fibers

Question 30

How much do women's muscles hypertrophy in response to RT?

Answer 30

It is about the same for men as it is for women

Question 31

What causes increase in muscle side with RT?

Answer 31

Hormonal mechanisms Exercise intensity Rest between sets

Question 32

Do protein and amino acid supplements maximize muscle growth and strength?

Answer 32

No!

Question 33

Do creating supplements enhance strength?

Answer 33

Yes, it increases muscle creative therefore increasing intensity and volume

Question 34

Factors that influence flexibility

Answer 34

1. Age 2. Gender 3. Body type 4. Integrity of ligaments, joints, muscle 5. Warm-up 6. Inactivity

Question 35

The best time to stretch?

Answer 35

When core temp of muscles is warm, like end of warm-up or during cool down

Question 36

Benefits of flexibility training?

Answer 36

``` More graceful Enhanced performance Relaxation Prevent injury Rehab Reduced risk of lower back pain Improve balance Improved fitness, posture ```

Question 37

Flexibility training principles

Answer 37

Overload Specificity Progression Variability

Question 38

FITTVPPfor flexibility

Answer 38

``` F-2-3 days/wk, daily is most effective I- till tight T- hold 10-30s, older adults 30-60s T- each major muscle tendon unit V- 60 seconds per unit P- 2-4 reps, add heat Progression-Unknown ```

Question 39

Advantages of neuromotor exercise

Answer 39

Benefits older adults the most, helps balance, agility, muscle strength