p.1
Muscle Strength Measurement Units
What is the role of muscle strength measurement units?
To quantify the strength output in a standardized manner.
p.1
Effects of Resistance Training
What are the effects of resistance training on the body?
Increased muscle mass, strength, and endurance.
p.1
Stretching Techniques and Principles
What is the importance of stretching techniques in strength training?
To improve flexibility and reduce the risk of injury.
p.2
Dynamic Strength Measurements
What are dynamic measurements used for in strength training?
To assess torques, acceleration, and velocity of body segments.
p.1
Muscle Strength Measurement Units
What is the primary focus of strength measurements?
To assess the amount of force a muscle can produce.
p.1
Dynamic Strength Measurements
What are common methods for measuring strength?
Isometric tests, dynamic tests, and one-repetition maximum (1RM) tests.
p.1
Progressive Resistance Exercise
What is the significance of progressive resistance exercise?
It helps in gradually increasing the load to enhance muscle strength.
p.1
FITT Principles for Strength Training
What does the FITT principle stand for?
Frequency, Intensity, Time, and Type of exercise.
p.1
Neural and Structural Adaptations
How does resistance training affect muscle adaptations?
It leads to neural and structural adaptations in muscles.
p.1
Concurrent Training Considerations
What is a key consideration in concurrent training?
Balancing strength training with endurance training to avoid interference.
p.40
Neural and Structural Adaptations
What is proprioception?
The body's ability to sense its position and movement.
p.5
Muscle Strength Measurement Units
How can the learning effect be minimized in strength testing?
By ensuring consistent testing conditions and practice.
p.33
Effects of Resistance Training
What is a subjective perception of muscle fatigue?
Increased difficulty to achieve desired submaximal or maximal exercise outcome.
p.13
Resistance Training Categories
Why are closed kinetic chain exercises considered more functional?
They involve multiple muscle groups along the kinetic chain.
p.30
Progressive Resistance Exercise
What are the common phases in periodization?
Preparation, competition, and transition phases.
p.24
Muscle Strength Measurement Units
How does nutrition affect muscle mass?
Proper nutrition provides the necessary nutrients for muscle repair and growth.
p.32
Effects of Resistance Training
Is DOMS related to lactate accumulation?
No, DOMS is irrelevant to lactate accumulation.
p.3
Dynamic Strength Measurements
What are dynamic measurements used for?
To assess muscle strength and performance during movement.
p.22
Effects of Resistance Training
What is the result of prolonged aerobic training on fast-twitch muscle fibers?
They become as fatigue resistant as slow twitch fibers.
p.34
Concurrent Training Considerations
What factors should be considered when designing a training program?
Health status, current fitness level, personal interest, individual goals, and previous resistance training experience.
p.30
Progressive Resistance Exercise
What is periodization in the context of training?
A systematic planning of athletic or physical training to optimize performance.
p.18
Effects of Resistance Training
What is one primary effect of resistance training on muscle strength?
Increased muscle strength and endurance.
p.30
Progressive Resistance Exercise
What is the primary goal of periodization?
To enhance performance and prevent overtraining.
p.35
Training Considerations
What should you avoid when returning to exercise after a break?
Do NOT jump right back into where you stopped.
p.16
Resistance Training Categories
Can Circuit Resistance Training be performed with machines?
Yes, it can be done with or without machines.
p.21
Effects of Resistance Training
What is the result of converting muscle fibers from fast twitch to slow twitch?
Increased endurance and fatigue resistance.
p.14
Resistance Training Categories
What is functional strength training?
A type of training that focuses on exercises that mimic everyday activities to improve overall strength and functionality.
p.21
Effects of Resistance Training
What is the primary effect of resistance training on muscle fiber composition?
It can lead to conversion of muscle fibers.
p.26
Concurrent Training Considerations
What is a suggested solution to mitigate the effects of aerobic training on resistance training?
Perform 20-30 minutes of aerobic training between aerobic and resistance training.
p.41
Neural and Structural Adaptations
What do Golgi tendon organs respond to?
Changes in muscle tension (both static and dynamic).
p.16
Resistance Training Categories
When is Circuit Resistance Training suitable?
For off-season conditioning.
p.41
Neural and Structural Adaptations
What is the effect of activating Golgi tendon organs?
Autogenic inhibition and facilitation of antagonist activation.
p.44
Stretching Techniques and Principles
How does stretching contribute to injury prevention?
By enhancing flexibility and preparing muscles for activity.
p.26
Effects of Resistance Training
What effect do aerobic exercises have on catabolic activity?
Aerobic exercises inhibit catabolic activity or intracellular signaling, affecting muscle adaptation to resistance training.
p.26
Effects of Resistance Training
How do aerobic exercises impact protein synthesis mechanisms?
Aerobic exercise inhibits protein-synthesis mechanisms.
p.24
Muscle Strength Measurement Units
What role do environmental factors play in muscle mass?
Environmental factors can impact training conditions and recovery.
p.5
Muscle Strength Measurement Units
What is the importance of standardized instructions in muscle strength measurement?
They ensure consistency and reliability in testing.
p.20
Neural and Structural Adaptations
What role do neural adaptations play in resistance training?
Neural adaptations improve the efficiency of muscle activation and coordination.
p.13
Resistance Training Categories
What is an example of closed kinetic chain exercises?
Body weight training or loaded training with a sling system.
p.20
Effects of Resistance Training
Can resistance training improve bone density?
Yes, resistance training can enhance bone density and reduce the risk of osteoporosis.
p.11
Resistance Training Categories
What is plyometric exercise?
A type of exercise involving rapid stretching followed by rapid contraction (stretch-shortening cycle).
p.9
Progressive Resistance Exercise
What is the recommended training volume for resistance exercises?
30 to 40 repetitions maximum (RM).
p.39
Neural and Structural Adaptations
How many intrafusal muscle fibers are typically found in a muscle spindle?
3 to 10 intrafusal muscle fibers.
p.5
Muscle Strength Measurement Units
Why is a consistent testing position important?
To maintain the same joint angle for accurate measurements.
p.28
Concurrent Training Considerations
What is the hypothesis regarding concurrent resistance training?
It affects molecular signaling of mitochondrial biogenesis related to endurance training.
p.26
Concurrent Training Considerations
What is one hypothesis regarding aerobic training and strength improvements?
Aerobic training adversely affects strength improvements.
p.24
Muscle Strength Measurement Units
What is one factor that affects muscle mass?
Nervous system activation.
p.16
Resistance Training Categories
Who can benefit from Circuit Resistance Training?
Patients with cardiac, coronary, or spinal cord injuries.
p.45
Stretching Techniques and Principles
What is the primary purpose of static stretching?
To prevent low back pain, injury, or DOMS (Delayed Onset Muscle Soreness), though evidence is lacking.
p.14
Resistance Training Categories
What types of exercises are commonly included in functional strength training?
Exercises that involve multiple joints and muscle groups, such as squats, lunges, and kettlebell swings.
p.12
Effects of Resistance Training
How does resistance training benefit the nervous system?
It trains the nervous system to respond quickly to activate muscles.
p.14
Resistance Training Categories
How does functional strength training differ from traditional strength training?
It emphasizes movements that are relevant to daily life rather than isolating specific muscles.
p.5
Muscle Strength Measurement Units
What role does adequate practice play before testing?
It helps to familiarize individuals with the testing procedure.
p.14
Effects of Resistance Training
Who can benefit from functional strength training?
Individuals of all fitness levels, especially those looking to enhance their daily functional movements.
p.7
Resistance Training Categories
What is the first category of resistance training?
Variable resistance with dynamic constant external resistance training using dumbbells or barbells.
p.43
Stretching Techniques and Principles
What does the principle of specificity imply in stretching?
All gains are specific to the velocity of movement.
p.22
Effects of Resistance Training
What effect does prolonged low frequency electrical stimulation have on muscle fibers?
It converts fast twitch motor units to slow twitch fibers.
p.28
Concurrent Training Considerations
How does resistance training after endurance training affect molecular signaling?
It can amplify molecular signaling of mitochondrial biogenesis compared to single-mode endurance exercise.
p.35
Training Considerations
What is essential to perform before and after exercising?
Always perform warm-up and cool-down exercises.
p.12
Effects of Resistance Training
What is one advantage of resistance training?
It increases forces that overload the muscles, leading to greater power.
p.2
Muscle Strength Measurement Units
What can be measured using an isokinetic dynamometer?
Average and peak force/torque and power during movement.
p.10
Progressive Resistance Exercise
What is Progressive Resistance Exercise (PRE)?
A method of strength training that gradually increases the amount of resistance used.
p.35
Training Considerations
What risk is associated with taking fluoroquinolone antibiotics?
Increased likelihood of tendon rupture, joint, and muscle damage.
p.45
Stretching Techniques and Principles
Who may benefit from stretching?
People with range of motion (ROM) imbalances due to genetics, disuse after an injury, or inactivity.
p.11
Progressive Resistance Exercise
What is the significance of the amortization phase in plyometric training?
It should be less than 0.1 seconds to optimize training adaptation.
p.25
Concurrent Training Considerations
What is the benefit of combining resistance training and aerobic training?
It can enhance overall fitness and health.
p.8
FITT Principles for Strength Training
What does intensity refer to in strength training?
How hard you workout, e.g., the weight of dumbbells.
p.29
Progressive Resistance Exercise
What is the recommended volume for training in Phase 3?
3 to 5 sets, 2 to 4 reps.
p.12
Effects of Resistance Training
What kind of stress does resistance training place on the body?
High stress on the involved joints, muscles, and connective tissues.
p.18
Effects of Resistance Training
What psychological effect can resistance training have?
Enhanced mood and reduced symptoms of anxiety and depression.
p.26
Concurrent Training Considerations
How do high energy demands of aerobic training impact muscle growth?
They limit muscle growth and metabolic responsiveness to resistance training.
p.20
Effects of Resistance Training
What are the primary effects of resistance training on muscle strength?
Resistance training increases muscle strength through neural adaptations and muscle hypertrophy.
p.16
Effects of Resistance Training
What does Circuit Resistance Training improve?
Cardiovascular fitness and endurance.
p.45
Stretching Techniques and Principles
When should static stretching be performed?
After exercise or during a training session.
p.33
Effects of Resistance Training
What is muscle fatigue?
A decline in muscle tension or force capacity with repeated stimulation or during a given time period.
p.9
Progressive Resistance Exercise
What is the concept of Progressive Resistance Exercise?
It involves gradually increasing the resistance or load to enhance strength and muscle growth.
p.8
FITT Principles for Strength Training
What is the recommended frequency for strength training?
Several times a week, e.g., 2-3 times per week on nonconsecutive days.
p.20
Effects of Resistance Training
What cardiovascular benefits can result from resistance training?
Resistance training can improve cardiovascular health by enhancing blood flow and reducing blood pressure.
p.10
Progressive Resistance Exercise
What is the primary goal of Progressive Resistance Exercise?
To enhance muscle strength and endurance over time.
p.20
Effects of Resistance Training
How does resistance training impact metabolic rate?
It can increase resting metabolic rate, aiding in weight management.
p.23
Effects of Resistance Training
What is the effect of strength training on glycogen content in muscle?
Large increase (++) for fast twitch fibers and moderate increase (+) for slow twitch fibers.
p.32
Effects of Resistance Training
What cellular change is associated with DOMS?
Altered calcium regulation in cells.
p.13
Resistance Training Categories
How do open kinetic chain exercises compare in functionality to closed kinetic chain exercises?
They are less functional.
p.8
FITT Principles for Strength Training
What is an example of a rest period in strength training?
A rest period of 30 seconds between sets or no time limit.
p.3
Computer-Assisted Force and Power Measurement
What is the purpose of computer-assisted force and power measurement?
To provide accurate and objective data on muscle performance.
p.21
Effects of Resistance Training
What type of electrical stimulation can convert fast twitch motor units to slow twitch fibers?
Prolonged low frequency electrical stimulation.
p.35
Training Considerations
What should you do if you stop exercising for 2 weeks?
Start back slowly at about half of the level that you stopped.
p.35
Training Considerations
How should you increase your exercise intensity after a break?
Gradually increase your intensity over a 1- or 2-week period.
p.14
Effects of Resistance Training
What are the benefits of functional strength training?
Improves balance, coordination, and strength for daily activities.
p.18
Effects of Resistance Training
How does resistance training affect muscle size?
It promotes muscle hypertrophy.
p.39
Neural and Structural Adaptations
What is proprioception?
The body's ability to sense its position and movement.
p.43
Stretching Techniques and Principles
What is the principle of progressive overload in stretching?
It requires stretching beyond the normal range, causing mild discomfort.
p.32
Effects of Resistance Training
What type of exercise increases the risk of DOMS?
Eccentric exercise, such as downhill running.
p.18
Effects of Resistance Training
What impact does resistance training have on bone density?
It increases bone density and strength.
p.15
Resistance Training Categories
What is the primary goal of Circuit Resistance Training?
To improve body composition, muscular strength and endurance, and cardiovascular fitness.
p.12
Effects of Resistance Training
What mechanical properties are improved through resistance training?
The mechanical properties of the muscle-tendon complex.
p.17
Neural and Structural Adaptations
How does resistance training affect motor neuron excitability?
It increases motor neuron excitability.
p.11
Resistance Training Categories
What types of movements are considered explosive in plyometric training?
Jumping, hopping, and skipping.
p.25
Concurrent Training Considerations
What should be considered when doing both types of training?
The balance and scheduling of workouts to avoid fatigue.
p.45
Stretching Techniques and Principles
What is the recommended solution before stretching?
Assess your client first.
p.39
Neural and Structural Adaptations
What do muscle spindles respond to?
Rapid changes in muscle length.
p.36
Effects of Resistance Training
What symptom indicates severe respiratory distress?
Severe shortness of breath.
p.40
Neural and Structural Adaptations
What do muscle spindles respond to?
Rapid changes in muscle length.
p.15
Dynamic Strength Measurements
How many different exercises are typically included in a Circuit Resistance Training session?
8 to 15 different exercises.
p.7
Resistance Training Categories
What is the fourth category of resistance training?
Constant resistance with constant equipment, which is not available.
p.29
Progressive Resistance Exercise
How does periodized training compare to non-periodized training in terms of muscle strength?
Periodized training is greater than non-periodized training.
p.28
Concurrent Training Considerations
What is the effect of concurrent training on muscle oxidative capacity?
It enhances muscle oxidative capacity.
p.44
Stretching Techniques and Principles
What is one benefit of regular stretching?
It can improve overall muscle function and reduce muscle stiffness.
p.41
Neural and Structural Adaptations
Where are Golgi tendon organs located?
At the musculotendinous junction.
p.2
Muscle Strength Measurement Units
What is the function of an isokinetic dynamometer?
To provide a maximum counterforce throughout the full range of motion at a constant velocity.
p.24
Muscle Strength Measurement Units
How do endocrine effects influence muscle mass?
Hormones regulate muscle growth and metabolism.
p.18
Effects of Resistance Training
What adaptation occurs in the nervous system due to resistance training?
Improved neuromuscular coordination.
p.24
Muscle Strength Measurement Units
What is the impact of physical activity on muscle mass?
Regular physical activity promotes muscle growth and maintenance.
p.25
Concurrent Training Considerations
What are the two types of training discussed?
Resistance training and aerobic training.
p.8
FITT Principles for Strength Training
What happens with inconsistent training?
It leads to modest training adaptations and loss of muscle strength and size.
p.13
Resistance Training Categories
What is a characteristic of some closed kinetic chain exercises?
They require high stability of joints.
p.19
Effects of Resistance Training
What is hypertrophy in the context of resistance training?
Increase in fiber size and strength.
p.45
Stretching Techniques and Principles
What is the conclusion about the chronic increase in range of motion (ROM)?
The benefits are inconclusive.
p.17
Neural and Structural Adaptations
What role does the central nervous system play in resistance training?
It activates during resistance training.
p.5
Muscle Strength Measurement Units
What should be predetermined before testing?
The number of testing repetitions.
p.17
Neural and Structural Adaptations
What is motor unit synchronization?
The coordination of motor units' firing rates.
p.23
Effects of Resistance Training
What is the effect of strength training on capillary density?
Moderate increase (+) in fast twitch fibers; unknown (?) in slow twitch fibers.
p.27
Concurrent Training Considerations
What is the primary focus of resistance training?
To increase muscle strength and size.
p.17
Neural and Structural Adaptations
What is the effect of neural inhibitory reflexes in resistance training?
They can inhibit muscle contraction.
p.42
FITT Principles for Strength Training
What factors determine the type of stretching to be performed?
Equipment and structures to be stretched.
p.38
Stretching Techniques and Principles
What does PNF stand for in stretching techniques?
Proprioceptive Neuromuscular Facilitation.
p.22
Effects of Resistance Training
What happens when fast-twitch muscle fibers are surgically innervated to a slow-twitch motor unit?
The fast-twitch fibers change to slow twitch fibers.
p.44
Stretching Techniques and Principles
Can stretching prevent pain or injury?
Stretching may help reduce the risk of injury and alleviate pain by improving flexibility and range of motion.
p.34
Concurrent Training Considerations
How should high-risk individuals be treated in training considerations?
They should be identified and monitored closely.
p.24
Muscle Strength Measurement Units
How do genetics influence muscle mass?
Genetics can determine the potential for muscle growth and development.
p.5
Muscle Strength Measurement Units
Why is a standardized duration and intensity of warm-up necessary?
To prepare the body adequately for testing.
p.45
Stretching Techniques and Principles
What are the benefits of dynamic stretching?
It helps increase temperature and blood circulation before activity.
p.12
Effects of Resistance Training
In what way does resistance training improve sports performance?
It better simulates sports activities such as pitching and boxing.
p.27
Concurrent Training Considerations
What are the benefits of combining endurance and resistance training?
Combining both can improve overall fitness, enhance muscle strength, and increase cardiovascular health.
p.33
Neural and Structural Adaptations
What central nervous system factors contribute to exercise-induced fatigue?
Altered neurotransmitters (e.g., serotonin, ACh, dopamine) and neuromodulators affecting mood and perception toward exercise.
p.18
Effects of Resistance Training
How does resistance training influence metabolic rate?
It can increase resting metabolic rate.
p.27
Concurrent Training Considerations
What is a potential drawback of doing endurance and resistance training together?
It may lead to interference effects, where one type of training can diminish the gains from the other.
p.7
Resistance Training Categories
What is a key property of the first category of resistance training?
It may only strengthen part of the muscle at a certain range of motion (ROM).
p.43
Stretching Techniques and Principles
What is the principle of reversibility in stretching?
All gains can be lost within 4 to 8 weeks without stretching.
p.19
Effects of Resistance Training
What metabolic enzymes are affected by resistance training?
Enzymes for glycolysis and aerobic metabolism.
p.11
FITT Principles for Strength Training
What is the recommended structure for sets and repetitions in plyometric training?
1-2 sets of 6-8 reps of low intensity drills followed by several sets of higher intensity exercises.
p.10
Progressive Resistance Exercise
What are the benefits of Progressive Resistance Exercise?
Improved muscle strength, endurance, and overall physical performance.
p.19
Effects of Resistance Training
What effect does resistance training have on basal metabolism?
It increases basal metabolism.
p.4
Muscle Strength Measurement Units
How is acceleration measured in linear motion?
Meters per second squared (m/s²).
p.42
FITT Principles for Strength Training
What is the recommended protocol for PNF stretching?
6 seconds hold followed by a 10 to 30 seconds stretch.
p.38
Stretching Techniques and Principles
What are the components of PNF stretching?
Passive stretching combined with isometric and concentric muscle contraction.
p.2
Computer-Assisted Force and Power Measurement
What does a force platform measure?
External muscle force by a limb during jumping.
p.2
Computer-Assisted Force and Power Measurement
What types of forces can be measured during movement?
Forces during all phases of a movement, such as cycling.
p.20
Effects of Resistance Training
How does resistance training affect muscle hypertrophy?
It promotes muscle hypertrophy by increasing the size of muscle fibers.
p.13
Resistance Training Categories
What type of exercises involve both agonists and antagonists around a joint?
Closed kinetic chain exercises.
p.32
Effects of Resistance Training
What physiological changes can contribute to DOMS?
Muscle tears, osmotic pressure changes, muscle spasms, and active inflammation.
p.30
Progressive Resistance Exercise
What does periodization typically involve?
Cycles of varying intensity and volume in training.
p.39
Neural and Structural Adaptations
What are muscle spindles?
Specialized sensory receptors located in muscles that detect changes in muscle length.
p.34
Progressive Resistance Exercise
How is improvement in resistance training related to initial training status?
Improvements are greater for individuals with lower initial training status.
p.17
Neural and Structural Adaptations
What is one effect of neural adaptation in resistance training?
Efficiency in neural recruitment pattern.
p.35
Training Considerations
What should you be careful about during stretching if on fluoroquinolone antibiotics?
Be careful due to the risk of tendon rupture and muscle damage.
p.42
FITT Principles for Strength Training
What is the recommended frequency for stretching according to FITT?
2 to 3 times per week for at least 3 to 4 weeks.
p.12
Effects of Resistance Training
What is a major disadvantage of resistance training?
There is a high risk of injury if performed inappropriately.
p.40
Neural and Structural Adaptations
What are muscle spindles?
Specialized sensory receptors located within muscles that detect changes in muscle length.
p.27
Concurrent Training Considerations
How can endurance and resistance training be effectively integrated?
By scheduling them on different days or separating them within the same day.
p.33
Neural and Structural Adaptations
What is neuromuscular fatigue?
Fatigue at the neuromuscular junction via an unknown mechanism.
p.32
Effects of Resistance Training
What connective tissue issue can contribute to DOMS?
Overstretching and tearing of connective tissues.
p.15
FITT Principles for Strength Training
What is the rest period between exercises in Circuit Resistance Training?
15 seconds or 30 seconds.
p.36
Effects of Resistance Training
What cognitive symptoms may arise during a health emergency?
Confusion and disorientation.
p.17
Neural and Structural Adaptations
Why is neural facilitation important in the early stages of resistance training?
It is crucial for rapid and highly specific strength increases.
p.37
Stretching Techniques and Principles
What does PNF stand for in stretching?
Proprioceptive Neuromuscular Facilitation.
p.38
Stretching Techniques and Principles
What are the methods used in PNF stretching?
Hold-relax, contract-relax, and hold-relax with agonist contraction.
p.32
Effects of Resistance Training
What can help prevent DOMS?
Low dose maximal eccentric contraction or isometric exercise before strenuous exercises.
p.18
Effects of Resistance Training
What cardiovascular benefits can result from resistance training?
Improved cardiovascular health and function.
p.7
Resistance Training Categories
What characterizes the second category of resistance training?
Constant resistance with isokinetic and hydraulic equipment where the person controls speed.
p.19
Effects of Resistance Training
How does resistance training affect ligaments and tendons?
It promotes cell proliferation and increases strength.
p.42
FITT Principles for Strength Training
What does 'time' refer to in the FITT principles for stretching?
The duration of a single stretching session.
p.19
Effects of Resistance Training
How does resistance training influence lean muscle mass?
It increases lean muscle mass.
p.7
Resistance Training Categories
What is the purpose of the third category of resistance training?
To match the exercise strength curve, such as with Nautilus equipment.
p.31
Effects of Resistance Training
What adaptations are reversed by stopping resistance training for several weeks?
Training-related neuromuscular and hormonal adaptations.
p.17
Neural and Structural Adaptations
What is a combined effect of neural facilitation?
Increased quantity of inhibitory neurotransmitter transported to the motor neuron.
p.37
Stretching Techniques and Principles
Why is stretching important in physical training?
It improves flexibility and reduces the risk of injury.
p.29
Progressive Resistance Exercise
What are the benefits of periodized training on body mass?
Periodized training is greater than non-periodized training.
p.36
FITT Principles for Strength Training
What should be followed when prescribing exercises?
Specific protocols or guidelines.
p.33
Effects of Resistance Training
What muscle-level factors contribute to exercise-induced fatigue?
Decreased glycogen content, insufficient oxygen, increased lactate, acidic environment, depletion of key enzymes, and ionic imbalance.
p.13
Resistance Training Categories
What type of exercises are easier to perform?
Open kinetic chain exercises.
p.8
FITT Principles for Strength Training
What does 'time' refer to in the context of strength training?
The duration of a single workout, including rest periods.
p.9
Progressive Resistance Exercise
How many sets and rest time are suggested for 6 RM?
5 sets with 60 seconds rest.
p.25
Concurrent Training Considerations
What is a potential drawback of combining both training types?
It may lead to overtraining if not properly managed.
p.11
Resistance Training Categories
What is ballistic resistance training?
A form of training that involves explosive movements.
p.17
Neural and Structural Adaptations
What does neural facilitation (disinhibition) refer to?
Increased sensitivity of motor units to inhibitory neurotransmitters.
p.36
Effects of Resistance Training
What heart rate conditions should be monitored?
Extremely high or low heart rate.
p.37
Stretching Techniques and Principles
What are common types of stretching techniques?
Static, dynamic, ballistic, and PNF stretching.
p.36
Effects of Resistance Training
What unusual physical response might be a cause for concern?
Excessive or unusual sweating.
p.36
FITT Principles for Strength Training
What should be adjusted for individuals with specific health concerns?
FITT for both strengthening and stretching.
p.23
Effects of Resistance Training
How does endurance training affect oxidative capacity?
Large increase (++) in slow twitch fibers and moderate increase (+) in fast twitch fibers.
p.25
Concurrent Training Considerations
Can resistance training and aerobic training be performed on the same day?
Yes, but it's important to manage intensity and recovery.
p.15
Progressive Resistance Exercise
How long should each exercise be performed in Circuit Resistance Training?
As many times as possible in 30 seconds.
p.5
Muscle Strength Measurement Units
What are the two types of strength measurements mentioned?
The highest strength or average strength.
p.8
FITT Principles for Strength Training
How should each lift be performed during strength training?
Each lift should be slow and controlled.
p.36
Effects of Resistance Training
What can severe muscle cramps indicate?
Potential health issues or dehydration.
p.11
Effects of Resistance Training
What role does potential energy play in plyometric exercises?
It is stored in stretched muscles and contributes to explosive movements.
p.29
Progressive Resistance Exercise
What effect does periodized training have on fat-free mass?
Periodized training is greater than non-periodized training.
p.38
Stretching Techniques and Principles
What is an advantage of PNF stretching?
It may achieve better flexibility.
p.10
Progressive Resistance Exercise
How does Progressive Resistance Exercise typically progress?
By increasing the weight or resistance as the individual becomes stronger.
p.40
Neural and Structural Adaptations
How many intrafusal muscle fibers are typically found in a muscle spindle?
3 to 10 intrafusal muscle fibers.
p.11
FITT Principles for Strength Training
What is the target number of repetitions per session in plyometric training?
More than 40 repetitions per session.
p.42
FITT Principles for Strength Training
What is the recommended hold time for stretches?
10 to 30 seconds (30 to 60 seconds for older people).
p.23
Effects of Resistance Training
What is the effect of endurance training on fat oxidation?
Large increase (++) in slow twitch fibers and moderate increase (+) in fast twitch fibers.
p.17
Neural and Structural Adaptations
What is the role of Golgi tendon organs in resistance training?
They are inhibited to allow greater force production.
p.4
Muscle Strength Measurement Units
What unit is used for moment of inertia?
Kilogram meters squared (kg/m²).
p.29
Progressive Resistance Exercise
What types of activities are included in Phase 4?
Recreational activities and different types of activity.
p.29
Progressive Resistance Exercise
What is the effect of periodized training on body fat?
Periodized training is less than non-periodized training.
p.38
Stretching Techniques and Principles
What is a disadvantage of PNF stretching?
It increases the risk of muscle injury.
p.27
Concurrent Training Considerations
What is the primary focus of endurance training?
To improve cardiovascular fitness and stamina.
p.7
Resistance Training Categories
What is a benefit of the second category of resistance training?
Provides maximum resistance at all times while exercising at different speeds for better results.
p.4
Muscle Strength Measurement Units
What unit represents angular velocity?
Radians per second (rad/s).
p.19
Effects of Resistance Training
What impact does resistance training have on bone density?
It increases bone density and cross-sectional area (CSA).
p.5
Muscle Strength Measurement Units
What is a key characteristic of highly reproducibility tests?
They yield consistent results across multiple trials.
p.5
Muscle Strength Measurement Units
Why is it important to understand individual differences in size and composition?
To accurately assess muscle strength relative to individual capabilities.
p.15
Resistance Training Categories
What is a key characteristic of Circuit Resistance Training regarding muscle overload?
It does not involve brief intervals of heavy, local muscle overload.
p.17
Neural and Structural Adaptations
What is an advantage of neural facilitation in resistance training?
Simultaneous recruitment of all motor units for all-out or power activities.
p.38
Stretching Techniques and Principles
What responses are involved in PNF stretching?
Autogenic and reciprocal inhibition responses of Golgi tendon organs (GTO).
p.36
FITT Principles for Strength Training
What potential precaution should be considered in exercise prescription?
Conditions like diabetes.
p.29
Progressive Resistance Exercise
What type of training is emphasized in Phase 3?
Short periods of interval training involving sports-specific movements.
p.7
Resistance Training Categories
What equipment is used in the third category of resistance training?
CAM-adjusted equipment and concentric-eccentric apparatus.
p.8
FITT Principles for Strength Training
What does 'type' refer to in the FITT principles?
The specific type of exercise depending on interest and affordability, e.g., dumbbells, barbells, calisthenics.
p.36
Effects of Resistance Training
What symptoms might suggest a person is experiencing a health crisis?
Dizziness and lightheadedness.
p.11
Resistance Training Categories
What are high intensity drills in plyometric training?
Exercises like deep jumps that require significant effort.
p.4
Muscle Strength Measurement Units
What is the unit for angular acceleration?
Radians per second squared (rad/s²).
p.36
FITT Principles for Strength Training
Who should exercise prescriptions be cautious for?
People with orthopedic problems and comorbidities.
p.38
Stretching Techniques and Principles
What is the purpose of GTO responses after contraction?
To facilitate stretching.
p.38
Stretching Techniques and Principles
What was PNF initially developed for?
Patients with neuromuscular paralysis.
