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Terms in this set (42)
Fat-free mass consists of what?
6. connective tissue
The microtrauma-repair and muscle remodeling processes require increased energy for at least __________ hours following a challenging strength training session
What are the three factors that are proposed to stimulate hypertrophy?
1. mechanical tension
2. metabolic stress
3. muscle damage
During muscular contractions, what happens to intramuscular plasma concentration? What happens as a result?
1. It increases
2. cellular swelling
How is blood brought in to the muscle pump?
blood is pumped in but removal is reduced, which leads to increased plasma and solute concentration, which brings more blood into cells
Cellular swelling may induce __________ as a means of survival
T or F, metabolites found in the skeletal muscle pump can't be removed
Which type of cells act as muscle stem cells?
What are the two principal long-term physiological adaptations to progressive resistance exercise?
1. Increased muscular strength
2. Increased muscular size
Muscular hypertrophy is a long term response due to what?
acute responses from satellite cells
What are the two tissue adaptations that occur in a strength trained muscle?
1. an increase in the number of myofibrils, which results in greater muscle contraction force
2. An increase in the muscle cell sarcoplasm that surrounds the myofibrils, which results in increased cross-sectional area
T or F, exercise can increase resting levels of testosterone
F, it only acutely increases it
What is the most important factor for attaining large muscle size?
muscle length in relation to bone length
What is the muscle force arm?
The distance from the joint axis of rotation to the muscle-tendon insertion point
What is the resistance force arm?
The distance from the joint axis of rotation to the resistance application point
What is the relationship between effort and resistance in a 1st class lever?
Effort and resistance are on opposite sides of AOR
Seesaws and head tilting involve what type of lever?
What is the relationship between effort and resistance in a second class lever?
effort and resistance are on the same side of AOR, with the axis being near resistance
The gastrocnemius and wheelbarrows are examples of what lever?
The second class lever is designed to produce what type of movements?
What is the relationship between effort and resistance in a third class lever?
Effort and resistance are on the same side of AOR, with the axis being near the force
The biceps during elbow flexion is an example of what type of lever?
Third class levers are designed to produce what type of movements?
speed and range of motion
T or F, limb length does not impact muscle hypertrophy
T, it only affects strength performance
Shorter limbs provide what over longer limbs?
Muscular power is the product of what?
1. muscular strength
2. movement speed
Training with light resistance enables _______________ but results in _______________
1. fast movement speed
2. low power output
Training with heavy resistance enables _________ but results in __________
1. high strength
2. low power
What type of training results in the highest power output and the most effective means of increasing muscular power?
medium resistance with moderate to fast movement speeds
What are the training variables that go in to creating a exercise program?
1. A needs assessment
2. training experience
3. current conditioning level
4. necessary recovery periods between sessions
5. appropriate exercises and exercise order consistent with program needs and goals
6. exercise volume and load
7. appropriate rest intervals between sets
What are the two ways training intensity can be identified?
1. percentage of maximum resistance used in an exercise
2. the effort level achieved during an exercise set
Most periodization models begin with ____________, progress to ______________, and then conclude with ________________
1. high volume/lower intensity
2. moderate volume/moderate intensity
3. lower volume/higher intensity
Typical resistance training programs use ______ sets of core exercises and ________ sets of assistance exercises
What is the recommended movement speed for machine exercises?
What is the recommended rest period for replenishing phosphagen stores?
How often should a beginning trainer be working out?
How often should an intermediate trainer be working out?
How often should an experienced trainer be working out'?
Maximal power output occurs at __________% of peak force
What is the proper technique for a squat?
1. head tilted upwards. chest up and held out
2. feet shoulder width apart
3. toes pointed slightly outward
4. flex at the hips and knees until top of thighs are parallel to the floor
What does the sumo stance of deadlifts involve?
feet wider than shoulder width, hands grasp bar inside feet
What does the conventional stance of deadlifts involve?
feet roughly shoulder width apart, hands grasp bar outside feet
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