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Principles of Strength and Conditioning Exam 3

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1
A motor neuron and the muscle fibers it innervates is called a ___
motor unit
2
___ is a neurotransmitter that is released upon the arrival of an action potential, causing excitation in the sarcolemma and contraction of the muscle fiber.
acetylcholine
3
___ is the rate at which motor neurons discharge action potentials
rate coding
4
When all of the muscle fibers in the motor unit contract and develop force at the same time, this phenomenon is known as the ___
all or none principle
5
The recruitment and de-recruitment of motor units in an orderly manner according to their recruitment thresholds, firing rates, and force demands placed upon the muscle, is governed by the ___
size principle
6
The brief contraction of muscle in response to a stimulus is referred to as a ___
twitch
7
When a muscle fiber is stimulated so rapidly that it does not relax at all between stimuli, this maximal force production when summation is peaked is known as ____
tetanus
8
___ are specialized sensory receptors that provide the central nervous system with information needed gto maintain muscle tone and perform complex coordinated movements
proprioceptors
9
___ are proprioceptors that provide information concerning muscle lenght and rate of change in length
muscle spindles
10
The ___ is a monosynaptic refledxd where muscle force production is enhanced when the muscle is previously stretched
stretch reflex
11
___ are proprioceptors that provide information concerning the amount of tension in the muscle
golgi tendon organ
12
___ is the relexive relaxation that occurs in an agonist muscle group following fatiguing contraction via GTO activation
autogenic inhibition
13
___ involves antagonist muscle relaxation resulting from contracting the agonist muscle group
reciprocal inhibition
14
Neural communication
- action potential
- neuromuscular junction
- acetycholine
15
Motor units
functional unit of nervous system. A single motor neuron and all muscle fibers it innervates
16
Size principle
motor units will be recruited in order of size from smallest to largest depending upon the intensity
17
All or none principle
when a threshold of electrical activation is reached for a specific MU, all of the muscle fibers in the MU contract and develop force at the same time
18
Twitch
the brief contraction of muscle in response to a stimulus
19
Summation
multiple twitches
20
Tetanus
maximal force production when summation is peaked
21
Proprioception
information concerning kinesthetic sense, or conscious appreciation of the position of body parts with respect to gravity
22
Proprioceptors
specialized sensory receptors that provide the central nervous system with information needed to maintain muscle tone and perform complex coordinated movements
23
Muscle spindles
proprioceptors located within muscle fibers that resoonds to magnitude of change in muscle length and rtae of change of length
24
Golgi tendon organs
proprioceptors located at muscle-tendon junction that convey info regarding muscle tension to CNS
25
Autogenic inhibition
GTO fires when tension increases, causing agonist muscle to relax. Relaxation response in same muscle experiencing tension
26
Reciprocal inhibition
agonist muscle contracts, antagonist muscle relaxes
27
A motor neuron and the muscle fibers it innervates are called
motor unit
28
___ is the magnitude/strength of the communication between the brain and the skeletal muscles
neural drive
29
The dramatic increases in strength that are witnessed when beginning a resistance training program are due to ___ factors and rarely ___ factors
neural; hypertrophic
30
Training only one limb resulting in an increase in the strength of the untrained limb is an example of
cross education effects
31
The force produced when both limbs are contracting is less than the sum of the forces they produce when contracting unilaterally is known as the ____
bilateral deficit
32
Neural drive
the magnitude/strength of the communication between the brain and the skeletal muscles
33
Neural adaptations timeline
Early strength gains in resistance training are almost always neural. 4-8 weeks.
34
Cross education effect
strength and endurance gained in non-trained limb during unilateral training
35
Bilateral deficit
the total amount of force generated from a single bilateral contraction often is less than the total force generated by two wseparate unilateral contractions
36
Bilateral facilitation
hypothesized to be caused by neural inhibition when two homologous contralateral limbs are attempting to simultaneously contract
37
Role of warm-up
Increase muscle temperature increases average force of actin-myosin cross bridges.
38
Training for strength vs. hypertrophy
hypertrophy training adds volume, strength training adds intensity
39
Traditional set
a set structure where repetitions are performed continuously with a preplanned inter-set rest interval
40
Cluster set
an extended set structure where repetititions are performed with intra-set or inter-repetition rest intervals that are placed within the set
41
Post-activation potentiation
neuromuscular phenomenon in which the force and power otput of a muscle is immediately enhanced after heavy resistance exercise
42
Post-activation performance enhancement
acute bout of high intensity voluntary exercise followed by an improvement in strength, power, and speed
43
_____ is the ability to sustain performance and resist fatigue
muscular endurance
44
The common term used to describe tissue or muscle growth iws called ______
hypertrophy
45
________ is defined as the maximal amount of force one can generate during a specific movement pattern at a specific velocity of contraction
muscular strength
46
As the product of force and velocity, ________ is the rate of performing work
power
47
Match the term with its definition: Frequency:
  • specified group or number of repetitions performed per exercise
  • total amount of work performed during a workout
  • magnitude or intensity of load during resistance training
  • number of training sessions performed per week or day
48
Match the term with its definition: Intensity:
  • Specified group or number of repetitions performed per exercise
  • Total amount of work performed during a workout
  • Magnitude or intensity of load during resistance training
  • Number of training sessions performed per week or day
49
Match the term with its definition: Set:
  • Specified group or number of repetitions performed per exercise
  • Total amount of work performed during a workout
  • Magnitude or intensity of load during resistance training
  • Number of training sessions performed per week or day
50
Match the term with its defintion: Volume:
  • Specified group or number of repetitions performed per exercise
  • Total amount of work performed during a workout
  • Magnitude or intensity of load during resistance training
  • Number of training sessions performed per week or day
51
As stated in the 2018 Physical Activity Guidelines for Amercans, for additional musculskeletal benefits not found with aerobic activity, adults should perform resistance training exercises that involve all major muscle groups for at least _____ set of ______ repetitions at least ______ d * wk
1 set of 8-12 reps at least 2 days/wk
52
The principle of ________ states that all individuals respond differently to training
individualization
53
The principle of _______ occurs when there is a complete cessation or substantial reduction in training frequency, volume, or intensity (detraining) that results in performance reductions and a loss of swome of the beneficial physiological adaptations associated with training
reversibility
54
The principle of _______ states that all training adaptations are specific to the stimulus applied
specificity
55
The princhiple of ________ is the alteration in one or more program variables over time to keep the training stimulus optimal
variation
56
The staleness that results from the lack of change in a training program is called:
accomodation
57
4 components of muscular fitness
  • strength
  • hypertrophy
  • power
  • local muscular endurance
58
Strength
the maximal amount of force that can be generated during a specific movement pattern at a specified velocity of contraction
59
Hypertrophy
an increase in the size of a muscle
60
Power
the rate of performing work; the product of force and velocity
61
Local muscular endurance
the ability of the muscle grous involved in a movement to sustain exercise
62
Repetition
a complete movement cycle including an ECC and CON muscle action; may also refer to a single ISOM contraction
63
Set
a specified group or number of repetitions
64
Volume
the total amount of work performed during a workout
65
Intensity
the magnitude of loading during resistance training
66
Frequency
the number of training sessions per week or day
67
Rest periods or intervals
the amount of rest taken between sets and exercises
68
Progressive overload
the gradual increase in stress
69
Accomodation
stagnation/staleness resuluting from a lack in change in training program
70
Specificity
training adatations are specific to the stimulus applied
71
Variation
the appropriate manipulation of training variables for prolonged adaptations
72
Individualization
all individuals respond differently to training
73
Diminishing returnsas i
ndividuals get closer to their genetic ceiling, it becomes more difficult to improve
74
________ is a strategy to promote long-term training and performance improvementsw with preplanned, systematic variations in training specificity, intensity, and volume organized in periods or cycles withing an overall program
periodization
75
Which periodization model is the following an example of:

Week 1-3: 5 sets of 10 reps
Week 4-6: 4 sets of 8 reps
Week 7-9: 5 sets of 5 reps
Week 10-12: 3 sets of 3 reps
undulating
76
Which periodization model is the following an example of?

Monday: 3 sets of 10 reps
Wednesday: 3 sets of 3 reps
Friday: 3 sets of 5 reps
block
77
Match the cycle to its correct time frame: Macrocycle
1 training year, usually 1 year
78
Match the cycle to its correct time frame: Mesocycle
several weeks to several months
79
Match the cycle to its correct time frame: Microcycle
5-10 days up to 4 weeks
80
Progressive overload variables
intensity
repetitions
sets
frequency
training density - work per unit of time
81
Fitness-fatigue model
  • fitness and fatigue occur concurrently. Only when fatigue has dissipated, do fitness gains become apparent
82
Linear (classical) periodization
strength-power periodization. morphological and neural adaptations
83
Progressive overload variables
- intensity
- repetitions
- sets
- frequency
- training density- work per unit of time
84
Periodization
strategy to promote long-term training and performance improvements with preplanned, systematic variations in training specificity, intensity, and volume organized in periods or cycles within an overall program
85
Fitness-fatigue model
fitness and fatigue occur concurrently. Only when fatigue has dissipated, do fitness gains become apparent
86
Macrocycle
several months up to a year of training
87
Mesocycle
several weeks to months of training
88
Microcycle
several days to weeks of training
89
Classical (linear) model of periodization
strenght-power periodization
90
Undulating (non-linear) models of periodization
enables variation in intensity and volume within each 7-10 day cycle by roating different protocols
91
Autoregulation
a training method that adjusts each session based on the ability of each individual that day or moment
92
RPE
rating of perceived exertion
93
RIR
repetitions in reserve
94
Autoregulatory progressive resistaqnce exercise (APRE)
there are two scheduled warm-up sets and then two work sets
95
Velocity based training
a form of autoregulation training that uses the speed of the exercise to program the optimal weight for each set
96
2018 PA guidelines for active children and adolescents
-muscle strengthening activities make muscles do more work than usual during activities of daily life
-bone-strengthening activities produce a force on the bones of the body that promotoes bone growth and strength
97
Children
Tanner stages 1 and 2 sexual maturation; approximately up to age 11 in girls and 13 in boys
98
Adolescent
Tanner stages 3 and 4 of sexual maturation; approximately ages 12 to 18 years in girls and 14 to 18 in boys
99
preadolescent
boys and girls who have not yet developed secondary sex characteristics
100
Chronological age
age in years
101
Biological age
months vs. stage of maturation
102
Peak height velocity
the phase where peak rate of skeletal growth occurs
103
Peak weight velocity
the phase where peak rate of maturation-associated skeletal muscle accretion
104
Injury concerns
growth cartilage in children is located at epiphyseal "growth" plate. damage to the growth cartilage may impair the growth and development of the affected bone
105
Anatomical gender differences
- women are shorter, have higher percent body fat, and have smaller bone mass
- women have higher resting heart rates, lower lung volumes, unique hormone profiles, but have muscle fiber type distribution patterns similar to men
- women tend to be weaker in absolute terms but not relative to body mass
106
Absolute vs. relative strength differences
in terms of absolute strength, women generally have about two-thirds the strength of men
107
Role of estrogen
engages signaling pathways in skeletal muscle
108
Noncontact ACL injuries
ACL injuries occur when landing from a jump, cutting, or decelerating. Women are more than 4-6 times as likely to suffer an ACL injury
109
Dynamic valgus
a combination of knee abduction with relative internal rotation of the femur against relative external rotation of the tibia
110
ACL injury prevention
- programs should include traditional stretching, strengthening, awareness of high-risk positions, technique modification, aerobic conditioning, sport-specific agilities, proprioceptive and balance training, and plyometrics
- emphasize soft landings
111
Frality
an aging-related syndrome of physiological decline, characteriszed by marked vulnerability to adverse health outcomes. Diminished strength and increased risk of falls
112
Osteoporosis
"porous bones" after age 30 there is a decrease in the cross-sectional areas of individual muscles
113
Sarcopenia
degenerative loss of skeletal muscle mass
114
Anabolic resistance
the inability of an anabolic stimulus to stimulate MPS. Occurs with increasing age, periods of inactivity, and during critical illness
115
2018 PAG for active older adults
- at least 2 days a weeks of muscle strengthening
- when reistance training is used to enhance muscle strength, one set of 8 to 12 reps of each exercise is effective, although 2 or 3 sets may be more effective.
116
Dynapenia
the age-related loss of muscel strength and power
117
Importance of balance training
-improve ability to resist fores within or outside of the body that causes falls
- reduce the risk of injury, such as bone fractures, if a fall does occur
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