Exercise Physiology: FITT and Muscles

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Questions and Answers

What is the primary purpose of the overload principle in resistance training?

To build muscle mass through normal workloads

To enhance flexibility and range of motion

To decrease the risk of injury

To increase muscle strength by applying greater than normal workloads (correct)

Which type of muscle tissue is primarily responsible for voluntary movement?

Involuntary muscle

Cardiac muscle

Smooth muscle

Skeletal muscle (correct)

What is the definition of muscular endurance?

The ability to lift maximum weight in one repetition

The ability to overcome resistance quickly

The increase in muscle fiber size

The ability to exert force consistently over a period of time (correct)

What does the term 'hypertrophy' refer to in muscle training?

The increase in muscle fibers' size Signup and view all the answers

Which of the following muscles are considered prime movers (agonists) in a bench press?

Triceps, pectorals, and anterior deltoids Signup and view all the answers

How do you calculate the maximum heart rate (MHR) for exercise intensity assessment?

220 - age Signup and view all the answers

What is a primary outcome of resistance training on body composition?

Increased resting metabolic rate Signup and view all the answers

What does the term '1RM' stand for in resistance training?

One repetition maximum Signup and view all the answers

Which muscle acts as the agonist during a lat pull down?

Latissimus dorsi Signup and view all the answers

What is the role of the rhomboids during upper body exercises?

Keep the scapula retracted Signup and view all the answers

What should be prioritized when creating a resistance training program?

Exercise selection specific to goals Signup and view all the answers

During resistance training, when should you inhale according to proper technique?

During the eccentric phase Signup and view all the answers

Which of the following is NOT a stabilizer muscle during a lat pull down?

Latissimus Dorsi Signup and view all the answers

What is the recommended tempo for training focused on hypertrophy?

Slow and controlled Signup and view all the answers

Which of the following best describes functional exercises?

Exercises that mimic everyday movements Signup and view all the answers

What is the typical rest period during a resistance workout?

5-10 minutes can be required Signup and view all the answers

Study Notes

FITT Formula

Frequency, Intensity, Time, Type
Calculate Target Heart Rate (THR) by: (220 - age) x % (70-80%) = THR (bpm)
- Example for a 20-year-old: (220 - 20) x 0.70-0.80 = 140 bpm - 160 bpm

Muscular System

Skeletal Muscle: Voluntary, controlled by nervous system, responsible for movement
Smooth Muscle: Involuntary, automatic control, found in various body systems
Cardiac Muscle: Involuntary, found only in the heart

Muscular Capacity

Resistance Training Benefits:
- Increased muscle strength
- Higher resting metabolic rate
- Increased bone mineral density
- Muscle hypertrophy (increase in muscle size)
- Positive changes in body composition
- Reduction of back pain
- Improved glucose utilization

Terms to Know

1RM (1 Repetition Max): Maximum weight lifted for one repetition
Repetition (rep): One complete movement of an exercise
Set: A group of repetitions
Overload Principle: Increasing workload to stimulate muscle growth
General Adaptation: Preparing muscles, joints, tendons, and ligaments for intense training. This focuses on higher reps, lower intensities, and shorter rest periods.
Atrophy: Muscle size reduction

Muscle Action

Prime Movers (Agonists): Muscles primarily responsible for movement
Antagonists: Muscles that oppose the prime movers
Stabilizers: Muscles that support the prime movers during movement

Principles of Resistance Training

Exercise Selection: Choose exercises relevant to the specific sport or fitness goal
Muscle Balance: Avoid imbalances by working on all muscle groups
Exercise Order: Start with compound exercises (those engaging numerous muscle groups), then move to isolated exercises.
Rest: Varies based on training goals, taking 10 seconds to 5-10 minutes between sets.
Breathing: Exhale during concentric (muscle shortening) phase; inhale during eccentric phase (muscle lengthening)
Speed of Contraction/Tempo: Adjust speed depending on the training goal, for power-based training tempo is faster.
Technique: Maintain proper form during each exercise to prevent injuries

Overall Conditioning Program

Example program for general conditioning with details about frequency, sets, and reps.

Common Terminology

Functional Exercises: Movement patterns used in daily activities or specific sports.
HIIT (High-Intensity Interval Training): Alternating high-intensity bursts with short recovery periods.
Metabolism: Chemical processes that sustain life.
Plyometrics: Rapid and powerful muscular contractions.
Superset: Performing two exercises consecutively without rest. Note this is often used in workout routines to work opposing muscle groups.
Aerobic/Anaerobic Exercise: Exercises that require oxygen (aerobic) versus those that don't (anaerobic)
Cross Training: Combining different exercise types to improve fitness or reduce the risk of injury.
Compound Exercises: Exercises that work numerous muscle groups simultaneously, including two or more joints.
PREP (Physical Readiness Evaluation for Police): Police recruit fitness test. The document mentions that further information is available elsewhere (probably in slides).

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Description

Explore the FITT formula and its importance in exercise. This quiz covers the types of muscles, their functions, and the benefits of resistance training. Test your knowledge on key terms and concepts in exercise physiology.