Principles of Strengthening Exercise
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Questions and Answers

What type of strength training involves movement against a resistance that leads to deformation?

  • Static strength (correct)
  • Dynamic strength
  • Plyometric strength
  • Active strength

    • Which of the following best describes aerobic endurance?

  • Ability to perform movements quickly
  • Ability to sustain effort at high intensity for long durations
  • Ability to maintain short, intense bursts of effort
  • Ability to maintain effort for long durations at low intensity (correct)

    • Which adaptation is primarily responsible for improvements in strength training due to enhanced neural efficiency?

  • Improved neural recruitment patterns (correct)
  • Increased muscle hypertrophy
  • Greater muscle elasticity
  • Enhanced flexibility

    • What occurs when muscle atrophy happens due to immobilization?

    <p>Decrease in the number of myofibrils (D)</p> Signup and view all the answers

    What is the term for the ability of muscles to regain lost performance after a period of inactivity?

    <p>Muscle memory (A)</p> Signup and view all the answers

    Which type of strength does swift force fall under?

    <p>Active strength (D)</p> Signup and view all the answers

    What should be noted about achieving strength gains in training?

    <p>Specialization in one type of strength may limit benefits in others. (A)</p> Signup and view all the answers

    Which physiological change occurs as a result of muscular adaptations in strength training?

    <p>Increased actin-myosin myofilaments (B)</p> Signup and view all the answers

    What is a key advantage of isokinetic exercise?

    <p>Decreases the risk of injury (C)</p> Signup and view all the answers

    Which energy source is primarily utilized during efforts of short duration and maximum strength?

    <p>Phosphocreatine (A)</p> Signup and view all the answers

    What type of muscle fibers are primarily engaged during anaerobic efforts of high intensity?

    <p>Type IIa fibers (A)</p> Signup and view all the answers

    Which of the following statements about aerobic glycolysis is true?

    <p>It requires oxygen to function. (C)</p> Signup and view all the answers

    What occurs when glycogen stores are depleted during long-duration efforts?

    <p>Muscle collapses due to lack of energy. (A)</p> Signup and view all the answers

    What is the primary goal of performing static strength exercises at 70-75% maximal resistance?

    <p>Promote hypertrophy (B)</p> Signup and view all the answers

    What is the primary fuel utilized by the body after 20 minutes of exercise?

    <p>Fatty acids (B)</p> Signup and view all the answers

    Which type of exercise is characterized by muscle force being less than the resistance?

    <p>Eccentric exercise (D)</p> Signup and view all the answers

    What condition leads to muscle pain and exhaustion during high-intensity efforts?

    <p>Anaerobic glycolysis (A)</p> Signup and view all the answers

    What is a recommended repetition range for strength training during dynamic concentric exercise?

    <p>6-8 repetitions (B)</p> Signup and view all the answers

    Which characteristic of isokinetic exercise poses a disadvantage?

    <p>Requires specialized equipment (C)</p> Signup and view all the answers

    What is one of the main benefits of dynamic concentric exercise compared to other forms?

    <p>Increases muscle strength (C)</p> Signup and view all the answers

    What is a disadvantage of dynamic eccentric exercises?

    <p>Greater risk of injury (C)</p> Signup and view all the answers

    For improving neuromuscular adaptations, what is the typical dosage for concentric-eccentric exercises?

    <p>10-30 sets of 10-25 repetitions (B)</p> Signup and view all the answers

    What is the focus of eccentric exercises in terms of muscle adaptation?

    <p>Enhancing tissue elasticity (B)</p> Signup and view all the answers

    What is the primary training intensity for achieving hypertrophy through static strength exercises?

    <p>70-75% MR (C)</p> Signup and view all the answers

    What is the eccentric phase time recommended for strength gains?

    <p>2-3 seconds (D)</p> Signup and view all the answers

    Which training aim corresponds to a range of 70-85% of maximum resistance (MR)?

    <p>Hypertrophy (A)</p> Signup and view all the answers

    What is the primary focus during the concentric phase of movement?

    <p>Generating maximum movement speed (A)</p> Signup and view all the answers

    What is the purpose of reducing transition time during exercise execution?

    <p>To utilize elastic energy accumulated in the eccentric phase (A)</p> Signup and view all the answers

    Which of the following best describes 'dynamic maximum force'?

    <p>Mobilizing maximum load as fast as possible (D)</p> Signup and view all the answers

    What is the relationship between repetitions and maximum strength training?

    <p>1-6 repetitions at 85-100% MR (D)</p> Signup and view all the answers

    In the context of exercise execution, what does 'execution force' refer to?

    <p>The capacity for generating tension against a resistance (A)</p> Signup and view all the answers

    Which phase is essential for generating the greatest possible force in the shortest time?

    <p>Concentric phase (C)</p> Signup and view all the answers

    What is the recommended position for the trunk during flexion?

    <p>Straight back maintaining physiological curvatures. (A)</p> Signup and view all the answers

    Which grip type is most commonly used for exercises targeting the triceps?

    <p>Hammer or neutral grip (A)</p> Signup and view all the answers

    What characterizes the active breathing technique during exercise?

    <p>Inhalation during the concentric phase. (C)</p> Signup and view all the answers

    Which of the following is a factor that affects displacement during exercise?

    <p>Specific gesture. (B)</p> Signup and view all the answers

    What is a key characteristic of the Valsalva technique?

    <p>Staying in apnoea during the concentric phase. (D)</p> Signup and view all the answers

    What is the main benefit of using a supine grip during exercises?

    <p>It targets the biceps effectively. (A)</p> Signup and view all the answers

    When performing exercises requiring knee flexion, which position is recommended for the heels?

    <p>Heels must be stuck to the ground. (D)</p> Signup and view all the answers

    Which of the following best describes passive breathing?

    <p>Inhaling during the eccentric phase. (A)</p> Signup and view all the answers

    Flashcards

    Strength

    The ability of a muscle to exert force against an external resistance. This can be through acceleration (throwing) or deformation (pushing).

    Strength Classifications

    Classified as either dynamic (acceleration) or static (deformation).

    Reactive Strength (Plyometrics)

    Strength training that incorporates explosive movements and focuses on the elastic and reactive properties of muscles.

    Endurance

    The ability to sustain muscle contractions over an extended period of time.

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    Speed

    The ability to perform a movement in the shortest possible time.

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    Flexibility

    The ability of a muscle to lengthen and shorten, allowing for a wide range of motion.

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    Cross-Training

    A type of training where you work different muscle groups to improve overall fitness.

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    Muscle Atrophy

    A decrease in muscle size, strength and mobility due to inactivity. Type 1 fibers are mostly affected.

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    Isometric Exercise

    Exercise where muscle tension increases without change in muscle length. Think of holding a heavy object still.

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    Isometric Hypertrophy

    Isometric exercise aimed at increasing muscle size. You'll hold the contraction for a longer duration with moderate weight.

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    Isometric Strength

    Isometric exercise focused on increasing maximum strength. Use heavier weight and shorter hold time.

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    Concentric Exercise

    Exercise where the muscle force is greater than the resistance, causing the muscle to shorten.

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    Eccentric Exercise

    Exercise where the muscle force is less than the resistance, causing the muscle to lengthen.

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    Concentric- Eccentric Exercise

    Exercise combining concentric and eccentric phases, utilizing elastic force for a powerful movement.

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    Plyometric Exercise

    Exercise focusing on explosive movements, with quick contractions and lengthening for increased power.

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    Isokinetic Exercise

    A type of exercise where the speed is constant and pre-selected, but the resistance changes to match the force you apply throughout the movement.

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    Benefits of Isokinetic Exercise

    Helps reduce injury risk, increase muscle strength, and improves your ability to control the force you use in your joints.

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    Anaerobic Endurance

    The ability to perform short, intense bursts of activity using the energy stored in the muscles.

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    Aerobic Endurance

    The ability to perform sustained exercise over a longer period, using mostly oxygen to fuel your muscles.

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    ATP (Adenosine Triphosphate)

    The primary energy source for short, intense activities, used up quickly.

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    Phosphocreatine (PC)

    A chemical that helps replenish ATP for short bursts of activity, lasting up to 30 seconds.

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    Lactic Threshold

    The point where your body can no longer meet its energy demands solely through oxygen, leading to lactic acid buildup.

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    Type IIb Fibers

    The type of muscle fiber that helps with short, explosive movements, like weightlifting or sprints.

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    Lactate Threshold

    The point at which lactate levels in the blood start to rise significantly during exercise.

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    Anaerobic Threshold

    The intensity of exercise where the body shifts from primarily aerobic to anaerobic energy production.

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    Execution Time

    The set of times invested in each part of a single repetition of a specific exercise.

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    Eccentric Phase Time

    The time spent in the lowering or lengthening phase of an exercise.

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    Transition Time

    The time spent in transitioning between the eccentric and concentric phases of an exercise.

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    Execution Force

    The capacity to generate intramuscular tension against a resistance in a single rep.

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    Maximum Resistance (MR)

    The maximum force the neuromuscular system can generate in a single contraction.

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    Execution Speed

    The speed at which an athlete can move a load, expressed in meters per second.

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    Exercise Position

    The way a person positions their body before starting an exercise, ensuring proper alignment and safety.

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    Exercise Grip

    The method of holding an exercise equipment, like a barbell or dumbbells, which influences the muscles worked.

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    Exercise Displacement

    The controlled movements during an exercise, including how the body moves through different positions.

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    Exercise Breathing

    The coordinated way of breathing during an exercise, influencing muscle performance and preventing strain.

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    Standing Position

    Maintaining an upright spine, legs hip-width apart, and arms close to the body.

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    Trunk Flexion Position

    Keeping knees extended without locking, maintaining natural back curves, with shoulders aligned.

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    Supine Grip

    A grip with palms facing the ceiling, typically used for exercises that work the biceps.

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    Active Breathing

    Inhaling during the muscle contraction (shortening) phase of an exercise and exhaling during the muscle lengthening phase.

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    Study Notes

    Principles of Strengthening Exercise

    • Strength is a crucial physical quality, most important for overcoming external weight or resistance via muscle contraction.
    • Strength classifications include dynamic (acceleration, like throwing) and static (deformation, like pushing).
    • Active strength includes maximum, swift, and resistance forces; reactive strength utilizes elastic components (plyometrics).
    • Training one strength type may not improve others significantly.

    Derived Capacities

    • Endurance is the ability to maintain effort against fatigue, coming in aerobic (long, low intensity) and anaerobic (short, high intensity) forms.
    • Speed is the ability to perform movements quickly, limited by neural drive and muscle contraction speed.
    • Flexibility is the ability to move through the largest possible range of motion.

    Effects of Strength Training

    • Neural adaptations improve neural recruitment, CNS activation, motor unit synchronization, and inhibit reflexes (Golgi tendon organs).
    • Muscular adaptations (hypertrophy) result in increased myofibrils, actin-myosin myofilaments, sarcoplasm, and connective tissue (though rapid growth can lead to muscle ruptures, sometimes needing steroids).

    Muscle Atrophy

    • Loss of muscle mass, particularly prominent in the first week of immobilization (3-4% loss per day, primarily affecting type 1 fibers).
    • Full recovery takes longer than immobilization time; muscle memory plays a role in faster recovery from inactivity.

    Static Strength (Isometric Exercise)

    • Involves tension without changing muscle length.
    • Training for hypertrophy uses (70-75%) maximal resistance and 3-30 second sustained contractions.
    • Training for maximum strength uses (80-100%) maximal resistance and 1-5 second repetitions.

    Dynamic Strength: Concentric Exercise

    • Muscle force is greater than resistance.
    • Strength training using repetition-based relationships for different goals.
    • Intensity typically falls in the 60-85% range.
    • This type of exercise offers benefits in increasing muscle strength, reducing injury risk, and providing faster exercise recovery.

    Dynamic Strength: Eccentric Exercise

    • Muscle force is less than resistance.
    • Characterized by slow movement speeds.
    • Training style involves eccentric-centric muscle movement cycles.
    • Though stronger, eccentric training comes with greater injury risk.

    Dynamic Strength: Isokinetic Exercise

    • Resistance varies to match force applied at different points of motion during consistent speed.
    • This method offers joint-control benefits but typically entails more expensive equipment and lab-like settings.

    Efforts of Short Duration & Maximum Strength

    • These efforts rely on ATP and phosphocreatine (PC) for energy.
    • Muscles have limited ATP and PC stores, depleting quickly.
    • Activities such as weightlifting use these energy sources.

    Efforts of Short Duration & High Intensity

    • These efforts depend on glucose (glycogen form) and anaerobic glycolysis.
    • Lactic acid production is an outcome of these efforts, and with insufficient oxygen, Krebs cycle fails.
    • Activities like 1500-meter runs rely on these short bursts of energy.

    Efforts of Long Duration

    • Aerobic glycolysis is a primary energy source, also using fat oxidation.
    • Limited glycogen stores play a part in longer-duration activities (ex: marathons).

    Energy Sources & Resistance Types

    • ATP is immediate energy, quickly used.
    • Phosphocreatine (PC) facilitates ATP resynthesis, mainly for short durations (30s).
    • Glucose is the main fuel for 3+ minutes exercise.
    • Fat aids in longer durations (4+ hours).

    Aerobic-Anaerobic Transition

    • The lactic threshold is the intensity where oxygen supply reaches its limit, transitioning to anaerobic sources.
    • The ventilatory threshold, related to lactic threshold, corresponds to blood changes.

    Execution of Exercise

    • Execution time includes eccentric (muscle lengthening) and concentric (muscle shortening) phases, and rest intervals.
    • Higher maximal resistance percentage leads to fewer repetitions needed.

    Execution Speed

    • Maximum speed is the fastest possible movement with controlled load, while dynamic maximum force involves rapidly moving a maximum load.

    Exercise Technique

    • Effective exercise techniques consist of well-defined positions, grips, displacements, and breathing strategies.

    Position, Grip, Displacement

    • Proper posture (e.g., upright spine, arms close to body) and stances (e.g., legs hip-width apart) are fundamental.
    • Efficient grips (e.g., supine, prone, neutral) match the exercise type.
    • Controlled movements during exercise are crucial.

    Breathing

    • Active breathing involves inhaling during concentric actions and exhaling during eccentric actions (particularly in dynamic exercises with resistance).
    • Passive breathing might be utilized for effort management during certain stages of exercises.

    Exercise Program Design

    • Program design involves determining aims (e.g., strength, endurance, power), the number of sets and repetitions per session, intervals of rest, and duration.
    • Guidelines for a healthy individual’s strength-building routine might involve sets of 6-8 maximum rep ranges, with suitable rest periods according to the specific training style.

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    Principles of Strengthening Exercise PDF

    Description

    Explore the essential principles of strength training, including the classifications of strength and their impact on athletic performance. Understand the derived capacities of endurance, speed, and flexibility, and how these elements interact with strength training. This quiz tests your knowledge on effective exercise principles and adaptations.

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