Kin 311 midterm || Already Graded A+.
Muscular Strength correct answers Muscle's ability to exert max force
Muscular Endurance correct answers Muscle's ability to sustain a sub max force
Main Factors for strength correct answers 1. Cross section size of Muscle
2. Recruitment of motor units
3. Muscle length tension relationship
4. Type of muscle contraction
5. Muscle fiber type contraction
6. Speed of contraction
7. Motivation and other psychological factors
Order of recruitment correct answers 1. Slow and small
2. Fast and Large
Isometric contraction correct answers Contractions generate force without changing the length of
muscle
Isotonic correct answers Generate force by changing the length of the muscle
Concentric correct answers shortening of muscle
Eccentric correct answers Lengthening of the muscle
Type 1 muscle fiber (slow twitch) correct answers Contraction speed: slow
Color: red
Fatigue Resistance: great
Activity: endurance
Type 2 muscle fiber (fast twitch) correct answers Contraction speed: fast
Color: white
Fatigue Resistance: least
Activity: brief burst
Hypertrohy correct answers Size of muscle fiber increase
Hyperplasia correct answers An increase in the number of muscle fibers (longitudinal fiber
splitting)
Atrophy correct answers A decrease of the muscle fibers and decline in force output ability
Principles of strength training correct answers 1. Progressive Overload
2. Intensity
3. Progression
, 4. Specificity
5. Consistency
6. Individuality
7. Variations
Manual resistance correct answers Advantage: no equipment/trust/feedback/assess/modify
Disadvantage: time/subjective/train
Body weight correct answers Advantage: no equipment / anywhere / no $
Disadvantage: no feedback / weak muscles
Thera-Band correct answers Advantage: Low $ / transport / home / progressive resistance /
mimic functional
Disadvantage: Changing resistance / mostly upper body weight
Free weights correct answers Advantage: no limit - manual / position and angle variation / assess
/ functional with cuff
Disadvantage: safety / correct form
Open Kinetic chain correct answers Distal segment is NOT attached to unyielding surface
(Example: NON-weight bearing exercises)
Closed Kinetic chain correct answers Distal segment IS fixed on unyielding surface
(Example: weight bearing exercise)
Precautions correct answers First stop and assess
CV precautions
- valsalva maneuver
Fatigue
- recovery time (3-4 min for 90%)
Over-training
Substitute motions
Osteoporosis
Exercise-induced muscle soreness
Muscular Strength correct answers Muscle's ability to exert max force
Muscular Endurance correct answers Muscle's ability to sustain a sub max force
Main Factors for strength correct answers 1. Cross section size of Muscle
2. Recruitment of motor units
3. Muscle length tension relationship
4. Type of muscle contraction
5. Muscle fiber type contraction
6. Speed of contraction
7. Motivation and other psychological factors
Order of recruitment correct answers 1. Slow and small
2. Fast and Large
Isometric contraction correct answers Contractions generate force without changing the length of
muscle
Isotonic correct answers Generate force by changing the length of the muscle
Concentric correct answers shortening of muscle
Eccentric correct answers Lengthening of the muscle
Type 1 muscle fiber (slow twitch) correct answers Contraction speed: slow
Color: red
Fatigue Resistance: great
Activity: endurance
Type 2 muscle fiber (fast twitch) correct answers Contraction speed: fast
Color: white
Fatigue Resistance: least
Activity: brief burst
Hypertrohy correct answers Size of muscle fiber increase
Hyperplasia correct answers An increase in the number of muscle fibers (longitudinal fiber
splitting)
Atrophy correct answers A decrease of the muscle fibers and decline in force output ability
Principles of strength training correct answers 1. Progressive Overload
2. Intensity
3. Progression
, 4. Specificity
5. Consistency
6. Individuality
7. Variations
Manual resistance correct answers Advantage: no equipment/trust/feedback/assess/modify
Disadvantage: time/subjective/train
Body weight correct answers Advantage: no equipment / anywhere / no $
Disadvantage: no feedback / weak muscles
Thera-Band correct answers Advantage: Low $ / transport / home / progressive resistance /
mimic functional
Disadvantage: Changing resistance / mostly upper body weight
Free weights correct answers Advantage: no limit - manual / position and angle variation / assess
/ functional with cuff
Disadvantage: safety / correct form
Open Kinetic chain correct answers Distal segment is NOT attached to unyielding surface
(Example: NON-weight bearing exercises)
Closed Kinetic chain correct answers Distal segment IS fixed on unyielding surface
(Example: weight bearing exercise)
Precautions correct answers First stop and assess
CV precautions
- valsalva maneuver
Fatigue
- recovery time (3-4 min for 90%)
Over-training
Substitute motions
Osteoporosis
Exercise-induced muscle soreness
