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The components of muscular fitness correct answers - muscular strength - muscular endurance - muscular power - muscular hypertrophy Muscular Strength correct answers - The maximum amount of force a muscle (or muscle group) is able to produce - We train to improve muscular strength - kind of...

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  • October 31, 2024
  • 7
  • 2024/2025
  • Exam (elaborations)
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  • the components of muscular fitness

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  • KIN 310
  • KIN 310

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KIN 310 Exam #1 || with 100% Verified Solutions.
The components of muscular fitness correct answers - muscular strength
- muscular endurance
- muscular power
- muscular hypertrophy

Muscular Strength correct answers - The maximum amount of force a muscle (or muscle group)
is able to produce
- We train to improve muscular strength
- kind of like a 1RM
- tells us how strong someone is
- how hard can someone push/pull

Muscular Endurance correct answers - ability of muscle or muscle group to sustain sub maximal
effort for an extended period of time.
- ex. how many push ups can you do w/o stopping?

Muscular Power correct answers - ability to produce high forces at high contraction velocities
- ex. strength & speed
- associated w/ strength b/c it's part of being powerful
- strength sets the foundation for being powerful

muscular hypertrophy correct answers - refers to an increase in the SIZE of a muscle or muscle
group.

What are the 4 major principles of training discussed in this chapter? correct answers -
Progressive overload
- specificity
- variation/periodization
- individuality

Principle of Progressive Overload correct answers - constantly exposing body to what it isn't
used to due adaptation
- as you get better, you need to continue to increase the stressor

Principle of Specificity correct answers - (SAID)
- Specific Adaptations to Imposed Demands
- you get exactly what you're training for

Principle of Variation/Periodization correct answers - we must constantly vary stimulus in order
to peak our performance at specific time of the year

Principle of Individuality correct answers - people are different, therefore the magnitude of
change will be different

, Major muscle groups (as defined by the ACSM) correct answers - Arms
- Biceps, triceps
- Shoulders
- Chest
- Abdomen
- Back
- Hips
- Quadriceps, Hamstrings, Calves

Characteristics of a resistance training workout that would produce the optimal response in terms
of muscular strength, muscular power, muscular endurance, and muscular hypertrophy. correct
answers - Train each muscle group at least twice a week
- make sure there's a push-pull balance
-

Zatsiorsky's "Two-Factor Theory" of training correct answers - every training bout, session, or
cycle creates both fatigue and fitness aftereffects, which combine to create a state of
preparedness
- When training loads are the highest, fitness becomes elevated; but because of the high training
loads, a natural increase in fatigue occurs.
- fatigue decreases at a faster rate than fitness which allows for preparedness to become elevated
if appropriate training strategies are used to retain fitness while reducing fatigue

The resistance training recommendations put forth by the authors of the textbook correct answers
- weight belts aren't needed for exercises that don't directly affect the lower back
- avoid wearing belts even if affecting lower back because w/o the belt, deep abdominal muscles
receive a training stimulus

Muscular Strength
- intensity
- # sets
- # reps
- rest period length correct answers - intensity = ≥ 85%
- # sets = 2-6
- # reps = ≤ 6
- rest period length = 2-5 min

Muscular Hypertrophy
- intensity
- # sets
- # reps
- rest period length correct answers - intensity = 67-85%
- # sets = 3-6
- # reps = 6-12
- rest period length = 30 sec- 1.5 min

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