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Pac 100
Study
1
Question
What does SMART stand for in goal setting?
Answer
Specific, Measurable, Attainable, Realistic, Time-based
2
Question
What is the SMART goal mentioned in the text?
Answer
To gain weight by 10-15 lbs and increase vertical for professional basketball
3
Question
Why is the goal important to the individual?
Answer
It is important for the individual's dream to play professional basketball and to get stronger in all areas to reach the next level
4
Question
What steps will the individual take to achieve the goal?
Answer
Waking up earlier and increasing weightlifting frequency
5
Question
What obstacle may hinder the individual from achieving the goal?
Answer
Diet
6
Question
What is resistance training?
Answer
Any exercise where resistance is used to force muscles to work, such as dumbbells, barbells, body weight, kettlebells, etc.
7
Question
What is resistance training?
Answer
Resistance training refers to using resistance to achieve goals such as muscular power, endurance, and strength.
8
Question
What is strength training?
Answer
Strength training is a specific term referring to using resistance training to increase muscle strength, allowing muscles to lift more weight over time.
9
Question
What is muscle anatomy important for?
Answer
Understanding body structures and muscles helps understand the body's functions and why different programming may be necessary.
10
Question
What percentage of the body's tissues are made of skeletal muscle?
Answer
About 40% of the body's tissues are made of skeletal muscle.
11
Question
What do skeletal muscles attach to and what do they produce?
Answer
Skeletal muscles attach to bones and produce movement across joints.
12
Question
What is a muscle defined as?
Answer
A muscle is defined as a tissue primarily composed of specialized cells/fibers capable of contracting to effect movement.
13
Question
How do the skeletal system and nervous system work together to produce movement?
Answer
Both the skeletal system (voluntary muscles) and the nervous system must work together to produce movement.
14
Question
What is a sarcomere?
Answer
A sarcomere is the smallest contractile unit of muscle made of non-contractile proteins, contributing to stretch and recoil.
15
Question
What are muscle fibers grouped together to make?
Answer
Muscle fibers are grouped together to make a bundle called a fascicle.
16
Question
What are the components of muscle tissue in a skeletal muscle?
Answer
A skeletal muscle consists of individual muscle fibers (cells) bundled into fascicles and surrounded by connective tissue.
17
Question
What is the smallest contractile unit in muscle organization?
Answer
Sarcomere
18
Question
What are the non-contractile proteins that make up the sarcomere?
Answer
Elastic components that allow for stretch and recoil
19
Question
Which proteins are the contractile proteins in muscle cells?
Answer
Myosin and actin
20
Question
What is another name for a muscle cell?
Answer
Muscle fiber
21
Question
What are muscle fibers grouped together to form?
Answer
Fascicles
22
Question
What are the three connective tissue layers surrounding individual muscle fibers bundled into fascicles?
Answer
Extensions of sarcomere
23
Question
What is the basic contractile unit of a muscle that runs from Z line to Z line?
Answer
Sarcomere
24
Question
What gives skeletal muscle a striped or striated appearance?
Answer
The light and dark areas within a sarcomere
25
Question
What type of muscle fibers have a dark red color, many mitochondria, and are resistant to fatigue?
Answer
Slow Oxidative (SO) fibers
26
Question
What type of muscle fibers are large, generate ATP by both aerobic respiration and anaerobic glycolysis, and contribute to activities like walking and sprinting?
Answer
Fast Oxidative/Glycolytic (FOG) fibers
27
Question
What type of muscle fibers have low myoglobin content, few mitochondria, and are white in color?
Answer
Fast Glycolytic (FG) fibers
28
Question
What is the function of muscles with Fast Oxidative Glycolytic (FOG) fibers?
Answer
Generate ATP from aerobic respiration and are good for long duration exercises.
29
Question
What is the function of muscles with Fast Glycolytic (FG) fibers?
Answer
Generate ATP through glycolysis and are good for intense anaerobic movements like weight lifting and throwing a ball.
30
Question
What is the difference between Fast Oxidative Glycolytic (FOG) fibers and Fast Glycolytic (FG) fibers in terms of myoglobin content and speed of contraction?
Answer
FOG fibers have large amounts of myoglobin, contributing to a dark red appearance, and can contract slowly. FG fibers have low myoglobin content, are white in color, and contract quickly.
Pac 100
Study
1
Question
What is the recruitment pattern of motor units during muscle contractions?
Answer
Weakest motor units are recruited first, followed by stronger motor units.
2
Question
How do motor units contract to sustain contractions for longer periods of time?
Answer
Motor units contract alternately to sustain contractions for longer periods of time.
3
Question
Do different motor units of an entire muscle contract in unison?
Answer
No, different motor units of an entire muscle are not stimulated to contract in unison.
4
Question
How does the alternation of contraction and relaxation of motor units help in delaying muscle fatigue?
Answer
The alternation of contraction and relaxation of motor units delays muscle fatigue and allows the whole muscle to sustain contractions for long periods.
5
Question
What does the alternating involuntary activation of small groups of motor units in a muscle establish?
Answer
It establishes muscle tone, even at rest.
6
Question
What is muscle tone and how is it maintained?
Answer
Muscle tone refers to the small amount of tension exhibited by a skeletal muscle at rest. It is maintained by the alternating involuntary activation of small groups of motor units in a muscle.
7
Question
What is the 'all or none' principle in muscle activation?
Answer
When a specific motor unit reaches its threshold for activation, all muscle fibers in that unit are activated fully. If the threshold is not reached, none of the muscle fibers in that motor unit are activated.
8
Question
How does the activation of all motor units in a muscle affect force production?
Answer
If all motor units in a muscle are activated, maximal force is produced. The more motor units stimulated within a muscle, the more force the muscle produces.
9
Question
What are protective mechanisms that muscles have?
Answer
Muscles have 2 neural protective mechanisms.
10
Question
What does muscle tone not refer to?
Answer
Muscle tone does not refer to having toned muscles or getting toned; this term is often used incorrectly.
11
Question
What is the All or None principle in muscle activation?
Answer
When a specific motor unit reaches its threshold for activation, all muscle fibers in that motor unit are activated fully. If the threshold isn't reached, then none of the muscle fibers in that motor unit are activated.
12
Question
How does the activation of more motor units in a muscle affect the force it produces?
Answer
The more motor units stimulated within a muscle, the more force that muscle produces. When all motor units in a muscle are activated, maximal force is produced.
13
Question
What are the protective neural mechanisms in muscles?
Answer
Muscles have 2 neural mechanisms for protection: Muscle Spindles and Golgi Tendon Organ (GTO).
14
Question
Where are Muscle Spindles located and what is their function?
Answer
Muscle Spindles are located between muscle fibers and can detect when a muscle is being stretched rapidly. They can trigger the muscle to contract based on a reflex arc.
15
Question
Where is the Golgi Tendon Organ (GTO) located and what is its function?
Answer
The GTO is not located within the muscle itself but in the tendon near the point where muscle fibers and tendon intersect. It senses tension in the tendon and can inhibit the contraction of the muscle attached to the tendon (agonist) and excite the muscle on the opposite side of the joint (antagonist).
16
Question
What is the purpose of slowly getting into a stretch and holding it for a period of time?
Answer
To prevent a trigger in the muscle spindle.
17
Question
Where is the Golgi Tendon Organ (GTO) located?
Answer
Not located within the muscle itself, but in the tendon near the point where muscle fibers and tendon intersect.
18
Question
What does the GTO sense in the tendon?
Answer
Tension in the tendon.
19
Question
What happens if the tension sensed by the GTO is high?
Answer
It sends a message to the spinal cord to inhibit contraction of the muscle attached to the tendon (agonist) and to excite the muscle on the opposite side of the joint (antagonist).
20
Question
What is the purpose of light training days in muscle activation and strength training?
Answer
To allow some muscle fibers to rest by recruiting fewer of them.
21
Question
What does Size Principle in muscle recruitment state?
Answer
The order of recruitment ensures that low-threshold motor units (MU) are recruited for lower intensity, longer duration activities, while higher threshold MU are used for higher levels of force/power.
22
Question
What are the three types of muscle actions mentioned?
Answer
Concentric (contraction/shortening), Eccentric (lengthening while producing force), Isometric/static (no movement but muscle activation).
23
Question
What is the Optimal length at which muscle fibers can generate maximum force dependent on?
Answer
The total number of muscle fibers.
24
Question
What are the MU Size principles for muscle recruitment during a bicep curl with 100 lbs?
Answer
Order of recruitment ensures low threshold MU are recruited for lower intensity activities, and higher threshold MU are used for higher levels of force/power to delay fatigue.
25
Question
What are the types of muscle actions involved in exercises like bicep curls?
Answer
Concentric contraction (shortening), Eccentric contraction (lengthening while producing force), Isometric/static (no movement but muscle is activated and developing force).
26
Question
What is the significance of the length-tension force curve in muscle function?
Answer
Optimal length is where fibers generate maximum force, dependent on the total number of myosin cross bridges interacting with active sites on actin.
27
Question
What are the types of resistance training equipment mentioned in the text?
Answer
Free weights (barbells/dumbbells), stack plate machines, rubber band resistance.
28
Question
What are the characteristics of free weights in resistance training?
Answer
Require both concentric and eccentric muscle actions, considered free form as bar movement has no set path and user must control the movement.
29
Question
What are the characteristics of stack plate machines in resistance training?
Answer
Allow fixed form movement dictated by the machine, require both concentric and eccentric actions, and often allow for lifting more weight due to less balance/stability required.
30
Question
What are the characteristics of rubber band resistance in resistance training?
Answer
Produces more resistance as rubber stretches to their length limits, but can limit resistance when the band is relaxed.
Pac 100
Study
1
Question
Step 1: Needs Analysis A - Evaluation of Sport
Answer
Determining unique characteristics of the sport such as movement analysis, physiological analysis, and injury analysis.
2
Question
Step 1: Needs Analysis B - Assessment of Athlete Profile
Answer
Assessing athlete's needs, goals, training and injury status, conducting tests, and determining primary goal.
3
Question
Step 1: Needs Analysis C - Training Status
Answer
Evaluating athlete's training background, type of training program, intensity level, and exercise technique experience.
4
Question
Step 2: Exercise Selection - Core and Assistance Exercises
Answer
Choosing core and assistance exercises based on movement analysis of the sport, muscle balance, exercise technique experience, and available equipment.
5
Question
Step 2: Exercise Selection - Structural and Power Exercises
Answer
Selecting structural and power exercises that are specific to the sport and help improve strength and power.
6
Question
Step 2: Exercise Selection - Sport Specific Exercises
Answer
Including exercises that mimic movements commonly performed in the sport to enhance sport-specific skills.
7
Question
Step 2: Exercise Selection - Muscle Balance
Answer
Ensuring a balance in developing all muscle groups to prevent imbalances and reduce the risk of injuries.
8
Question
Step 2: Exercise Selection - Exercise Technique Experience
Answer
Consideration of the athlete's experience with exercise technique to avoid injury and optimize performance.
9
Question
Step 2: Exercise Selection - Availability of Equipment
Answer
Selecting exercises based on the availability of specific equipment required for training.
10
Question
Step 2: Exercise Selection - Available Training Time Per Session
Answer
Adjusting exercise selection based on the available training time per session to maximize efficiency.
11
Question
Step 3: Training Frequency
Answer
Determining the number of training sessions in a given time period based on the athlete's training status and need for recovery.
12
Question
Step 3: Training Frequency - General Guidelines
Answer
Scheduling training sessions with appropriate rest days between sessions stressing the same muscle groups.
13
Question
Step 3: Training Frequency - Recovery for Max Load Training
Answer
Athletes training with maximum loads require more recovery time before the next session.
14
Question
Step 3: Training Frequency - Alternating Training Days
Answer
Alternating lighter and heavier training days can enhance the ability to train more often.
15
Question
Step 3: Training Frequency - Consideration of Other Training
Answer
If incorporating aerobic or anaerobic training, resistance training frequency may need adjustment.
16
Question
Step 3: Training Frequency - Occupation Influence
Answer
Manual labor occupations may influence training frequency and recovery needs.
17
Question
Step 4: Exercise Order
Answer
Arranging the sequence of resistance exercises in a session to optimize force capabilities and exercise technique.
18
Question
What is the recommended number of rest or recovery days between sessions that stress the same muscle groups?
Answer
1 to 3 days
19
Question
Why do athletes who train with maximum or near maximum loads require more recovery time prior to the next session?
Answer
To allow for adequate muscle recovery and adaptation
20
Question
How can the ability to train more often be enhanced for athletes?
Answer
By alternating between lighter and heavier training days
21
Question
What is the importance of exercise order in resistance training sessions?
Answer
To arrange exercises in a way that maximizes force capabilities and proper technique
22
Question
Which type of resistance exercises are typically performed first in a session?
Answer
Power exercises, such as snatch, clean, jerk
23
Question
What is the benefit of alternating between upper and lower body exercises in a resistance training session?
Answer
Allows for more recovery between exercises, especially for untrained individuals
24
Question
What is circuit training and how does it relate to training efficiency?
Answer
Circuit training involves performing a series of exercises with minimal rest and may include a cardiovascular component, maximizing efficiency in limited time
25
Question
How can alternating between push and pull exercises improve recovery between exercises?
Answer
It ensures that the same muscle group isn't used for two consecutive exercises, reducing fatigue
26
Question
What are supersets and compound sets in resistance training?
Answer
Supersets involve performing two exercises back-to-back targeting opposing muscle groups, while compound sets involve doing two exercises targeting the same muscle group without rest
27
Question
What is one way to improve recovery between exercises involving the same muscle group?
Answer
Alternate between pushing exercises and pulling exercises
28
Question
What is a superset in training?
Answer
Performing one set of a pair of exercises with little to no rest between them, working opposing muscle groups
29
Question
What is a compound set in training?
Answer
Performing two exercises for the same muscle group without rest between them
30
Question
What is training load?
Answer
The amount of weight assigned to an exercise set
Pac 100
Study
1
Question
What is the goal during the Competition Period in training cycles?
Answer
To peak strength and power through further increases in training intensity with decreases in training volume
2
Question
What is the focus during the Second Transition Period in training cycles?
Answer
Active rest through unstructured, nonsport-specific activities with low intensity and volume for rehabilitation and mental/physical rest
3
Question
What is the main difference between Linear and Undulating Periodization models?
Answer
Linear progresses with gradually increasing intensity and decreasing volume, while Undulating involves variation in intensity and volume within each cycle by rotating different protocols
4
Question
What does Plyometric exercise aim to achieve in muscle performance?
Answer
To increase the power of subsequent movements by utilizing the stretch-shortening cycle to reach maximum force in the shortest time
5
Question
What is undulating nonlinear periodization?
Answer
Variation in intensity and volume within each cycle by rotating different protocols over the course of training.
6
Question
What is the purpose of plyometric exercise?
Answer
To increase the power of subsequent movements by using both natural elastic components of muscle and tendon and stretch reflex.
7
Question
What does plyometric training aim to improve?
Answer
Production of muscle force and power.
8
Question
What is the mechanical model of Plyometric Training based on?
Answer
Elastic energy in musculotendinous components being increased with a rapid stretch and then stored, releasing stored energy during a concentric muscle action.
9
Question
What is the Series Elastic Component (SEC) in plyometric training?
Answer
It acts as a spring when the musculotendinous unit is stretched during an eccentric muscle action, storing elastic energy that is released during a concentric action, contributing to total force production.
10
Question
What is the mechanical model of Plyometric Training?
Answer
Elastic energy in musculotendinous components is increased with a rapid stretch, then stored. When immediately followed by a concentric shortening muscle action, this stored elastic energy is released, increasing total force production.
11
Question
What is the Series Elastic Component (SEC) in the mechanical model of Plyometric Training?
Answer
When the musculotendinous unit is stretched like in an eccentric muscle action, SEC acts as a spring and lengthens. As it lengthens, elastic energy is stored. If a muscle begins a concentric action immediately after an eccentric one, stored energy is released, allowing the SEC to contribute to total force production by naturally returning muscles and tendons to their unstretched configuration.
12
Question
What is the Neurophysiological Model of Plyometric Training?
Answer
It involves using the stretch reflex, which is the body's involuntary response to an external stimulus that stretches the muscles. It uses mostly muscle spindle activity, which are proprioceptive organs sensitive to the rate and magnitude of stretch.
13
Question
How does the stretch reflex work in the Neurophysiological Model of Plyometric Training?
Answer
During plyometric exercises, muscle spindles are stimulated by rapid stretch, causing a reflexive muscle action. This reflexive response increases the activity of the agonist muscle, thereby increasing the force the muscle produces.
14
Question
What happens to stored energy in the stretch reflex if a concentric muscle action doesn't immediately follow a stretch?
Answer
If a concentric muscle action doesn't immediately follow a stretch, the stored energy from the stretch reflex will be dissipated.
15
Question
What factors need to be included in Plyometric Program Design, similar to resistance training prescription?
Answer
Mode, intensity, frequency, duration, recovery, progression, and warm-up need to be included in Plyometric Program Design.
16
Question
What stimulates muscle spindles during plyometric exercises?
Answer
Rapid stretch
17
Question
What reflexive muscle action is caused by the stimulation of muscle spindles during plyometric exercises?
Answer
Increased activity of agonist muscle
18
Question
What happens to the force that the muscle produces when the reflexive response to rapid stretch occurs during plyometric exercises?
Answer
It increases
19
Question
What happens to the stored energy in the stretch reflex if a concentric muscle action doesn't immediately follow the stretch?
Answer
It will be dissipated
20
Question
What are some key components that should be included in plyometric program design similar to resistance training prescription?
Answer
Mode, intensity, frequency, duration, recovery, progression, and warm-up
21
Question
What determines the sets in a workout based on the work-to-rest ratio?
Answer
Work-to-rest ratio (e.g., 1:5) and is specific to the volume and type of drill being performed.
22
Question
Why shouldn't drills for the same body part be performed two days in a row?
Answer
To prevent overtraining and allow for adequate recovery.
23
Question
How is lower body plyometric volume typically measured?
Answer
Lower body plyometric volume is normally given as the number of foot contacts each time a foot or feet together contact the surface per workout or distance.
24
Question
When should plyometric exercises be completed in relation to aerobic endurance training?
Answer
Plyometric exercises should be completed before aerobic endurance training to avoid a negative effect on power production.
25
Question
What is the recommended sequence for a plyometrics warm-up?
Answer
Begin with a general warm-up, followed by a specific warm-up consisting of low-intensity dynamic movements.
26
Question
What are the steps involved in implementing a plyometric program?
Answer
1. Evaluate the athlete 2. Provide equipment and facilities for a safe environment 3. Establish sport-specific goals 4. Determine program design variables 5. Teach the athlete proper technique 6. Progress the program properly.
27
Question
How is balance defined in the context of fitness?
Answer
Balance is the maintenance of a position without moving for a given period of time.
28
Question
What is speed in the context of athletic performance?
Answer
Speed is the ability to achieve high velocity by applying explosive force to a specific movement or technique.
29
Question
Why is the ability to change direction and speed important in most sports?
Answer
The ability to change direction and speed is crucial as it requires rapid force development, high power output, and efficient coupling of eccentric and concentric actions.
30
Question
What does speed-endurance training allow athletes to do?
Answer
Speed-endurance training allows for the maintenance of maximal velocity over an extended period of time and the ability to repeatedly reach maximum acceleration or speed in multiple bouts.
Pac 100
Study
1
Question
What are some methods and modes of anaerobic training?
Answer
Sprint work, stairs, plyometrics, etc.
2
Question
What is the recommended duration for programs focusing on the phosphagen system (e.g., sprints, plyometrics)?
Answer
Under 5-7 minutes with almost complete recovery (around 1 minute).
3
Question
Why is it important to provide almost complete recovery during phosphagen system training?
Answer
To prevent accumulation of lactic acid and H+ ions, allowing for maximum intensities.
4
Question
What is the importance of neural recruitment in speed and power development during anaerobic training?
Answer
Speed and power development depends heavily on neural recruitment for maximum performance, which requires adequate recovery.
5
Question
What are the two types of programs in anaerobic training and their focus areas?
Answer
Programs focusing on phosphagen system (e.g., sprints, plyos) and glycolytic conditioning (enhancing acid-buffering mechanisms).
6
Question
How long does it typically take for neural adaptations to occur in resistance training studies?
Answer
Neural adaptations are observed over a period of 6-10 weeks.
7
Question
What is the principle of muscle fiber recruitment during heavy resistance training?
Answer
The principle of muscle fiber recruitment follows the Size Principle, where all muscle fibers are recruited in consecutive order by their size to produce high levels of force.
8
Question
How does muscle size primarily increase during resistance training?
Answer
Muscle size increases primarily through muscle fiber hypertrophy.
9
Question
What contributes more to strength and power as training progresses (around 10 weeks)?
Answer
Hypertrophy eventually takes over and contributes more than neural adaptations to strength and power.
10
Question
What is the principle that states all muscle fibers are recruited in consecutive order by their size to produce high levels of force?
Answer
Size principle
11
Question
How does an increase in muscle size primarily occur?
Answer
Muscle fiber hypertrophy
12
Question
What type of adaptation does the principle of hypertrophy elicit?
Answer
Strength and endurance
13
Question
What contributes more than neural adaptations to strength and power after 10 weeks of training?
Answer
Hypertrophy
14
Question
What results from heavy resistance training in both Type I and Type II muscle fiber area?
Answer
Increases
15
Question
What can heavy resistance training improve in the heart, lungs, and circulatory system?
Answer
Ability to function under conditions of high pressure and force production
16
Question
What does RT stand for in the context of fitness training?
Answer
Resistance Training
17
Question
What can RT increase and decrease in terms of body composition?
Answer
Increase fat-free mass and decrease body fat
18
Question
How does bone respond to intensity of loading, compression, and strain?
Answer
Dramatically
19
Question
What is increased in response to anaerobic and aerobic exercise in connective tissue?
Answer
Collagen production
20
Question
Which hormones influence the development of the body during exercise, including testosterone and growth hormone?
Answer
Endocrine hormones
21
Question
What does incorporating resistance training into an endurance program improve in athletes?
Answer
Ability of heart, lungs, and circulatory system to function under pressure
22
Question
What does heavy resistance training lead to in trained muscles in terms of mitochondrial and capillary density?
Answer
Increases
23
Question
What is the time frame mentioned for hypertrophy to eventually take place in muscle size increase?
Answer
10 weeks
24
Question
What type of adaptation does hypertrophy prepare athletes for in terms of strength and power improvements?
Answer
Strength and power improvements
25
Question
What are the benefits of resistance training (RT) on the cardiovascular system?
Answer
RT can prepare athletes for extreme competitive demands and is effective in increasing maximal oxygen consumption.
26
Question
How does resistance training (RT) impact body composition?
Answer
RT can increase fat-free mass and decrease body fat, with changes in body fat depending on intake.
27
Question
How does bone respond to intensity of loading and compression strain during resistance training (RT)?
Answer
Bone responds dramatically by growth of bone cells, while collagen production is increased as a connective tissue response.
28
Question
What are some of the endocrine responses to anaerobic and aerobic exercise in relation to resistance training (RT)?
Answer
Hormones such as testosterone, insulin, insulin-like growth factors, and growth hormone influence the development of muscle, bone, and connective tissue.
29
Question
How do hormones circulate and influence adaptations in response to exercise stimulus during high-intensity exercise?
Answer
Increases in hormonal circulation occur via the bloodstream, and changes at the receptor level are adaptive responses to exercise stimulus. Concentration of hormones in blood and other body fluids can increase 10-20 times during high-intensity exercise.
30
Question
What is the role of resistance training (RT) for endurance athletes in offsetting the effects of their training?
Answer
RT is integral for endurance athletes to do in order to offset the effects of their training, playing a key role in protein breakdown in muscle, especially Type I fibers (aerobic).