Strength Training Exam 2: 4,7,17

Resistance training equipment for youth athletes

- unloaded barbell - a long wooden stick - PVC piping (especially when learning new and correct technique)

Alternatives to measuring muscular power and strength for youth athletes

- vertical jump - long jump - handgrip strength

Off-season training frequency

4-6 sessions per week

Resistance training goal for in-season

Maintenance of preseason training goal, or peaking for events (depends on the type of athlete and what their season looks like)

Resistance training goal for postseason

Not specific. May include activities other than sport skill or resistance training. Give them a mental/physical break from their given sport, but have them stay somewhat active.

Repetition-volume for running:

distance

Biomechanical advantage

short arms and a large chest cavity are a biomechanical advantage in upper body pressing exercises, whereas long legs and a long torso are a disadvantage in squatting movement.

Single-effort power events

shot put, high jump, weightlifting

SAID

(specific adaptation to imposed demands)

Goals of youth resistance training program

- increasing muscular strength, - teaching children about their bodies - promoting an interest in physical activity - teaching weight room etiquette - focusing on proper weight lifting technique -and having fun.

Needs analysis (evaluation of the sport)

- movement analysis - physiological analysis - injury analysis

Youth resistance training program guidelines

- static stretching after resistance training - begin with light loads - 1-3 sets, 6-15 reps, advanced multijoint exercises may also be included - 2-3 nonconsecutive training sessions per week, adult spotters should be nearby

Needs analysis (assessment of the athlete):

- type of training program's (sprint, plyos, resistance) they've done in the past - length of recent regular participation in previous training programs - level of intensity involved in previous training programs - degree of exercise technique experience.

Post-season (active rest) training frequency

0-3 sessions per week

In-season training frequency

1-3 sessions per week

Resistance training program design variables

1.) Needs analysis, 2.) Exercise selection, 3.) Training frequency, 4.) Exercise order, 5.) Training load 6.) Repetitions, volume, 7.) Rest periods

Exercise order

1.) Power exercises 2.) Nonpower core exercises 3.) assistance exercises

Pre-season training frequency

3-4 sessions per week

Structural exercises

Exercises that emphasize loading the spine directly or indirectly (muscular stabilization of posture during performance of the lifting movement). All Structural exercises are Core Exercises.

Core exercises

Exercises that recruit one or more large muscle areas, involve two or more primary joints, and receive priority because of their direct application to the sport

Assistance exercise

Exercises that recruit smaller muscle areas, involve only one primary joint, considered less important to improving sport performance, used for injury prevention & rehabilitation (often isolate a specific muscle or muscle group)

Resistance training goal for off-season

Hypertrophy and muscular endurance (initially), strength & power (later)

2-for-2 rule

If the athlete can perform two or more repetitions over his or her assigned repetition goal in the last set in two consecutive workouts for a given exercise, weight should be added to that exercise for the next training sessions.

Resistance training goal for pre-season

Sport and movement specific (strength, power, or muscular endurance, depending on the sport).

Power exercises

Structural exercises that are performed very quickly or explosively (maintaining a rigid torso and a neutral spine during the back squat) such as the snatch or clean & jerk.)

SAID (specific adaptation to imposed demands)

The more similar the training activity is to the actual sport movement, the greater the likelihood that there will be a positive transfer to that sport.

Which of the following percentages of an athlete's 1RM should be assigned for a non-weightlifting multijoint exercises to maximize power output? a. 0-30 % b. 40-60 % c. 75-85 % d. 90-100 %

a. 0-30 %

Which of the following volumes has the potential to increase muscle strength the MOST? a. 5 sets of 5 repetitions b. 1 set of 5 repetitions c. 5 sets of 15 repetitions d. 1 set of 15 repetitions

a. 5 sets of 5 repetitions

Joint laxity, skill level, limb alignment, and neuromuscular deficiency are all thought to be factors in the occurrence of what common injury? a. Anterior cruciate ligament tear b. Ankle fracture c. Shoulder dislocation d. Carpal tunnel syndrome

a. Anterior cruciate ligament tear

All of the following are benefits of resistance training in youth EXPECT a. Decreased insulin sensitivity b. Decreased body fat c. Increased motor skills d. Increased cardiac function

a. Decreased insulin sensitivity

9. Which of the following hormones are synthesized from the amino acid tyrosine? Circle all that apply. a. Epinephrine and norepinephrine b. Peptide F c. Dopamine d. Estrogen

a. Epinephrine and norepinephrine c. Dopamine

Which of the following exercises require the least amount of recovery time between training sessions? a. Lateral raise b. Bench press c. Barbell Lunges d. Front squat

a. Lateral raise

Insulin-Like growth factor I (IGF-I) can also be stored/produced in the muscle in response to overload. What is the name of IGF-I when its stored/produced in the muscle? a. Mechano growth factor (MGF) b. Mechanical growth factor (MGF) c. Neuromuscular growth factor (NGF) d. Neurotransmitter growth factor (NGF)

a. Mechano growth factor (MGF)

The basketball coach says his starting center needs to jump higher. In addition to beginning a plyometric program, which of the following resistance training exercises are MOST specific to this goal? a. Power clean & front squat b. Leg (knee) curl & seated calf (heel) raise c. Power clean, leg (knee) curl, and front squat only d. Leg (knee) curl, front squat, and seated (heel) raise only

a. Power clean & front squat

Which of the following best describes core exercises and assistance exercises, respectively? a. Recruit one or more large muscle areas and receive priority when selecting exercises; recruit smaller muscle areas and are considered less important to improving sport performance b. Can include both multijoint and single-joint exercises and are used primarily for rehabilitation; recruit smaller muscle areas and are considered less important to improving sport performance c. Recruit smaller muscle areas and are considered less important to improving sport performance; recruit one or more large muscle areas and are usually multijoint exercises d. Can include both structural and power exercises; are considered more important to sport performance

a. Recruit one or more large muscle areas and receive priority when selecting exercises; recruit smaller muscle areas and are considered less important to improving sport performance

8. What type of muscle fibers depend on a dramatic increase in protein synthesis to maintain their size and hypertrophy? a. Type II b. Type X c. Type I d. Type Y

a. Type II

An athlete just completed a resistance training workout. All of the following are factors that influence the magnitude of the post-workout hormonal response EXCEPT a. amount of effort the athlete gave during the workout b. quantity of muscle tissue stimulated by the workout c. degree of connective tissue repair needed after the workout d. extent of structural remodeling the athlete's body requires from the workout

a. amount of effort the athlete gave during the workout

Serum levels of which hormone will increase as a result of performing resistance training protocols that involve multi join exercises, recruiting large muscle groups (prime movers), loads of 85-95% of 1RM, or rest periods of 30-60 second. a. testosterone b. insulin c. growth hormone d. thyroid hormone

a. testosterone

Tanner

alternative method of evaluating biological age, involves visually assessing the development of identifiable secondary sex characteristics: breast development in girls, genital development in boys, and pubic hair development in both sexes

Peak strength

attained by age 20 in untrained women and between ages of 20 and 30 in untrained men.

Which hormone increases dramatically in response to a 1-minute rest period, and workout's that induce metabolic acidosis? a. Insulin-Like growth factors b. Growth hormone c. Estrogen d. Testosterone

b. Growth hormone

Deconditioned female college athletes who participate in sports such as basketball and soccer appear to be at increased risk for developing injuries to the a. Back b. Knee c. Wrist d. Neck

b. Knee

When developing a resistance training program, which of the following program design variables should be addressed first? a. Exercise order b. Needs analysis c. Exercise selection d. Training frequency

b. Needs analysis

An American football lineman has difficulty driving into defensive lineman and believes he has lost his explosive ability. Which of the following is the BEST exercise order to help this athlete improve his performance? a. Back squat, hip sled, leg (knee) curl, power clean b. Power clean, back squat, hip sled, leg (knee) curl c. Leg (knee) curl, back squat, power clean, hip sled d. Hip sled, power clean, leg (knee) curl, back squat

b. Power clean, back squat, hip sled, leg (knee) curl

All of these are classifications of hormones EXCEPT a. Steroid b. Proteolytic c. Polypeptide d. Amine

b. Proteolytic

13. Which of the following hormones is synthesized from the amino acid tryptophan? a. Epinephrine b. Serotonin c. Norepinephrine d. Dopamine

b. Serotonin

If the stress of a training session is too great, which of the following is true? a. anabolic reactions =catabolic reactions in the muscle b. anabolic reactions<catabolic reactions in the muscle c. anabolic reactions >catabolic reactions in the whole body d. anabolic reactions>catabolic reactions in the muscle

b. anabolic reactions<catabolic reactions in the muscle

Multiple-effort power events

basketball, volleyball

Movement analysis

body & limb movement patterns & muscular involvement

If an athlete is tested in the bench press and is found to have a 1RM of 220 lbs (100 kg), approximately what weight should this athlete lift if he is performing six repetitions per set? a. 200 lbs (91 kg) b. 195 lbs (88.6 kg) c. 185 lbs (85 kg) d. 175 lbs (79.5 kg)

c. 185 lbs (85 kg)

Which of the following volumes has the greatest potential to increase muscular endurance? a. 5 sets of 5 repetitions b. 1 set of 5 repetitions c. 3 sets of 15 repetitions d. 1 set of 15 repetitions

c. 3 sets of 15 repetitions

What is the name of a primary signal hormone for carbohydrate metabolism that also inhibits protein synthesis? a. Serotonin b. Dopamine c. Cortisol d. Progesterone

c. Cortisol

The soccer team is transitioning from off-season to preseason training. How should the team's resistance training frequency be altered? a. Increase frequency to improve muscular endurance b. Do not change frequency and add plyometrics c. Decrease frequency to allow increased sport skill practice

c. Decrease frequency to allow increased sport skill practice

Which hormone increases protein synthesis, increases collagen synthesis, and increases lipolysis? a. Epinephrine b. Progesterone c. Growth hormone d. Testosterone

c. Growth hormone

Which of the following is an antagonist muscle group in the bench press exercise? a. Anterior deltoid b. Serratus anterior c. Rhomboids d. Triceps brachii

c. Rhomboids

A strength and conditioning professional is training two 16-year old males; one has developed facial hair and a deepened voice, while the other has not. Which of the following is the most effective indicator of their physical maturation level? a. Exercise readiness b. Chronological age c. Skeletal age d. Emotional maturity

c. Skeletal age

Which of the following is the best example of a pair of exercises that, when performed sequentially with little to no rest between them, constitute a compound set? a. Dumbbell biceps curl & triceps pushdown b. Lat pulldown & lateral raise c. Upright row & shoulder press d. Incline bench press & seated row

c. Upright row & shoulder press

Which of the following is generally discouraged in older adults, due to the sudden rise in blood pressure it can create? a. Power training b. Balance and flexibility training c. Valsava maneuver d. Stair climbing

c. Valsava maneuver

When comparing males and females, which of the following is true regarding strength and power capabilities? a. Absolute upper body strength of women is generally closer to male values as compared to the absolute values for lower body strength b. When expressed relative to body weight, the upper body strength of women is similar to that of men c. When strength is expressed relative to muscle cross-sectional area, no significant difference exists between sexes

c. When strength is expressed relative to muscle cross-sectional area, no significant difference exists between sexes

injury analysis

common sites for joint & muscle injury

A female triathlete needs to improve the muscular endurance of her upper body. Using three sets of 15 repetitions per exercise, which of the following rest period lengths will MAXIMIZE her goal? a. 3 minutes b. 1.5 minutes c. 45 seconds d. 30 seconds

d. 30 seconds

7. What is the name of the chemical messengers that are synthesized, stored, and released into the blood by endocrine glands and certain other cells? a. Receptors b. Hormones c. Enzymes d. Amino acids

d. Amino acids

An 8-year-old preadolescent boy dramatically increased his upper body strength after following a six-month resistance training program. Which of the following is MOST likely responsible for this gain? a. Increased number of muscle fibers b. Enhanced cross-sectional area c. Greater muscle density d. Improved neuromuscular functioning

d. Improved neuromuscular functioning

As boys grow, they become taller and gain body mass. During this time, muscle changes as well, first in____________ and second in _______________ a. High-level force production; velocity b. Velocity; weight c. Weight; mass d. Mass; high-level force production

d. Mass; high-level force production

Which of the following should be evaluated first when one is designing a training program for a 68-year-old competitive female tennis player? a. Cardiovascular fitness b. Lower body strength c. Balance and agility d. Medical history

d. Medical history

Which of the following is the primary mechanism leading to strength gains in preadolescents? a. Hypertrophy b. Hyperplasia c. Circulating hormones (testosterone & growth hormone) d. Neural factors (motor unit activation & synchronization)

d. Neural factors (motor unit activation & synchronization)

The acronym SAID stands for which of the following? a. Specific arousal to imposed demands b. Specific adaptation to intensity demands c. Specific athletes imposed demands d. Specific adaptation to imposed demands

d. Specific adaptation to imposed demands

Which of the following is a physiological role of growth hormone and its superfamily? a. decreased protein synthesis b. decreased lipolysis c. increased glycogen synthesis d. increased immune cell function

d. increased immune cell function

Polypeptide hormones are made of chains of which of the following substances? a. polypeptides b. secondary messengers c. amino acids d. mRNA

d. mRNA

All of the following are adaptations of the endocrine system to resistance training EXCEPT a. amount of hormone synthesis b. time needed for hormone clearance through the liver c. number of receptors in muscle tissue d. type of hormone released

d. type of hormone released

Specificity

develop specifically what you want to attain for your given sport.

Potential benefits of youth resistance training:

improvements in selected motor performance skills, such as the long jump, vertical jump, 30 m dash, and agility run.

Compound set

involves sequentially performing two different exercises for the same muscle group

Biological age

measured in terms of skeletal age (the gold standard for determining biological maturation), somatic (physique) maturity, or sexual maturation

Repetition-volume for swimming or rowing

number of strokes

Repetition-volume for various sport activities

number of throws or jumps

Peak muscle mass

occurs between the ages of 16 & 20 yeas in females and between 18 & 25 years in males (unless affected by resistance training, diet, or both)

Somatic age

reflects the degree of growth in overall stature or smaller, subdimensions of the body (limb length).

physiological analysis

strength, power, hypertrophy, & muscular endurance

Agonist

the muscle or muscle group actively causing the movement

Repetition-volume for plyometric exercises

the number of foot or hand contacts

Antagonist

the sometimes passive muscle or muscle group located on the opposite side of the limb

Skeletal age assessment test

this technique involves trained radiographers comparing x-rays or radiographs to determine the extent of ossification of the bones of the left wrist.

Muscular strength

• Absolute basis (total force measured in pounds of kgs) • Relative basis (ratio of absolute strength to total body mass, fat-free mas, or muscle cross-sectional area)