KIN 242 Chapter 4
Eccentric contraction
In this type of muscle contraction, the resistance is greater than the muscular force being produced, and the muscle lengthens while maintaining tension.
Ballistic stretching
Involves a bouncing movement in which repetitive contractions of the agonist muscle are used to produce quick stretches of the antagonist muscle.
Identify a type of resistance training in which resistance is given at a fixed velocity of movement with accommodating resistance.
Isokinetic exercise
Which of the following is a characteristic of high-intensity interval training?
It allows for performance of much more work at a more intense workload over a longer period than does working continuously.
Which of the following is true of the competition period with reference to the periodization approach to conditioning?
An increased amount of time is spent on skill training or strategy sessions.
Which of the following are true of the principles of training and conditioning?
Athletes should be given time to do an appropriate warm-up before engaging in any activity. Athletes should be educated about proper techniques, how they should feel during workout, and when they should push harder or back off. Athletes must engage in a training and conditioning program on a consistent, regularly scheduled basis.
Which of the following is a guideline one should follow while stretching?
Avoid overstretching the ligaments and capsules that surround joints.
In the context of various techniques to improve muscular strength, _____ does not require any equipment.
bodyweight training
Which of the following is a technique that helps train muscles to function concentrically, eccentrically, and isometrically in three planes simultaneously?
functional strength training
The primary explanation for muscle hypertrophy associated with strength training is best attributed to an increase in the size and number of _____, small contractile protein filaments within a muscle.
myofilaments
Concentric contraction
In this type of muscle contraction, the muscle shortens while tension is developed to overcome or move some resistance.
Power phase
The athlete trains at a high intensity at or near the level of competition.
Proprioceptive Neuromuscular Facilitation
(PNF) techniques are stretching techniques that involve combinations of alternating contractions and stretches.
Kimberly is a 20-year-old athlete. At the beginning of a training session, her resting heart rate is 65 beats per minute. During the training, her heart rate increases to 194 beats per minute. Using this information, calculate the heart rate reserve of Kimberly.
129: 194-65
Nyle is a 30-year-old athlete. His resting heart rate is 55 beats per minute and maximum heart rate is 187 beats per minute. Suppose Nyle is training at a moderate-intensity level. Calculate Nyle's target heart rate at 75% of maximum heart rate.
154
Periodization
A conditioning approach that allows athletes to train year-round with less risk of injury and staleness
set
A group of combined training and recovery periods
Slow-twitch muscle fibers
A higher percentage of these fibers are found in muscles that have a primary function of maintaining posture against the pull of gravity.
Fast-twitch muscle fibers
A higher percentage of these fibers are found in muscles that produce powerful, explosive, and strength movements.
Which of the following are true of the types of muscle contraction?
Concentric and eccentric contractions must occur to allow most movements. The three types of skeletal muscle contractions are isometric, concentric, and eccentric contractions.
Identify the types of isotonic contractions.
Concentric contraction Eccentric contraction
It is seldom recommended in sedentary individuals because of the potential for causing muscle soreness.
Dynamic Stretching
Which of the following help reduce the potential negative effects of overtraining?
Eating a proper diet Engaging in proper and efficient resistance training Getting appropriate rest
In the context of the periodization approach to conditioning, the goal of the competition period is to _____.
Ensure that the athlete is at peak levels of fitness and performance on days of competition
Arm hang exercise
Entire shoulder girdle complex
Open-kinetic chain exercises
Exercises in which the foot or hand is not in contact with the ground or some other surface
Closed-kinetic chain exercises
Exercises in which the foot or hand is weight-bearing
True or false: As muscular strength increases, there tends to be a corresponding decrease in endurance.
False: As muscular strength increases, there tends to be a corresponding increase in endurance.
True or false: For most athletes, having great strength and muscular endurance is more critical for successful performance than simply having the ability to generate power.
False: Without the ability to generate power, an athlete is limited in his or her performance capabilities. For most athletes, the ability to generate power is more critical for successful performance than simply having great strength or muscular endurance.
Hamstring stretch exercise
Hip extensors and knee flexors
Forward lunge exercise
Hip flexors and quadriceps
Identify a true statement about the principles of training and conditioning.
Identify the needs of individual athletes and adjust or alter the training and conditioning program accordingly.
What are the characteristics of the transition period of the periodization approach to conditioning?
It allows the athlete to escape both physically and psychologically from the rigor of a highly organized training regimen. It is generally unstructured, and the athlete is encouraged to participate in sports activities on a recreational basis.
Which of the following is true of the transition period of the periodization approach to conditioning?
It begins after the last competition and comprises the early part of the off-season.
Which of the following are true of maximum aerobic capacity?
It determines how much oxygen can be used during 1 minute of maximal exercise. It is, to a large extent, a genetically determined characteristic.
Identify the significance of a cool-down period after a workout or training session.
It enables the body to return to a resting state. It helps decrease blood and muscle lactic acid levels rapidly.
What are the advantages of a core stabilization program?
It ensures appropriate muscular balance and joint movement around the lumbo-pelvic-hip complex. It improves neuromuscular efficiency throughout the entire body. It allows for the expression of dynamic functional strength.
Which of the following are true of dynamic stretching?
It has become the stretching technique of choice in the athletic population. Dynamic stretching exercises are more closely related to the types of activities that athletes engage in and should be considered more functional.
Which of the following is true of ballistic stretching?
It has been criticized in the past because increased range of motion is achieved through a series of jerks or pulls on the resistant muscle tissue.
In the context of training in the competition period, which of the following is true of cross training?
It helps athletes maintain fitness levels and avoid the boredom from following the same training regimen as during the other seasons.
Which of the following is true of the effects of strength training on female athletes?
It helps improve their muscle tone
Which of the following are true of the benefits of warm-up?
It helps reduce injuries by progressively increasing flexibility, strength, power, and endurance. It helps prepare the body physiologically for some upcoming physical work.
Shoulder towel stretch exercise
It helps stretch internal and external rotators.
Lateral trunk stretch exercise
It helps stretch lateral abdominals and intercostals.
Chest and shoulder stretch exercise
It helps stretch pectoralis and deltoid.
Trunk twister exercise
It helps stretch trunk and hip rotators.
anaerobic activity
It includes activities that require short bursts of muscle contraction, as in running, swimming sprints, or lifting weights. It is an activity in which the intensity of the activity is low enough that the cardiovascular system can supply enough oxygen to continue the activity for long periods.
Aerobic activity
It includes endurance-type activities that last for a long time. It is an activity in which the intensity is so great that the demand for oxygen is greater than the body's ability to deliver oxygen.
Identify the true statements about isokinetic exercise.
It involves a muscle contraction in which the length of the muscle is changing while the contraction is performed at a constant velocity. The key to isokinetic exercise is not the resistance provided by the exercise machine, but the speed at which resistance can be moved.
Identify the true statements about high-intensity interval training.
It involves activities that are more intermittent than continuous training. It allows an athlete to be more sport specific during the workout.
Identify a true statement about a dynamic warm-up.
It involves continuous movement using hopping, skipping, and bounding activities with several different footwork drills and patterns.
isometric exercise
It involves the use of any immovable resistance.
Identify the true statements about functional strength training.
It is a technique for improving not only muscular strength but also neuromuscular control. It helps develop high levels of core stabilization strength and flexibility.
In the context of techniques that help improve cardiorespiratory endurance, which of the following is true of continuous training?
It is a technique that uses exercises performed at the same level of intensity for long periods.
Which of the following are true of static stretching?
It is commonly used in injury rehabilitation of sore or strained muscles. It is an extremely effective and perhaps the most widely used technique of stretching.
Which of the following is true of circuit training?
It is most often used as a technique for developing and improving muscular strength and endurance
Which of the following are true of fartlek training?
It is similar to interval training in that the athlete must run for a specified period. It is less regimented and allows for an effective alternative in the training routine because the pace and terrain are always changing.
In the context of fitness training, which of the following are true of the core of the body?
It is where all movement begins. It is where the center of gravity is located.
Identify a true statement about the preparatory period with reference to the periodization approach to conditioning.
It occurs primarily during the off-season when there are no upcoming competitions.
Isometic Contraction
It occurs when the muscle contracts to produce tension, but there is no change in length of the muscle.
In the context of preventing injuries through fitness training, which of the following are true of the concept of periodization?
It organizes a training and conditioning program into cycles. It takes into account athletes' different training and conditioning needs during different seasons and modifies the program according to individual needs.
In the context of a contemporary approach to warm-up, which of the following are true of a dynamic warm-up?
It prepares the muscles and joints in a more activity-specific manner than static stretching. It enhances coordination and motor ability as it revs up the nervous system.
Active range of motion
It refers to the ability to move a joint efficiently, with little resistance to motion.
In the context of the process of training and conditioning, which of the following are true of the SAID principle?
It relates to the process of training and conditioning. SAID is an acronym for specific adaptation to imposed demands.
Identify the true statements about a good warm-up routine
It should begin with 2 or 3 minutes of slow walking, light jogging, or cycling to increase metabolism and warm up the muscles. Athletes should not wait longer than 15 minutes to begin the main sports activity after the warm-up.
Which of the following are true of the requirements of a comprehensive core stabilization program?
It should incorporate exercises derived from fundamental movement skills. It should include exercises that elicit a maximal training response. It should be systematic, progressive, and functional.
Which of the following is true of a cool-down period after a workout or training session?
It should last about 5 to 10 minutes.
isokinetic training
It uses equipment such as Kincom and Biodex.
Progressive resistance exercise
It uses equipment such as free weights, Universal, Nautilus, Cybex, Eagle, Body Master Free Motion Fitness, and so on. helps strengthen muscles through a contraction that overcomes some fixed resistance produced by equipment such as dumbbells, barbells, various weight machines, or exercise tubing.
Which of the following are true of progressive resistance exercise training?
It uses isotonic contractions in which force is generated while the muscle is changing in length. It is considered to be the most commonly used technique for improving muscular strength.
Functional Strength Training
It uses multiplane integrated resistance exercises performed on different stable and unstable surfaces.
Williams's flexion exercise
Low back and hip extensors
Which of the following are true of the factors that determine the amount of muscular strength?
Muscular strength is proportional to the size of a muscle as determined by the cross-sectional diameter of the muscle fibers. Strength is a function of the number and diameter of muscle fibers comprising a given muscle. Strength is directly related to the efficiency of the neuromuscular system and the function of the motor unit in producing muscular force.
Passive range of motion
No muscle contraction is needed to move a joint.
In the context of techniques that help improve cardiorespiratory endurance, which of the following are true of the important considerations of continuous training?
The average person should engage in no less than three exercise sessions per week to see at least minimal improvement in cardiorespiratory endurance. The type of activity used in continuous training must be aerobic.
Which of the following are true of proprioceptive neuromuscular facilitation (PNF) techniques?
PNF techniques are currently being used for stretching, including slow-reversal-hold-relax, contract-relax, and hold-relax techniques. PNF stretching exercises have been used as a stretching technique for increasing flexibility. PNF techniques were first used by physical therapists for treating patients who had various types of neuromuscular paralysis.
In the context of structures in the body that limit flexibility, which of the following are true of trigger points?
Painful or active trigger points most often develop because of some mechanical stress to the muscle. Pain that comes from trigger points is likely to cause some restricted range of motion.
Which of the following is true of active and passive range of motion?
Passive range of motion begins at the end of and continues beyond active range of motion.
It can produce dramatic increases in range of motion during one stretching session.
Proprioceptive neuromuscular facilitation (PNF) stretching technique
Which of the following are true of bodyweight exercises?
Some bodyweight exercises use an isometric or holding phase instead of using a full range of motion. Most bodyweight exercises require the athlete to support the body or move the total body against the force of gravity.
It is a simple stretching technique and does not require a partner.
Static Stretching
Identify the guidelines and precautions for stretching.
Stretching should be done both before and after activity, at least five or six times per week to see maximum results. Warm up using a slow jog or fast walk before stretching vigorously. Increases in range of motion will be specific to whatever joint is being stretched. Stretch only to the point at which tightness or resistance to stretch or perhaps some discomfort is felt.
Muscular endurance
The ability to perform repetitive muscular contractions against some resistance
training period
The amount of time that continuous activity is actually performed
Strength phase
The intensity and volume of training progress to moderate levels.
Muscular Strength
The maximum force that can be applied by a muscle during a single maximum contraction
eccentric contraction
The muscle lengthens while contracting against resistance.
concentric contraction
The muscle shortens while contracting against resistance.
repetition
The number of training/recovery periods per set
training time
The rate of the training period
recovery period
The time between training periods
Which of the following tests help obtain a general estimation of an athlete's flexibility?
The trunk extension test The shoulder extension test
Which of the following are true of isometric exercises?
They have potential to produce a spike in blood pressure that can result in potentially life-threatening cardiovascular accidents. They help increase muscular strength, but strength gains in a particular muscle will occur only at the specific joint angle in which resistance is applied.
Which of the following are true of closed-kinetic chain exercises?
They use varying combinations of isometric, concentric, and eccentric contractions that occur simultaneously in various muscle groups within the chain. They are widely used as they tend to be more functional than open-kinetic chain exercises.
Why is cardiorespiratory fitness essential to an athlete?
To perform whole-body, large-muscle activities for an extended period To minimize fatigue
Hypertrophy/endurance phase
Training is at a low intensity with a high volume of repetitions, using activities that may or may not be directly related to a specific sport.
True or false: A female in weight training will probably see some remarkable gains in strength initially, even though her muscle bulk does not increase.
True: A female in weight training will probably see some remarkable gains in strength initially, even though her muscle bulk does not increase. These initial strength gains, which can be attributed to improved neuromuscular system efficiency, begin to plateau, and in the female, more limited improvement in muscular strength will be realized during a continuing strength-training program.
True or false: Cardiorespiratory endurance refers to the body's ability to transport and use oxygen efficiently.
True: Cardiorespiratory endurance refers to the body's ability to transport and use oxygen efficiently. The cardiorespiratory system provides a means by which oxygen is supplied to the various tissues of the body.
Plyometric exercise
a technique of exercise that involves a rapid eccentric (lengthening) stretch of a muscle, followed immediately by a rapid concentric contraction of that muscle for the purpose of producing a forceful explosive movement over a short period.
Trigger Point
an area of tenderness in a tight band of muscle
Studies comparing proprioceptive neuromuscular facilitation (PNF) stretching and static stretching suggest that PNF stretching _____.
can produce greater improvement in flexibility over an extended training period
The ____________ refers to muscles that make up the lumbo-pelvic-hip complex.
core
Heart rate reserve (HRR) is used to ____
determine upper and lower limits of the target heart rate range
___ is a cardiorespiratory endurance training technique that is a type of cross-country running, and it originated in Sweden
farlek training
An advantage of a core stabilization program is that it ____
helps improve dynamic postural control
Progressive resistance exercise training
helps strengthen muscles through a contraction that overcomes some fixed resistance produced by equipment such as dumbbells, barbells, various weight machines, or exercise tubing.
A functional core stabilization training program should include exercises that _____
incorporate a variety of resistance equipment
Static stretching
is a stretching technique that involves passively stretching a muscle by placing it in a maximal position of stretch, or its endpoint where there is resistance to stretch, and holding it there for an extended time.
Cross Training
is an approach to training and conditioning for a specific sport that involves substitution of alternative activities that have some carryover value to that sport.
A difference between dynamic stretching and ballistic stretching is that dynamic stretching _____.
is controlled and does not cause muscle soreness
A(n) ________ ________ involves a muscle contraction in which the length of the muscle remains constant while tension develops toward a maximum force against an immovable resistance.
isometric exercise
A distinguishing feature of plyometric exercise is that ____
it places more emphasis on the rate of stretch than on the magnitude of the stretch
A feature of bodyweight exercise is that _____.
it uses the force of gravity as resistance.
The greatest rate at which oxygen can be taken in and used during exercise is referred to as _____
maximum aerobic capacity
In sports, a(n) __________ movement is a movement that generates a large amount of force quickly.
power
In the context of assessing an athlete's flexibility, the _____ measures trunk and hip flexion.
sit and reach test
Overtraining can result in ________ which is a deterioration in usual standard of performance
staleness
SAID Principle
states that when the body is subjected to stresses and overloads of varying intensities, it will gradually adapt to overcome specific demands placed on it.
The Karvonen equation is used to calculate ____
target heart rate at a given percentage of training intensity
Circuit training
uses a series of exercise stations that consist of various combinations of weight training, flexibility, bodyweight training, and brief aerobic exercises.