KINE 2115 TEST QUESTIONS AND ANSWERS A+
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Muscular Strength
the greatest force that can be produced by a muscle
Muscular Endurance
how long a muscle can sustain a sub maximal contraction
Periodization
changes in frequency, intensity, and volume of training
overload principle
the exposure of the body to a stress that is not accustomed to
fast twitch fibers
any muscle fiber that contracts relatively rapidly, utilized especially in actions requiring a
maximum effort of short duration
slow twitch fibers
muscle fiber that contracts slowly especially during sustained physical activity requiring
endurance
Functional Strength
classification of exercise which involves training the body for the activities performed in
daily life.
muscle atrophy
Loss of muscle leading to its shrinking and weakening.
isotonic contraction
a form of muscular exertion principally characterized by a change in both muscle length
and joint angle
isometric contraction
muscular contraction with little or no movement
eccentric phase
this phase involves the preloading of the agonist muscle group. During this phase,
elastic energy is stored and muscle spindles are stimulated
concentric phase
During this phase, elastic energy is utilized to increase the force of the subsequent
movement or is dissipated as heat.
When does our strength begin to decline naturally?
Between 20-30 years of age and continues to old age
What are the functions of muscle tissue?
Works constantly to maintain posture and to generate heat needed to stabilize body
temperature. Also helps return blood to the heart during lower intensity
How does muscle mass affect metabolism?
Extra pound of muscle can increase resting metabolism by about 35 calories per day
What percent of our body weight is muscle?
40%
What are optimal training conditions to achieve gains in strength training in terms
of frequency per week?
, 3 days per week
What are the 3 components of a sound strength training program?
Mode, Volume, Frequency
What percent of a one-rep maximum if a good level to start a weight training
program?
50-60% of 1RM
What is the required timeframe to see significant strength improvement?
8 consecutive weeks
How does reduced strength affect the aging person?
Daily activities become difficult, increase chance of osteoporosis
Is walking sufficient for sustaining muscle mass in the lower body?
yes
How does strength training affect the female's muscle(s
activating more muscle fibers/increasing the force each fiber can generate.
Do men and women have the same quality of muscle fibers?
Yes, men and women have the same quality of muscle fibers
What assessments are used to determine muscular endurance?
1RM
When is a spotter recommended?
In the case of lifting heavy loads, for the safety of the lifter and those nearby
Daily total fat should be what % of daily total caloric intake?
20-35%
Cholesterol consumption should be kept below _____mg per day.
300 mg
General daily sodium intake should be less than _____mg per day.
2,300 mg
Vegetarianism
an individual who eliminates foods of animal origin from their diet. Various degrees of
vegetarianism exist, some allowing minimal consumption of animal products.
nutrient density
a measure of the nutrients a food provides relative to the calories provided
Carbohydrates
the starches and sugars present in foods
complex carbohydrates
starches found in grains, potatoes, and vegetables; majority of diet
simple carbohydrates
added sugars; held to a minimum
Fats
organic compounds which provide transport for fat soluble vitamins, form cell
membranes, assist in temperature regulation, and regulate other body functions.
saturated fats
dietary fats which increases blood cholesterol levels
PUFAs and MUFAs
i. Liquid at room temperatureii. Unsaturated fatsiii. Found fish, avocados, olives, nuts,
liquid vegetable oilsiv. Do not elevate LDL cholesterol, studies suggest LDL cholesterol
GRADED. Buy Quality Materials!
Muscular Strength
the greatest force that can be produced by a muscle
Muscular Endurance
how long a muscle can sustain a sub maximal contraction
Periodization
changes in frequency, intensity, and volume of training
overload principle
the exposure of the body to a stress that is not accustomed to
fast twitch fibers
any muscle fiber that contracts relatively rapidly, utilized especially in actions requiring a
maximum effort of short duration
slow twitch fibers
muscle fiber that contracts slowly especially during sustained physical activity requiring
endurance
Functional Strength
classification of exercise which involves training the body for the activities performed in
daily life.
muscle atrophy
Loss of muscle leading to its shrinking and weakening.
isotonic contraction
a form of muscular exertion principally characterized by a change in both muscle length
and joint angle
isometric contraction
muscular contraction with little or no movement
eccentric phase
this phase involves the preloading of the agonist muscle group. During this phase,
elastic energy is stored and muscle spindles are stimulated
concentric phase
During this phase, elastic energy is utilized to increase the force of the subsequent
movement or is dissipated as heat.
When does our strength begin to decline naturally?
Between 20-30 years of age and continues to old age
What are the functions of muscle tissue?
Works constantly to maintain posture and to generate heat needed to stabilize body
temperature. Also helps return blood to the heart during lower intensity
How does muscle mass affect metabolism?
Extra pound of muscle can increase resting metabolism by about 35 calories per day
What percent of our body weight is muscle?
40%
What are optimal training conditions to achieve gains in strength training in terms
of frequency per week?
, 3 days per week
What are the 3 components of a sound strength training program?
Mode, Volume, Frequency
What percent of a one-rep maximum if a good level to start a weight training
program?
50-60% of 1RM
What is the required timeframe to see significant strength improvement?
8 consecutive weeks
How does reduced strength affect the aging person?
Daily activities become difficult, increase chance of osteoporosis
Is walking sufficient for sustaining muscle mass in the lower body?
yes
How does strength training affect the female's muscle(s
activating more muscle fibers/increasing the force each fiber can generate.
Do men and women have the same quality of muscle fibers?
Yes, men and women have the same quality of muscle fibers
What assessments are used to determine muscular endurance?
1RM
When is a spotter recommended?
In the case of lifting heavy loads, for the safety of the lifter and those nearby
Daily total fat should be what % of daily total caloric intake?
20-35%
Cholesterol consumption should be kept below _____mg per day.
300 mg
General daily sodium intake should be less than _____mg per day.
2,300 mg
Vegetarianism
an individual who eliminates foods of animal origin from their diet. Various degrees of
vegetarianism exist, some allowing minimal consumption of animal products.
nutrient density
a measure of the nutrients a food provides relative to the calories provided
Carbohydrates
the starches and sugars present in foods
complex carbohydrates
starches found in grains, potatoes, and vegetables; majority of diet
simple carbohydrates
added sugars; held to a minimum
Fats
organic compounds which provide transport for fat soluble vitamins, form cell
membranes, assist in temperature regulation, and regulate other body functions.
saturated fats
dietary fats which increases blood cholesterol levels
PUFAs and MUFAs
i. Liquid at room temperatureii. Unsaturated fatsiii. Found fish, avocados, olives, nuts,
liquid vegetable oilsiv. Do not elevate LDL cholesterol, studies suggest LDL cholesterol
