Lots of downhill sprints are likely to lead to DOMS.
true
The acronym EAMC is short for
exercise-associated-muscle-cramps
Protein synthesis ___________ during exercise and ____________ after exercise.
decreases, increases
Transient hypertrophy results from increased protein synthesis and lasts about a week.
false
Resistance training techniques designed for men
are equally appropriate for women's training
When motor units contract more synchronously,
muscles increase the rate of force development
A risk factor for fatigue EAMCs is
poor stretching habits
Fiber splitting results from detraining and manifests as muscle atrophy.
false
With DOMS, muscle enzyme concentrations may increase in the bloodstream by a factor of ________.
2-10 times
Strength gains cannot occur unless there is an increase in muscle size.
false
In general, whole-muscle hypertrophy in humans most likely results from
mostly fiber hypertrophy with some fiber hyperplasia
Which intracellular change likely contributes the most to increases in fiber size, cross-sectional area, and strength?
more actin and myosin filaments
In untrained individuals, motor units are recruited asynchronously.
true
A hallmark of acute muscle soreness is increased concentrations of muscle enzymes circulating in the bloodstream.
false; acute muscle soreness is caused by the accumulation of metabolic by-products of exercise (H+) and tissue edema caused by fluid shift
The risk of DOMS after a given training session can be reduced by which training strategy?
reduce eccentric component of muscle action
Circulating white blood cell counts increase as muscle soreness increases.
true
Which of the following will likely result in the most severe DOMS?
downhill-running interval training
Strength is most accurately a property of the
motor system, not just muscle
Removal of autogenic inhibition most likely plays a key role in "superhuman" feats of strength.
true
Absolute strength gains are typically greatest in
men
Acute muscle soreness is caused by edema formation and muscle swelling.
true
DOMS is associated with inflammatory mediators but not actual structural damage to the muscle.
false; studies of leg muscles of marathons runners revealed major muscle fiber damage
What role do white blood cells play in the development of DOMS?
They secrete inflammatory substances that activate pain nerves in muscle.
maximal force a muscle or muscle group can generate
strength
rate of performing work
power
capacity to sustain repeated muscle actions or a single static contraction
muscular endurance
Strength =
1 RM
Power =
force x distance / time
Example of muscular endurance
sit ups
Maximal weight the individual can lift one time
1 rep max
What does the term isokinetic mean
Speed remains constant
the rate of energy release by cellular metabolic processes that depend on the involvement that depend on the involvement and availability of oxygen
Aerobic power
maximal capacity for aerobic resynthesis of ATP; synonymous with VO2max
Maximal aerobic power
What is the best measure of maximal aerobic power?
Laboratory graded exercise test to exhaustion
The rate of energy release by cellular metabolic processes that function without the involvement of oxygen
anaerobic power
maximal capacity of anaerobic system to produce ATP; ATP-PC and anaerobic glycolysis
Maximal anaerobic power
any training program must consider the specific needs and ability of the individual for whom it is designed
individuality
adaptions to training are highly specific to the nature of the training activity and should be carefully matched to an athlete's specific performance needs
specificity
training programs must include a maintenance plan to ensure that the gains from training are not lost
reversibility
the training stimulus must be progressively increased as the body adapts to the current stimulus
progressive overload
systematic variations in mode/volume/intensity over time to allow for the training stimulus to remain challenging and effective
variation, periodization
an assessment of factors that determine the specific training program appropriate for an individual
needs analysis
What 4 categories go into a needs analysis
muscle groups to be trained, type of training, energy systems to be trained, sites of concern for injury
What considerations should be made when designing a resistance training program?
exercises, order of exercises, number of sets, rest periods, intensity
Resistance training that emphasizes static muscle action
static-contraction resistance training
Training that involves eccentric action
eccentric training
A technique that allows variation in the resistance applied throughout the range of motion in an attempt to match the ability of the muscle or muscle groups to apply force at any specific point in the range of motion
variable-resistance training
Training conducted with equipment that keeps movement speed constant
isokinetic training
A type of dynamic-action resistance training based on the theory that use of the stretch reflex during jumping will recruit additional motor units
plyometrics
This technique has proven effective in a clinical setting to reduce the loss of strength and muscle size during periods of immobilization and to restore strength and size during rehabilitation
electrical stimulation
Repeated bouts of high- to moderate-intensity exercise interspersed with periods of rest or reduced-intensity exercise
interval training
Continuous exercise without rest intervals, structured primarily to affect the oxidative and glycolytic energy systems
continuous training
Endurance training involving long, slow distances
LSD training
Swedish for "speed play," this type of training combines continuous and interval training and stresses both the aerobic and anaerobic energy pathways
Fartlek training
Training program that involved rapid movement from one exercise to another around a "circuit" or established set of exercises
interval-circuit training