Muscle Physiology/Biomechanics
Program Design
Periodization
Adaptations to Training Programs
Random Topics
100

This is the smallest functional unit of the muscle fiber

Sarcomere

100

This is the first step in the program design sequence

Needs analysis

100

This is the phase of the general adaptaion syndrome where we should see adaptation. 

Resistance phase

100

These types of training adaptations occur before periphal adaptations

Neuromuscular adaptations

100

This is the principle that startes type 1 motor units are recruit first, and as more force is needed, type 2 motor units are then recruited, is called

Hennemans Size Principle

200

This connective tissue layer surrounds the muscle fasicles (the middle layer)

Perimysium 

200

If someone's goal is strength training, they should train in which rep range and % 1 RM?

Less than 6 reps, and greater than 85% 1 RM

200

This is training cycle lasts 2 - 6 weeks, with 4 weeks being the most common. 

Mesocycle

200

What would happen to somones Type IIx muscle fibers as they go through a strength training program?

They would shift to mroe type IIa fibers, having more aerobic characteristics and a hybrid energy system

200

Cortisol is a _______ hormone, that has it is receptors _______

Steroid, inside the cell/cytoplasm

300
This is the perpindicular distance between a joint, and the forces that opposes that joint

Moment arm

300

If a program calls for 4 sets of 12 reps, you can say that this person is probably training for what goal?

Hypertrophy

300
The greater the overall magnitude of workload, the more fatigue will accumulate, and the longer the delay before complete recovery and adpations can occur is referring to what?

Stimulus-fatigue-adaptation theory

300
As coaches, we want to push our athletes and clients. This term refers to the pre planned increase in training volume and /or intensity that results in short term performance decrements, rather than long term ones. 

Overreaching/functional overreaching

300

Match the following with their appropriate energy system.
40 yard dash
A 45 seconds shift in ice hockey
A 2 hour hike in the mountains

40 yard dash: ATP-PCr
A 45 seconds shift in ice hockey: glycolytic
A 2 hour hike in the mountains: aerobic system

400

This is the neurotransmitter that is needed to start the excitation contraction coupling proccess

Acetylcholine

400

Power has 2 parts to it. What are these parts, and what are the sets, reps, and loads for each?

Multiple effort: 3 - 5 sets, 3 - 5 reps,75 - 85 % 1 RM
Single effort: 3 - 5 sets, 1 - 2 reps, 80 - 90 % 1 RM

400

Strength and power training is typically placed in this phase of a periodized training plan.

First transition, leading into the pre-season/pre-competitive phase

400

Say whether or not the following increase or decrease after an aerobic endurance program: blood pressure, resting heart rate, stroke volume, muscle fiber capilarization, parasympathetic tone

Decrease: BP, RHR
Increase: stroke volume, muscle fiber capilarization, parasympathetic tone

400

For something to be valid, it has to be what?

Reliable

500

From start to finish, name the order of enery systems in which the get recruited. You must use the correct order. 

ATP-PCr, glycolytic/glycolysis, krebs cycle, aerobic respiration 

500

What is the total volume for the following exercise prescription: 

3 sets, 8 reps, with 100 lbs. 

3 sets(100 lbs. * 8 reps) = 2400 

500

The following week of training is classified as what?
Monday: 3 sets x 5 reps at 85%
Wednesday: 4 sets x 8 reps at 75 - 80%
Friday: 5 sets x 2 reps at 90%

Undulating periodization

500

 What happens to the stretch shorten cycle when someone takes too long in the ammorticzation phase?

The elastic energy is dissipated as heat and lost

500

Using the Karvonen method, find the target heart rate range for the following prescription. Use 220 - age to determine the APMHR.
Age: 35
RHR: 60
THRR: 75 - 85% HRmax

APMHR: 220 - 60 = 160
HRR: 160 - 60 = 100
75% HRmax = (100*0.75)+60 = 135 bpm
85% HRmax = (100*0.85)+60 = 145 bpm

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