KIN 310 Muscular Strength and Endurance Exam Review 2 || with 100% Verified Solutions.
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KIN 310 Muscular Strength and Endurance
Institution
KIN 310 Muscular Strength And Endurance
What affects your ability to gain strength? correct answers Genetics, nervous system activation, environment, endocrine/hormonal influences, nutrition, physical activity.
What happens to connective tissue with resistance training? correct answers Connective tissue around the muscle fibers thicke...
KIN 310 Muscular Strength and Endurance Exam Review 2
|| with 100% Verified Solutions.
What affects your ability to gain strength? correct answers Genetics, nervous system activation,
environment, endocrine/hormonal influences, nutrition, physical activity.
What happens to connective tissue with resistance training? correct answers Connective tissue
around the muscle fibers thickens and strengthens the connective tissue harness.
What happens to bone density with resistance training in younger individuals? correct answers
Increases
What happens to bone density with resistance training in older individuals? correct answers
Maintenance
What accounts for much of the strength gains seen in women? correct answers An increase in
testosterone.
In general, who is stronger - males or females? correct answers Males generally have greater
amount of muscle mass and thus are able to produce more force - larger cross-sectional area,
most likely due to difference in the amount of testosterone.
Your genetics account for much of your ability to gain strength. Name 4 genetic factors you can't
change with training. correct answers Musculoskeletal structure, gender, hormones, age.
How does resistance training affect total body weight? correct answers Little or no change in
total body weight.
How does resistance training affect body fat? correct answers Significant loss of body fat.
How does resistance training affect fat free mass? correct answers Significant gain in fat free
mass.
Which occurs with resistance training - hypertrophy or hyperplasia? correct answers
Hypertrophy
Hypertrophy is caused by an increase in the size and # of myofibrils per muscle fiber but also by
an increase in the amount of contractile __________; capillary __________; and strength of
connective tissue, __________. correct answers Protein
Density
Tendons and Ligaments
Do slow twitch or fast twitch muscle fibers tend to respond more to resistance training? correct
answers Fast twitch
, 11. The all or none principle of motor unit recruitment means that all muscle fibers ________ or
not at all. correct answers Contract
Which motor units are activated first - the low threshold or high threshold? correct answers Low
threshold
What % of your 1RM do you need to lift to make sure you are applying sufficient overload for
improvement? correct answers 45-60% - untrained
80-85% - trained
What happens during the early, learning phase of strength training? correct answers The most
improvement occurs
What is necessary to activate fast twitch fibers? correct answers A high threshold of activation
What accounts for most of the strength gains? correct answers The principle of overload
How would you apply the principle of progressive overload to resistance training? correct
answers 3 sets of 6 reps will give you the largest strength gain % increase.
Principle of specificity applied to resistance training. correct answers To get stronger - resistance
training
To improve VO2max - aerobic conditioning
Example of principle of specificity to resistance training. correct answers Applying resistance
training to your lower body for sports like soccer and more upper body for sports like football.
Example of the principle of reversibility to resistance training. correct answers Masters distance
runners maintained VO2max but lost significant amounts of fat free mass after 10 yrs; those who
lifted weights maintained through 20 years of training!
Principle of reversibility applied to resistance training. correct answers You lose muscular
strength at a slower rate than muscular endurance.
Define muscular strength correct answers The maximal strength and individual can lift once
(1RM).
Define muscular endurance correct answers The ability to lift a sub-maximal load repeatedly, or
to sustain a contraction for an extended period of time.
Muscular endurance example correct answers Timed sit ups, push ups
Back extension hold
Muscular strength example correct answers One repetition max testing: amount of weight you
can lift just one time.
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