EDKP 330- STRENGTH TRAINING
EXAM STUDY SET
Definition of strength... - Answer The ability of a muscle to produce force, often
represented by the 1-repetition maximum.
Definition of muscular endurance... - Answer A muscle's ability to produce force over
and over again.
Definition of power... - Answer The amount of work performed in a given amount of time,
often considered the product of strength and speed.
What are the benefits of strength? - Answer Improved physical performance in sport,
recreational activities, and everyday activities
• Protection from injury
• Increased resting metabolic rate
• Maintenance of bone mineral density • Improved sense of well-being
What are the 4 principles of building strength? - Answer 1) overload
2) specificity
3) individuality
4) reversibility
Overload... - Answer To increase strength, we must tax our muscles beyond their
accustomed loads. When muscles produce high (but not necessarily maximum) levels of
force time and time again, they respond, over time, by becoming larger (hypertrophy).
Specificity... - Answer Your strength-training program must be specific to your overall
exercise objectives.
Individuality... - Answer You should evaluate your fitness level and your exercise goals
on a personal level. We all have different potentials and we all have different goals. Be
yourself!
Reversibility... - Answer When you stop overloading your muscles, your strength and
muscular fitness will gradually return to their pre-exercise levels. "Use it or lose it," but
remember that you won't lose it immediately
What are the types of muscle actions? - Answer isometric, isotonic (concentric and
eccentric), isokinetic
Isometric... - Answer Although muscles produce force, there is no movement (for
, example, pushing against an immovable object). Contracting but not shortening, not
practical
Isotonic... - Answer Muscles produce force and change their length
Concentric... - Answer Muscle shortens and overcomes external resistance (for
example, your biceps when you lift an object from your waist).
Eccentric... - Answer Muscle lengthens because its force is less than the external
resistance (for example, your biceps when you lower the object back to your waist).
"negative rep"
What hurts more the next day, concentric or eccentric? - Answer eccentric- damage to
skeletal muscle
Isokinetic... - Answer Muscle produces force and its length changes at a constant rate
(usually seen only with computerized equipment in rehabilitation settings).
What are the factors of building strength and muscular endurance? - Answer • Training
routine
• Training techniques
• Measuring strength
• Progression- change up your workout
• Cross training- physio, Calisthenics
In 1998, what did the American college of sports medicine recommend for the
guidelines for muscular strength and endurance training? - Answer * one set of 8 to 12
repetitions for healthy adults
* one set of 10 to 15 repetitions for older (ages 50 and above) and frail individuals
•8 to 10 exercises, for major muscle groups, two days per week.
What are the training techniques- hints for the weight room? - Answer vary the order of
your lifts, isolate the muscles you're exercising, split your routine, and use
partner-assisted lifts
Vary the order of your lifts... - Answer Usually, it's large muscles first. Variations include
working small before large muscles or simply changing the order so you aren't tired
when you get around to one particular exercise.
Isolate the muscles you're exercising... - Answer Many lifts call on several muscles
working together; however, some exercises isolate muscles so that only an individual
muscle or set of muscles is doing the work.
Split your routine... - Answer Rather than 1 set of 10 reps of 10 exercises three days a
EXAM STUDY SET
Definition of strength... - Answer The ability of a muscle to produce force, often
represented by the 1-repetition maximum.
Definition of muscular endurance... - Answer A muscle's ability to produce force over
and over again.
Definition of power... - Answer The amount of work performed in a given amount of time,
often considered the product of strength and speed.
What are the benefits of strength? - Answer Improved physical performance in sport,
recreational activities, and everyday activities
• Protection from injury
• Increased resting metabolic rate
• Maintenance of bone mineral density • Improved sense of well-being
What are the 4 principles of building strength? - Answer 1) overload
2) specificity
3) individuality
4) reversibility
Overload... - Answer To increase strength, we must tax our muscles beyond their
accustomed loads. When muscles produce high (but not necessarily maximum) levels of
force time and time again, they respond, over time, by becoming larger (hypertrophy).
Specificity... - Answer Your strength-training program must be specific to your overall
exercise objectives.
Individuality... - Answer You should evaluate your fitness level and your exercise goals
on a personal level. We all have different potentials and we all have different goals. Be
yourself!
Reversibility... - Answer When you stop overloading your muscles, your strength and
muscular fitness will gradually return to their pre-exercise levels. "Use it or lose it," but
remember that you won't lose it immediately
What are the types of muscle actions? - Answer isometric, isotonic (concentric and
eccentric), isokinetic
Isometric... - Answer Although muscles produce force, there is no movement (for
, example, pushing against an immovable object). Contracting but not shortening, not
practical
Isotonic... - Answer Muscles produce force and change their length
Concentric... - Answer Muscle shortens and overcomes external resistance (for
example, your biceps when you lift an object from your waist).
Eccentric... - Answer Muscle lengthens because its force is less than the external
resistance (for example, your biceps when you lower the object back to your waist).
"negative rep"
What hurts more the next day, concentric or eccentric? - Answer eccentric- damage to
skeletal muscle
Isokinetic... - Answer Muscle produces force and its length changes at a constant rate
(usually seen only with computerized equipment in rehabilitation settings).
What are the factors of building strength and muscular endurance? - Answer • Training
routine
• Training techniques
• Measuring strength
• Progression- change up your workout
• Cross training- physio, Calisthenics
In 1998, what did the American college of sports medicine recommend for the
guidelines for muscular strength and endurance training? - Answer * one set of 8 to 12
repetitions for healthy adults
* one set of 10 to 15 repetitions for older (ages 50 and above) and frail individuals
•8 to 10 exercises, for major muscle groups, two days per week.
What are the training techniques- hints for the weight room? - Answer vary the order of
your lifts, isolate the muscles you're exercising, split your routine, and use
partner-assisted lifts
Vary the order of your lifts... - Answer Usually, it's large muscles first. Variations include
working small before large muscles or simply changing the order so you aren't tired
when you get around to one particular exercise.
Isolate the muscles you're exercising... - Answer Many lifts call on several muscles
working together; however, some exercises isolate muscles so that only an individual
muscle or set of muscles is doing the work.
Split your routine... - Answer Rather than 1 set of 10 reps of 10 exercises three days a
