PHED 225 Questions and Graded Answers.
Strength and conditioning - combined competencies of sport/exercise, administration,
management, teaching, and coaching (NSCA definition)
Muscular endurance - ability of muscle groups to exert external force for many reps of
successive exertions
Muscular strength - amount of external force a muscle can exert
Flexibility - range of motion available at a joint
Body composition - relative amounts of muscle, fat, bone, and other vital body parts
Bone health - bones adapt to external stress, lifting wights provides minimal essential
strain to promote bone density and avoid osteoporosis
Weight management - muscle more metabolically active than fat mass, strength training
builds/maintains muscle mass and promotes higher BMR
Powerlifting - squat, bench, deadlift, maximal strength
Olympic weight lifting - clean, jerk, snatch, maximal maximal power
Body building - main goal is hypertrophy, maximal muscle mass
Crossfit - specific type of HIIT, gaining popularity
,Active start - play and develop basic movement skills until age 6
FUNdamentals - fun with structured activities, focus on fundamentals of agility and
balance and coordination, ages 6-8 (girls) and 6-9 (boys)
Learn to train - focus on sport skills in general context, 8-11 (girls) and 9-12 (boys),
strength training begins with focus on proper technique (low weight, high reps)
Train to train - puberty to late adolescence, focus to optimize skills and personal abilities,
competition introduces, increase intensity
Train to compete - sport specialization and year-round training, 18-20 year
Train to win - elite athletes identified, builds on movement base, high rigor, focus on
maximal strength and power output
Active for life - lifestyle of maintaining sufficient fitness to support health
Adults - strength training from broader position with goal of general fitness, emphasis on
moderate to heavy weight
Older adults - emphasis on safety and limitations with chronic diseases
Smooth muscle - involuntary, internal organs of body
Cardiac muscle - heart, involuntary, intercalated discs: unique to cardiac muscle, connect
each individual muscle cell to allow coordinated contractions by enabling electrical
communication between cells; 60-100 bpm
, Skeletal muscle - voluntary via CNS to produce movement, striated: striped pattern of
proteins visible under a microscope
Epimysium - connective tissue surrounding whole muscle (Saran wrap)
Perimysium - connective tissue surrounding fasciculi interwoven throughout internal
dimensions of muscle
Fascicle - bundle of muscle fibers (bundle of straws)
Endomysium - connective tissue surrounding each individual muscle fiber (muscle cell -
straw)
Myofilaments - actin and myosin, functional architecture of muscle
Sarcomere - smallest functional unit of muscle, arranged end to end in series to complete
full length of muscle fiber
Sliding filament theory - Actin filaments to bring Z-lines closer together which shortens
entire sarcomere; net length of muscle shortens, H-zone length reduced; agonist muscle length
shortens and bones are pulled to produce movement; antagonist muscle contracts to "reverse a
movement" because muscle can only pull
Cross-bridge cycling - myosin filaments have little heads that attach to actin filaments and
in presence of ATP, pull actin filaments to shorten H-zone
Isometric - tension generated without changing length of muscle (ex: plank), stabilizer
muscles often contract isometrically to prevent unwanted movement and create extra stability
Isokinetic - muscle changing length at constant speed, typical in rehab setting with
specialized equipment because hard to do in gym setting
Strength and conditioning - combined competencies of sport/exercise, administration,
management, teaching, and coaching (NSCA definition)
Muscular endurance - ability of muscle groups to exert external force for many reps of
successive exertions
Muscular strength - amount of external force a muscle can exert
Flexibility - range of motion available at a joint
Body composition - relative amounts of muscle, fat, bone, and other vital body parts
Bone health - bones adapt to external stress, lifting wights provides minimal essential
strain to promote bone density and avoid osteoporosis
Weight management - muscle more metabolically active than fat mass, strength training
builds/maintains muscle mass and promotes higher BMR
Powerlifting - squat, bench, deadlift, maximal strength
Olympic weight lifting - clean, jerk, snatch, maximal maximal power
Body building - main goal is hypertrophy, maximal muscle mass
Crossfit - specific type of HIIT, gaining popularity
,Active start - play and develop basic movement skills until age 6
FUNdamentals - fun with structured activities, focus on fundamentals of agility and
balance and coordination, ages 6-8 (girls) and 6-9 (boys)
Learn to train - focus on sport skills in general context, 8-11 (girls) and 9-12 (boys),
strength training begins with focus on proper technique (low weight, high reps)
Train to train - puberty to late adolescence, focus to optimize skills and personal abilities,
competition introduces, increase intensity
Train to compete - sport specialization and year-round training, 18-20 year
Train to win - elite athletes identified, builds on movement base, high rigor, focus on
maximal strength and power output
Active for life - lifestyle of maintaining sufficient fitness to support health
Adults - strength training from broader position with goal of general fitness, emphasis on
moderate to heavy weight
Older adults - emphasis on safety and limitations with chronic diseases
Smooth muscle - involuntary, internal organs of body
Cardiac muscle - heart, involuntary, intercalated discs: unique to cardiac muscle, connect
each individual muscle cell to allow coordinated contractions by enabling electrical
communication between cells; 60-100 bpm
, Skeletal muscle - voluntary via CNS to produce movement, striated: striped pattern of
proteins visible under a microscope
Epimysium - connective tissue surrounding whole muscle (Saran wrap)
Perimysium - connective tissue surrounding fasciculi interwoven throughout internal
dimensions of muscle
Fascicle - bundle of muscle fibers (bundle of straws)
Endomysium - connective tissue surrounding each individual muscle fiber (muscle cell -
straw)
Myofilaments - actin and myosin, functional architecture of muscle
Sarcomere - smallest functional unit of muscle, arranged end to end in series to complete
full length of muscle fiber
Sliding filament theory - Actin filaments to bring Z-lines closer together which shortens
entire sarcomere; net length of muscle shortens, H-zone length reduced; agonist muscle length
shortens and bones are pulled to produce movement; antagonist muscle contracts to "reverse a
movement" because muscle can only pull
Cross-bridge cycling - myosin filaments have little heads that attach to actin filaments and
in presence of ATP, pull actin filaments to shorten H-zone
Isometric - tension generated without changing length of muscle (ex: plank), stabilizer
muscles often contract isometrically to prevent unwanted movement and create extra stability
Isokinetic - muscle changing length at constant speed, typical in rehab setting with
specialized equipment because hard to do in gym setting
