HKR 1001 timed assignment 3 Questions Answered Correctly Graded A+
training specificity or specific adaptation to imposed demands (SAID) - Answers The more similar the
training activity is to the actual sport movement, the greater the likelihood that there will be a positive
transfer to that sport.
agonist - Answers The muscle or muscle group actively causing the movement.
antagonist - Answers The sometimes passive muscle or muscle group located on the opposite side of the
limb.
core exercise - Answers - recruits 1+ large muscles
- involves 2+ primary joints
- receive priority because of their direct application to the sport
assistance exercise - Answers recruit smaller muscle areas, involve only one primary joint, considered
less important to improving sport performance, used for injury prevention & rehabilitation (often isolate
a specific muscle or muscle group)
structural exercise - Answers a core exercise that emphasizes loading the spine directly or indirectly
power exercise - Answers a structural exercise that is performed very quickly or explosively
movement analysis - Answers Analysis of the type and cause of bodily movement, including knowledge
of the joint type, articulating bones, movement pattern, agonist and antagonist muscle action and
contraction type.
physiological analysis - Answers An evaluation of the strength, power, hypertrophy, and muscular
endurance priorities of a sport.
injury analysis - Answers Identifying common sites for joint and muscle injury and causative factors.
superset - Answers Set of two exercises that are performed back-to-back, without any rest time
between them.
compound set - Answers involves sequentially performing two different exercises for the same muscle
group
Exercise order for resistance training - Answers power, other core, then assistance exercises.
Can also alternate upper and lower body.
Can also alternate push and pull exercises.
circuit training - Answers Type of physical activity program in which the person performs a group
exercises in a sequence with brief rests between exercises
, training load - Answers Most simplistically refers to the amount of weight assigned to an exercise set;
often characterized as the most critical aspect of a resistance training program. commonly characterized
as a percentage of a 1-repetition maximum (1RM) or as a repetition maximum (RM).
1-repetition maximum (1RM) - Answers greatest amount of weight that can be lifted with proper
technique for only one repetition
Repetition maximum (RM) - Answers most weight lifted for a specified number of repetitions
Repetition maximum continuum - Answers -Use relatively heavy loads if the goal is strength or power.
-Use moderate loads for hypertrophy.
-Use light loads for muscular endurance.
-A certain RM emphasizes a certain outcome (indicated by the larger font sizes), but training benefits are
blended at any given RM.
2 for 2 rule - Answers A conservative method that can be used to increase an athlete's training loads; if
the athlete can perform two or more repetitions over his or her assigned repetition goal in the last set in
two consecutive workouts for a given exercise, weight should be added to that exercise for the next
training session.
volume - Answers The total amount of weight lifted in a training session.
set - Answers A group of repetitions sequentially performed before the athlete stops to rest.
Repetition-volume - Answers the total number of repetitions performed during a workout session
Volume-load - Answers the total number of sets multiplied by the number of repetitions per set,
multiplied by the weight lifted per rep
interset rest - Answers the time dedicated to recovery between sets and exercises
Mechanical model of skeletal muscle function - Answers • The series elastic component (SEC), when
stretched, stores elastic energy that increases the force produced.
• The contractile component (CC) (i.e., actin, myosin, and cross-bridges) is the primary source of muscle
force during concentric muscle action.
• The parallel elastic component (PEC) (i.e., epimysium, perimysium, endomysium, and sarcolemma)
exerts a passive force with unstimulated muscle stretch.
Mechanical Model of Plyometric Exercise - Answers The series elastic component (SEC) is the workhorse
of plyometric exercise. When the musculotendinous unit is stretched, as in an eccentric muscle action,
the SEC acts as a spring and is lengthened; as it lengthens, elastic energy is stored. If the muscle begins a
concentric action immediately after the eccentric action, the stored energy is released, allowing the SEC
training specificity or specific adaptation to imposed demands (SAID) - Answers The more similar the
training activity is to the actual sport movement, the greater the likelihood that there will be a positive
transfer to that sport.
agonist - Answers The muscle or muscle group actively causing the movement.
antagonist - Answers The sometimes passive muscle or muscle group located on the opposite side of the
limb.
core exercise - Answers - recruits 1+ large muscles
- involves 2+ primary joints
- receive priority because of their direct application to the sport
assistance exercise - Answers recruit smaller muscle areas, involve only one primary joint, considered
less important to improving sport performance, used for injury prevention & rehabilitation (often isolate
a specific muscle or muscle group)
structural exercise - Answers a core exercise that emphasizes loading the spine directly or indirectly
power exercise - Answers a structural exercise that is performed very quickly or explosively
movement analysis - Answers Analysis of the type and cause of bodily movement, including knowledge
of the joint type, articulating bones, movement pattern, agonist and antagonist muscle action and
contraction type.
physiological analysis - Answers An evaluation of the strength, power, hypertrophy, and muscular
endurance priorities of a sport.
injury analysis - Answers Identifying common sites for joint and muscle injury and causative factors.
superset - Answers Set of two exercises that are performed back-to-back, without any rest time
between them.
compound set - Answers involves sequentially performing two different exercises for the same muscle
group
Exercise order for resistance training - Answers power, other core, then assistance exercises.
Can also alternate upper and lower body.
Can also alternate push and pull exercises.
circuit training - Answers Type of physical activity program in which the person performs a group
exercises in a sequence with brief rests between exercises
, training load - Answers Most simplistically refers to the amount of weight assigned to an exercise set;
often characterized as the most critical aspect of a resistance training program. commonly characterized
as a percentage of a 1-repetition maximum (1RM) or as a repetition maximum (RM).
1-repetition maximum (1RM) - Answers greatest amount of weight that can be lifted with proper
technique for only one repetition
Repetition maximum (RM) - Answers most weight lifted for a specified number of repetitions
Repetition maximum continuum - Answers -Use relatively heavy loads if the goal is strength or power.
-Use moderate loads for hypertrophy.
-Use light loads for muscular endurance.
-A certain RM emphasizes a certain outcome (indicated by the larger font sizes), but training benefits are
blended at any given RM.
2 for 2 rule - Answers A conservative method that can be used to increase an athlete's training loads; if
the athlete can perform two or more repetitions over his or her assigned repetition goal in the last set in
two consecutive workouts for a given exercise, weight should be added to that exercise for the next
training session.
volume - Answers The total amount of weight lifted in a training session.
set - Answers A group of repetitions sequentially performed before the athlete stops to rest.
Repetition-volume - Answers the total number of repetitions performed during a workout session
Volume-load - Answers the total number of sets multiplied by the number of repetitions per set,
multiplied by the weight lifted per rep
interset rest - Answers the time dedicated to recovery between sets and exercises
Mechanical model of skeletal muscle function - Answers • The series elastic component (SEC), when
stretched, stores elastic energy that increases the force produced.
• The contractile component (CC) (i.e., actin, myosin, and cross-bridges) is the primary source of muscle
force during concentric muscle action.
• The parallel elastic component (PEC) (i.e., epimysium, perimysium, endomysium, and sarcolemma)
exerts a passive force with unstimulated muscle stretch.
Mechanical Model of Plyometric Exercise - Answers The series elastic component (SEC) is the workhorse
of plyometric exercise. When the musculotendinous unit is stretched, as in an eccentric muscle action,
the SEC acts as a spring and is lengthened; as it lengthens, elastic energy is stored. If the muscle begins a
concentric action immediately after the eccentric action, the stored energy is released, allowing the SEC
