Download Weight Training and Conditioning

Weight Training and Conditioning
Workbook # 1: The Origin of Strength
Name:
Due Date:
Answers for this assignment can be found in chapters 1-4 in your Strength Training textbook.
TS101
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?
percent of the body’s tissue are made up of muscle. (CH. 1)
1.
About
2.
Muscle fibers that have a high oxidative or aerobic capacity and are made for
endurance are called
?
. (CH. 1)
3.
Muscle fibers that are made for strength and power are called ? . (CH. 1)
4.
Depending on fiber type makeup, each person has different genetically
determined strength, power, and endurance capabilities. (True or False – CH. 1)
5.
Muscles that are the primary movers of a joint in one direction are called the
?
for the movement. (CH. 1)
6.
Muscles that can oppose a movement are called
7.
Lifting heavier weight or resistance recruits more motor units than lighter loads.
(True or False – CH. 1)
8.
The variation in recruitment order provides some evidence to support the belief
that to completely develop a particular muscle, it must be exercised using several
different movement angles or exercises. (True or False – CH. 1)
9.
When a weight is lowered in a controlled manner the muscles involved are
lengthening while producing force. This is called an
?
muscle
action. (CH. 1)
10.
When a weight is lifted the muscles involved are shortening while producing
force. This is called a
?
muscle action. (CH. 1)
11.
An increase in the size of individual muscle fibers is called
1
? to that movement. (CH. 1)
?
. (CH. 2)
12.
Why do women rarely develop overly large or “manly” muscles without the use
of anabolic drugs? (CH. 2)
13.
The ultimate source of energy for contraction is
14.
To maximize protein synthesis to repair muscle damage you should eat a meal
soon after exercise. What 2 nutrients should this meal contain? (CH. 2)
15.
Explain why the order of exercises chosen can be an important variable that
affects the quality of the workout. (CH. 3)
16.
In studies examining resistance – trained individuals, single-set programs were
found to be better for increasing strength, power and hypertrophy than multiple –
set programs. (True or False – CH. 3)
17.
Explain periodization training. (CH. 3)
18.
List 2 disadvantages of using strength machines such as “Life Fitness” compared
to using free weights. (CH. 3)
1.
?
. (CH. 2)
2.
19.
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List the training recommendations for maximizing muscular hypertrophy.
(CHS. 2 & 3)
Repetitions per set
Sets per exercise
Minutes of Rest
Days per week for each major muscle group
Loads of
% of maximal strength for a given lift.
2
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20.
Nutrition can influence both the workout intensity and the recovery process
between training sessions. (True or False – CH. 4)
21.
The goal for strength athletes is to maintain a net positive protein balance. What
does that mean? (CH. 4)
22.
List the 3 energy – yielding macronutrients or dietary nutrients that are essential
to muscular development. (CH. 4)
23.
?
are the primary energy source to fuel training and stimulates
muscle growth. (CH. 4)
24.
?
are essential for maintaining an adequate hormonal environment
for muscle development. (CH. 4)
25.
Muscle is primarily composed of about 22 % ? and about 70 % ? , (CH. 4)
26.
It is recommended that the strength athlete should consume each day about:
(CH. 4)
% Protein
% Carbohydrates
% Fats
27.
Approximately
?
ounces of water should be consumed per hour
before, during, and after training to avoid dehydration. (CH. 4)
28.
What has scientific research found about using creatine? (CH. 4)
3