D: there are no strength gains typically at this early stage in training

Transcription

1 Name: KIN 410 Final Motor Control (B) units 6, + FALL Place your name at the top of this page of questions, and on the answer sheet. 2. Both question and answer sheets must be turned in. 3. Read each question carefully. If you are unsure about what a word in a question means, or any aspect of the question, ASK your instructor. S E L E C T T H E B E S T A N S W E R T O E A C H O F T H E Q U E S T I O N S Strength training is widely recommended as a form of exercise (see adjacent figure). The following THREE questions refer to strength training in a previously untrained young healthy college student, following a typical strength training exercise program alone (e.g., 3 sets, 8-10 reps at 80% of 1-RM, 3-4x/week, 16 weeks). 1. In the first 2-3 weeks of the strength exercise program described above, gains in strength observed can be attributed to A: primarily hypertrophy B: primarily neural changes C: an equal combination of hypertrophy and neural changes E: None of the above D: there are no strength gains typically at this early stage in training 2. Following the strength exercise program described above, a neural adaptation(s) that is (are) believed to occur during a muscle contraction (i.e., during a lift of a weight during one of the training exercises) that enhances force production, is (are)? A: Reduction in co-contraction. B: Increased synchronization of motor units. C: Enlargement of the neuromuscular junctions. D: Recruitment of motor units that were not activated before training E: All of the above. 3. Following the strength exercise program described above, an increased firing frequency of the motoneurons of the trained muscles during a contraction produces which of the following? A: Enhancement of the stretch shortening cycle B: Greater force production by the trained muscles C: Fatigue of the motoneurons D: A greater number of the muscle fibers to be activated E: None of the above END OF QUESTIONS RELATED TO DESCRIPTION OF STRENGTH TRAINING PROGRAM DESCRIBED ABOVE Questions on both sides of page

2 Improvement due to each factor Improvement due to each factor Neural Hypertrophy Neural Hypertrophy A Weeks of Strength Training 4. For the two graphs above illustrating strength training adaptations for previously untrained people participating in eight weeks of strength training, which of the following statements is correct? A: Graph A represents a more characteristic elderly male response while graph B represents a more characteristic young male response (not necessarily the pattern seen in every elderly male and every young male) C: Graph A represents the characteristic response for both young and elderly males (not necessarily the pattern seen in every young and elderly male) B Weeks of Strength Training B: Graph A represents a more characteristic response of a young male while graph B represents a more characteristic response of an elderly male (not necessarily the pattern seen in every elderly male and every young male) D: None of the above 5. When a typical young woman does strength training, she should expect A: little to no increase in strength because there is typically little to no muscle hypertrophy in women C: a significant increase in strength accompanied by typically only moderate or small degree of muscle hypertrophy. B: a significant increase in strength accompanied by muscle hypertrophy similar to that observed by young males who weight train. D: None of the above Questions on both sides of page 2

3 6. Over weeks of a strength training program for an elderly healthy woman, the gains in strength observed can be attributed to? A: primarily hypertrophy B: primarily neural changes C: an equal combination of hypertrophy and neural changes E: None of the above D: there are no strength gains typically at this stage in training for elderly women 7. The relationship between strength in a single joint test for each of the major leg joints (i.e., a knee extension test and a separate hip extension test, and a separate ankle extension test) and strength in a multi joint task involving the single joints examined (e.g., rising from a chair, or squat extension exercise) has been demonstrated in elderly and young adults to be A: A strong relationship B: No relationship C: A weak or moderate relationship D: This has not been studied. E: None of the above 8. To maximize the transfer of training effect from a resistance training exercise (task 1) to a performance involving the trained muscles (task 2), requires that one match as closely as possible in the training exercise (task 1) and the performance (task 2) which of the following factors? A: velocity of movement B: combination of muscles utilized C: power output of the muscles D: direction of movement E: All of the above 9. For a person wishing to perform high force requiring activities at a speed of movement which is slow speed, to maximize the benefits of strength training on the performance of the activities, it is best that they A: perform their weight training at a fast speed, because this maximizes power output. C: perform their weight training at a slow speed, because slow movements reduce the chance of muscle injury. B: perform their weight training at a slow speed, because this maximizes the strength and power improvement seen at slow speeds of performance. D: The speed of the training is not important to consider. Questions on both sides of page 3

4 10. When resistance training healthy young athletes to prepare for sports performance, the studies discussed in this class provide data showing that it is best to ensure that the program emphasizes which of the following? A: Isolate the individual muscles to be involved in the task, and train them individually, because this maximized the overload that can be delivered to each of them. C: Train many or all of the muscles together in functional task groups rather than in isolation, because this maximizes the benefit seen in the performance of the multi joint movement. E: None of the above training patterns has any benefit over the others. 11. The term Bilateral Deficit in motor control refers to. A: If the right and left equivalent muscles (e.g., right & left biceps) are contracted simultaneously, their combined force is less than if the right and left equivalent muscles are contracted one after the other and the force of the left and right contractions are summed. C: When a person must pay attention to things on both sides of them, there is a deficit in attention capacity B: Identify the individual muscles to be involved in the task, and train them individually, because this allows the trainer to select the specific muscles to be trained. D: Train antagonistic muscles together in an isometric co-contraction, because this trains effective coordination of the agonist and antagonist pair. B: There is a deficit in control of the muscles when the right and left equivalent muscles (e.g., right & left biceps) are contracted simultaneously. D: If the opposing antagonist muscles across a joint are contracted simultaneously, they inhibit each other. 12. For a person (recreational exerciser) who can do a barbell bench press exercise lifting 100 lbs switching to a unilateral dumbbell bench press, the appropriate loading of one unilateral exercise would be: A: 50 lbs. B: lbs C: lbs. 13. To train to enhance muscle power output, the sources discussed in the class emphasized that it is recommended to train A: Using traditional machine weights B: Resistance loads that do not require the load be brought to a stop at the end of the range of motion C:.Using traditional dumbbell movements, moving the weight through the full range of motion in shortening and lengthening contractions repeated several times with no breaks D: Using isokinetic resistance machine (e.g., Biodex) Questions on both sides of page 4

5 14. When resistance training healthy people (i.e. not a rehabilitation setting) to prepare for sports or daily living performance, the studies and expert opinions discussed in this class emphasizes which of the following? A: Stabilizing your body as you lift a load using benches to lay on, seats to sit on, or other structures to support your body against. C:.Focusing on one muscle group at a time (e.g, plantar flexors, then hip extensors, etc.) E: The resistance load should be fixed to move through a single plane of motion B: Make your base of support very unstable (e.g., a ball or other unstable surface) because this makes the lifting of a load more difficult D: Work against a resistance in a standing position with feet on the ground. 15. A currently very popular, widely used and useful single joint isolation exercise, that was discussed in class, involves the: A: hip flexors B: gluteal muscles C: triceps D: hamstring curls 16. As discussed in class, doing resistance training on an unstable surface for a standing exercise: A: results in reduced muscle forces of the prime B: results in greater muscle forces of the prime movers movers C: is superior to stable surfaces due to great activation of the sensory system D: produces the best multi-joint muscle activation and coordination 17. As discussed in class, a great way to increase the balance challenge when doing a standing resistance training exercise such as a lunge or a squat is to: A: stand on a soft surface, such as a foam pad B: wear the new style of sock minimalistic shoes C: hold the weight higher D: close your eyes 18. In the following picture, Arnold is demonstrating a: A: Closed kinetic chain exercise B: Open kinetic chain exercise Questions on both sides of page 5

6 19. Based on our discussion in class, would you consider the exercise in the question above a: A: Good exercise B: Poor exercise YOU MUST ALSO COMPLETE THE 1 QUESTION ON PAGE 7, SEPARATE THAT PAGE AND HAND IT IN SEPARATELY. Questions on both sides of page 6

7 Kin 410 Exam Name: Dr. Chalmers has said you can see a good exercise. A good exercise will develop the muscle and neural adaptations desired for effective force production. Adjacent is a picture of a person enjoying her hamstring curl exercise. Dr. Chalmers sees this as a bad exercise, because it will not be good for developing neural adaptations. For this exercise, list three negative (i.e., bad) physical characteristics of this exercise you can see when you look at this exercise AND the corresponding neural adaptations that are NOT developed due to the bad physical characteristic you see. (0.5 points each). Do not say it is not functional or it will not transfer to real activities (tell me the physical characteristics of the exercise that indicate it will not transfer). Do not tell me it is a machine or it is not a free weight (tell me the physical characteristics of the exercise that make it bad). Do not say it is bad because it has a label of open or closed kinetic chain. Finally, do not give sports medicine or rehabilitation reasons (our discussion is for healthy individuals). Physical Characteristic of the exercise I can SEE IN THE PICTURE Example: Her eyes are closed Bad because it causes a lack of this neural adaptation within the person 1: Bad because it causes a lack of this neural adaptation within the person 2: Bad because it causes a lack of this neural adaptation within the person 3: Bad because it causes a lack of this neural adaptation within the person Corresponding neural adaptation within the person that is NOT developed due to the bad physical characteristic you see. Development proper hand to eye coordination Questions on both sides of page 7

8 Questions on both sides of page 8