1. a) Muscle strength is how much total force you can exert or how much you can lift. While muscle endurance is measured by how long, far, or how many reps you can go before fatigue sets in.
b) Sit ups help with muscle endurance while bench press helps with muscle strength.
2. a) Neural adaptation or sensory adaptation is a change over time in the responsiveness of the sensory system to a constant stimulus. It is usually experienced as a change in the stimulus. For example, if one rests one’s hand on a table, one immediately feels the table’s surface on one’s skin. Within a few seconds, however, one ceases to feel the table’s surface.
b) Students in PAI 301/401 feel the “burn” when working out but after working for awhile that burn goes away. Students also get stronger while in this class but don’t see an increase in muscle mass or they don’t feel stronger.
3. The minute you start training, you’ll notice more frequent muscle contraction, raised body temperature and pulse, and deeper breathing known as tidal volume. Longer-term effects occur as the body adapts to regular exercise, including your heart getting larger, bones becoming denser and the vital capacity of your breath deepening. Muscles get bigger, also more blood flows to muscles.
4.
Type 1 Fibers
Type 2a fibers
Type 2b fibers
– Long duration
– Low intensity
– Effiecient at using oxygen
– Slow to fatigue
– Brought into play during activities that require endurance
– Fast Twitched muscle fiber
– Has endurance properties
– Can be trained to act as Type 1 or Type 2b Fiber
Type 2 produce powerful bursts of contraction at high rates and fatigue quickly.
– Classic fast-twitch fiber
-Explosive
– Powerful
– Strong
5. a) Genetics determines how many Type 1 or Type 2 Fibers you have
b) If somebody was to have much more Type 1 fibers then type 2 fibers then that person would be very good at long lasting activities such as cross country running or cycling because they would had muscles fibers built for long durations of time, and that are slow to fatigue. While if someone had a lot of type 2 fibers compared to type 1 fibers then they would be better at power lifting because there muscle fibers would be built for powerful explosive movements.
6) Day 39 Workout
200m row or run – Type 2a fibers
30 sit ups Type 2 fibers
20 push ups (any variety) Type 2 fibers
10 triceps dips Type 2 fibers
5 med ball slams Type 2 fibers
Finish with: 100 crunches – 10 ab complex Type 2a fibers
#7 to be answered by PAI 4O1 students ONLY.
7. Create TWO separate 30-minute (approximate) workouts. One should focus
primarily on muscular endurance, and the second should focus primarily on
muscular strength. Indicate the warmup (can be separate from the 30
minute workouts) exercises, timing or reps, intensity, rest, and cool down
Workout 1 (Endurance)
Complete for time ( 2 rounds )
2 minute break between rounds
Exercise
Time
Warmup – 20 DU or 80 single skips – RUN 200M Stretch for 2 minutes
5 minutes
Plank Position
1 minute
Walk – Jog – Sprint the square
2 minutes – Intense
100 jumping jacks
2 minutes
60 sit ups (30 Ab Mat)
2 minutes – no breaks
Plank position
1 minute
Burpees
2 minutes – breaks in between minutes
Cool down
Slow jog 200m – AMRAP Pull ups
Workout 2 ( Strength )
Take time
3 Rounds
1 minute break between rounds
60 seconds per exercise
Intense fast workout
Exercise
Time
Tricep dips
60 seconds
Push ups (Any variety)
60 seconds
Back Squats (50% 3RM)
60 seconds
Bench press (40% 3RM)
60 seconds
KB Swing
60 seconds
Tire Flip
60 seconds
Seated Dumbell press
60 seconds
Deadlift (50% 3RM)
60 seconds
Dumbell Flys (light weight)
60 seconds
Leg Extensions
60 seconds
Cool Down – Stretch out muscles and jog 200m
Take your time