Chapter 10.1 Flashcards
Muscular Strength
How much force a muscle can exert (1RM)
Muscular Endurance
Ability to contract muscles Many times or hold a position
How to build strength
Higher resistance, less reps
How to build endurance
Less resistance, more reps
Cardiovascular endurance
Ability for respiratory system to supply oxygen to body
Power
Use strength quickly
How to develop strong bones
Jumping and power exercises
Activity Pyramid
1)Moderate 2)Vigorous 3)Muscle Fitness 4)Flexibility 5)Balance
Principle of Overload
1)Apply more force to muscles than in daily life
Principle of Progression
Gradually increase resistance
Principle of Specificity
Exercise for specific muscle groups
Principle of Rest and Recovery
Allow muscles to recover
Voluntary muscles
Skeletal muscles are connected to bones allowing them to move
Isotonic Contraction and example
Pull on bones to produce movement
bicep curls, squats, trunk
Isometric contraction and example
When muscles contract or pull with the same amount of force
Plank, flexed arm Hand
Fast twitch fibers
High force Production, low blood flow and low fatigue resistance
Slow twitch fibers
Low force production, high fatigue resistance, high blood flow
Intermediate fibers
Medium force Production, Medium fatigue resistance, Medium blood flow
aerobic exercise
Moderate intensity sustained for an extended period: endurance (Distance running)
Anaerobic excercises
Shorter and high intensity: Building strength and power, weight lifting
Absolute strength
How much strength you can Overcome 1RM, Arm press and leg press
Relative strength
Strength divided by body weight
