Chapter 4

Question 1

resting energy expenditure

Answer 1

mount of energy expended during all sedentary activities. AKA resting metabolic rate

Question 2

muscle action

Answer 2

the shortening of skeletal muscle(causing movement) or the lengthening (resisting movement)

Question 3

fascia

Answer 3

thin layer of connective tissue that surrounds the muscle

Question 4

tendons

Answer 4

fibrous connective tissue that attaches muscle to bone

Question 5

motor unit

Answer 5

motor nerve and all of the muscle fibers that it controls

Question 6

Muscular strength is the ability to generate _____ ____, whereas muscular endurance is the ability to generate _________

Answer 6

maximal force, force over and over again

Question 7

T/F: strength training can improve a muscle’s resting energy expenditure

Answer 7

T

Question 8

Isotonic

Answer 8

type of exercise which there is movement of a body part. most exercises or sports skills are isotonic exercise. AKA dynamic exercise

Question 9

isometric

Answer 9

type of exercise in whice muscular tension is developed but the body part does not move. AKA static exercise

Question 10

isokinetic

Answer 10

type of exercise that can include concentric or eccentric muscle actions performed at a constant speed using a specialized machine

Question 11

range of motion

Answer 11

the mount of movement possible at a joint

Question 12

concentric muscle action

Answer 12

action in which the muscle develops tension as it shortens against resistance and or gravity. AKA positive work

Question 13

Eccentric muscle action

Answer 13

action in which the muscle develops tension as it lengthens while controlling the movement with gravity. AKA negative work

Question 14

slow twitch fibers

Answer 14

red muscle fibers that contract slowly and are highly resistant to fatigue. these fivers have the capacity to produce large quantities of ATP aerobically

Question 15

fast twitch fibers

Answer 15

white muscle fibers that contract rapidly but fatigue quickly. these fibers have a low aerobic capacity and produce ATP anaerobically

Question 16

intermediate fibers

Answer 16

Muscle fibers with a combination of charateristics of fast and slow twitch fibers. they contract rapidly and are fatigue resistant because they have a well developed aerobic capacity

Question 17

fiber recruitment

Answer 17

the process of involving more muscle fibers to increase muscular force

Question 18

three types of exercise

Answer 18

isometric, isotonic, isokinetic

Question 19

two factors that determine muscle force

Answer 19

size of the muscle and the number of fibers recruited

Question 20

one rep max (1RM) test

Answer 20

measurement of the maximum amount of weight that can be lifted one time

Question 21

push up test

Answer 21

fitness test designed to evaluate endurance of shoulder and arm muscles

Question 22

sit up test

Answer 22

test to evaluate abdominal and hip muscle endurance

Question 23

curl up test

Answer 23

test to evaluate abdominal muscle endurance

Question 24

progressive resistance exercise (PRE)

Answer 24

applicatoin of the overload principle to strength and endurance exercise programs, that states you must steadly increase the amount of resistance to see improvements

Question 25

specificity of training

Answer 25

concept that the development of muscular strength and endurance as well as cardio endurance is specific to both the muscle group exercised and the training intensity

Question 26

T/F: Can the estimated 1RM test be used instead of the 1RM test to prevent chance of injury

Answer 26

T

Question 27

High intensity muscle training will increase ____, while low intensity will increase ___

Answer 27

strength and size, muscular endurance

Question 28

hypertrophy

Answer 28

an increase in muscle fiber size

Question 29

hyperplasia

Answer 29

an increase in the number of muscle fibers recruited

Question 30

Strength training promotes positive changes in both ____ and ____.

Answer 30

body composition, flexability

Question 31

What does the rate of improvement in weight training depend on

Answer 31

initial strength level

Question 32

Valsalva maneuver

Answer 32

breath holding during an intense muscle contraction: can reduce blood flow to the brain and cause dizzinees and fainting

Question 33

set

Answer 33

the number of repetitions performed consecutively without resting

Question 34

Muscle overload can be accomplished by

Answer 34

changing the frequency, intensity, and or duration of the activity

Question 35

number of days per week that see optimal strength gains

Answer 35

2-3

Question 36

number of days per week to improve muscular endurance

Answer 36

3-5

Question 37

Phases of a strength training program

Answer 37

starter phase, slow progression phase, and maintenance phase

Question 38

starter phase

Answer 38

the beginning phase of an exercise program. the goal of this pahse is to build a base for further physical conditioning

Question 39

slow progression phase

Answer 39

the second phase of an exercise program. the goal of this phase is to increase muscle strenth beyond the starter phase

Question 40

maintenance phase

Answer 40

third phase of an exercise program. the goal of this phase is to maintain the increase in strength obtained during the first two phases.

Question 41

T/F: During the maintenance phase you have to work out at the same duration and intensity as the slow progression phase.

Answer 41

F, Research shows that at little as one workout per week at the same intensity as the slow progression phase will maintain strength gains