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Circuit Weight Training PED-1000 > Chapter 4 > Flashcards

Chapter 4 Flashcards

1
Q

Muscles

A

Organ in the body that causes movement

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2
Q

Muscular Strength

A

the capacity of the muscle to exert force with a single maximum effort.

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3
Q

Muscular Endurance

A

the capacity of the muscle to exert force repeatedly over a period of time, while resisting fatigue.

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4
Q

How many muscles are in the body?

A

Over 600

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5
Q

Skeletal muscle

A

Responsible for body movement

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6
Q

Cardiac Muscle

A

Responsible for the contraction of the heart

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7
Q

Smooth Muscle

A

Responsible for many tasks,
including movement of food along intestines, enlargement and contraction of blood vessels, size of pupils, and many other contractions.

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8
Q

Muscle Fibers

A

Each muscle fiber is an
individual muscle cell and may be anywhere
from 1 mm to 4 cm in length.

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9
Q

Motor Unit

A

a nerve controlling a group of muscle fibers

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10
Q

Muscle Fiber Recruitment

A

The force generated by a muscle is not
regulated by the level of contraction by
individual fibers, but rather it is due to the number of muscle fibers that are recruited to contract. This is called muscle fiber recruitment. When lifting a light object, such as a book, only a small number of muscle fibers will be recruited. However, those that are recruited will contract to their maximum level. When lifting a heavier weight, many more muscle fibers will be recruited to contract maximally

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11
Q

Endomysium

A

Made of muscle fibers

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12
Q

Perimysium

A

Made of Fascicles

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13
Q

Fascicle

A

Made of endomysium

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14
Q

Epimysium

A

Made of Perimysium

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15
Q

Myofibrils

A

Thread-like proteins running the length of the muscle fiber. They are composed of 2 types of myofilaments.

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16
Q

What are the two types of Myofibrils?

A

Actin Myofilaments and Myosin myofilaments

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17
Q

Actin myofilaments

A

Actin Filaments are thin and lighter

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18
Q

Myosin myofilaments

A

Myosin filaments are thick
and dark

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19
Q

Bones

A

Bones are made of connective tissue reinforced with calcium and specialized bone cells. Most bones also contain bone marrow, where blood cells are made. Bones work with muscles and joints to hold our body together and support freedom of movement. This is called the musculoskeletal system

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20
Q

Tendons

A

Connect Muscle and Bone

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21
Q

Ligaments

A

Connects bone and bone

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22
Q

Joints

A

Connects bone to bone for mobility

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23
Q

Sliding Filament Theory

A

When we decide to contract a muscle, our brain sends an impulse down a nerve to the appropriate muscle fibers. The impulse causes the thick filaments to “grab” the thin filaments and pull them towards the center of the muscle.
As a result, the thin filaments “slide” over the thick filaments (hence the processes name) and causes a shortening (contraction) of the whole muscle. The process requires A.T.P. When the impulse stops, the thick filaments “let go” of the thin filaments and relaxation occurs.

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24
Q

Action Potential

A

Action potentials are conducted along
nerve cells before reaching the muscle
fibers. The nerve cells regulate the function
of skeletal muscles by controlling the
number of action potentials that are
produced. The action potentials trigger a
series of chemical reactions that result in
the contraction of a muscle

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25
Q

Agonist/ Prime Mover

A

A muscle that contracts, and is the main muscle group responsible for the
movement, is called the agonist or prime mover. Contracting.

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26
Q

Anatgonist Mover

A

The muscle that relaxes is called
the antagonist.

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27
Q

What is the agonist/antagonist pair for the Latimus Dorsi muscle?

A

Deltoids

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28
Q

What is the agonist/antagonist pair for the Rectus Abdominus muscle?

A

Erector Spinae

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29
Q

What is the agonist/antagonist pair for the Quadriceps muscles?

A

Hamstrings

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30
Q

What is the agonist/antagonist pair for the Bicep Brachii muscle?

A

Triceps Brachii

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31
Q

What is the agonist/antagonist pair for the Gastrocnemius muscle?

A

Tibialis Anterior

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32
Q

What is the agonist/antagonist pair for the Soleus muscle?

A

Tibialis Anterior

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33
Q

What is the agonist/antagonist pair for the Deltoids muscle?

A

Latimus Dorsi

34
Q

What is the agonist/antagonist pair for the Erector Spinae muscle?

A

Rectus Abdominus

35
Q

What is the agonist/antagonist pair for the Hamstring muscle?

A

Quadriceps

36
Q

What is the agonist/antagonist pair for the Triceps Brachii muscle?

A

Biceps Brachii

37
Q

What is the agonist/antagonist pair for the Tibialis Anterior muscle?

A

Gastrocnemius / Soleus

38
Q

Isometric

A

muscle contraction cause no bodily movement

39
Q

Isotonic

A

This is a moving contraction, also known as dynamic contraction. During this contraction, the muscle
fattens, and there is movement at the joint. SAME TENSION (Weight)

40
Q

Concentric

A

This is when the muscle contracts and shortens against a resistance. This may be referred to as the lifting or positive phase. An example would be the lifting phase of the bicep curl.

41
Q

Eccentric

A

This occurs when the muscle is still
contracting and lengthening at the
same time. This may be referred to
as the lowering or negative phase

42
Q

Type I Muscles

A

Slow Oxidative Fibers
* Also called slow-twitch or red muscle fibers
* Rely on aerobic metabolism to produce long, slow contractions
* They are fatigue resistant
* Not generally influenced by training (can’t become Type IIb)

43
Q

Fast Twitch Muscle

A

Type IIb

44
Q

Slow Twitch Muscle

A

Type I

45
Q

Type IIa

A

Fast Oxidative Fibers
* Also called pink muscle fibers
* Faster contractions than red fibers but slower than white
* Usually rely on aerobic metabolism but can function
anaerobically
* They fatigue more easily than red fibers but not as easily as
white fibers

46
Q

Type IIb

A

Fast Glycolytic Fibers
* Also called fast-twitch or white muscle fibers
* Rely on anaerobic metabolism to produce rapid, powerful
contractions
* They fatigue easily
* Not generally influenced by training (can’t become Type I)

47
Q

How can Type IIa muscle be altered

A
  • Type IIa fibers are highly influenced by training
  • Aerobic (endurance) training can cause them to function
    similar to Type I fibers
  • Anaerobic (power or speed) training can cause them to
    function similar to Type IIb fibers
48
Q

6 Types of Resistance Training

A

Each type of resistance training benefits muscles in a different way. While these types of resistance training are not new, they could be unique sources of resistance that you have not considered in your quest to add muscle to your frame. Using these forms of resistance alone, in combination with one another, or in combination with the more traditional resistance apparatus, can enable you to diversify your efforts to produce valuable and improved results.

49
Q

Dynamic Consulting Training (DCT)

A

As the name suggests, the most distinctive feature of dynamic constant training (DCT) is that the resistance is constant. A good example of DCT occurs when you use free weights or machines that do not alter resistance, but redirect
it instead.

50
Q

Dynamic Progressive Training (DPT)

A

Resistance increases progressively as you continue to exercise. DPT is often used as a rehabilitative measure and offers the sort of resistance that builds gradually while remaining completely within the control of the person using it. Equipment includes rubber bands and tubing, springs, and an apparatus controlled by spring-loaded parts.

51
Q

Dynamic Variable Training (DVT)

A

This form of resistance exercise
takes up where dynamic constant
training leaves off. Whereas DCT
employs constant resistance, never
varying to accommodate the body’s
mechanics, DVT can be adapted to
the varying degrees of strength of a
muscle group throughout a range of
motion.

52
Q

Isokinetic Training (IKT)

A

In isokinetic training (IKT), the
muscle is contracted at a constant
tempo. Speed determines the
nature of this resistance training,
not the resistance itself; however,
the training is based on movement
carried out during a condition of
resistance. IKT can be performed
with the body’s own weight

53
Q

Isometric Training (IMT)

A

Familiar to most people, isometric training (IMT) is an excellent way to build strength with little adverse effect on joints and tendons commonly associated with strength training and lifting heavy weights. Isometric training is what you see swimmers do when they press their hands against a solid wall, forcing all
their bodyweight into the wall. Another common IMT exercise is pressing the hands together to strengthen the pectorals and biceps.

54
Q

Isotonic Training

A

This method demands constant tension, typically with free weights. Though this approach may sound a lot like dynamic constant training, it differs because it does not necessarily redirect the resistance through a range of motion, but rather, keeps tension constant as in the negative portion of an exercise. Complete immobility of the muscle being worked is required

55
Q

Exercise order for resistance training

A
  • Large muscle group exercises (i.e.,
    squat) should be performed before
    smaller muscle group exercises (i.e.,
    shoulder press).
  • Multiple-joint exercises should be
    performed before single-joint
    exercises.
  • For power training, total body
    exercises (from most to least
    complex) should be performed
    before basic strength exercises.
  • Alternating between upper and
    lower body exercises or opposing
    (agonist–antagonist relationship)
    exercises can allow some muscles to
    rest while the opposite muscle
    groups are trained. This sequencing
    strategy is beneficial for maintaining
    high training intensities and
    targeting repetition numbers.
  • Some exercises that target different
    muscle groups can be staggered
    between sets of other exercises to
    increase workout efficiency. For
    example, a trunk exercise can be
    performed between sets of the
    bench press. Because different
    muscle groups are stressed, no
    additional fatigue would be induced
    prior to performing the bench press.
    This is especially effective when long
    rest intervals are used.
56
Q

Insertion

A

point where the muscle is attached to a bone that moves

57
Q

Origin

A

Point where the muscle is attached to a bone that remains in a fixed position

58
Q

Dynamic Contraction

A

muscle movements that cause bodily movements

59
Q

Repetition

A

One movement pattern

60
Q

Set

A

a group of repetitions

61
Q

Periodization

A

Breaking resistance training into different training phases

62
Q

Strength

A

the maximal amount a force that can produced one time

63
Q

Hypertrophy

A

Muscle fibers getting bigger

64
Q

Atrophy

A

Muscle fibers getting smaller

65
Q

Isokinetic

A

The muscle is contracted at a constant tempo, through the full Range of Motion. SAME SPEED

66
Q

Synergist Muscles

A

Synergists are muscles that help the agonists by:
* Adding a little extra force to the same movement
* Reducing undesirable or unnecessary movements that
might occur as the prime movers contract, stabilizing the
movement

67
Q

Fixator Muscles

A
  • Fixators are synergists that immobilize a bone or a muscle’s origin
68
Q

Aerobic

A

With Air

69
Q

Anearobic

A

Without Air

70
Q

Special features of Cardiac Muscles

A

Cardiac muscle contraction is similar to skeletal muscles, except:
* Cardiac muscle cells are interconnected, allowing the heart to
contracts as a single unit
* Stimulus is continuous and intrinsic (within the heart itself) and
does not come from the brain
* The heart is under neural and hormonal control that can alter
the strength of the heartbeat and the heart rate

71
Q

Special features of Smooth Muscles

A

Smooth muscle contraction is similar to skeletal muscles
except:
* The contractions are slower and sustained for a longer
duration
* The tissue contracts in response to stimuli from the brain,
hormones, and being stretched

71
Q

Warm Up

A
  • Similar to cardiorespiratory endurance
  • Can use the same lifts/movements in the plan but with lighter weights
72
Q

Cool Down

A
  • Walking and stretching are good
  • Generally does not include more lifting even at lower weights
73
Q

Safety

A
  • Always use proper technique
  • Use weight belt and lifting gloves if necessary
  • Always use spotters for heaviest lifts or don’t do them
  • Never lift without collars on the bar
  • NEVER lift with an injured muscle/joint/bone unless medically-cleared to do so
74
Q

Supplements

A

Most supplements are ineffective and expensive, many
dangerous. They are not regulated by the F.D.A. (but problems can be
reported to them).
There are almost 700 confirmed cases of supplements containing
ingredients not on the label were reported in the last decade. A balanced diet should be your primary nutritional strategy.

75
Q

Flexion

A

Closing the joint, joint angle is small

76
Q

Extension

A

Opening joint, Joint angle is large

77
Q

Cytokines

A

Repair Muscles and builds back better

78
Q

Muscle Structure

A

If we go from outside to inside, the correct muscle order would be epimysium, perimysium, fascicle, endomysium, muscle fibers, sarcolemma, myofibrils, and sarcomeres.

79
Q

Specificity Principle

A

You must work each muscle group to have strength gains in that particular part of the body.

80
Q

Training Plans should always include…

A
  • Appropriate warm-up and cool down activities
  • A variety of exercises to work all major muscle groups through
    their full R.O.M.
  • Make sure to plan for progressive overload and refer to the 2-for-2 Rule

Circuit Weight Training PED-1000 (7 decks)

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