Chapter 4 Flashcards
The following are benefits of strength training
it helps prevent osteoporosis, reduces incidence of lower back pain, increases energy expenditure.
Muscles are attached to bones by
Tendons
A motor unit is
a motor nerve and all of the muscle fibers it controls
Isotonic exercise involves
a muscle contraction in which there is movement of a body part
What would be the benefit of applying the overload principle to a strength training routine?
It will help you get stronger
the five major areas of the body used in the five-point contact principle helping to ensure proper alignment while lifting weights.
Back of the head, lower back/buttocks, upper back, shoulder blades
Which muscle fiber type contracts slowly and is highly resistant to fatigue?
Slow twitch
Which muscle fiber type contracts rapidly and fatigues easily?
Fast twitch
is the process of involving more muscle fibers to increase muscle force.
Fiber recruitment
Which test measures muscular endurance?
Push-up test
An increase in muscle size due to training is called
hypertrophy
Hyperplasia refers to an increase in
the number of muscle fibers
When weight training, one should adhere to all of the following safety guidelines:
using spotters when using free weights, warming up properly before lifitng, being sure that the collars on the end of the bars are tightly secured
The lower the initial strength level, the
greater the initial gains in strength will be
The starter phase of a weight training exercise prescription involves
using light weights and a high number of reps, and may last up to 3 weeks
Which muscle would be exercised to increase upper body strength?
trapezius
Which of the following would best exercise the gluteus maximus?
Lunge
Which of the following would best exercise the trapezius?
Pull-up
Which of the following is likely to be in abundance in the legs of a world-class 100 m sprinter?
White-muscle fibers
The contraction of a muscle against a movable load is called a(n)
isokinetic contraction
There are approximately (?) skeletal muscles in the human body.
600
The phase in an exercise prescription for weight training that may involve only one workout per week is the
maintenance phase
benefits of a regular weight training regimen?
Stronger and healthier bones, improved appearance, and body composition
contractions involve a shortening of the muscle while it is producing tension. They are also called positive work.
Concentric
contractions involve a lengthening of the muscle while it is producing tension. They are also called negative work.
Eccentric
