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Exercise Science > Chapter 4 > Flashcards

Chapter 4 Flashcards

1
Q

Muscular strength =

A

the amount of force a muscle can produce with a single maximum effort

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2
Q

Muscular endurance =

A

the ability of a muscle or group of muscles to remain contracted (sustain a level of muscular force) or to contract repeatedly

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3
Q

Muscles consist of many ______ connected in bundles

A

muscle fibers (cells)

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4
Q

Muscle fibers/cells are made up of?

A

myofibrils

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5
Q

Myofibrils contain ____ and ____ filaments

which slide together and contract the fiber

A

actin and myosin

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6
Q

Strength training increases the?

A

of myofibrils and the size of muscle fibers

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7
Q

hypertrophy

A

size of muscle fibers

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8
Q

atrophy

A

Inactivity reverses the process (No appreciable increase in # of muscle fibres)

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9
Q

characteristics of Slow-twitch fibers (red)?

A

 Fatigue resistant
 Don’t contract as rapidly or forcefully as fast-twitch fibers
 Rely primarily on oxidative energy system

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10
Q

characteristics of Fast-twitch fibers (white)?

A

 Fatigue more quickly than slow-twitch fibers
 Contract rapidly and forcefully
 Rely more on non-oxidative energy system

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11
Q

Intermediate fibers

A

fuel system between slow + fast-twitch

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12
Q

The type of fibre activated depends on?

A

the nature of the physical demand

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13
Q

Endurance activities (walking, jogging) use more
_____ fibres, while strength/power activities
use more ____ fibres

A

slow-twitch, fast-twitch

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14
Q

A “motor unit”?

A

1 nerve connected to 2 or many muscle fibers

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15
Q

what are some Physiological Effects of Strength Training?

A

 Increased muscle mass and size of muscle fibers
 Increased utilization and coordination of motor units
 Increased strength of tendons, ligaments, and bones
 Increased storage of fuel in and blood supply to muscles
 Increased size of fast-twitch fibres
 Increased size of slow-twitch fibres
 Improvements in blood fat levels
 Improved blood vessel health
 Improvements in biochemical processes

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16
Q

Benefits of Muscular Strength and Endurance?

A

 Improved performance of physical activities
 Injury prevention (maintaining posture, mechanics)
 Improved body composition
 Enhanced self-image and quality of life
 Improved muscle and bone health with aging
 Prevention and management of chronic disease

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17
Q

Muscular strength assessed by determining?

A

the maximum resistance that can be lifted one time

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18
Q

Muscular endurance assessed by?

A

counting the maximum number of repetitions (or length) of a muscular contraction

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19
Q

Static (isometric) exercise =

A

muscle contraction without a change in the length of the muscle

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20
Q

Dynamic (isotonic) exercise =

A

muscle contraction with a change in the length of the muscle

21
Q

Concentric contraction =

A

muscle applies force as it shortens

22
Q

Eccentric / plyometric contraction =

A

muscle applies force as it lengthens

23
Q

what are the Types of Dynamic Exercise?

A
  • Constant resistance
  • Variable resistance
  • Eccentric loading
  • Plyometrics
  • Speed loading
  • Isokinetic exercise
24
Q

Constant resistance =

A

constant load throughout a joint’s range of motion

25
Q

Variable resistance =

A

changing load to provide maximal resistance throughout a joint’s range of motion

26
Q

Eccentric loading =

A

placing load on a muscle as it lengthens

27
Q

Plyometrics =

A

sudden eccentric loading and stretching followed by a concentric contraction

28
Q

Speed loading =

A

moving a load as rapidly as possible

29
Q

Isokinetic exercise =

A

exerting force at a constant speed against an equal force (specialized machines)

30
Q

function of Resistance bands / stability balls

A

build strength + require / develop

additional body awareness and skills

31
Q

Calisthenic exercises

A

use body weight and positioning to create resistance

pushups, curl-ups, pilates, etc.

32
Q

functions of Kettlebells, suspension training, medicine balls

A

provide resistance based on extra weight, challenging body positions, etc

33
Q

Core training is essential for?

A

proper stability and body alignment during exercises and

movement; improves back health,exercise technique,training.

34
Q

To build strength and endurance, do enough

repetitions to?

A

fatigue the muscles

35
Q

a program to build strength =

A

The heavier the weight, the fewer the repetitions

(1-5) to fatigue

36
Q

Set =

A

a group of repetitions followed by a rest period

37
Q

When training for a particular sport, include exercises to strengthen ….

A

the muscles important for optimal performance and the muscles most likely to be injured.

38
Q

A balanced program includes exercises for

both _________ muscle groups.

A

agonist (contracting) & antagonist

cooperating/stretching

39
Q

Characteristics of Functional Training

A 
 Simulates requirement of a sport
 Focuses on dynamic movement
 Multi joint actions
 Creative
 Performance element
40
Q

Crossfit characteristics

A 
 Training as a sport itself
 Explosive movements
 High intensity
 Functional quality
 Sport orientation
41
Q

It is Important to train core muscles because

A

transmit forces and connect upper and lower body actions

42
Q

Cycle training (periodization)

A

varying type and amount of exercise per workout or per set

43
Q

Body position =

A

control your centre of gravity, base of support, and maintain effective body alignment

44
Q

what are Signs of Overtraining in Response to Heavy Resistance Training?

A 
 Lack of progress
 Decreased performance
 Chronic fatigue
 Decreased coordination
 Chronic muscle soreness
45
Q

Substances taken to increase endurance?

A

 Erythropoietin

 Darbepoetien

46
Q

Substances taken to aid weight control?

A

 Diethylpropion, phentermine
 Caffeine, PPA, ephedra
 Dinitrophenol
 Diuretics

47
Q

Supplements taken to speed recovery from training?

A

 Creatine monohydrate

48
Q

Substances taken to increase training intensity and overcome fatigue?

A

 Amphetamines

 Caffeine

49
Q

Supplements taken to build muscle tissue?

A

 Protein, amino acids, etc

Exercise Science (14 decks)

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