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Kin 163 > Chapter 4 > Flashcards

Chapter 4 Flashcards

1
Q

Muscular strength and endurance training goals focus on

A

Muscular endurance

Muscular strength

Muscular size/definition/hypertrophy

Muscular power

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2
Q

What is hypertrophy

What is it determined by

A

Increase in the number of myofibrils and the size of muscle fibers

Gender, genetics and training program

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3
Q

What does inactivity do

A

Atrophy

Reverses the process

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4
Q

Slow twitch fibers are:

A

Fatigue resistant

Dont contract as rapidly and forcefully as FT

Geared towards low intensity/endurance training

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5
Q

Fast twitch fibers are:

A

Contract rapidly and forcefully

Fatigue more quickly than ST

Produce greater force

Geared towards more strength development/training

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6
Q

Program variables that are manipulated to induce change/adaptation are

A

Muscle action

Load/Intensity

Volume

Exercise order and growth hormone effect

Exercise velocity

Frequency

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7
Q

What are the 3 different types of muscle action

What is the accronym

A

Concentric

Eccentric

Isometric

CEI

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8
Q

What are the two main types of strength training exercises

A

Static

Dynamic

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9
Q

Static exercise is also know as…

What occurs in this exercise

A

Isometric

Muscle contraction without a change in the length of muscle

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10
Q

Dynmaic exercise is also know as…

A

Isotonic

Muscle contraction with a change in the length of the muscle

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11
Q

Isotonic concentric contraction is when

A

Muscle applies force as it shortens and growth hormone impact

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12
Q

Isotonic eccentric contraction is when

A

Muscle applies force as it lengthens

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13
Q

When do untrained invidiuals experience strength gains

A

With 12 RM

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14
Q

When do trained individuals experience optimal strength gains

A

8 RM

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15
Q

What is the most critical factor in RM

A

Load and volume interaction

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16
Q

How do we go about creating a successful weight program

A

Equiment - machine vs free weights

17
Q

Exercise machines are…

A

Safer

Convenient and easy to use

18
Q

Free weights…

A

Require more car, balance and coordination

Strength transfers better to daily activities

19
Q

The american college of sports medicine recommends for frequency of strength training

A

2-3 days per week for beginners

Allow 1 full day of rest between workouts

3 days per week for intermediate performances

4 days per week for advanced lifters

20
Q

How many days off usually leads to detraining

A

3 days

21
Q

How long should you warm up prior to weight training session

A

3 - 5 mins

22
Q

What type of warm up is better for lifting

A

Specific warm up exercises related to lifting

23
Q

What does the two for two rule allow to occur

What does it involve

A

Progression

2 more repetitions for 2 consecutive workouts

24
Q

Building Muscular endurance involves

A

1 - 3 sets of eccentric or concentric

15 - 20 reps

60% of 1RM

2 - 3 days per week

25
Q

Building muscle size/definition and general fitness involves

A

4 - 6 sets of eccentric, concentric or isometric

8-15 reps

70% of 1RM

3 - 5 days per week

26
Q

Building Muscular strength involves

A

3 - 5 sets of eccentric, concentric, or isometric

3 - 8 reps

80% of 1RM

3 - 5 days per week

27
Q

Building muscular power involves

A

3 - 5 sets Essentric and concentric greater GH secretion response

1 - 3 reps

4 - 6 days per week

Focus on speed of movement

28
Q

What are the common myths with training that have been explained

A

Muscle vs Fat

Spot reducing

Women and hypertrophy

Strength and flexibility

Valsalva maneuver

Muscle fatigue

Muscle soreness

Weight training and body fat

29
Q

Does muscle turn to fat

A

False

30
Q

Spot reducing =

A

Muscle will build still under fat

31
Q

Women and hypertrophy are not the same as men due to

A

Testosterone

32
Q

Valsalva maneuver involves

A

Exhaling on exertion

Kin 163 (17 decks)

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