chapter 4 fitness and health

Question 1

muscular strength

Answer 1

ability of a muscle to generate force

Question 2

muscular endurance

Answer 2

ability to generate force over and over again

Question 3

muscular funtionality

Answer 3

muscular strength and endurance can be maintained with strength training and endurance training programs

Question 4

strength training in daily life

Answer 4

Reduces low back pain
* Reduces joint and/or muscle injuries from physical activity
* Delays and reduces age-related decreases in strength
* Helps prevent osteoporosis
* Improves ADL performance
* Increases resting energy expenditure (also called resting
metabolic rate)
* 1 pound of muscle can increase RMR by 2-3%
* 5 pounds of muscle can increase RMR by ~10-15%

Question 5

muscle function

Answer 5

there are about 600 muscles in the body

primary functions :
Provide force for movement
maintain posture
regulate body temperature
movement of the body –> shortening and lengthening muscle

Question 6

structure of a muscle

Answer 6

fiber - long thin cells
fascia - dense layers of connective tissue surrounding fibers
tendons - connective tissue that attaches muscle to bone

Question 7

contraction via electrical signaling

Answer 7

motor unit - motor nerve and all the fibers it innervates

Question 8

skeletal muscle exercise - ISOTONIC

Answer 8

isotonic (dynamic exercise)
- movement of a body part at a joint
- most exercise and sports are isotonic

2 types of isotonic
concentric - muscle shortens during movement against gravity or resistance
ex - bicep curl

eccentric - muscle lengthens during movement against gravity or resistance
ex - opposite of bicep curl

Question 9

more skeletal muscle exercise classifications

Answer 9

isometric - (static exercise)
- uses muscle tension, but involves no movement
- good way to develop strength after injury

isokinetic -
- performed at a constant velocity
- uses machines that provide resistance throughout the full range of motion

Question 10

skeletal muscle fiber types

Answer 10

• slow twitch fibers : type 1 fibers
  - contract slowly
  - generate little force, but are highly resistant to fatigue
• fast twitch fibers : type llx fibers
  - contract quickly
  - generate a lot of force, but fatigue quickly
• intermediate fiber : type lla fibers
  - serve as a combination of the other two types
  - contract rapidly, produce great force, and resist fatigue

Question 11

skeletal muscle fiber types

Answer 11

• usually equal amounts of all fibers ( genetic component)
• training status impacts
• fiber recruitment : process involving more muscle fibers to increase muscle force
  - untrained individuals cannot recruit all muscle fibers
  - increases with training
• muscle fibers are recruited from smallest to largest and from slow to fast during exercise

Question 12

muscular strength

Answer 12

2 physiological factors determine the amount of force muscles can generate :
1. size of the muscle ( primary factor )
- the larger the muscle, the greater the force produced

2. number of muscle fibers recruited during a movement
   - the more fibers are stimulated, the greater force generated

Question 13

evaluating muscular strength and endurance

Answer 13

Muscular strength test
* One-repetition maximum (1 RM) test
* Measures maximum amount of weight that can be lifted one time
(recommended for experienced lifters only)
* Estimated 1 RM test (recommended for beginner to intermediate lifters)

Muscular Endurance Tests
* Push-up Test
* Sit-up or curl-up test
* Sit to Stand Test
* etc

high resistance + low reps = increased strength

low resitance + high reps = increased endurace

Question 14

adaptations to resistance training

Answer 14

Physiological Changes
* Faster Fiber Recruitment (Neural Changes)
* Hypertrophy: increase in muscle size due to fiber size increase
* Not Common/Unknown: Hyperplasia, the formation of new muscle
fibers

Rate of Improvement
* Depends on Initial Strength Level
* Rapid Strength Gains in beginners:
* Why?
* Gradual gains with increased level of training

Gender differences
* Absolute: Men are stronger
* Why?
* Relative: NO DIFFERENCE
* Training Adaptations: from a % standpoint – none
* Muscle quality is not sex specific

Question 15

weight training program design

Answer 15

Safety concerns
* Use spotters
* Use collars on the ends of free weight bars
* Don’t drop weights
* Always warm up
* Breathe during exercises
* Inhale while lowering the weight
* Exhale while lifting the weight
* Use slow movements
* Start with light weights and work up gradually
https://www.youtube.com/watch?v=CvF-mpz0CWc

Question 16

exercise prescription

Answer 16

*Frequency
* 2-3 days per week
* 48 hour rule

*Intensity
* Based on % of 1RM
* Higher = Strength

*Time (Volume)
* Reps and Sets
* Higher reps = endurance
* Single vs Multi Set
* 3 set optimal

*Type
* Freeweights, machines,
bands, medicine balls,
ropes, tires, etc. etc. etc.

Question 17

exercise prescription cont.

Answer 17

Starter phase
* 1–3 weeks
* Lighter weights, more repetitions
* Do only 1 set per exercise
* Frequency: twice a week

• Slow progression phase
• 4–20 weeks
• Heavier weights, fewer repetitions
• Increase sets per exercise to 2–3
• Increase frequency to 2–3 times per
  week
• Maintenance phase
  – Starts around week 20
  – Requires a long-term commitment to
  maintain gains
  – The effort needed to maintain gains is not
  as great as the initial effort
  – As little as one workout a week can
  maintain strength

Question 18

staying motivated

Answer 18

Make time to train regularly
* Make training fun
* Find a workout space or a facility you like
* Develop a realistic routine
* Plan a program that’s challenging, but enjoyable
* Work out with a friend or training partner
* Remember the benefits of strength training: improved appearance,
elevated self-esteem, an elevated metabolic rate, and an overall
feeling of well-being