Chapter 4 - Improving Muscular Strength and Endurance

Question 1

Muscular strength

Answer 1

The ability of a muscle to generate maximal force. It is the amount of weight than an individual can lift in one maximal effort.

Question 2

Muscular endurance

Answer 2

The ability to generate force over and over again.

Question 3

Strength training benefits

Answer 3

• Incidence of low back pain is reduced
• Increases resting metabolic rate

Question 4

Resting Metabolic Rate

Answer 4

Also called Resting Energy Expenditure; includes the energy required to drive the heart and respiratory muscles.

Question 5

Fascia

Answer 5

Dense but thin layer of connective tissue that surrounds the muscle.

Question 6

Tendons

Answer 6

Fibrous connective tissue that attaches muscle to bone.

Question 7

Skeletal muscle exercise is classified into three major categories:

Answer 7

isotonic, isometric, and isokinetic

Question 8

Isotonic Exercise

Answer 8

Type of exercise in which there is movement of a body part. Most exercise or sports skills are isotonic exercise, also called dynamic exercise.

Question 9

Isometric Exercise

Answer 9

Type of exercise in which muscular tension is developed, but the body part does not move. Also called static exercise.

Question 10

Isokinetic Exercise

Answer 10

Type of exercise that can include concentric or eccentric muscle actions performed at a constant speed using a specialized machine.

Question 11

Concentric Muscle Action

Answer 11

Causes movement of the body part against resistance or gravity; also called positive work since it can be performed during isotonic or isokinetic exercise and shortens the muscle.

Ex. the upward movement of the arm during a bicep curl.

Question 12

Eccentric Muscle Action

Answer 12

Controls movement with resistance and gravity; it occurs when muscle lengthens and is called negative work. The downward lowering phase of the bicep curl is controlled as biceps muscle lengthens.

Question 13

Range of Motion

Answer 13

The amount of movement possible at a joint

Question 14

Slow-Twitch Fibers

Answer 14

Type I Fibers contract slowly and produce low force. They are highly resistant to fatigue and can produce large quantities of ATP aerobically.

Question 15

Fast-Twitch Fibers

Answer 15

Type IIx Fibers contract rapidly and generate great amounts of force but fatigue quickly. They have a lot aerobic capacity but can produce ATP anaerobically for a short period of time.

Question 16

Fiber Recruitment

Answer 16

Process of involving more muscle fibers to increase muscular force.

Question 17

Muscular Strength can be assessed by…

Answer 17

One-repetition maximum (1 RM) test, which measures the maximum amount of weight that can be lifted at one time

Question 18

Muscular Endurance can be assessed by…

Answer 18

Push-Up and Sit-Up or Curl-Up Test

Question 19

Hypertrophy

Answer 19

Increase in muscle fiber size (more likely)

Question 20

Hyperplasia

Answer 20

Increase in the number of muscle fibers.

Question 21

Valsalva maneuver

Answer 21

Trying to exhale against a closed airway during an intense muscle contraction; can reduce blood flow to the brain and cause dizziness and fainting.

Question 22

Set

Answer 22

Number of repetitions performed consecutively without resting.

Question 23

How much muscular exercise is needed for optimal strength gains?

Answer 23

2 to 3 days per week.

Question 24

Three stages to developing an individualized exercise prescription

Answer 24

1. Starter Phase
2. Slow Progression Phase
3. Maintenance Phase

Question 25

Starter Phase

Answer 25

Build strength gradually without developing undue muscular soreness or injury. Best done twice a week.

Question 26

Slow Progression Phase

Answer 26

4 to 20 weeks; increases frequency of training from 2 to 3 days per week, increasing the amount of weight lifted (decreasing repetitions), and increasing the number of sets from 2 to 3.

Question 27

Maintenance Phase

Answer 27

Lifelong weight-training effort. One workout per week can be enough for this.