Chapter 4: Muscular Strength and Endurance Flashcards
What percentage of your body mass is composed of muscle?
40%
Define the following terms:
1. Muscle fiber:
2. Hypertrophy:
3. Autotrophy:
- a single muscle cell
- the increase in size of a muscle fiber
- decrease in size of a muscle fiber
What are slow-twitch fibers and fast-twitch fibers?
slow twitch fibers: red muscle fibers that are fatigue-resistant but less powerful. They rely on oxidative energy system, and they mostly used for long duration
Fast twitch fibers: white muscle fibers that contract rapidly and forcefully nut they tire out quickly. Rely on immediate, and non-oxidative energy systems, mostly used for explosive and quick movements.
What is a tendon and what is a ligament?
tendon: connects muscle to bone
ligament: connects bone to bone
What is a repetition maximum?
a form of muscle strength assessment and it refers to the max amount of resistance that can be moved a specified # of times.
Define the following terms.
1. Static (Isometric) exercises:
2. Dynamic (Isotonic) exercises:
- involve a muscle contraction without a change in muscle strength.
2.involves a muscle contraction with a change in muscle length.
What are the different types of dynamic exercises?
concentric: muscles sets shorter as it contracts (bicep curl) causes movement
eccentric: muscle lengthens as it contracts (straightening your arm after a bicep curl)
controls movement
What are the different types of resistance exercise?
- constant resistance:
load stays constant throughout your full ROM (Free weights) - Variable resistance:
a changing of load throughout the joints entire ROM (Machine weights) - Plyometrics:
rapid stretching of a muscle group that is undergoing ES followed by CS. (box jumps)
List and define the FITT Principle:
Frequency
Intensity
TYPE
TIME
