Chapter 4 Strength Training Flashcards
Hypertrophy
Growth of muscle fibers
Overload principle
Overloading a muscle with more weight it is normally used to and rest to rebuild the muscle for 48 - 72 hours.
Motor unit
Connections between muscle fibers
Muscular Contractions
Isometric - one particular angle Ex- lifting weights Isotonic - concentric (+) (Toward) and eccentric (-)(outward) Ex-wall sit Isokinetic - apply force against force ex- elliptical with force
Variable Resistance
An even circular resistance versus a kidney shaped resistance being uneven.
Fast Twitch Fibers
( Ia Ib) High-level fibers (anaerobic)
Slow Twitch Fibers
(II) Low-level fibers (aerobic)
Specificity
working on a certain goal by practicing the certain goal ex-playing basketball to get better at basketball
Lat exercises
Lateral pull down, Pull up, seated row
Pectoral exercises
Bench Press, push ups
Deltoids
Lateral raise, Rowing
Freeweight benefits
inexpensive, portable,
Machine benefits
beginner worthy, less intimidating
Reasons to strength train
stronger muscles, decrease the chance of osteoporosis, increase metabolism, lower resting heart rate.
Circuit Training
a mixture of strength and aerobics