chapter 4.2 Flashcards
what is muscular strength
one repetition maximum
muscular endurance define
duration, without fatigue
what is the tension principle
create tension in muscle by weight lifting or body weight to improve muscular strength
what is the overload principle
to increase strength you must create tension greater than your muscle is used to than try to maintain by doing total body resistance once or twice a week
what is the training principle
by working one part of your body it doesn’t improve all of your body
what is the recovery principle
allow 48 hours for body to recover and adapt to resistance
what is isometric muscle contraction
don’t create joint movement
e.g. pushing a car that doesn’t move, planks
what is a concentric muscle contraction
shortening of muscle usually moves in opposite direction of gravity
e.g. curl up
eccentric muscle contraction meaning
force produced while lengthen the muscle
to achieve the same results of concentric and eccentric contractions by just doing concentric contraction you must do
twice the amount of reps
what are 4 types muscular strength and endurance trainign
body weight
fixed (barbells)
variable (alter resistance based on joint)
accommodating (body must move faster or equal to set speed to encounter resistance)
what is the recommendation to build strength
intensity greater than 60 percent of your 1rm
1-3 sets
2-6 repetition
if your training for endurance what is the best
low intensity
2-6 sets
10-15 reps
define flexibility
range of motion possible at particular joint or series of joint
static stretching
position of tension for 10 to 30 seconds
slow and gradual
how often should you stretch
4-7 days
what does yoga help with?
flexibility, vitality, posture, agility, and coordination
bikrim is also known as
hot yoga
tai chi helps with
combines stretching, balance, coordination, and meditayion
pilates helps with
flexibility, agilty, coordination, strength, and economy of motion
4 components of body composition parameters
total body mass
fat mass
fat-free mass
regional fat distribution
FITT meaning
frequency
intensity
time
type
how long should a warm up be
5-15 min
large body movement
what is an overuse injuries
injuries that result from the cumulative effect of day after day stresses placed on tendons muscles and joints
what are traumatic injuries
accidental in nature and occur suddenly and violently (fracture bone, sprained ligaments)
common overuse injuries
plantar fasciitis: inflammation, bottom of foot
Shin splints: pain, front of lower leg
Runner’s knee: abnormal movement of kneecap
what does rice stand for
rest, ice, compression, and elevation
difference between heat cramps. heat exhaustion and heat stroke
muscle cramps following exerciser in warm/ hot conditions
heat stress illness caused by dehydration in ho conditions
heat stress illness resulting from dehydration body core temp increasing rapidly to 43c in less than a few minutes
