chapter 4.2 Flashcards

1
Q

what is muscular strength

A

one repetition maximum

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2
Q

muscular endurance define

A

duration, without fatigue

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3
Q

what is the tension principle

A

create tension in muscle by weight lifting or body weight to improve muscular strength

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4
Q

what is the overload principle

A

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

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5
Q

what is the training principle

A

by working one part of your body it doesn’t improve all of your body

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6
Q

what is the recovery principle

A

allow 48 hours for body to recover and adapt to resistance

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7
Q

what is isometric muscle contraction

A

don’t create joint movement

e.g. pushing a car that doesn’t move, planks

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8
Q

what is a concentric muscle contraction

A

shortening of muscle usually moves in opposite direction of gravity

e.g. curl up

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9
Q

eccentric muscle contraction meaning

A

force produced while lengthen the muscle

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10
Q

to achieve the same results of concentric and eccentric contractions by just doing concentric contraction you must do

A

twice the amount of reps

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11
Q

what are 4 types muscular strength and endurance trainign

A

body weight

fixed (barbells)

variable (alter resistance based on joint)

accommodating (body must move faster or equal to set speed to encounter resistance)

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12
Q

what is the recommendation to build strength

A

intensity greater than 60 percent of your 1rm
1-3 sets
2-6 repetition

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13
Q

if your training for endurance what is the best

A

low intensity
2-6 sets
10-15 reps

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14
Q

define flexibility

A

range of motion possible at particular joint or series of joint

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15
Q

static stretching

A

position of tension for 10 to 30 seconds
slow and gradual

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16
Q

how often should you stretch

A

4-7 days

17
Q

what does yoga help with?

A

flexibility, vitality, posture, agility, and coordination

18
Q

bikrim is also known as

A

hot yoga

19
Q

tai chi helps with

A

combines stretching, balance, coordination, and meditayion

20
Q

pilates helps with

A

flexibility, agilty, coordination, strength, and economy of motion

21
Q

4 components of body composition parameters

A

total body mass

fat mass

fat-free mass

regional fat distribution

22
Q

FITT meaning

A

frequency
intensity
time
type

23
Q

how long should a warm up be

A

5-15 min
large body movement

24
Q

what is an overuse injuries

A

injuries that result from the cumulative effect of day after day stresses placed on tendons muscles and joints

25
Q

what are traumatic injuries

A

accidental in nature and occur suddenly and violently (fracture bone, sprained ligaments)

26
Q

common overuse injuries

A

plantar fasciitis: inflammation, bottom of foot
Shin splints: pain, front of lower leg
Runner’s knee: abnormal movement of kneecap

27
Q

what does rice stand for

A

rest, ice, compression, and elevation

28
Q

difference between heat cramps. heat exhaustion and heat stroke

A

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