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

17
Q

what does yoga help with?

A

flexibility, vitality, posture, agility, and coordination

18
Q

bikrim is also known as

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
what are traumatic injuries
accidental in nature and occur suddenly and violently (fracture bone, sprained ligaments)
26
common overuse injuries
plantar fasciitis: inflammation, bottom of foot Shin splints: pain, front of lower leg Runner’s knee: abnormal movement of kneecap
27
what does rice stand for
rest, ice, compression, and elevation
28
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