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1-Keiser Wellness > Chapter 7 > Flashcards

Chapter 7 Flashcards

1
Q

strength training

A

program designed to improve muscular strength and/or endurance through a series of progressive resistance (weight) training exercises that overload the muscular system and cause physiological development

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2
Q

resistance training

A

see strength training

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3
Q

well planned strength training program leads to

A
  • increased muscular strength and endurance
  • power
  • muscle tone
  • tendon and ligament strength
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4
Q

activities of daily living

A

everyday behaviors that people normally do to function in life

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5
Q

sarcopenia

A

age related loss of lean body mass, strength and function

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6
Q

metabolism

A

all energy and material transformations that occur within living cells and are necessary to sustain life

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7
Q

hypertrophy

A

an increase in the size of the cell

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8
Q

resting metabolism

A

amount of energy (expressed in milliliters of oxygen pre minute or total calories per day) an individual requires during resting conditions to sustain proper body function

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9
Q

regular strength training

health standpoint

A 
increase or maintain muscle and a higher resting metabolic rate
-encourages weight loss and maintenance
-prevents obesity
-lessens risk of injury
-reduces chronic low back pain
-alleviates arthritis pain
-improves bone density
-prevents osteoporosis
-reduces high blood pressure
helps control blood sugar
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10
Q

good strength enhances quality of life in older folk by

A
  • improves balance and restores mobility
  • makes lifting and reaching easier
  • decreases risk for injuries and falls
  • stresses the bones and preserves bone mineral density thereby decreasing the risk for osteoporosis
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11
Q

anabolic steroids

A

synthetic versions of male sex hormone testosterone , which promotes muscle development and hypertrophy

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12
Q

muscular strength

A

the ability of muscle to exert maximum force against resistance
1 repetition on max

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13
Q

muscular endurance

A

the ability of a muscle to exert submaximal force repeatedly over time

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14
Q

one repetition maximum

A

1 RM - the maximum amount of resistance an individual is able to lift in a single effort

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15
Q

Strength test options

A

muscular strength: Hand grip strength test
Muscular endurance test
muscular strength and endurance test

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16
Q

Hand grip strength test fitness standard

A

Isometric test
used to supplement other two tests
50-60 = average

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17
Q

Muscular endurance test

A

three exercises selected to test upper, lower and mid body muscle groups
does not require strength training equipment

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18
Q

Muscular endurance test

men’s exercises

A
  • bench jumps
  • modified dips
  • bent-leg curl up (abdominal crunch)
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19
Q

Muscular endurance test

women’s exercises

A
  • bench jumps
  • modified push-ups
  • bent-leg curl up (abdominal crunch)
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20
Q

muscular strength and endurance test

A
  • you lift submaximal resistances as many times as possible using six strength training exercises
  • resistance is determined according to selected body fat percentages
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21
Q

muscular strength and endurance test

6 exercises

A
  • lat pull down
  • leg extension
  • bench press
  • bent leg curl up (abdominal crunch)
  • leg curl
  • arm curl
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22
Q

muscular strength and endurance test

strength category

A

13-18 is average

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23
Q

atrophy

A

decrease in size of the cell

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24
Q

motor neurons

A

nerves connecting the central nervous system to the muscle

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25
Q

motor unit

A

the combination of motor neuron and muscle fibers that the neuron innervates

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26
Q

slow-twitch fibers

A

muscle fibers with greater aerobic potential and slow speed of contraction

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27
Q

fast-twitch fibers

A

muscle fibers with greater anaerobic potential and fast speed of contraction
most important in strength related activities

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28
Q

factors that affect strength

A 
neural stimulation
type of muscle fiber
overload
specificity of training
training volume
periodization
29
Q

neural stimulation

A

number of nerve fibers innervated and frequency of stimulation determine strength of the muscle contraction

30
Q

short term gains

A

usually gains in first 2-3 weeks are due to enhanced neural function by increasing motor neuron stimulation and muscle fiber recruitment

31
Q

longer term gains

A

primarily related to physiological adaptation within the muscle and to a lesser extent neural adaptations

32
Q

type of muscle fiber

A

slow-twitch fibers
fast-twitch fibers
mix is genetically determined

33
Q

Fiber activation

A

slow twitch fibers are always recruited first

to activate fast twitch fibers, an activity must be intense and powerful

34
Q

overload principle

A

training concept that the demands placed on a system must be increased systematically and progressively over time to cause physiological adaptations

35
Q

strength gains achieved in two ways

A
  • increased ability of individual muscle fibers to generate a stronger contraction
  • recruiting a greater proportion of the total available fibers for each contraction
36
Q

procedures used to overload in strength training

A
  • increase intensity (weight/resistance)
  • increase number of reps
  • increase or decrease speed of reps
  • decrease the rest interval for endurance improvements (lighter resistances) or lengthening rest interval for strength and power development (higher resistances)
  • increasing volume
  • combination of the above
37
Q

specificity of training

A

principle that training must be done with the specific muscle(s) the person is attempting to improve

38
Q

specific adaptation to imposed demand training

A

SAID training -training principle stating that for specific improvements to occur in a specific activity, the exercises performed during a strength-training program should resemble as closely as possible the movement patterns encountered in that activity

39
Q

volume

A

in strength training - the sum of all repetitions performed multiplied by resistances used during strength training session

40
Q

Volume changes used to

A

hypertrophy - high volume, low intensity

increase strength/power- low volume, high intensity

41
Q

periodization

A

training approach that divides the season into three cycles using systemic variation in intensity and volume of training to enhance fitness and performance

42
Q

training cycles

A

macrocycles
mesocycles
microcycles

43
Q

periodization cycles

A

hypertrophy
strength
endurance

44
Q

periodization used to prevent

A

overtraining

45
Q

overtraining

A

an emotional, behavioral and physical condition marked by an increased fatigue, decreased performance, persistent muscle soreness, mood disturbances and feelings of staleness or burnout as a result of excessive physical training

46
Q

classical periodization

A

used for max strength development

starts with high volume/low resistance and switches to low volume/high resistance

47
Q

reverse periodization

A

used for greater muscular endurance

starts with low volume/high resistance and switches to high volume/low resistance

48
Q

undulating periodization

A

alternates between muscular fitness components of strength, hypertrophy, power and endurance

49
Q

principles of strength training

A 
mode
resistance
sets
frequency
volume
50
Q

training modes

A

isometric training

dynamic training

51
Q

isometric training

A

muscle contraction that produces little or no movement, pulling against an immovable object

  • gains specific to angle of muscle contraction
  • critical to low back spinal stabilization
52
Q

dynamic training

A

muscle contraction with movement

  • most common
  • strength gained through full range of motion
53
Q

dynamic training

consists of 2 actions

A
  • concentric or positive resistance

- eccentric or negative resistance

54
Q

Range of motion

A

entire arc of movement of a given joint

55
Q

concentric

A

shortening of a muscle during contraction

56
Q

positive resistance

A

the lifting, pushing, or concentric phase of a repetition during a strength-training exercise

57
Q

eccentric

A

lengthening of a muscle during muscle contraction

58
Q

negative resistance

A

the lowering or eccentric phase of a repetition during strength training

59
Q

free weights

A

barbells and dumbbells

60
Q

fixed resistance

A

constant resistance is moved through a joints full range of motion (dumbbells and machines with constant resistance

61
Q

variable resistance

A

special machines equipped that provide different amounts of resistance throughout the range of motion

62
Q

dynamic constant external resistance

A

DCER - Fixed resistance

63
Q

isokinetic training

A

speed of the muscle contraction is kept constant because the machine provides accommodating resistance to match the user’s force through the range of motion

64
Q

resistance

A

amount of weight lifted

65
Q

progressive resistance

A

a gradual increase in resistance over time

66
Q

circuit training

A

alternating exercises by performing them in a sequence of 3 to six or more

67
Q

plyometric exercise

A

explosive jump training, incorporating speed and strength training to enhance explosiveness

68
Q

core strength training

A

program designed to strengthen the abdominal, hip and spinal muscles (core of the body)

69
Q

pilates

A

uses exercises designed to help strengthen the body’s core by developing pelvic stability and abdominal control; exercises coupled with focused breathing patterns

1-Keiser Wellness (13 decks)

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