Chapter 7 - Muscular Strength and Endurance

Question 1

Activities of daily living

Answer 1

Everyday behavior that people normally do to function in life (cross the street, carry groceries, lift objects, do laundry, sweep floors)

Question 2

Anabolic steroids

Answer 2

Synthetic versions of the male sex hormone, which promotes muscle development and hypertrophy

Question 3

Atrophy

Answer 3

Decrease in the size of a cell

Question 4

Circuit training

Answer 4

Alternating exercises by performing them in a sequence of three to six or more

Question 5

Concentric

Answer 5

Describes shortening of the muscle during muscle contraction

Question 6

Core strength training

Answer 6

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

Question 7

Dynamic training

Answer 7

Strength-training method referring to a muscle contraction with movement

Question 8

Eccentric

Answer 8

Describes lengthening of a muscle during muscle contraction

Question 9

Fast-twitch fibers

Answer 9

Muscle fibers with greater anaerobic potential and fast speed of contraction

Question 10

Fixed resistance

Answer 10

Type of exercise in which a constant resistance is moved through a joint’s full range of motion (dumbbells, barbells, machines using a constant resistance)

Question 11

Free weights

Answer 11

Barbells and dumbbells

Question 12

Hypertrophy

Answer 12

An increase in the size of the cell, as in muscle hypertrophy

Question 13

Isokinetic training

Answer 13

Strength-training method in which the speed of the muscle contraction is kept constant because the equipment (machine) provides an accommodating resistance to match the user’s force (maximal) through the range of motion

Question 14

Metabolism

Answer 14

All energy and material transformations that occur within living cells; necessary to sustain life

Question 15

Motor neurons

Answer 15

Nerves connecting the central nervous system to the muscle

Question 16

Motor unit

Answer 16

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

Question 17

Muscular endurance

Answer 17

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

Question 18

Muscular strength

Answer 18

The ability of a muscle to exert maximum force against resistance (e.g., 1 repetition maximum/RM)

Question 19

Negative resistance

Answer 19

The lowering or eccentric phase of a repetition during a strength-training exercise

Question 20

Overload principle

Answer 20

Training concept that the demands placed on a system (cardiorespiratory or muscular) must be increased systematically and progressively over time to cause physiological adaptation

Question 21

Overtraining

Answer 21

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

Question 22

Periodization

Answer 22

A training approach that divides the season into cycles using a systematic variation in intensity and volume of training to enhance fitness and performance.

Question 23

Plyometric exercise

Answer 23

Explosive jump training, incorporating speed and strength training to enhance explosiveness.

Question 24

Positive resistance

Answer 24

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

Question 25

Progressive resistance training

Answer 25

A gradual increase of resistance over a period of time.

Question 26

Range of motion

Answer 26

Entire arc of movement of a given joint.

Question 27

Resistance

Answer 27

Amount of weight lifted.

Question 28

Resting metabolism

Answer 28

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

Question 29

Sarcopenia

Answer 29

Age-related loss of lean body mass, strength, and function.

Question 30

Set

Answer 30

A fixed number of repetitions; one set of bench presses might be 10 repetitions.

Question 31

Slow-twitch fibers

Answer 31

Muscle fibers with greater aerobic potential and slow speed of contraction.

Question 32

Specific adaptation to imposed demand (SAID) training

Answer 32

Training principle stating that, for 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 particular activity.

Question 33

Specificity of training

Answer 33

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

Question 34

Strength training

Answer 34

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

Question 35

Variable resistance

Answer 35

Training using special machines equipped with mechanical devices that provide differing amounts of resistance through the range of motion.

Question 36

Volume (in strength training)

Answer 36

The sum of all the repetitions performed multiplied by the resistances used during a strength-training session.