Chapter 7 - Muscular Strength and Endurance Flashcards
Activities of daily living
Everyday behavior that people normally do to function in life (cross the street, carry groceries, lift objects, do laundry, sweep floors)
Anabolic steroids
Synthetic versions of the male sex hormone, which promotes muscle development and hypertrophy
Atrophy
Decrease in the size of a cell
Circuit training
Alternating exercises by performing them in a sequence of three to six or more
Concentric
Describes shortening of the muscle during muscle contraction
Core strength training
A program designed to strengthen the abdominal, hip, and spinal muscles (the core of the body)
Dynamic training
Strength-training method referring to a muscle contraction with movement
Eccentric
Describes lengthening of a muscle during muscle contraction
Fast-twitch fibers
Muscle fibers with greater anaerobic potential and fast speed of contraction
Fixed resistance
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)
Free weights
Barbells and dumbbells
Hypertrophy
An increase in the size of the cell, as in muscle hypertrophy
Isokinetic training
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
Metabolism
All energy and material transformations that occur within living cells; necessary to sustain life
Motor neurons
Nerves connecting the central nervous system to the muscle
Motor unit
The combination of a motor neuron and the muscle fibers that neuron innervates
Muscular endurance
The ability of a muscle to exert submaximal force repeatedly over time
Muscular strength
The ability of a muscle to exert maximum force against resistance (e.g., 1 repetition maximum/RM)
Negative resistance
The lowering or eccentric phase of a repetition during a strength-training exercise
Overload principle
Training concept that the demands placed on a system (cardiorespiratory or muscular) must be increased systematically and progressively over time to cause physiological adaptation
Overtraining
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.
Periodization
A training approach that divides the season into cycles using a systematic variation in intensity and volume of training to enhance fitness and performance.
Plyometric exercise
Explosive jump training, incorporating speed and strength training to enhance explosiveness.
Positive resistance
The lifting, pushing, or concentric phase of a repetition during a strength-training exercise.
Progressive resistance training
A gradual increase of resistance over a period of time.
Range of motion
Entire arc of movement of a given joint.
Resistance
Amount of weight lifted.
Resting metabolism
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.
Sarcopenia
Age-related loss of lean body mass, strength, and function.
Set
A fixed number of repetitions; one set of bench presses might be 10 repetitions.
Slow-twitch fibers
Muscle fibers with greater aerobic potential and slow speed of contraction.
Specific adaptation to imposed demand (SAID) training
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.
Specificity of training
Principle that training must be done with the specific muscle(s) the person is attempting to improve.
Strength training
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.
Variable resistance
Training using special machines equipped with mechanical devices that provide differing amounts of resistance through the range of motion.
Volume (in strength training)
The sum of all the repetitions performed multiplied by the resistances used during a strength-training session.
