Chapter 9-10 Flashcards
Strength training, is a systematic program of exercises designed to increase an individual’s ability to resist or exert force
Resistance training
The best way to build and tone your muscle is through a program of
Resistance training
Resistance training involves e
Weights, weight machines, elastic bands, and the weight if your own body
Benefits of Resistance training
It builds and tones muscles, improves metabolism and increases the strength of tendons, ligaments, and bones, which may help prevent injury
The maximum amount of force a muscle or muscle group can exert against an opposing force
Muscular strength
Two types of muscular strength
Absolute and Relative muscular strength
The maximum force you are able to ext regardless of size, age, or weight
Absolute muscular strength
The maximum force you are able to exert in relation to your body weight
Relative muscular strength
True or False: Females overall have lower percentages of absolute muscular strength then males
True because males have more muscle fibers
Which muscular strength is more important then the other
Relative Muscular Strength because it takes in are; weight; gender etc.
Formula for relative muscular strength
Weight lifted divided by body weight= relative muscular strength
The ability of the same muscle or muscle group to contract for an extended period of time without undue fatigue
Muscular Endurance
Muscular Endurance is measured by two numbers:
The amount of resistance (weight) and the number of repetitions (reps)
The maximum number if times you can repeatedly perform a resistance activity in relation to your body
Relative Muscular Enduracne
What does endurance deal with more?
Breathing
To improve a muscle strength or endurance, you must first overload that muscle
Overload principle
The continued systematic increase of muscle workload by the additions of more weight or resistance
Progressive resistance
What are the five components of progressive resistance training
Weight training, weight lifting, bodybuilding, strength training, and rehabilitation
All body movements depend on
Muscles
A special type of striated tissue that forms the walls of the heart
Cardiac Muscle
The most important muscle in your body
The heart w
Three types of muscles
Cardiac, Smooth, Skeletal muscle
Muscles responsible for the movements of the internal organ, such as the intestines, the bronchi of lungs and the bladder
Smooth Muscles
Muscles attached to bones that cause body movement
Skeletal must’ve
Has little effect on involuntary muscle
Resistance training
Two-thirds of the muscle in your body are ________ muscles. They account for ____% of your body weight
Skeletal
40%
The shortening of a muscle
Contraction
The stretching of a muscle
Extension
Isotonic contraction, a type of muscle contraction that occurs when the resistance force is movable
Dynamic Contraction
Isometric contractions, is a type of muscle contraction that occurs absent of any significant movement
Static contraction
Examples of Static Contractions
Planks and wall-sits
Pathways that deliver messages from the brain to other body parts
Nerves
The specific structure in the muscle that receives the signal
Muscle fiber
Skeletal muscles are connected to the bones by means of fibrous cords of tissues called
Tendons
Bones connected to one another by bands of tissue called
Ligaments
An increase in number of muscle fibers
Muscle Hyperplasia
Thickening of existing muscle fibers
Hypertrophy
During resistance training, _______________ changes occurs inside the muscle fiber that can cause hypertrophy
Chemical and physical change
Microscopic rips in the muscle fiber and/or surrounding tissues
Microtears
Steps to relieve muscle soreness
Perform proper warm-up and cooldown, reduce the amount of weight being lifted (do a lighter workout), drink plenty of water and eat earls after working out, give the muscles time to repair themselves before reworking them
Is a chemical produced by the body that plays an important role in building muscle
Testosterone
A bone disease that causes decreased bone mass and density
Osteoporosis
Muscle firmness and definition
Muscle tone
Is a term applied collectively to Dumbbells and barbells, as well as plates and clips
Free weights
Is a short bar with weights at both ends, designed to be held with one hand
Dumbbell
Is a long metal bar with weights at both ends lifted with both hands
Barbell
The weights placed on a barbell or dumbbell are often referred to as
Plates
A partner who can assist with the safe handling of weights and offer encouragement during a training session
Spotter
Are mechanical devices that move weights up and down using a system of cables and pulleys
Weight Machine
Are elastic bands or tubing made of latex that are used to develop muscular strength and endurance
Exercise bands
A quick, powerful muscular movement that requires the muscle to be prestretched just before a quick contraction
Plyometric exercise
Exercises that create resistance by using your body weight
Calisthenic exercise
Prevent blistered and clauses from forming on your palms
Weight-training gloves
Protect your lower back and stomach when you lift heavy weights
Weight-training belts
When setting goals they must be
Reasonable, establish short and long-term goals, keep written records, revise goals, and think positively
Clamplike devices that secure the weights in place
Clips
A spotter has three main jobs
Helping the lifter keep the weight moving in a smooth,steady motion, observing and pointing out any improper technique being used by the lifter, and providing motivation and encouragement to the lifter
Three steps involved in breathing control
Slowly take two or three deep breaths, holding the last breath, begin your lift, exhaling the air slowly, and return the weight to its starting position, inhaling as you do
The bar is grasped with the palms facing downward and the knuckles facing upward
Overhand grip
The bar is grasped with the palms facing upward and knuckles downward
Underhand grip
The bar is grasped with one palm facing downward and the other Palm facing upward
Alternated grip
One completion of an activity or exercise
Repetition
Is a group of consecutive reps for any exercise
Set
A series of repetitive muscle contractions that build strength and endurance p
Exercise
The six major body areas
Shoulders, arms, back, chest, abs, and legs
An approach to resistance training where you rotate from one exercise to the next in a particular sequence
Circuit Training
Any group of muscles of large size as well as any large number of muscles being used at one time. Example: upper legs, chest, and back
Large muscle group
Any group of muscles of small size as well as any small number of muscles being used at one time. Examples: arms and lower legs
Small muscle group
True or False: by working a weak muscle when your energy level is at its peak you can get the muscle back in shape slowly
False. More quickly
In weight training is how often you work out
Frequency
Your time between workouts must be measure in
Days
One in which all major muscle groups are worked three times a week, with at least one day off between workouts
Total-body workout
Exercise three to four body areas at each session, working at much higher intensities
Split workout
Is amount of exertion and tension is placed on a muscle group
Instensity
How much weight you should lift for a given exercise
Training load
Is a measure of s lifter’s absolute muscular strength
One-rep maximum (1RM)
The duration of the rest periods taken between workout components
Recovery time
Modified programs designed to meet the needs of off-season, pre-season, and in-season
Resistance-training cycles
Mode of resistance training, as it is often referred to, is the specific activities and equipment you might chose to use for resistance program
type
Works the entire body. Is done three times week, using free weights, one to three sets per exercise
Basic Eight
An approach to training that uses progressively heavier weights and fewer reps through successive sets of an exercise
Pyramid training
The lifter uses the same amount of weight for three to five sets at a training load of 80 to 95% of his/her 1RM
Multiple set
You do the eccentric, or negative, phase of an exercise only, using weight 10 to 15% greater than your 1RM
Negative reps
Alternately perform sets of exercise that train opposing muscles, without resting between sets
Supersets
Alternate sets of exercise without allowing for rest between the sets
Compound sets
Requires using the same amount of weight throughout and to the point of fatigue
Multiple hypertrophy
