Chapter 9-10 Flashcards by Victoria Rivas

Strength training, is a systematic program of exercises designed to increase an individual’s ability to resist or exert force

Resistance training

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The best way to build and tone your muscle is through a program of

Resistance training

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Resistance training involves e

Weights, weight machines, elastic bands, and the weight if your own body

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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

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The maximum amount of force a muscle or muscle group can exert against an opposing force

Muscular strength

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Two types of muscular strength

Absolute and Relative muscular strength

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The maximum force you are able to ext regardless of size, age, or weight

Absolute muscular strength

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The maximum force you are able to exert in relation to your body weight

Relative muscular strength

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True or False: Females overall have lower percentages of absolute muscular strength then males

True because males have more muscle fibers

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Which muscular strength is more important then the other

Relative Muscular Strength because it takes in are; weight; gender etc.

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Formula for relative muscular strength

Weight lifted divided by body weight= relative muscular strength

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The ability of the same muscle or muscle group to contract for an extended period of time without undue fatigue

Muscular Endurance

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Muscular Endurance is measured by two numbers:

The amount of resistance (weight) and the number of repetitions (reps)

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The maximum number if times you can repeatedly perform a resistance activity in relation to your body

Relative Muscular Enduracne

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What does endurance deal with more?

Breathing

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To improve a muscle strength or endurance, you must first overload that muscle

Overload principle

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The continued systematic increase of muscle workload by the additions of more weight or resistance

Progressive resistance

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What are the five components of progressive resistance training

Weight training, weight lifting, bodybuilding, strength training, and rehabilitation

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All body movements depend on

Muscles

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A special type of striated tissue that forms the walls of the heart

Cardiac Muscle

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The most important muscle in your body

The heart w

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Three types of muscles

Cardiac, Smooth, Skeletal muscle

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Muscles responsible for the movements of the internal organ, such as the intestines, the bronchi of lungs and the bladder

Smooth Muscles

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Muscles attached to bones that cause body movement

Skeletal must’ve

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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