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Physical Education > Chapter 9-10 > Flashcards

Chapter 9-10 Flashcards

0
Q

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

A

Resistance training

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1
Q

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

A

Resistance training

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2
Q

Resistance training involves e

A

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

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3
Q

Benefits of Resistance training

A

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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4
Q

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

A

Muscular strength

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5
Q

Two types of muscular strength

A

Absolute and Relative muscular strength

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6
Q

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

A

Absolute muscular strength

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7
Q

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

A

Relative muscular strength

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8
Q

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

A

True because males have more muscle fibers

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9
Q

Which muscular strength is more important then the other

A

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

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10
Q

Formula for relative muscular strength

A

Weight lifted divided by body weight= relative muscular strength

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11
Q

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

A

Muscular Endurance

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12
Q

Muscular Endurance is measured by two numbers:

A

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

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13
Q

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

A

Relative Muscular Enduracne

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14
Q

What does endurance deal with more?

A

Breathing

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15
Q

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

A

Overload principle

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16
Q

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

A

Progressive resistance

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17
Q

What are the five components of progressive resistance training

A

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

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18
Q

All body movements depend on

A

Muscles

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19
Q

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

A

Cardiac Muscle

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20
Q

The most important muscle in your body

A

The heart w

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21
Q

Three types of muscles

A

Cardiac, Smooth, Skeletal muscle

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22
Q

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

A

Smooth Muscles

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23
Q

Muscles attached to bones that cause body movement

A

Skeletal must’ve

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24
Q

Has little effect on involuntary muscle

A

Resistance training

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25
Q

Two-thirds of the muscle in your body are ________ muscles. They account for ____% of your body weight

A

Skeletal

40%

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26
Q

The shortening of a muscle

A

Contraction

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27
Q

The stretching of a muscle

A

Extension

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28
Q

Isotonic contraction, a type of muscle contraction that occurs when the resistance force is movable

A

Dynamic Contraction

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29
Q

Isometric contractions, is a type of muscle contraction that occurs absent of any significant movement

A

Static contraction

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30
Q

Examples of Static Contractions

A

Planks and wall-sits

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31
Q

Pathways that deliver messages from the brain to other body parts

A

Nerves

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32
Q

The specific structure in the muscle that receives the signal

A

Muscle fiber

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33
Q

Skeletal muscles are connected to the bones by means of fibrous cords of tissues called

A

Tendons

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34
Q

Bones connected to one another by bands of tissue called

A

Ligaments

35
Q

An increase in number of muscle fibers

A

Muscle Hyperplasia

36
Q

Thickening of existing muscle fibers

A

Hypertrophy

37
Q

During resistance training, _______________ changes occurs inside the muscle fiber that can cause hypertrophy

A

Chemical and physical change

38
Q

Microscopic rips in the muscle fiber and/or surrounding tissues

A

Microtears

39
Q

Steps to relieve muscle soreness

A

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

40
Q

Is a chemical produced by the body that plays an important role in building muscle

A

Testosterone

41
Q

A bone disease that causes decreased bone mass and density

A

Osteoporosis

42
Q

Muscle firmness and definition

A

Muscle tone

43
Q

Is a term applied collectively to Dumbbells and barbells, as well as plates and clips

A

Free weights

44
Q

Is a short bar with weights at both ends, designed to be held with one hand

A

Dumbbell

45
Q

Is a long metal bar with weights at both ends lifted with both hands

A

Barbell

46
Q

The weights placed on a barbell or dumbbell are often referred to as

A

Plates

47
Q

A partner who can assist with the safe handling of weights and offer encouragement during a training session

A

Spotter

48
Q

Are mechanical devices that move weights up and down using a system of cables and pulleys

A

Weight Machine

49
Q

Are elastic bands or tubing made of latex that are used to develop muscular strength and endurance

A

Exercise bands

50
Q

A quick, powerful muscular movement that requires the muscle to be prestretched just before a quick contraction

A

Plyometric exercise

51
Q

Exercises that create resistance by using your body weight

A

Calisthenic exercise

52
Q

Prevent blistered and clauses from forming on your palms

A

Weight-training gloves

53
Q

Protect your lower back and stomach when you lift heavy weights

A

Weight-training belts

54
Q

When setting goals they must be

A

Reasonable, establish short and long-term goals, keep written records, revise goals, and think positively

55
Q

Clamplike devices that secure the weights in place

A

Clips

56
Q

A spotter has three main jobs

A

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

57
Q

Three steps involved in breathing control

A

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

58
Q

The bar is grasped with the palms facing downward and the knuckles facing upward

A

Overhand grip

59
Q

The bar is grasped with the palms facing upward and knuckles downward

A

Underhand grip

60
Q

The bar is grasped with one palm facing downward and the other Palm facing upward

A

Alternated grip

61
Q

One completion of an activity or exercise

A

Repetition

62
Q

Is a group of consecutive reps for any exercise

A

Set

63
Q

A series of repetitive muscle contractions that build strength and endurance p

A

Exercise

64
Q

The six major body areas

A

Shoulders, arms, back, chest, abs, and legs

65
Q

An approach to resistance training where you rotate from one exercise to the next in a particular sequence

A

Circuit Training

66
Q

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

A

Large muscle group

67
Q

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

A

Small muscle group

68
Q

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

A

False. More quickly

69
Q

In weight training is how often you work out

A

Frequency

70
Q

Your time between workouts must be measure in

A

Days

71
Q

One in which all major muscle groups are worked three times a week, with at least one day off between workouts

A

Total-body workout

72
Q

Exercise three to four body areas at each session, working at much higher intensities

A

Split workout

73
Q

Is amount of exertion and tension is placed on a muscle group

A

Instensity

74
Q

How much weight you should lift for a given exercise

A

Training load

75
Q

Is a measure of s lifter’s absolute muscular strength

A

One-rep maximum (1RM)

76
Q

The duration of the rest periods taken between workout components

A

Recovery time

77
Q

Modified programs designed to meet the needs of off-season, pre-season, and in-season

A

Resistance-training cycles

78
Q

Mode of resistance training, as it is often referred to, is the specific activities and equipment you might chose to use for resistance program

A

type

79
Q

Works the entire body. Is done three times week, using free weights, one to three sets per exercise

A

Basic Eight

80
Q

An approach to training that uses progressively heavier weights and fewer reps through successive sets of an exercise

A

Pyramid training

81
Q

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

A

Multiple set

82
Q

You do the eccentric, or negative, phase of an exercise only, using weight 10 to 15% greater than your 1RM

A

Negative reps

83
Q

Alternately perform sets of exercise that train opposing muscles, without resting between sets

A

Supersets

84
Q

Alternate sets of exercise without allowing for rest between the sets

A

Compound sets

85
Q

Requires using the same amount of weight throughout and to the point of fatigue

A

Multiple hypertrophy

Physical Education (7 decks)

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