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Physical Fitness Techniques and Programs > Chapter 9 > Flashcards

Chapter 9 Flashcards

1
Q

What is muscular strength?

A

maximum amount of force that a muscle can exert against some form of resistance in a single effort.

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2
Q

What is muscular endurance?

A

Max number of repetitions one can perform using a percentage of absolute strength

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3
Q

What does muscular endurance depend on?

A

Local skeletal muscles and the nerves controlling them.

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4
Q

What is leverage?

A

an important mechanical principle that influences strength

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5
Q

How does the body use leverage?

A

body uses a system of levers to perform a movement. Muscles are connected to bones via tendons and some muscles cross over a joint to make a movement.

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6
Q

Why is leverage important?

A

Because it can be improved and you can learn how to use your muscles more effectively. e.g Golfers hitting a 350 yard ball

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7
Q

Type 1 muscle fiber (3)

A

endurance, oxidative, uses aerobic metabolism

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8
Q

Type llb (5)

A

power, glycolytic, uses anaerobic metabolism, large fibers that increase power and strength, short bouts

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9
Q

Type lla (3)

A

undifferentiated, depends upon training, could by glycolytic and oxidative

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10
Q

What is muscle hypertrophy?

A

increase in the size of the muscles as a result of strength training

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11
Q

What is relative strength?

A

amount fo force that one can exert in relations to ones body weight

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12
Q

What is absolute strength?

A

The max amount of force one can exert

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13
Q

How do women and men compare?

A

Women have about 60-85% of the absolute strength of men but have similar relative strength. e.g. 150lb woman who can lift 150lb compared with a 250lb man who lifts 250lbs (relative strength)

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14
Q

What is isotonic?

A

a muscle contraction where the muscle changes length concentrically (shortening) or eccentrically (lengthening)

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15
Q

What is isokinetic?

A

exercises done with a machine that regulates movement, velocity, and resisitance

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16
Q

What is isometric?

A

When the muscle remains the same length during contraction (static contraction)

17
Q

Concentric contractions

A

muscle gets shorter as it contracts

18
Q

Eccentric contractions

A

Muscle gets longer as it contracts

19
Q

What are plyometrics?

A

develops explosive power

20
Q

Pros and cons of free weights

A

PRO: unlimited options, heavier weight, less expensive, equipment can be moved
CON: requires balance, high injury, spotters, more time is needed to change weights

21
Q

Pros and cons of machines

A

PRO: other body parts are stabilized, safer, no spotters, easy and quick to change weight,
CON: movements are determined by path of machine, options are limited, expensive, take up space

22
Q

Goal with strength

A

weight is high reps are low

23
Q

Goal with endurance

A

Weight is low reps are high

24
Q

What is 1rm?

A

max amount of resistance you can do for one rep or ^RM would be max weight for 6 reps

25
Q

Frequency for strength

A

2-3 dys per week each muscle group (target) 2 days a week each muscle group (threshold)

26
Q

Intensity for strength

A 
BEGINNERS
target- 60-70%
Thresh- 60% of 1rm 
EXPERIENCED
Target- 80% of 1rm
Thresh-vary 
OLD PEOPLE
target-50% of 1rm 
thresh- 40% of 1rm
27
Q

Time for strength

A 
MOST PEOPLE
target- 2-4 sets 8-12 reps
thresh- 2 sets of 8-12 reps
EXPERIENCED
target- 2-4 sets reps vary
thresh-2 sets reps vary 
OLD/BEGINNERS
target-1-2 sets 10-15 reps
thresh-1 set 10-15 reps
28
Q

Frequency for endurance?

A

2-3 days per week (target) 2 days per week (threshold)

29
Q

Intensity for endurance

A

target- 50% of 1rm

Threshold-

30
Q

Time for endurance

A

Target- 1-4 set of 15-20 reps

Threshold- 1 set of 15-20 reps

31
Q

Frequency for fitness

A

Target- 2-3 days

Thresh- 2 days per week

32
Q

Intensity for finess

A 
YOUNG
target-60% of 1rm 
thresh- 40% of 1rm
>50 OLD
target- 50% of 1rm
thresh- 20% of 1rm
33
Q

Time for fitness

A 
MOST
target-1-3 sets 8-12 reps
thresh- 1 set 8-12
OLD
target-1-3 sets 10-15 reps
thresh-1 set 10-15
RESTING
2-3 minutes between sets
48 hours between sessions

Physical Fitness Techniques and Programs (16 decks)

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