Chapter 9 Flashcards
What is muscular strength?
maximum amount of force that a muscle can exert against some form of resistance in a single effort.
What is muscular endurance?
Max number of repetitions one can perform using a percentage of absolute strength
What does muscular endurance depend on?
Local skeletal muscles and the nerves controlling them.
What is leverage?
an important mechanical principle that influences strength
How does the body use leverage?
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.
Why is leverage important?
Because it can be improved and you can learn how to use your muscles more effectively. e.g Golfers hitting a 350 yard ball
Type 1 muscle fiber (3)
endurance, oxidative, uses aerobic metabolism
Type llb (5)
power, glycolytic, uses anaerobic metabolism, large fibers that increase power and strength, short bouts
Type lla (3)
undifferentiated, depends upon training, could by glycolytic and oxidative
What is muscle hypertrophy?
increase in the size of the muscles as a result of strength training
What is relative strength?
amount fo force that one can exert in relations to ones body weight
What is absolute strength?
The max amount of force one can exert
How do women and men compare?
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)
What is isotonic?
a muscle contraction where the muscle changes length concentrically (shortening) or eccentrically (lengthening)
What is isokinetic?
exercises done with a machine that regulates movement, velocity, and resisitance
What is isometric?
When the muscle remains the same length during contraction (static contraction)
Concentric contractions
muscle gets shorter as it contracts
Eccentric contractions
Muscle gets longer as it contracts
What are plyometrics?
develops explosive power
Pros and cons of free weights
PRO: unlimited options, heavier weight, less expensive, equipment can be moved
CON: requires balance, high injury, spotters, more time is needed to change weights
Pros and cons of machines
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
Goal with strength
weight is high reps are low
Goal with endurance
Weight is low reps are high
What is 1rm?
max amount of resistance you can do for one rep or ^RM would be max weight for 6 reps
Frequency for strength
2-3 dys per week each muscle group (target) 2 days a week each muscle group (threshold)
Intensity for strength
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
Time for strength
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
Frequency for endurance?
2-3 days per week (target) 2 days per week (threshold)
Intensity for endurance
target- 50% of 1rm
Threshold-
Time for endurance
Target- 1-4 set of 15-20 reps
Threshold- 1 set of 15-20 reps
Frequency for fitness
Target- 2-3 days
Thresh- 2 days per week
Intensity for finess
YOUNG target-60% of 1rm thresh- 40% of 1rm >50 OLD target- 50% of 1rm thresh- 20% of 1rm
Time for fitness
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
