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Fitness For Life > Concept 10-Muscle Fitness & Resistance Exercise > Flashcards

Concept 10-Muscle Fitness & Resistance Exercise Flashcards

1
Q

What is Progressive Resistance Exercise (PRE)?

A

The type of physical activity done with the intent of improving muscle fitness.

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2
Q

Definition

A

The detailed external appearance of a muscle.

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3
Q

Hypertrophy

A

Increase in the size of muscles as a result of strength training; increase in bulk.

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4
Q

Agonist muscle

A

Muscle or muscle group that contracts to cause movement during an isotonic exercise.

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5
Q

Antagonist muscles

A

Muscle or muscle group on the opposite side of the limb from the agonist muscles

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6
Q

What are the 3 components of muscle fitness?

A

1) strength
2) muscular endurance
3) power
Each reflect different capacities of human movement.

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7
Q

Strength

A

Is the amount of force you can produce with a single maximal effort of a muscle group.

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8
Q

Muscular endurance

A

Is the capacity of the skeletal muscles, or group of muscles, to continue contracting over a long period of time.

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9
Q

Muscle power

A

Is the ability to exhibit strength quickly and it depends on the combination of strength and speed.

  • Power is associated with enhance sports performance and has *considered a skill related component of fitness
  • considered a health related component because of its link to bone health & other health factors
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10
Q

What is the principle method of improving fitness?

A

Progressive resistance exercise

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11
Q

PRE-progressive resistance exercise is AKA?

A

What competitive events are related to resistance exercise (PRE)?

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12
Q

What competitive events are are related to resistance training (PRE)?

A

1) weight lifting
2) powerlifting
3) bodybuilding

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13
Q

Weightlifting competitive sport involves?

A

Two lifts: the snatch and jerk

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14
Q

Powerlifting competitive sport includes?

A

Three lifts: the bench press, the squat, and the dead lift.

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15
Q

Bodybuilding is a competition in which…?

A

Are judged on the size and definition of their muscles

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16
Q

What are the three types of muscle tissue?

A

Smooth, cardiac, and skeletal-have different structure and function.

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17
Q

Which muscles tissues are voluntary? Involuntary?

A

Smooth muscle and cardiac muscle = involuntary.

Skeletal muscle tissues = controlled voluntarily

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18
Q

Properties of smooth muscle?

A

Consist of long, spindle-shaped fibers, with each fiber containing only one nucleus.

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19
Q

Where is smooth muscle located?

A

In the walls of the esophagus, stomach, and intestines, where they contract involuntarily to move food and waste products through the digestive tract.

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20
Q

What are the properties of cardiac muscle?

A
  • Is also involuntary and is only found in the heart.

* These fibers contract in response to demands on the cardiovascular system.

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21
Q

What are the properties of skeletal muscle tissues?

A
  • Consist of long, cylindrical, multi-nucleated fibers.

* they provide the force needed to move the skeletal system and can be controlled voluntarily.

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22
Q

What are the three distinct types of muscle fibers?

A

1) slow twitch (type I)
2) fast-twitch (type IIb)
3) intermediate (type IIa)

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23
Q

Slow-twitch fibers (Type I)

A
  • generally red in color
  • are well suited to produce energy with aerobic metabolism
  • generate less tension but are more resistant to fatigue.

*endurance training leads to adaptations in the slow twitch fibers that allow them to produce energy more efficiently and to better resist fatigue.

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24
Q

Fast-twitch fibers (Type IIb)

A
  • are generally white in color
  • are well suited to produce energy with anaerobic processes.
  • generate greater tension than slow twitch fibers , but they fatigue more quickly.
  • these fibers are well suited to fast, high-force activities that require strength and power, such as explosive weight-lifting movements, sprinting, and jumping.
  • resistance exercise enhances strength by primarily increasing the size (muscle hypertrophy) of fast-twitch fibers
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25
Q

Intermediate fibers (IIa)

A
  • Have biochemical and physiological properties that are between those of slow-twitch and and fast-twitch fibers.
  • fibers are highly adaptable, depending on the type of training that is performed.
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26
Q

Leverage

A

Is an important mechanical principle that influences muscle fitness.
*the body uses a system of levers to produce movement.

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27
Q

Muscles are connected to bone via…?

A

Tendons

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28
Q

What are “primary movers” in regards to muscles?

A

Muscles that cross over a particular joint to produce movement.
For example, biceps brachii inserts on he forearm, crossing the elbow joint.
*when a muscle contracts, it physically shortens and pulls the two bones connected by the joint together to produce movement.

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29
Q

Agonist and antagonist muscles work together to coordinate….?

A

Movement

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30
Q

Flexion muscles

A

Is a bending movement where the angle between two part decreases.
For example, contracting your bicep brings your forearm closer to your upper arm and decreases the angle between the two.

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31
Q

Extensor muscles

A

The opposing muscle of a flexor.
Contracting an extensor muscle straightens the limb and the angle between two parts increases.
For example, contracting a tricep causes the arm to straighten and the able between the forearm and upper arm increases.

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32
Q

What affects muscle fitness performance?

A

Genetics, gender, and age

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33
Q

Regardless of genetics, all people can improve their strength and muscular endurance with …?

A

Proper training

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34
Q

Why do women have less muscle mass than men?

A

Because women have smaller amounts of the anabolic hormone testosterone.

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35
Q

How do men and women differ in regards to absolute/relative muscle fitness?

A

Women typically have 60% to 85% of the absolute strength of men.
However, when expressed relative to lean body mass, women have similar relative strength as men.

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36
Q

Gender differences between males and females for both absolute and relative ______ are similar to those for strength?

A

Power

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37
Q

Relative muscle fitness

A 
Muscular performance (strength, endurance, or power) ADJUSTED for body size. 
*typically a better indicator of performance (regardless of gender)
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38
Q

Absolute muscle fitness

A

A MAXIMUM performance for:

  • strength (e.g., number of pounds lifted at one time),
  • muscular endurance (e.g., number of times a specific weight can be lifted)
  • power (e.g. maximum distance in putting the shot)
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39
Q

After age 30, people who are physically inactive can lose as much as ____ to ____ % of their muscle mass per decade?

A

3 to 5 %

A phenomenon known as sarcopenia

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40
Q

Sarcopenia

A

An age related decline in muscle mass that is due, in part, to declines in physical activity

41
Q

Which of the three components of muscle fitness (strength, muscular endurance, and power) has a less dramatic decline with age?

A

Muscular endurance

42
Q

Regardless of age or gender, ____ helps prevent loss of muscle mass and maintain absolute and relative muscle fitness.

A

PRE-progressive resistance exercise

43
Q

The components of muscle fitness are ____?

A

Interrelated

44
Q

Most activities rely on various combinations of _____ and ______?

A

Strength and muscular endurance.

*Training protocols are specific for each, but a person who trains for strength will develop some endurance and vice versa.

45
Q

What is sometimes referred to as “explosive strength” ?

A

Power

46
Q

What is the product of both strength and speed?

A

Power

*strength contributes to power, but specific training is necessary for building power

47
Q

While not a component of muscle fitness, _____ _______ is conceptually related to muscular endurance.

A

Cardiorespiratory endurance

*both are necessary for performing exercise for extended periods of time.

48
Q

Good muscle fitness and regular muscle fitness exercise contribute to?

A

The prevention of chronic diseases and early death

49
Q

Muscle fitness profiled key benefits to what body systems?

A

Skeletal system, cardiovascular system, and the metabolic system.

50
Q

Regular PRE can preserve muscle mass and contribute to improved _____ ______?

A

Weight control

51
Q

Muscle fitness exercise is especially important for controlling _______ body fatness.

A

Abdominal

52
Q

Muscle balance is important in reducing the risk for injury so resistance training should build both ____ and _____ muscles.

A

Agonist and antagonist

53
Q

Good muscle fitness is associated with good ____ and reduced risk for ______ problems.

A
  • Posture

* back

54
Q

Good muscle fitness and regular muscle fitness exercise are associated with ____ and ____ of life.

A
  • wellness
  • quailty

-increased vigor, improved cognition, improved mood, reduced depression, reduced anxiety, and reduced fatigue.

55
Q

What are the main types of progressive resistance exercise?

A

Isotonic, isometric, plyometric, and isokinetic.

*all use overload progressively to build muscle fitness, each in a unique way.

56
Q

Isotonic

A

Type of muscle contraction in which the muscle changes length, either shortening (concentrically) or lengthening (eccentrically)

  • most common type of PRE
57
Q

Concentric contractions

A

Isotonic muscle contractions in which the muscle gets SHORTER as it contracts, such as when a joint is bent and two body parts move closer together.
Example: bicep curl

58
Q

Eccentric contractions (AKA negative exercise)

A

Isotonic muscle contractions in which the muscle gets LONGER as it contracts-that is, when a weight is gradually lowered and the contracting muscle gets longer as it gives up tension.
Example: lowering the weight back down (from a bicep curl) to the starting position

59
Q

Depending on the resistance used, isotonic exercises can build both _____ strength and ____ muscular endurance.

A
  • Dynamic

* dynamic

60
Q

Dynamic

A

Refers to movement, so strength and muscular endurance that causes movement are referred to as dynamic.

61
Q

Dynamic strength

A

A muscle’s ability to exert force that results in MOVEMENT.

It is typically measure isotonically

62
Q

Dynamic muscular endurance

(aka isotonic endurance)

A

A muscle’s ability to contract and relax repeatedly. This is usually measured by the number of times (repetitions) you can perform a body movement in a given period.

64
Q

Static strength

AKA isometric strength

A

A muscles ability to exert a force without changing length.

65
Q

Static muscular endurance

A

A muscles ability to remain contracted for a long period. This is usually measure by the length of time you can hold the position.

66
Q

Plyometrics

A

A training technique used to develop explosive POWER.
Plyometric exercises are a form of isotonic exercises that involves a stretch-shortening cycle: and active pre-stretch (eccentric phase) followed by a fast powerful contraction (concentric phase).
For example: landing following a jump (eccentric phase)and then jumping again (concentric phase).
*The loading or eccentric phase stretches the muscle before it contracts, allowing the muscle to contract with greater force.

67
Q

Isokinetic

A

Isotonic-concentric exercises done with a machine that regulates movement velocity and resistance.
*typically found only in sports training or rehab settings

68
Q

Core training

A

A specialized training regimen designed to improve the strength and functionality of core muscles.
Exercise example: plank
*Inadequate development of these muscles has been shown to be a risk factor for back pain.

69
Q

Functional balance training is s specific training method designed to improve ____ and _____?

A

Balance and mobility

70
Q

Progressive

A

This word is used because the frequency, intensity, and length of time muscle overload are gradually, or progressively increased as muscle fitness increases.

71
Q

To build muscle fitness, activities from which step of the physical activity period should be selected?

A

Step 4-muscle fitness exercises

72
Q

What does FIT formula stand for?

A

F- frequency…days of exercise per week
I- intensity…is determined using a percentage of your 1 repetition maximum (1RM)
T- time…is determined by the number of repetitions and sets (groups of repetitions) of an exercise.

73
Q

The recommended FREQUENCY of exercise for muscle fitness varies based on the ___?

A

Expected outcomes

74
Q

What is the recommended Frequency of muscle fitness exercises for beginners and older people?

A

2-3 days per week

75
Q

People interested in performance benefits (building muscle fitness) should exercise how often?

A

4-6 days per week. Rotating exercises so that certain muscles are exercised on one day and other muscles are exercised the next allows for more frequent training.

76
Q

The ACSM recommends how many hours of rest between exercise sessions to provide appropriate time for recovery?

A

48 hours

77
Q

The great proportion of potential strength gains can be accomplished with ____ days of training per week?

A

2 days
Exercise done on a third day results in additional increases, but the amount of gain is relatively small, compared with gains resulting from 2 days per week.

78
Q

1 repetition maximum (1RM)

A

The maximum amount of resistance you can move a given number of times-for example, 1RM = maximum weight lifted one time; 6 RM = maximum weight lifted 6 times.

79
Q

What is the amount of resistance (INTENSITY of exercise) used in a PRE program based on?

A

Based on a percentage of your 1 repetition maximum (1RM) - the maximum amount of resistance you can move (or weight you can lift) one time.

80
Q

1RM value provides an indicator of your maximum strength, but desired levels of resistance are determined using ____ of the 1 RM value.

A

Percentages
*the specific prescription depends on the desired goals

  • for STRENGTH- 60-80% of 1 RM value depending on experience and fitness level.
  • older adults - 40-50% of 1 RM
  • muscular endurance- 50% for most adults, 40-50% for older adults
81
Q

What FIT formula is recommended for (threshold of training and target fitness zones) for muscular endurance?

A

Low load (resistance/% of 1 RM) and high repetitions

82
Q

What are the threshold of training and fitness target zones for strength?

A

High load (resistance/% of 1RM) and low repetitions

83
Q

Achieving power requires a good foundation of ______?

A

Strength

This is because power reflects both the force and speed of movement.
Beginners should build strength before trying to improve power.

84
Q

What role does the overload principle play in muscle fitness?

A

When the overload principle is followed, muscles are progressively challenged and the body adapts with STRUCTURAL and METABOLIC improvements that lead to increases in STRENGTH and ENDURANCE.

86
Q

Isometric (AKA static contraction)

A

Type of muscle contraction in which the muscle remains the SAME length (no shortening or lengthening)

*exercises in which no movement takes place while a force is exerted against an immovable object.

*isometric exercises involve holding static positions for long periods of time (seconds or minutes),
For example: planks, wall sits, glute bridge, held squat

87
Q

Applying the principle of progression to muscle fitness training helps in what way?

A

Helps to adapt to and change PRE training program as a person progresses over time and as fitness levels improve.

*violation of the principle of progression leads to soreness (happens if volume of training is considerably more than normal.

88
Q

During the first few weeks of progressive muscle fitness training, the primary adaptations in the muscle are due to ______ _______ _______ rather than to muscle growth.

A

Motor learning factors

These adaptations occur no matter how much weight is used, so start your program slowly with light weights.
After adaptations occur and the rate of improvement slows down, the intensity and volume of training can increase to achieve proper overload (when muscle\body systems are challenged)

89
Q

What is the double progressive system?

A

This system periodically adjusts both the resistance and the number of repetitions of the exercise being performed.

  • as repetitions become easy, additional reps are added.
  • when progression in volume has been met, increase the resistance (weight) and decrease the reps in each set, thus begin the progression again.
90
Q

How does applying the principle of specificity to muscle fitness get specific muscle results?

A

Adaptations resulting from exercise are specific to the type and intensity of exercise performed.
*specific training is needed if you have specific goals

91
Q

The principle of diminished returns should be applied to muscle fitness for program ______?

A

Efficiency

*to get optimal strength gains from progressive resistance training, several set of exercise reps should be performed.

92
Q

The principle of rest and recovery should be applied to muscle fitness training to avoid _______?

A

Overtraining

  • rest is an important part of the body’s adaptation to exercise.
  • for most people-3 days of resistance training provides an appropriate amount of overload and rest.
  • adequate rest between workouts ensures that there is appropriate time for cellular adaptations to occur (allows muscle fibers to rebuild and become stronger)
  • ACSM recommends about 48hrs between workouts for the same muscle groups.
93
Q

Are there SAFE shortcuts to strength development or muscle fitness?

A

NO!!
Muscle building supplements are largely unregulated, and many unsafe and ineffective products are promoted and sold both in stores and online.
*anabolic steroids, pro hormone nutritional supplements, androstenedione, human growth hormone (HGH), creatine

94
Q

Anabolic steroids

A

Synthetic hormones similar to the male sex hormone testosterone. They function androgenically to stimulate male characteristics and anabolically to increase muscle mass, weight, bone maturation, and virility.

  • are illegal and extremely dangerous
  • often used in conjunction with HGH to increase bone strength…however use of HGH adds to the health risks of steroid use
95
Q

PRE beginners should emphasize ______ weight and progress their program ______?

A

Lighter
Gradually
*start with light weights so that you can learn proper technique and avoid soreness and injury.

96
Q

Use proper technique to reduce the risks for ________ and to ______ the intended muscles?

A
  • injury
  • isolate
  • complete all lifts through the full range of motion using only the intended muscle groups.
  • if you have to jerk the weight up or use momentum to lift the weight, it is too heavy. It’s best to use a weight you can control safely.
  • lifting thru the full range of motion increases the effectiveness of the exercise and maintain good flexibility
97
Q

Lifting at slow rhythm provides a greater ______ to the muscles and _______ strength gains.

A
  • stimulus
  • increases

*a good recommendation is to take 2 seconds on the lifting (concentric) and 3-4 seconds on the lowering (eccentric)

98
Q

If you wish to develop a particular group of muscles, remember that the muscle group can be worked harder when ____ than when worked in combination with other muscle groups.

A

Isolated

99
Q

Preparing a muscle fitness exercise plan requires the use of what self-management skills?

A

Use the six steps in self-planning (page 34 T.b.)
Steps 2,3,&6 are particularly important steps

1) clarifying reasons
2) identifying needs (aka self-assessment)
3) setting personal goals
4) selecting program components
5) writing your plan
6) evaluating progress (aka self-monitoring)

100
Q

Preparing a muscle fitness plan also helps you manage _____?

Hint….common reason used for not exercising.

A

Time

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