Exam 2 Ch 4 Flashcards
Benefits of exercise?
Reduction in mortality
CVD risk factor reduction
Improved body composition
Symptoms of depression reduce
Insulin sensitivity reduced
True or false, resistance training does not help the heart
False, it does
Muscle anatomy order & what they are?
Fascia: connective tissue
Muscle fiber: single muscle cell
Myofibril: multiple sarcomeres
Sarcomere: smallest contractile unit
Can muscle fiber type and ratio be changed?
No but it can be trained to alter during movements
Skeletal muscle innervated by a
Motor neuron
Motor unit composed of
Motor neuron and the muscle fiber it innervates
Periodization is a training principle where
Different training methods recruit different motors units
The “sticking point” of a movement is called ___. Why does this occur
Static action ; occurs bc force produced equals resistance amount
The highest force produced occurs during which phase of muscle action?
Eccentric
What produces more force, concentric or isometric?
Isometric
As velocity increases, force production decreases in ___ phase but increases in ____ phase
Concentric ;
Eccentric
When comparing performance of multiple individuals what would you do?
Make the values relative by dividing by body weight
Isometric strength can be measured using
Hand dynamometer
PROCESS acronym =
Progression
Regularity
Overload
Creativity
Enjoyment
Specificity
Supervision
Most common method of resistance training for improving muscular endurance
DCER
Exercise that is performed under a constant velocity
Isokinetics
Neuromuscular training where you minimize the phase transition from concentric to eccentric
Example?
Polymerics ; jumping jacks
Muscle gain relationship of beginners vs intermediate
Beginners gain more, experienced lifters hit plateau “principle of diminishing return”
2+2 rule of progression?
Hitting 2 extra reps in 2 consecutive training days = increase weight
When should training body parts be balanced vs when do they not need to be?
For general population you want balance, athletes may require imbalance for their sport
Closed kinetic chain =
Open kinetic chain =
Distal body part is stationary
Distal body part is moving
What is the recommendation for the valsalva maneuver?
Don’t do it
What are the recommended sets and reps someone should do?
It DEPENDS
What are some general concepts to follow in terms of the order exercises should be done in
Larger muscles before smaller
Multi-joint before single joint
What load should be lifted for muscular strength?
> 60%
What load and reps for hypertrophy?
60-80%, 6-12 reps
What are the rest times by training type?
Muscular strength: 3-5 min
Muscular endurance: <1 min
Muscular hypertrophy: 90 sec
What is periodization
A systemic change or variation in training program that has a goal outcome
