EXAM 2 Study Guide Flashcards
Define muscular strength and muscular endurance. What is the difference between the two?
Muscular strength: the ability of a muscle to exert force in a single maximum effort
Muscular endurance: the ability of a muscle to remain contracted or contract repeatedly over a long period of time.
How do you increase muscular strength and endurance?
Static exercise: exercise causing a muscle contraction without a change in the muscle’s length or a joint’s angle (great for core and torso muscles; works weak points of person’s range of motion; examples: plank, wall sits, holding weight for longer)
Dynamic exercise: exercising causing a muscle contraction and a change in the muscle’s length (most popular form; can use gains and apply to daily life; concentric/eccentric training; constant/variable resistance; examples: weight machines, free weights, body weight (calisthenics, Pilates))
What is a one rep-max?
1-RM: the maximum weight that can be lifted one time
How many days a week should one work on muscular strength and endurance?
Apparently at least twice a week.
“For general fitness, the American College of Sports Medicine (ACSM) recommends a frequency of at least two nonconsecutive days per week for weight training.”
How do you evaluate muscular strength and endurance?
Muscular strength: Repetition maximum (RM): the maximum resistance that can be moved a specified number of times.
Muscular endurance: Repetitions: the number of times an exercise is performed during one set.
How do you apply the FITT principle for both muscular strength/endurance and flexibility?
Frequency: two nonconsecutive days per week; give your body at least one day to rest; split routines < working same muscle group every exercise day
Intensity: all in the amount of resistance; choose weights based on current level of muscular fitness and fitness goals; build strength rapidly: lift as much as 80% of 1RM; build endurance: lighter weight (40-60%) and more reps
Time: Reps and sets (20 x 3); rest period between each set
Type: Work by muscle type for fitness goal; balance exercises for opposing muscle groups; order large-muscle group exercises before small-muscle group
Define flexibility.
Flexibility: the ability to move joints through their full range of motion
What is the difference between passive and active stretching?
Passive stretching: a technique in which muscles are stretched by force applied by an outside force (such as resistance from yourself, a partner, gravity, or a weight); achieves greater ROM.
Active stretching: a technique in which muscles are stretched by the contraction of the opposing muscles (the muscle on the opposite side of the limb).
What is static flexibility? What is dynamic flexibility?
Static flexibility: the ability to hold an extended position at one end or point in a joint’s range of motion; depends on ability to tolerate stretched muscles, the structure of joints, and the elasticity of muscles
Dynamic flexibility: the ability to move a joint through its full range of motion with little resistance; depends on static flexibility, but also involves strength, coordination, and resistance to movement
How many times should one work on flexibility weekly?
Two or three days per week, but more often is even better.
What is an isometric and isotonic contraction? What is the difference?
Isometric contraction (static exercise): a muscle contracts, but the joint does not move
Isotonic contraction (dynamic exercise): a muscle contracts and changes the length of the muscle and the angle of the joint
- Concentric: muscle applies enough force to overcome resistance and shortens as it contracts
- Eccentric: resistance is greater than the force applied by the muscle and the muscle lengthens as it contracts
Describe slow and fast twitch fibers.
Slow-twitch muscle fibers: red muscle fibers that are fatigue resistant but have a slow contraction speed and a lower capacity for tension; usually recruited for endurance activities
Fast-twitch muscle fibers: white muscle fibers that contract rapidly and forcefully but fatigue quickly; usually recruited for actions requiring strength, power, or speed.
Describe hypertrophy and atrophy.
Hypertrophy: an increase in the size of muscle fibers, usually stimulated by muscular overload, as occurs during strength training.
Atrophy: a decrease in the size of muscle fibers, usually attributable to inactivity.
Describe concentric and eccentric loading.
Concentric loading is isotonic; involves contracting muscles; bicep curl (specifically curl); push-up (when pushing down)
Eccentric loading: loading the muscle while it is lengthening; resistance training
Describe the core muscles.
Rectus abdominis: “six-pack” muscle; a large muscle on the front part of the abdomen that flexes the spine and stabilizes the core
Obliques: muscles on the side of the abdomen that stabilize the core and bend the trunk to the side (lateral flexion)
Transversus abdominis: a muscle that stabilizes the core
Why and when would someone need a spotter when lifting weights?
Spotters are necessary when an exercise has potential for danger, typically when lifting weights. A spotter can assist with moving a weight into position and provide help during a lift so the exercise does not cause serious injury.
What can limit joint range of motion (ROM)?
Inactivity: causes joints to get stiff with age
Inflammation
What are the benefits of flexibility, muscular strength, and endurance?
Flexibility: good joint health; prevent low-back pain and injuries; relief of aches and pains; improved blood vessel health; maintenance of good posture and balance; relaxation
Muscular strength and endurance: reducing blood pressure; improve blood vessel health; increasing HDL cholesterol and reducing LDL cholesterol
How do you measure flexibility?
Sit-and-reach
How many vertebrae are found in the cervical, thoracic, and lumbar regions?
7 cervical; 12 thoracic; 5 lumbar
What is located between the vertebrae? What does it do?
Intervertebral disks: elastic disks located between adjoining vertebrae, consisting of a gel- and water-filled nucleus surrounded by fibrous rings; serves as a shock absorber for the spinal column
How does one take care of acute back pain?
Apply cold and then heat; apply ice several times a day; once inflammation and spasms subside, you can apply heat using a heating pad or a warm bath; OTC no steroidal anti-inflammatory meds; limit bed rest to one day and begin moderate physical activity soon
How does one take care of chronic back pain?
OTC or prescription meds; exercise; physical therapy; massage; yoga; chiropractic care; acupuncture
