Exam 3- Lecture 16 Flashcards
Muscular Power
rate of performing work
force x velocity
muscular fitness
a term used to describe the integrated status of muscular strength, endurance, power, and hypertrophy
what are strength improvements generally governed by?
- intensity of overload
- can occur with static or dynamic modes of resistance training
improvements in strength are a blend of….
neural and local muscle adaptions
Reversibility Principle - Resistance Training
- Generally, reducing frequency of training will not adversely affect gains in maximal aerobic capacity and muscular strength (if intensity is maintained for at least 12-15 weeks)
Expressing intensity for resistance training
- Weight that can be lifted X times
- As a % of the X-RM
- Lifting ot a specified RPE
Adults should perform resistance training
- That involves all major muscle groups
- At least 1 set
- 8-12 reps
- 2 days/week
Intensity for Novices
60-70% of 1 RM, performed for 8-12 reps
What is the most important factor in developing strength?
Intensity
What is more important for developing muscular endurance and mass?
Total Training Volume
sets x reps x resistance
Resistance training intensities for strength development
- Very light: <30%
- Moderate: 50-69%
- Vigorous: 70-84%
- Near-max to max: >85%
Training for muscular hypertrophy
- Lifting of heavy loads is not required
- Key: lifting to voluntary failure
- Loads can be light to heavy and reps range of 6-20
Training for muscular power
- expect 1-3 sets per exercise using light to moderate loads, 3-6 reps with intention to move as fast as possible though ROM
Training for muscular endurance
- Improvements occur through the rand of loading
- couple light loads with higher reps; moderate to heavy loads with short rest period
- specificity of training principle for metabolic adaptations would apply
how many hours between training sessions?
48 hrs
absolute muscle strength is proportional to
muscle mass
when comparing only total force, are men or women stronger?
men
- especially for upper body strength
- attributed to differences in amount and distribution of fat free mass
when does the strength differences between men and women disappear?
when expressed as a % of muscle area
What defines adherence?
- attendance
- quality (meeting the exercise prescription)
High intensity mildly correlates with…
- poorer adherence
- higher rates of orthopedic injury
- higher perceived fatigue and exertion
Precontemplation
not expecting to start a new behavior for the next six months
contemplation
have recognized the value of adopting healthy behaviors and are planning to make a change in the next 6 months
preparation
- people in preparation stage have one foot in contemplation and the other in trying out action
- getting ready to make a change very soon and likely done something to pave the way
action
actively practicing healthy behaviors
maintenance
positive behaviors have now been maintained for six months or more and replaced old behaviors