Exam Flashcards

1
Q

maximal amount of force one can exert

A

strength

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2
Q

strength regardless of bodyweight

A

absolute strength

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3
Q

absolute strength divided by bodyweight

A

relative strength

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4
Q

makes up the heart, striated, contracts as a unit

A

Muscle type: cardiac

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5
Q

makes up the walls of the blood vessels and organs, not striated, not typically under voluntary control (involuntary)

A

Muscle type: smooth

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6
Q

under voluntary control, responsible for the movement of the body, kind of muscle fiber that is developed through strenght training

A

Muscle type: skeletal

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7
Q

capable of generating large amounts of force but fatigue rapidly

A

Muscle fiber type: fast twitch

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8
Q

generate small amounts of force but are difficult to fatigue

A

Muscle fiber types: slow twitch

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9
Q

muscle contracts and it does NOT change length

A

muscle contractions: isometric

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10
Q

during contraction, muscle DOES change length

A

muscle contractions: isotonic

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11
Q

muscle shortens – DB curl UP

A

muscle contractions: isotonic: concentric

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12
Q

muscle lengthens – DB curl down

A

muscle contractions: isotonic: eccentric

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13
Q

maximal amount of force exerted through full range of motion

A

muscle contractions: isokinetic

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14
Q

energy that fuels movement; adenosine group + three phosphates

A

Energy systems: ATP

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15
Q

short term, high intensity; fueled by ATP stored in muscles, 6-10 seconds

A

Energy systems: phosphagen system

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16
Q

ex. running a 40 yard dash, vertical jump

A

Energy systems: phosphagen system

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17
Q

breaks down carbohydrates to produce ATP, 2-3 mintues

A

Energy systems: lactic acid system

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18
Q

ex. sprints, running up hills, two mintue sit up test

A

Energy systems: lactic acid system

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19
Q

uses oxygen to break down carbohydrates, fats, and sometimes proteins to make ATP, low intensity aerobic exercise

A

Energy systems: oxidative system

20
Q

ex. running long distance, jogging/walking

A

Energy systems: oxidative system

21
Q

increase in thickness of existing muscle fibers

A

muscle growth: hypertrophy

22
Q

increase in number of existing muscle fibers

A

muscle growth: hyperplasia

23
Q

shrinking of muscle from disuse

A

muscle growth: atrophy

24
Q

arched back posture; pull shoulders back and elevate the chest

A

setting the back

25
spotting occurs with the following types of exercises
1. over the face exercises (bench press) 2. over the head exercises (DB shoulder press) 3. squatting exercises
26
prepares the body for action; prevents injury and maximizes performance, redistribues blood flow, muscle contractions, and metabolism of fuels
warm-up
27
increase core and muscle temperature
general warm-up
28
fit the needs of the event or activity
specific warm-up
29
refers to dumbbells and barbells; greater transfer of training effect, movement in many planes
free weights
30
easy to learn, do not generally require spotters, isolate muscles, velocities, and motions; single plane of motion
machine weights
31
allow a muscle to reach a maximum strength in as short a time as possible; increase firing rate of motor neurons, and recruit more motor units
speed training
32
ex. jumps, hops, skips, bounds, throws
speed training
33
exercises that train the ability to run fast over short distance--sprinting
speed training
34
ex. technique, stride length/frequency, acceleration
speed training
35
period of low intensity activity that follows the workout and precedes cessation of the exercise seesion
cool down
36
the nature of training will determine training effects
specificity
37
ex. marathon athlete trains oxidative system rather than phosphagen in order to get better
specificity
38
training to make muscles larger; 3-5 sets, 8-12 reps
Goals of training: hypertrophy
39
training to make your muscle stronger; 3-5 sets, 3-9 reps
Goals of training: strength
40
training to do something more; 3+ sets, 12+ reps
Goals of training: endurance
41
training is enough to cause adaptation
stimulating
42
training is enough to maintain your fitness but not enough to make you improve your fitness
retraining
43
training magnitude is too low resulting in loss of strength or muscle mass
detraining
44
training must be increased regularly for performance to improve; changing training loads or changing exercises
progressive overload
45
quantity of the work one performs; sets and reps
volume
46
quality of the work done; amount of weight, percentage of max, speed, etc.
intensity
47
exercise order
1. total body lifts (power) 2. multi-joint (BP, squat) 3. single-joint (leg curls, pull ups, etc.)