Exam Flashcards
maximal amount of force one can exert
strength
strength regardless of bodyweight
absolute strength
absolute strength divided by bodyweight
relative strength
makes up the heart, striated, contracts as a unit
Muscle type: cardiac
makes up the walls of the blood vessels and organs, not striated, not typically under voluntary control (involuntary)
Muscle type: smooth
under voluntary control, responsible for the movement of the body, kind of muscle fiber that is developed through strenght training
Muscle type: skeletal
capable of generating large amounts of force but fatigue rapidly
Muscle fiber type: fast twitch
generate small amounts of force but are difficult to fatigue
Muscle fiber types: slow twitch
muscle contracts and it does NOT change length
muscle contractions: isometric
during contraction, muscle DOES change length
muscle contractions: isotonic
muscle shortens – DB curl UP
muscle contractions: isotonic: concentric
muscle lengthens – DB curl down
muscle contractions: isotonic: eccentric
maximal amount of force exerted through full range of motion
muscle contractions: isokinetic
energy that fuels movement; adenosine group + three phosphates
Energy systems: ATP
short term, high intensity; fueled by ATP stored in muscles, 6-10 seconds
Energy systems: phosphagen system
ex. running a 40 yard dash, vertical jump
Energy systems: phosphagen system
breaks down carbohydrates to produce ATP, 2-3 mintues
Energy systems: lactic acid system
ex. sprints, running up hills, two mintue sit up test
Energy systems: lactic acid system
uses oxygen to break down carbohydrates, fats, and sometimes proteins to make ATP, low intensity aerobic exercise
Energy systems: oxidative system
ex. running long distance, jogging/walking
Energy systems: oxidative system
increase in thickness of existing muscle fibers
muscle growth: hypertrophy
increase in number of existing muscle fibers
muscle growth: hyperplasia
shrinking of muscle from disuse
muscle growth: atrophy
arched back posture; pull shoulders back and elevate the chest
setting the back
spotting occurs with the following types of exercises
- over the face exercises (bench press)
- over the head exercises (DB shoulder press)
- squatting exercises
prepares the body for action; prevents injury and maximizes performance, redistribues blood flow, muscle contractions, and metabolism of fuels
warm-up
increase core and muscle temperature
general warm-up
fit the needs of the event or activity
specific warm-up
refers to dumbbells and barbells; greater transfer of training effect, movement in many planes
free weights
easy to learn, do not generally require spotters, isolate muscles, velocities, and motions; single plane of motion
machine weights
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
ex. jumps, hops, skips, bounds, throws
speed training
exercises that train the ability to run fast over short distance–sprinting
speed training
ex. technique, stride length/frequency, acceleration
speed training
period of low intensity activity that follows the workout and precedes cessation of the exercise seesion
cool down
the nature of training will determine training effects
specificity
ex. marathon athlete trains oxidative system rather than phosphagen in order to get better
specificity
training to make muscles larger; 3-5 sets, 8-12 reps
Goals of training: hypertrophy
training to make your muscle stronger; 3-5 sets, 3-9 reps
Goals of training: strength
training to do something more; 3+ sets, 12+ reps
Goals of training: endurance
training is enough to cause adaptation
stimulating
training is enough to maintain your fitness but not enough to make you improve your fitness
retraining
training magnitude is too low resulting in loss of strength or muscle mass
detraining
training must be increased regularly for performance to improve; changing training loads or changing exercises
progressive overload
quantity of the work one performs; sets and reps
volume
quality of the work done; amount of weight, percentage of max, speed, etc.
intensity
exercise order
- total body lifts (power)
- multi-joint (BP, squat)
- single-joint (leg curls, pull ups, etc.)
