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Exercise Science > Exercise Science- 04 > Flashcards

Exercise Science- 04 Flashcards

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1
Q

what are the different types of muscle fibers

A

Slow twitch
Fast twitch
Intermediate

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2
Q

what are slow twitch fibers

A
  • Relatively fatigue resistant
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3
Q

what is hypertrophy

A

increase in size growth of muscle cell

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4
Q

what is atrophy

A

loss of muscle cells

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5
Q

what is hyperplasia

A

increase in cell production in a normal tissue or organ

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6
Q

Fast twitch

A

Contract more rapidly and forcefully

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7
Q

intermediate fibers

A

Contain a mixture of the qualities of both slow- and fast-twitch
fibers

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8
Q

what is a motor unit

A

Nerve cell components called axons are often covered in a special
tissue called myelin, which speeds the rate of nerve conduction

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9
Q

what is a motor unit made of

A

A motor unit is made up of a nerve connected to a number of
muscle fibres

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10
Q

what is muscle learning?

A

Strength training that improves the body’s ability to recruit motor units

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11
Q

Benefits of Muscular Strength
And Endurance

A
  • Improved performance of physical activities
  • Injury prevention
  • Improved body composition
  • Enhanced self-image and quality of life
  • Improved muscle and bone health with aging
  • Increased longevity
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12
Q

T or F. Strength training helps prevent and manage both cardiovascular
disease (CVD) and diabetes

A

true

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13
Q

benifits on strength training on heart and metbolism

A
  • Improving glucose metabolism
  • Increasing maximal oxygen consumption
  • Reducing blood pressure
  • Increasing HDL cholesterol and reducing LDL cholesterol (in some
    people)
  • Improving blood vessel health
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14
Q

how to assess muscular strength

A
  • Usually assessed by measuring the maximum amount of mass a
    person can lift in a single effort
  • Called a repetition maximum (RM)
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15
Q

how to assess muscular endurance

A
  • Usually assessed by counting the maximum number of repetitions of
    an exercise a person can do or the maximum amount of time a
    person can hold a muscular contraction
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16
Q

Static Exercise

A

Causes a muscle contraction without changing the length of the
muscle or the angle in the joint on which the muscle acts
* Also called isometric exercise

17
Q

dynamic

A
  • Involves a muscle contraction with a change in the length of the
    muscle and the angle of the joint
  • Also called isotonic exercise
18
Q

what are the two types of dynamic exercise

A

concentric and eccentric

19
Q

what is concentric muscle contraction

A
  • Occurs when the muscle applies enough force to overcome
    resistance and shortens as it contracts
20
Q

what is eccentric muscle tissue

A
  • Occurs when the resistance is greater than the force applied by the
    muscle and the muscle lengthens as it contracts
  • Also called a plyometric contraction
21
Q

Constant resistance exercise

A
  • Uses a constant load (mass) throughout a joint’s entire range of
    motion
22
Q

Variable resistance

A

the load is changed to provide maximum load throughout the entire
range of motion

23
Q

eccentric loading

A

place a load on muscle as it lengthins

24
Q

Plyometrics

A
  • The sudden eccentric loading and stretching of muscles followed by
    a forceful concentric contraction—a movement that scientists call
    the stretch-shortening cycle
25
Q

speed loading

A
  • Involves moving a weight as rapidly as possible to approach the
    speeds used in movements like throwing a softball or sprinting
26
Q

Isokinetic Exercise

A

Involves exerting force at a constant speed against an equal force
exerted by a special strength training machine

27
Q

what is the minimum you should you weight train a week

A

two non consecutive days

28
Q

true of false. large-muscle fatigue limits the capacity to overload smaller-muscle groups.

A

false
Small-muscle fatigue limits capacity to overload larger-muscle
groups.
Fit & Well: Chapter 4

29
Q

When will you start seeing rapid improvement in your training

A

the first 6-10 weeks

30
Q

what grip should spotters use while spotting over face and over head lifts

A

alternate grip

31
Q

what do ergorgenic aids do?

A
  • Enhance muscle hypertrophy, strength, power, and endurance
  • Speed recovery and prevent the effects of overtraining
  • Increase training intensity and aggressiveness
  • Control fat, body water, and appetite
32
Q

examples of ergogenic aids

A
  • Anabolic-androgenic steroids
  • Creatine monohydrate
  • Protein, amino acid, and polypeptide supplements

Exercise Science (6 decks)

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