Exercise Science- 04 Flashcards
what are the different types of muscle fibers
Slow twitch
Fast twitch
Intermediate
what are slow twitch fibers
- Relatively fatigue resistant
what is hypertrophy
increase in size growth of muscle cell
what is atrophy
loss of muscle cells
what is hyperplasia
increase in cell production in a normal tissue or organ
Fast twitch
Contract more rapidly and forcefully
intermediate fibers
Contain a mixture of the qualities of both slow- and fast-twitch
fibers
what is a motor unit
Nerve cell components called axons are often covered in a special
tissue called myelin, which speeds the rate of nerve conduction
what is a motor unit made of
A motor unit is made up of a nerve connected to a number of
muscle fibres
what is muscle learning?
Strength training that improves the body’s ability to recruit motor units
Benefits of Muscular Strength
And Endurance
- 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
T or F. Strength training helps prevent and manage both cardiovascular
disease (CVD) and diabetes
true
benifits on strength training on heart and metbolism
- Improving glucose metabolism
- Increasing maximal oxygen consumption
- Reducing blood pressure
- Increasing HDL cholesterol and reducing LDL cholesterol (in some
people) - Improving blood vessel health
how to assess muscular strength
- Usually assessed by measuring the maximum amount of mass a
person can lift in a single effort - Called a repetition maximum (RM)
how to assess muscular endurance
- 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
Static Exercise
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
dynamic
- Involves a muscle contraction with a change in the length of the
muscle and the angle of the joint - Also called isotonic exercise
what are the two types of dynamic exercise
concentric and eccentric
what is concentric muscle contraction
- Occurs when the muscle applies enough force to overcome
resistance and shortens as it contracts
what is eccentric muscle tissue
- 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
Constant resistance exercise
- Uses a constant load (mass) throughout a joint’s entire range of
motion
Variable resistance
the load is changed to provide maximum load throughout the entire
range of motion
eccentric loading
place a load on muscle as it lengthins
Plyometrics
- The sudden eccentric loading and stretching of muscles followed by
a forceful concentric contraction—a movement that scientists call
the stretch-shortening cycle
speed loading
- Involves moving a weight as rapidly as possible to approach the
speeds used in movements like throwing a softball or sprinting
Isokinetic Exercise
Involves exerting force at a constant speed against an equal force
exerted by a special strength training machine
what is the minimum you should you weight train a week
two non consecutive days
true of false. large-muscle fatigue limits the capacity to overload smaller-muscle groups.
false
Small-muscle fatigue limits capacity to overload larger-muscle
groups.
Fit & Well: Chapter 4
When will you start seeing rapid improvement in your training
the first 6-10 weeks
what grip should spotters use while spotting over face and over head lifts
alternate grip
what do ergorgenic aids do?
- 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
examples of ergogenic aids
- Anabolic-androgenic steroids
- Creatine monohydrate
- Protein, amino acid, and polypeptide supplements
