HKR 1000-001 Test 2 Flashcards
Muscles consist of many fibres connected in what?
Bundles
Muscle fibres are made up of
Myofibrils
These fibres are:
- Fatigue resistant
-don’t contract rapidly and forcefully
rely primarily on oxidative energy systems
Slow Twitch fibres
These fibres are:
- Contract rapidly and forcefully
- fatigue more quickly than slow twitch fibres
- rely more on non-oxidative energy systems
Fast Twitch fibres
These fibres are
- Mix of both fast and slow twitch fibres
- Less energy to contract than fast but quicker than slow
- Endure longer than fast but less than slow
- rely on oxidative and non oxidative energy systems
Intermediate Fibres
The maximum resistance that can be lifted once is called what ?
One rep max (1RM)
These are safer, more convenient and easier to use than free weights
Exercise machines
These require more care, balance and coordination to use than exercise machines
Free weights
Equals muscle contraction without a change in the length of the muscle
Static (isometric) exercise
Equals muscle contraction with a change in the length of the muscle
Concentric contraction equals muscle applies force as it shortens
Eccentric contraction equals muscle applies force as it lengthens
Dynamic (Isotonic) Exercise
Constant load throughout a joints range of motion
Constant resistance
Changing load to provide maximal resistance throughout a joint’s range of motion
Variable resistance
Placing load on a muscle as it lengthens
Eccentric Loading
Moving a load as fast as possible
Speed Loading
Sudden eccentric loading and stretching followed by a concentric contraction
Plyometrics
Exerting force at a constant speed against an equal force
Isokinetic exercise
Frequency- days per week
Intensity- amount of resistance
Time- Number of repetitions and sets
Type- strength training exercises for all major muscle groups
FITT principle
How many days are recommended for weight training per week?
2-4 With 1 day of rest in-between
Lift heavy weights (80% of 1RM)
Perform a low number of reps
To build strength
Lift lighter weights (40-60% of 1RM)
perform a high number of reps
To build endurance
Lift moderate weights (70% of 1RM)
Moderate number of reps
For general fitness program
A group of reps followed by a rest period
Set
Biceps Deltoids Pecs Quads Hip adductor are all examples of what muscle group?
Agonist (Prime mover)
Triceps Traps Butt Hamstrings are all examples of what muscle group
Antagonist
