KHP WEIGHT TRAIN MIDTERM Flashcards
What is one performance benefit of resistance training
-increased muscle power
-increased strength
-increased speed and agility
-increased coordination
which muscle contraction describes the tightening of a muscle with no length change occurring
isometric contraction
which energy system uses carbohydrates as their fuel
anaerobic glycolysis
name 2 of 5 health related fitness performances
muscular strength
muscular endurance
cardiovascular endurance
flexibility
body composition
what are 3 aspects of an athletes acute preparation
Athletes strategic plan
mental focus
warmup
dietary intake/fluid consumption
what body composition method estimates fat free mass vs fat mass by measuring air displacement
BodPOd
what body composition method estimates fat free mass vs fat mass by measuring what displacement
under water weighing
what body composition method estimates body fat percent by measuring thickness of the folds across the body
skin fold thickness test
what is considered elevated resting heart rate
> 80 beats per min
what are 2 starting classifications when performing an exercise pre-participation health screening ?
If they do not participate in regular exercise or do participate in regular exercise
what plane dives the body into anterior and posterior position
coronal or frontal plane
define abduction and adduction
abduction away from the body (mid plane)
adduction moves towards the body(mid plane)
what grip has the palms facing upwards towards the body
supinated grip
what is name of the calf muscle
gastrocnemius
define anterior and posterior
anterior the front part of the body
posterior back side of the body
what % range of your total daily calories should come form protein
10-35%
How many calories per gram are in fats
9 calories per gram
name the there types of training programs
microcycle
mesocycle
macrocycle
what is the recommended frequency for a beginner
2-3 days
define training frequency
how many times you are working out per week
what type of exercise is a back squat considered?
compound exercise
what is volume
how many hard sets should each muscle group do per week
what is the recommended # of hard sets for an intermediate athlete week?
16 sets per week
what is the recommended # of hard sets for a beginner athlete per week
10 hard sets per week
