Lecture 1

Question 1

weight training

Answer 1

the use of barbells, dumbbells, machines, and other equipment to improve fitness levels (strength, endurance, and hypertrophy) and appearance

Question 2

strength training

Answer 2

the use of weight training equipment to improve strength and athletic performance

Question 3

muscular strength

Answer 3

refers to the ability to exert maximum force during a single effort - measured by 1 RM

Question 4

muscular endurance

Answer 4

refers to the muscles ability to perform repeatedly with moderate loads for an extended period

Question 5

range of motion

Answer 5

the ability of the joint or muscle to move or stretch

Question 6

repetition (rep)

Answer 6

performing the movement phase of an exercise one time

Question 7

set

Answer 7

group of consecutive reps

Question 8

repetititon maximum

Answer 8

the maximum load that can be lifted over a given number of repetitions before fatiguing

Question 9

split program

Answer 9

a weight training program that targets difference muscle groups on separate, alternate days

Question 10

dynamic (isotonic) movement

Answer 10

movement that occurs at the joint of action

Question 11

eccentirc

Answer 11

there is tension in the muscle, but the musclelengthens instead of shortens (negative work)

Question 12

concentric

Answer 12

there is tension in the muscle, but the muscle shortens instead of lengthens (positive work)

Question 13

isometric movement

Answer 13

there is tension in the muscle bu the muscle is not lengthening or shortening

Question 14

isokinetic movement

Answer 14

movement of the muscle that occurs at a constant speed

Question 15

importance of weight trainging

Answer 15

• changes are seen through neuromuscular changes, learning the exercises and muscular changes through increase of muscle mass
• improves cardiovascular fitness and prevention of disease
• increase in bone mineral density

Question 16

what type of changes occur in the first 4-6 weeks

Answer 16

neuromuscular changes

Question 17

what type of changes occur after the first 4-6 weeks?

Answer 17

hypertrophy changes

Question 18

how long does it take for training status to decrease

Answer 18

72 hours

Question 19

how long should you wait before working the same muscle group

Answer 19

48 hours

Question 20

warm-up

Answer 20

• 5-15 mins in duration
• light cardio and dynamic stretching

Question 21

importance of a warm-up

Answer 21

movement based stretching helps to bring blood flow to working muscles and lubricating joints

Question 22

cool down

Answer 22

• 5-15 min
• active rest and static stretching

Question 23

importance of cool downs

Answer 23

reduces the risk of injury

Question 24

types of muscle

Answer 24

skeletal muscle, smooth muscle, cardiac muscle

Question 25

types of skeletal muscle and characteristics

Answer 25

slow twitch muscle fiber (Type I): a type of skeletal muscle fiber that can repeatedly work without undo fatigue, low intensity longer duration fast twitch muscle fiber (Type IIx): type of skeletal muscle that is highly recruited during explosive muscular activities, responds to voluntary stimulus

Question 26

smooth muscle

Answer 26

e.g. intestines involuntary stimuli

Question 27

cardiac muscle

Answer 27

e.g. heart involuntary stimulus

Question 28

Type of programs

Answer 28

endurance (toning), hypertrophy (building muscle mass), strength (strength and power)

Question 29

endurance program

Answer 29

light weight, high number of reps, short rest periods, lower percentage of effort, reduces number of muscle fibers involved during earlier reps/activity

Question 30

hypertrophy program

Answer 30

moderate weight, moderate number of reps, moderate rest periods. increases in muscle fiber size due to the thin protein strands (actin and myosin) increasing

Question 31

strength program

Answer 31

heavy weight low number of reps, long rest periods, higher percentage of effort

Question 32

major muscle groups

Answer 32

- cross multiple joints - chest, back, legs, shoulders

Question 33

core muscle groups

Answer 33

muscles that can be involved in 1 RM testing - chest, shoulders, legs

Question 34

upper body muscles

Answer 34

chest: pectoralis major shoulders: deltoid back: latissimus dorsi arms: triceps brachii, biceps brachii

Question 35

lower body muscles

Answer 35

quadriceps: rectus femoris, vastus lateralis, vastus medialis, vastus intermedius hamstring: biceps femoris, semitendinosus, semimembranosus