Lecture 5: Muscle Strength, Endurance, And Flexibility Flashcards
What are the four domains of physical fitness
Cardiorespiratory fitness, flexibility, muscular strength, and muscular endurance.
What is muscular strength
The maximum force a muscle a group of muscles can generate a specific velocity.
What is muscular endurance
The ability for a muscle or group of muscles to perform repeated contractions against the load for an extended period of time with minimal oxygen use.
What is flexibility
The range of motion a muscle and connective tissues at a joint or group of joints
In general what does aerobic respiration do
It provides energy for long endurance exercise with the use of oxygen.
In general what does anaerobic respiration do
It provides short-term energy for up to 1 minute without oxygen
In general how can creatine phosphate be used
It’s a molecule that can be used to make energy for up to 10 seconds.
What kind of energy do we use for small average movements
You stored ATP, which is free energy in our muscles at any point that have already been created
Give an example of using muscular strength
Lifting a really heavy object with a huge amount of force. This needs anaerobic respiration
Give an example of muscular endurance
Doing a whole bunch of push-ups without using much oxygen
What is a one rep max
The maximum weight an individual can lift for a given strength exercise for one repetition only.
What do you need to estimate one rep max
Age, body weight, specific exercise weight, and repetitions
What is higher grip strength associated with
Lower mortality, lesser risk of cardiovascular death, and reduces the incidence of disability.
What is an example of dynamic repetition
Doing push-ups or sit-ups
What is an example of static timed endurance
Doing a plank
What is a gold standard for measuring muscle strength
The one rep max
How do you calculate one rep maximum
- Multiply reps by 2.5
- 100- that number
- New number ÷ 100
- Weight lifted ÷ final number
What are the two ways you can measure flexibility and what is more accurate
There are laboratory tests which are measured with a goniometer in degrees from anatomical position, and field tests like the sit and reach test which test hamstrings and lower back
What are the ways we improve in strength training and cardio respiratory training
Hypertrophy increases the size of muscle cells, hyperplasia increases the number of muscle cells, increase anaerobic power increases our bodies ability to deal with metabolites and allows our bodies to be more efficient at processing them, and anaerobic capacity is the body’s ability to create energy without oxygen and store more glycogen to be available which causes muscle fibers to get bigger for more space for storage.
What are some benefits of working on musculoskeletal fitness
Helps with quality of life, reduces risk of injury, helps with self-esteem, helps with osteoporosis.
What happens to your bones in terms of the benefits of musculoskeletal fitness
The bone mineral density increases, there’s a high glucose tolerance, you can lift heavy boxes easier, is it reduces risk of falling
What happens in anaerobic respiration
Anaerobic respiration is the first part of aerobic respiration, glycolysis. This ends up making 4 ATP molecules as glucose is broken into two pyruvate. The pyruvate does not get broken down in the KREBS cycle and instead goes into the fermentation process to be turned into ethanol, lactate, or carbon dioxide. These are metabolites
