Lecture 5: Muscle Strength, Endurance, And Flexibility

Question 1

What are the four domains of physical fitness

Answer 1

Cardiorespiratory fitness, flexibility, muscular strength, and muscular endurance.

Question 2

What is muscular strength

Answer 2

The maximum force a muscle a group of muscles can generate a specific velocity.

Question 3

What is muscular endurance

Answer 3

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.

Question 4

What is flexibility

Answer 4

The range of motion a muscle and connective tissues at a joint or group of joints

Question 5

In general what does aerobic respiration do

Answer 5

It provides energy for long endurance exercise with the use of oxygen.

Question 6

In general what does anaerobic respiration do

Answer 6

It provides short-term energy for up to 1 minute without oxygen

Question 7

In general how can creatine phosphate be used

Answer 7

It’s a molecule that can be used to make energy for up to 10 seconds.

Question 8

What kind of energy do we use for small average movements

Answer 8

You stored ATP, which is free energy in our muscles at any point that have already been created

Question 9

Give an example of using muscular strength

Answer 9

Lifting a really heavy object with a huge amount of force. This needs anaerobic respiration

Question 10

Give an example of muscular endurance

Answer 10

Doing a whole bunch of push-ups without using much oxygen

Question 11

What is a one rep max

Answer 11

The maximum weight an individual can lift for a given strength exercise for one repetition only.

Question 12

What do you need to estimate one rep max

Answer 12

Age, body weight, specific exercise weight, and repetitions

Question 13

What is higher grip strength associated with

Answer 13

Lower mortality, lesser risk of cardiovascular death, and reduces the incidence of disability.

Question 14

What is an example of dynamic repetition

Answer 14

Doing push-ups or sit-ups

Question 15

What is an example of static timed endurance

Answer 15

Doing a plank

Question 16

What is a gold standard for measuring muscle strength

Answer 16

The one rep max

Question 17

How do you calculate one rep maximum

Answer 17

1. Multiply reps by 2.5
2. 100- that number
3. New number ÷ 100
4. Weight lifted ÷ final number

Question 18

What are the two ways you can measure flexibility and what is more accurate

Answer 18

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

Question 19

What are the ways we improve in strength training and cardio respiratory training

Answer 19

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.

Question 20

What are some benefits of working on musculoskeletal fitness

Answer 20

Helps with quality of life, reduces risk of injury, helps with self-esteem, helps with osteoporosis.

Question 21

What happens to your bones in terms of the benefits of musculoskeletal fitness

Answer 21

The bone mineral density increases, there’s a high glucose tolerance, you can lift heavy boxes easier, is it reduces risk of falling

Question 22

What happens in anaerobic respiration

Answer 22

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