Lesson 3: Sports Training: Muscle Strengthening Flashcards
___ includes power and a combination of speed and strength. Lessening the
weights used during the strength training is necessary to develop power for it can help
complete an action faster.
Strength training
While speed is improved by working forty percent (40%) of the maximum repetition, the
combination of muscles and brain determines the ___
strength, power, and speed.
Beginners should start at low loads while optimizing the strategy
and learning the techniques properly. Excessive stress on the
musculoskeletal system caused by ___ may lead to
injuries if not properly carried out.
resistance training
For a novice lifter, the prescribed load is around 50 to 60 percent___ of its one repetition
maximum (1RM) for 8 to 12 repetitions. The value of 1RM is equal to the heaviest charge that
a person can raise in only one cycle; thus, it is expressed as a percentage of the 1RM of a
person. It is required for beginners to get hands-on the strategy first and then go for heavy
weightlifting.
50 to 60 percent
___
By definition, speed is a time taken to move all parts
through a specified distance for example;
In playing football, kicking the ball over a long distance
requires good leg speed and chasing the ball.
Improving the Speed
The last combination for improving muscular strengthening is ___
. Spe___ed pertains to the
movement determined by how fast the skeletal muscles contract and muscle composition. To
improve speed, use the specific speed training, which means identifying the specific skills to
be enhanced using time.
Speed
The different types of resistance exercises provide unique ways to build and train muscles.
The whole program that includes the needed routines and exercises depends on the
objective of the individual. The person can choose between ___
strength, endurance,
hypertrophy, or power.
A ___ focuses on the muscle’s capacity to generate more force.
strength program
Continuous, repetitive exercises characterize an ___ program because it solves the
muscle’s ability to withstand fatigue. A volleyball player has to jump high all throughout the
game, therefore a program for the legs’ ability to do this is needed.
endurance
A program in ___ stresses the increase of muscle size or mass. Aspiring
bodybuilders have to undergo this program.
hypertrophy
The muscle is trained by the __ program to improve motion speed. There are two ways
to think about power development: One way is to increase the speed with the use of light
resistance. The other one trains the muscles to generate
power
