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HESS 237: Weight Training > Midterm > Flashcards

Midterm Flashcards

1
Q

What are the five components of health-related fitness?

A

Cardiorespiratory endurance
Muscular strength
Muscular endurance
Flexibility
Body composition

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2
Q

What does FITT stand for?

A

Frequency
Intensity
Time/duration
Type of exercise

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3
Q

Frequency

A

number of times per week that one exercises

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4
Q

Intensity

A

amount of physiological stress or overload placed on body during exercise

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5
Q

Time/Duration

A

amount of time (sets, reps) invested in performing the workout

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6
Q

Overload

A

in order to improve physical fitness, the body or specific muscles must be stressed against a heavier workload than normal

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7
Q

Specificity

A

exercise training is specific to muscles involved in activity

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8
Q

Progression

A

overload should be increased gradually during the course of a fitness program

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9
Q

Recuperation

A

body requires recovery periods between exercise training sessions in order to adapt to exercise stress

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10
Q

Reversibility

A

what you don’t use, you lose

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11
Q

Agonist

A

prime mover during a lift

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12
Q

Antagonistic Muscle

A

muscle on opposite of joint

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13
Q

Synergist

A

stabilizing the joint

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14
Q

Flexibility

A

ability to move joints freely through their full range of motion

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15
Q

Static Stretching

A

stretching that slowly lengthens a muscle

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16
Q

What is training to failure useful for?

A

Improvement in hypertrophy

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17
Q

Muscular Strength

A

maximal ability of a muscle to generate force (typically 1-6 reps per set)

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18
Q

Muscular Endurance

A

ability of a muscle to generate force over and over again; typically higher reps per set

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19
Q

Muscular Hypertrophy

A

6-12 reps, how big your muscles will grow

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20
Q

What are the 3 muscle types?

A

Skeletal muscle
Smooth muscle
Cardiac muscle

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21
Q

Skeletal Muscle

A

voluntary muscle attached to skeleton

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22
Q

Type I - Skeletal Muscle

A

slow-twitch motor units

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23
Q

Type IIA - Skeletal Muscle

A

fast-twitch oxidative motor units

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24
Q

Type IIB - Skeletal Muscle

A

fast-twitch produces greatest amounts of force production BUT for shorter periods of time

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25
Q

Smooth Muscle

A

involuntary muscle that lines internal structures such as blood vessels and intestines

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26
Q

Cardiac Muscle

A

involuntary muscle of the heart

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27
Q

Tendon

A

connective tissue that connects muscles to bones

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28
Q

Ligament

A

connective tissue within the joint that holds bones together

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29
Q

Cartilage

A

cushions the ends of bones

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30
Q

What is a useful breathing technique when working out?

A

Exhale as you exert force

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31
Q

Valsalva Maneuver

A

holding breath during intense muscle contraction, which can reduce blood flow to the brain and cause dizziness or fainting

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32
Q

What are the 3 types of grips?

A

Pronated
Supinated
Mixed

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33
Q

Pronated Grip

A

palm down or overhand grip

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34
Q

Supinated Grip

A

palm up or underhand grip

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35
Q

Mixed Grip

A

alternate over and underhand

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36
Q

What are the 3 types of hand spacing?

A

Regular
Narrow
Wide

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37
Q

Atrophy

A

a decrease in muscle fiber size

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38
Q

Hypertrophy

A

increase in muscle fiber size

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39
Q

Isometric

A

muscle contractions in which muscular tension is developed but no movement of a body part

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40
Q

Isotonic

A

muscle contractions in which there is movement of a body part

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41
Q

What are the two kinds of isotonic movements?

A

Concentric
Eccentric

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42
Q

Concentric

A

isotonic muscle contractions that results in muscles shortening

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43
Q

Eccentric

A

isotonic contractions in which the muscle exerts force while the muscle lengthens (negatives)

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44
Q

Isokentic

A

a constant-speed contraction as with Cybex Rehab System

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45
Q

Repetition

A

one complete contraction or action of an exercise

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46
Q

How long do reps usually last?

A

2-4 seconds

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47
Q

Exercise Form

A

maintaining good muscle load by following strict exercise form, smooth movement, full range of motion, and concentration

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48
Q

Set

A

some number of repetitions performed consecutively

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49
Q

Motor Unit

A

collective neuron and muscle fibers

50
Q

What happens when a motor neuron fires?

A

“All” the muscle fibers it serves fire

51
Q

How does motor unit recruitment work?

A

To achieve greater force/strength, the body recruits more motor units to accomplish the workload

52
Q

Negative Work

A

exercise in which spotters raise the weight, lifter slowly lowers the weight

53
Q

Prime Mover

A

primary muscle used during an isotonic movement

54
Q

Abduct

A

move away from center line of body

55
Q

Adduct

A

move toward center line of body

56
Q

Extension

A

increase angle of joint

57
Q

Flexion

A

decrease angle of joint

58
Q

Pronation

A

rotating the forearm so palm faces down/backward

59
Q

Supination

A

rotating palm so it faces up/forward

60
Q

Plantar Flexion

A

ankle joint when toes are pointed forward

61
Q

Dorsi Flexion

A

ankle joint when toes are moved towards shin

62
Q

Drop Sets

A

exercise method where you perform as many reps as possible, then immediately drop the weight and do more reps, repeating the process until you cannot do any more reps

63
Q

What is the purpose of drop sets?

A

Pushing muscles to their absolute max

64
Q

Super Sets

A

use of two exercises using “opposing” muscle groups in rapid succession before resting

65
Q

Giant Sets

A

use 3-5 exercises in succession for the same muscle group with little rest in between

66
Q

What are the three cycle periods for training?

A

Foundation and endurance
Extensive “hypertrophy”
Intensive “strength phase hypertrophy”

67
Q

What is the foundation and endurance phase?

A

Used for muscle development; 40-50% of 1RM, usually 2 weeks

68
Q

What is the extensive “hypertrophy” phase?

A

50-70% of 1RM for 3-4 weeks

69
Q

What is the intensive “strength phase hypertrophy” phase?

A

80-100% of 1RM for 6-8 weeks

70
Q

Compound Lifts

A

exercises that are multi-jointed movements that rely on multiple muscle groups to move 2+ joints through a range of motion

71
Q

What are some examples of basic compound lifts?

A

Squat (ankle, knee, hip)
Bench Press (shoulder, elbow)
Dips
Deadlift
Rows
Pullups/chinups
Shoulder press

72
Q

Isolation Lifts

A

exercises that use a single joint through the full range of motion

73
Q

What are two examples of isolation lifts?

A

Bicep curl (elbow joint)
Leg extension (knee joint)

74
Q

What muscle do biceps curls work?

A

Bicep

75
Q

What muscles do leg extensions work?

A

Quadriceps

76
Q

Bilateral Movements

A

movements that work both sides of the body simultaneously

77
Q

What are two examples of bilateral workouts?

A

Squats
Deadlifts

78
Q

Unilateral Movement

A

movement that works one side of the body at a time

79
Q

What are two examples of unilateral movements?

A

Lunges
Step-ups

80
Q

What are some benefits of unilateral movements?

A

Good carryover to movements used in sports
Strengthen important stabilizing joints to prevent injury
Strengthen core and increase core stability

81
Q

Catabolism

A

Breaking down of muscle tissue

82
Q

How are muscle fibers broken down and damaged?

A

Heavy lifting

83
Q

Anabolism

A

Building up of complex molecules from smaller ones during recovery time between lifting days

84
Q

What are the components of strength (myofibrillar) hypertrophy resistance training?

A

Low reps (2-6)
High sets (3-8)
Long periods of rest (2-4 mins)
High weight (80-100% of 1RM)
Works Type II muscle fibers

85
Q

What are the components of endurance (sarcoplasmic) hypertrophy training?

A

High reps (6-12 or more)
Low sets (2-4)
Short periods of rest (30-90 seconds)
Lower weight (50-70% of 1RM)
Works Type I muscle fibers

86
Q

What are the components of negative training?

A

Low reps (2-4)
Low sets (2-4)
Long periods of rest (1-2 minutes)
Very high weight (100-125% of 1RM)

87
Q

How often should you use negative training

A

Once every 2 weeks

88
Q

What are the concerns of negative training?

A

Muscle/tissue breakdown and soreness

89
Q

What are the components of pure negative set training?

A

Average amount of reps (4-8)
Average amount of sets (4)
Higher weight (80% of 1RM)

90
Q

Training To Failure

A

Repeating an exercise until the muscles can’t produce significant force to continue to move the weight upwards

91
Q

What are the four guidelines to training to failure?

A
  1. Can be anabolic if done sparingly, but catabolic if done too much
  2. Shouldn’t be used on every set
  3. Use only on last set of exercise
  4. Factor in additional rest when working out “beyond failure” (drop sets)
92
Q

What are the two categories of metabolic training?

A

Metabolic Resistance Training (MRT)
Cardio Interval Training (CRT) – aka HIIT

93
Q

Metabolic Resistance Training

A

Covers intense, efficient cardiovascular and muscular training

94
Q

What kinds of workouts can MRT involve?

A

Supersets, circuits, speed, low rest, compound movements

95
Q

Cardio Interval Training

A

Workout involving short, all-out bursts of a cardio-focused exercise

96
Q

Fixed Exercise Load

A

Resistance, reps, sets, and rest remain the same throughout the exercise

97
Q

Variable Exercise Load

A

Increased intensity workout where resistance and repetitions change throughout the exercise

98
Q

Total Body Routine

A

Identify exercises to include all large muscles in body and complete during the workout

99
Q

Split Routine

A

Work identified muscle parts one day while others rest, typically include 4, 5 or 6 day split

100
Q

What is an advantage of total body routines?

A

Get everything done in one day

101
Q

What are two disadvantages of total body routines?

A

Time consuming, muscle fatigue

102
Q

What are two advantages of split routines?

A

Less time in gym
Muscles able to perform toward their maximum

103
Q

What is a disadvantage of split routines?

A

Muscle parts may not be getting enough rest even on the day off for that body part

104
Q

Periodization

A

Training method where you cycle your routine for muscle peak performance and muscle rest to keep muscles growing and getting stronger

105
Q

Strength

A

Ability to lift a load

106
Q

Speed

A

rate in which you can activate muscle and movement

107
Q

Power

A

combo of strength and acceleration

108
Q

Bodybuilding

A

progressive resistance exercise to develop one’s musculature for aesthetic purposes

109
Q

Insertion

A

distal (away from center of body) attachment

110
Q

Origin

A

proximal (center of body) attachment

111
Q

What muscles are used in the bench press?

A

Pecs
Front deltoids
Triceps

112
Q

What muscles are used in lat pulldowns?

A

Latissimus dorsi, biceps, rear delts, rhomboids, traps

113
Q

What muscles are used in the leg press?

A

Quads, hamstrings, glutes and calves

114
Q

What muscle is used in the leg extension?

A

Quads

115
Q

Abduction

A

to move away from vertical midline of body

116
Q

Adduction

A

to move toward vertical midline of body

117
Q

Rotation

A

movement around vertical axis of the body by a limb

118
Q

What are the two types of rotations?

A

Internal and external

119
Q

Internal Rotation

A

movement towards body

120
Q

External Rotation

A

movement away from body

121
Q

Plyometrics

A

exercises that involve jumping or explosive movements

122
Q

Burnout

A

Designed set at 40-50% of 1RM where you do max number of reps possible

HESS 237: Weight Training (1 decks)

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