Midterm Flashcards
1
Q
What are the five components of health-related fitness?
A
Cardiorespiratory endurance
Muscular strength
Muscular endurance
Flexibility
Body composition
2
Q
What does FITT stand for?
A
Frequency
Intensity
Time/duration
Type of exercise
3
Q
Frequency
A
number of times per week that one exercises
4
Q
Intensity
A
amount of physiological stress or overload placed on body during exercise
5
Q
Time/Duration
A
amount of time (sets, reps) invested in performing the workout
6
Q
Overload
A
in order to improve physical fitness, the body or specific muscles must be stressed against a heavier workload than normal
7
Q
Specificity
A
exercise training is specific to muscles involved in activity
8
Q
Progression
A
overload should be increased gradually during the course of a fitness program
9
Q
Recuperation
A
body requires recovery periods between exercise training sessions in order to adapt to exercise stress
10
Q
Reversibility
A
what you don’t use, you lose
11
Q
Agonist
A
prime mover during a lift
12
Q
Antagonistic Muscle
A
muscle on opposite of joint
13
Q
Synergist
A
stabilizing the joint
14
Q
Flexibility
A
ability to move joints freely through their full range of motion
15
Q
Static Stretching
A
stretching that slowly lengthens a muscle
16
Q
What is training to failure useful for?
A
Improvement in hypertrophy
17
Q
Muscular Strength
A
maximal ability of a muscle to generate force (typically 1-6 reps per set)
18
Q
Muscular Endurance
A
ability of a muscle to generate force over and over again; typically higher reps per set
19
Q
Muscular Hypertrophy
A
6-12 reps, how big your muscles will grow
20
Q
What are the 3 muscle types?
A
Skeletal muscle
Smooth muscle
Cardiac muscle
21
Q
Skeletal Muscle
A
voluntary muscle attached to skeleton
22
Q
Type I - Skeletal Muscle
A
slow-twitch motor units
23
Q
Type IIA - Skeletal Muscle
A
fast-twitch oxidative motor units
24
Q
Type IIB - Skeletal Muscle
A
fast-twitch produces greatest amounts of force production BUT for shorter periods of time
25
Smooth Muscle
involuntary muscle that lines internal structures such as blood vessels and intestines
26
Cardiac Muscle
involuntary muscle of the heart
27
Tendon
connective tissue that connects muscles to bones
28
Ligament
connective tissue within the joint that holds bones together
29
Cartilage
cushions the ends of bones
30
What is a useful breathing technique when working out?
Exhale as you exert force
31
Valsalva Maneuver
holding breath during intense muscle contraction, which can reduce blood flow to the brain and cause dizziness or fainting
32
What are the 3 types of grips?
Pronated
Supinated
Mixed
33
Pronated Grip
palm down or overhand grip
34
Supinated Grip
palm up or underhand grip
35
Mixed Grip
alternate over and underhand
36
What are the 3 types of hand spacing?
Regular
Narrow
Wide
37
Atrophy
a decrease in muscle fiber size
38
Hypertrophy
increase in muscle fiber size
39
Isometric
muscle contractions in which muscular tension is developed but no movement of a body part
40
Isotonic
muscle contractions in which there is movement of a body part
41
What are the two kinds of isotonic movements?
Concentric
Eccentric
42
Concentric
isotonic muscle contractions that results in muscles shortening
43
Eccentric
isotonic contractions in which the muscle exerts force while the muscle lengthens (negatives)
44
Isokentic
a constant-speed contraction as with Cybex Rehab System
45
Repetition
one complete contraction or action of an exercise
46
How long do reps usually last?
2-4 seconds
47
Exercise Form
maintaining good muscle load by following strict exercise form, smooth movement, full range of motion, and concentration
48
Set
some number of repetitions performed consecutively
49
Motor Unit
collective neuron and muscle fibers
50
What happens when a motor neuron fires?
"All" the muscle fibers it serves fire
51
How does motor unit recruitment work?
To achieve greater force/strength, the body recruits more motor units to accomplish the workload
52
Negative Work
exercise in which spotters raise the weight, lifter slowly lowers the weight
53
Prime Mover
primary muscle used during an isotonic movement
54
Abduct
move away from center line of body
55
Adduct
move toward center line of body
56
Extension
increase angle of joint
57
Flexion
decrease angle of joint
58
Pronation
rotating the forearm so palm faces down/backward
59
Supination
rotating palm so it faces up/forward
60
Plantar Flexion
ankle joint when toes are pointed forward
61
Dorsi Flexion
ankle joint when toes are moved towards shin
62
Drop Sets
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
What is the purpose of drop sets?
Pushing muscles to their absolute max
64
Super Sets
use of two exercises using "opposing" muscle groups in rapid succession before resting
65
Giant Sets
use 3-5 exercises in succession for the same muscle group with little rest in between
66
What are the three cycle periods for training?
Foundation and endurance
Extensive "hypertrophy"
Intensive "strength phase hypertrophy"
67
What is the foundation and endurance phase?
Used for muscle development; 40-50% of 1RM, usually 2 weeks
68
What is the extensive "hypertrophy" phase?
50-70% of 1RM for 3-4 weeks
69
What is the intensive "strength phase hypertrophy" phase?
80-100% of 1RM for 6-8 weeks
70
Compound Lifts
exercises that are multi-jointed movements that rely on multiple muscle groups to move 2+ joints through a range of motion
71
What are some examples of basic compound lifts?
Squat (ankle, knee, hip)
Bench Press (shoulder, elbow)
Dips
Deadlift
Rows
Pullups/chinups
Shoulder press
72
Isolation Lifts
exercises that use a single joint through the full range of motion
73
What are two examples of isolation lifts?
Bicep curl (elbow joint)
Leg extension (knee joint)
74
What muscle do biceps curls work?
Bicep
75
What muscles do leg extensions work?
Quadriceps
76
Bilateral Movements
movements that work both sides of the body simultaneously
77
What are two examples of bilateral workouts?
Squats
Deadlifts
78
Unilateral Movement
movement that works one side of the body at a time
79
What are two examples of unilateral movements?
Lunges
Step-ups
80
What are some benefits of unilateral movements?
Good carryover to movements used in sports
Strengthen important stabilizing joints to prevent injury
Strengthen core and increase core stability
81
Catabolism
Breaking down of muscle tissue
82
How are muscle fibers broken down and damaged?
Heavy lifting
83
Anabolism
Building up of complex molecules from smaller ones during recovery time between lifting days
84
What are the components of strength (myofibrillar) hypertrophy resistance training?
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
What are the components of endurance (sarcoplasmic) hypertrophy training?
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
What are the components of negative training?
Low reps (2-4)
Low sets (2-4)
Long periods of rest (1-2 minutes)
Very high weight (100-125% of 1RM)
87
How often should you use negative training
Once every 2 weeks
88
What are the concerns of negative training?
Muscle/tissue breakdown and soreness
89
What are the components of pure negative set training?
Average amount of reps (4-8)
Average amount of sets (4)
Higher weight (80% of 1RM)
90
Training To Failure
Repeating an exercise until the muscles can't produce significant force to continue to move the weight upwards
91
What are the four guidelines to training to failure?
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
What are the two categories of metabolic training?
Metabolic Resistance Training (MRT)
Cardio Interval Training (CRT) -- aka HIIT
93
Metabolic Resistance Training
Covers intense, efficient cardiovascular and muscular training
94
What kinds of workouts can MRT involve?
Supersets, circuits, speed, low rest, compound movements
95
Cardio Interval Training
Workout involving short, all-out bursts of a cardio-focused exercise
96
Fixed Exercise Load
Resistance, reps, sets, and rest remain the same throughout the exercise
97
Variable Exercise Load
Increased intensity workout where resistance and repetitions change throughout the exercise
98
Total Body Routine
Identify exercises to include all large muscles in body and complete during the workout
99
Split Routine
Work identified muscle parts one day while others rest, typically include 4, 5 or 6 day split
100
What is an advantage of total body routines?
Get everything done in one day
101
What are two disadvantages of total body routines?
Time consuming, muscle fatigue
102
What are two advantages of split routines?
Less time in gym
Muscles able to perform toward their maximum
103
What is a disadvantage of split routines?
Muscle parts may not be getting enough rest even on the day off for that body part
104
Periodization
Training method where you cycle your routine for muscle peak performance and muscle rest to keep muscles growing and getting stronger
105
Strength
Ability to lift a load
106
Speed
rate in which you can activate muscle and movement
107
Power
combo of strength and acceleration
108
Bodybuilding
progressive resistance exercise to develop one's musculature for aesthetic purposes
109
Insertion
distal (away from center of body) attachment
110
Origin
proximal (center of body) attachment
111
What muscles are used in the bench press?
Pecs
Front deltoids
Triceps
112
What muscles are used in lat pulldowns?
Latissimus dorsi, biceps, rear delts, rhomboids, traps
113
What muscles are used in the leg press?
Quads, hamstrings, glutes and calves
114
What muscle is used in the leg extension?
Quads
115
Abduction
to move away from vertical midline of body
116
Adduction
to move toward vertical midline of body
117
Rotation
movement around vertical axis of the body by a limb
118
What are the two types of rotations?
Internal and external
119
Internal Rotation
movement towards body
120
External Rotation
movement away from body
121
Plyometrics
exercises that involve jumping or explosive movements
122
Burnout
Designed set at 40-50% of 1RM where you do max number of reps possible
