Muscle action Flashcards
Most resistance exercises include what two actions?
Concentric and eccentric muscle action
What is concentric CON muscle action?
When the muscle is shortened as it is activated
What is eccentric ECC muscle action?
When the muscle is lengthened as it is activated
What is repetition velocity?
When the force is equal to the mass times acceleration, significant reductions in force can occur when repetitions are moved slowly
When does intentionally slow velocity occur?
use of submaximal loads the individual has greater control of the velocity
When does unintentional slow velocity occur?
attempting to exert maximum force but due to high loading or fatigue the weight travels at slow velocity
What is the SAID principle?
Specific adaptations to impose demands
One of the most critical principles for the strength and conditioning practitioner to keep in mind while designing a program is
Specific adaptations to impose demands [SAID]
What is muscular strength?
The ability of the neuromuscular system to generate force.
What exercises should be emphasized for optimal gains?
Multiple joint exercises
How long should a rest periods be for fundamental exercises
Rest periods should be 2 to 3 minutes between sets
How long should rest intervals be for assistance exercises?
The rest interval should be 1 to 2 minutes between sets
What Is increased by performing grader work in the same amount of time or by performing the same working last time?
What is muscular power
To move back or slow down is?
What is regression
The act of moving forward or advancing towards a specific goal is?
What is progression
Progressive overload, variation, specificity. Are three general principles of
Progression
The gradual increase of stress placed on the body during resistance exercise training is
Progressive overload
What is the alteration of acute program variables overtime
variation
To ensure long-term gains in performances, it is imperative to plan systematic changes in
Exercise choice, intensity, volume and repetition velocity
Training adaptations that are specific to the muscle action that is involved regarding the speed of movement, range of motion, muscle groups training, energy systems involved, and intensity and volume of training
Specificity
What are the three basic training principles
Overload, variation, specificity
What is overload?
Increase were started off. Overload involves providing an appropriate stimulus for attaining a desired level of physical physiological or performance adaptation
A measure or estimate of the total performed and is strongly related to total energy expenditure
Training volume
A logical face method of manipulating training variables in order to increase the potential for achieving specific performance goals
Periodization
Macro cycle, Meso cycle, micro cycle. Are you three stages of
Periodization
What is macrocycle?
The long length cycle of in Periodization
What is mesocycle?
The middle – length cycle of Periodization
What is micro cycle?
Short length cycle of Periodization
what Periodization stages include
- preparation
- competition
- peeking
- transition or active rest
The macro and meso cycle can contain
A high volume phase usually lasting a few weeks designed to sport specific fitness
General preparation [GP]
Relatively high volume training in which the exercises are more specific to the activity
Specific or special preparation [SP]
How long does it take for muscle deconditioning
Two weeks
What is an example test of muscular strength
One rep max
What are examples/demonstrations of muscle endurance?
Plank, Curl up, set up, push-ups, wall sit.
What are the 3 types of muscle action/movement?
Isometric
Isokinetic
Isotonic
What is isometric?
Contraction without movement. Such as planking and stability exercises.
What is isokinetic?
It is a fixed range of motion/movement not impacting the speed.
What is isotonic?
Either concentric or eccentric muscle action with the same tension
Which muscle action based on the length of muscle has more power?
Eccentric muscle action
Muscular strength adaptations include
Specificity of isokinetic, Isotonic, and isometric actions.
Male versus female
What is unilateral strength exercise
Exercises involving a single limb
What are the initial adaptations to muscular strength development
Miral adaptations generally impacting earths fast and slow muscle fibres
What is muscle fibre transformation
Muscle strength adaptation
Is a push or pool for Linear your force or a twist for a rotating force also called torque
Force
Is the quantity of motion that an object possesses. It is calculated as the velocity multiplied by the mass
Momentum
Is the force applied multiplied by the distance to move the volume
Work
Is the rate of doing work, work divided by the time over which the work is completed
Power
The trade off of distance and force is called
Mechanical advantage
