Muscular Endurance Flashcards
Weight Machines (positive)
- easy to learn
- safe to use
- greater muscle stimulus
What are the training principles?
Overload, progession, specificity, reversibility, individuality
Weight Machines (negatives)
- no variation in movement
- not a 1 size fits all
- machines are stabilized
Free weights (Positives)
- exercises are functional/not restricted in movement
- excersizes require additional supporting muscles in stabilizing
free weights (negatives)
- some techniques are challenging
- high potential for injury
anaerobic
more intense, but shorter in duration than aerobic exercise
aerobic
Physical exercise of low to high intensity that depends primarily
Fast Twitch vs Slow twitch
Fast twitch has a greater capacity for anaerobic work like sprinting vs slow twitch which has a greater capacity for aerobic work like long distance running
Isometric
muscle contraction when muscle contracting exerts equal fore to resistance
ex) plank/ wall sit
Eccentric
when the muscle lengthens and exerts less force than the resistance ; negative phase
ex) flexed into relaxed
Concentric
muscle contraction when muscle exerts a force greater than the resistance and shortens; positive phase
ex) resting bicep curl into a flexed bicep curl
benefits of resistance training
- improvement of muscular strength and endurance
- improvement of bone density
- improvement of mobility
- improved posture
- healthy outlet for stress management
body weight (positives)
- functional and not restricted
- require additional muscles to support stabilizing
body weight negatives
- less options for increasing/decreasing resistance
- limited modifications
Strength
max amount of force generated by a muscle group during a single repetition
Endurance
ability of a muscle to generate force for an extended period of time
flexibility
ability of a joint to move through its normal full range of motion
atrophy
loss of muscle mass due to lack of use
hypertrophy
increase in muscle mass because of exercising
cardiac muscles
involuntary; only found in heart
Smooth muscles
involuntary
found in walls of throat, stomach and intestines for digestive purposes
skeletal muscles
voluntary muscles that provide force needed to move the bones
how many muscles in the body?
600
muscle contraction NEEDS
ATP energy + electrical stimulus
muscle damage and repair
working out = muscles seperating. days inbetween + sleep = muscle repair and muscle growth
