Muscular Fitness Flashcards
bone density reaches it’s peak around age ___.
20
in what way can resistance training benefit individuals with type II diabetes?
improve insulin sensitivity: more muscle area for insulin-stimulated glucose uptake
what exercises are commonly used for assessing muscular endurance?
abdominal curl up test
push up test
Relative Muscle Endurance?
the max amount of weight a person can lift according to their body mass, age and gender
Absolute Muscle Endurance
measurement of # repetitions applied over time with a set weight not accounting for body weight
is a muscular endurance test more concerned withe the amount of force produced by a contraction or the duration of force application?
duration of force application
Muscular endurance
ability of a muscle group to repeatedly contract over a time until failure due to fatigue
expound on muscular endurance in a weaker individual vs. a stronger individual
a stronger individual may have a higher 1RM but will likely have less endurance than an individual with a lower 1RM who can sustain contraction for longer
what is the most common anaerobic test?
wingate
what is the wingate test?
30-sec all out test at a resistance of (0.075 × kg of body mass)
what 3 things does the wingate test provide?
1) peak power
2) mean power
3) fatigue index
Peak Power
greatest work performed during the 1st 5 sec
Mean Power
total work performed during the entire 30 sec
Fatigue Index
indication of fast-twitch fiber proportion
name 4 strength assessment tests
vertical jump, long jump, medicine ball throw, wingate
Power
can be defined as ones ability to perform work in a given time
what is the gold standard for measuring strength?
1RM
What are the disadvantages to isometric strength testing
It is specific to a one joint angle and not as functional or related to sport performance
what are the advantages of isometric strength testing?
portable, safe, reliable, inexpensive
what are the advantages of dynamic strength testing?
more correlated with functional performance, inexpensive (with some equipment)
what are the disadvantages of dynamic strength testing?
less safe, more expensive (with some equipment), it is measuring the weakest point in the ROM
Integrated status of muscular components
Muscular Fitness
strength, endurance, and power
three components of muscular fitness
Maximal force a muscle or group of muscles can generate (Peak torque, 1RM)
strength
Ability of the muscle to make repeated contractions at a submaximal
endurance
The rate of Performing Work (strength x speed)
power
describe the relationship between tendon stiffness and power
the stiffer a tendon is (higher integrity) the more passive force can contribute to contraction
