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KNSS 214: Introduction to Personal Fitness > Muscular Fitness > Flashcards

Muscular Fitness Flashcards

1
Q

Name the 5 components of muscular fitness.

A
  • muscular strength
  • muscular endurance
  • muscular power
  • hypertrophy
  • hyperplasia
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2
Q

Define muscular strength.

A

ability of a muscle to exert maximum force against a resistance (ie. 1RM)

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3
Q

Define muscular endurance.

A

ability of a muscle to exert sub maximal force repeatedly over time

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4
Q

Define muscular power.

A

ability to generate maximum force quickly (strength and speed)

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5
Q

Define hypertrophy.

A
  • increases in the size of the cell

- opposite is atrophy: loss of muscle cell size

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6
Q

Define hyperplasia.

A

increase in the number of muscle cells

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7
Q

Name 2 factors that affect muscular fitness.

A
  • neural function

- muscle fibre type

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8
Q

Describe neural function.

A
  • motor neurons + muscle fibres innervated = motor unit
  • number of fibres can increase “neural” input
  • firing rate of signal from the nervous system can increase “neural” input
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9
Q

What is the first adaptation for increases in muscular strength (also the first adaptation lost with detraining)?

A

neural function

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10
Q

Describe muscle fibre type.

A
  • genetically predetermined

- can be altered with training

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11
Q

Generally describe type I and II muscle fibres.

A
  • type I: increased aerobic capacity

- type II: produce more force

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12
Q

Strength training results in increases in:

A
  • muscular strength, endurance, and power
  • tendon and ligament strength
  • bone strength
  • resting metabolic rate
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13
Q

Strength training results in improvements in:

A
  • overall health
  • functional ability (ADLs: activities of daily living)
  • posture
  • self-image
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14
Q

Strength training results in a reduced risk of:

A
  • injury (esp. low back pain)
  • development of osteoporosis
  • HR and BP (over time)
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15
Q

What happens to muscular fitness as we age?

A
  • increased loss of lean body mass with age (sarcopenia, 4-6 lbs lean mass per decade of life)
  • decreased overall strength and power
  • decreased strength/integrity of myofilaments
  • decreased functional ability (ADLs)
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16
Q

Name 4 effects that a strength training program for older adults can have.

A
  • improve balance and mobility
  • make ADLs easier
  • decrease risk of injury
  • increase bone mineral density
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17
Q

How does muscular fitness vary with gender?

A
  • muscle quality is he same: decreased strength and power in females
  • differences lie in the hormones: testosterone levels
  • men have greater amounts of testosterone and higher number of muscle fibres, meaning greater potential for hypertrophy
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18
Q

Describe 1RM.

A
  • maximum resistance that an individual is able to lift in 1 effort
  • can be difficult to determine if it is a beginner
  • trial and error used
  • fatigue may be a factor
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19
Q

What is the safest way to determine 1RM?

A

estimate: determine 1RM from the number of reps completed

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20
Q

Name one test to assess strength.

A

hand grip dynamometer

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21
Q

Describe the hand grip dynamometer test.

A
  • isometric test of grip strength
  • correlates to overall body strength
  • not readily available
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22
Q

What tests could be done to assess endurance? How would they be performed?

A
  • pushups, box jumps, dips, crunches
  • determines max reps from each exercise
  • easy and inexpensive to perform assessment
23
Q

Name and describe one test to assess power.

A
  • vertical jump
  • explosive power in the lower body
  • easy to perform and measure
24
Q

What is overload training?

A

demands on muscle must be increased systematically and progressively over time and resistance must be significant

25
Q

How is strength increased with overload training?

A
  • increased ability of muscle fibres (stronger contraction)

- more fibres recruited per contraction

26
Q

Name 5 ways to overload in strength training.

A
  • increase weight
  • increase number of repetition
  • increase or decrease speed
  • decrease rest period
  • increase volume (sets x reps x weight)
27
Q

What is specificity?

A
  • adaptations are specific to the type of training

- especially important in sport specific training

28
Q

Describe the training volume when the goal is hypertrophy.

A
  • higher training volumes

- lower intensity

29
Q

Describe the training volume when the goal is strength and power.

A
  • lower volumes

- higher intensity

30
Q

In determining training volume, the volume should not increase by more than __%.

A

5%

31
Q

What does FITT-VP stand for?

A
  • frequency
  • intensity
  • time
  • type
  • volume
  • progression
32
Q

What is periodization (variation) and why is it used?

A
  • cycling through training objectives in phases (ie. hypertrophy, endurance, strength)
  • used to prevent overtraining
33
Q

What are the 3 types of periodized training?

A
  • classical
  • reverse
  • undulating
34
Q

Describe classical periodized training.

A

starts with high volume with low resistance then progresses to low volume with high resistance (strength gains)

35
Q

Describe reverse periodized training.

A

starts with low volume with high resistance then progresses to high volume with low resistance

36
Q

Describe undulating periodized training.

A
  • moving through phases and varying volumes and resistances
  • hypertrophy –> endurance –> strength
  • SEE GRAPH
37
Q

What are the 4 principles of strength training?

A
  • mode
  • resistance (intensity)
  • sets
  • frequency
38
Q

What is the isometric mode? What are the benefits?

A
  • muscle contraction produces little to no movement

- benefits: gymnastics or recovery from back injury; static contractions

39
Q

What is the dynamic mode? What are the benefits?

A
  • muscle contraction produces movement with concentric and eccentric phases
  • benefits: strength is gained through full ROM, easily measure weight lifted
40
Q

Describe the resistance/intensity principle of strength training.

A
  • approx. 80% of maximal for strength gains (12 reps then increase weight *depends on exercise)
  • will depend on exercise: single vs. multi joint, muscle mass, and trained vs. untrained
41
Q

What are sets?

A
  • number of reps performed per exercise

- circuit is an alternative

42
Q

Describe the frequency principle of strength training.

A
  • number of days per week (2-3 days per week)
  • more if the routine is split up (specific muscle groups on different days)
  • allow 48-72 hours of rest in between workouts
  • across 8 consecutive weeks (minimum)
43
Q

What are the benefits of using free weights (dumbbells, bar and plates) for strength training?

A
  • required to move weight training through entire lifting motion (without the assistance of a machine)
  • provide greater strength as more muscle groups are required
  • less expensive, wide variety, portability
  • coordination and balance improved
  • no worry about sizing
44
Q

What are the benefits of using machines for strength training?

A
  • safety (especially for beginners), little skill required (shown how to use them)
  • isolation of muscle groups
  • time
  • greater ROM (vs. natural ROM), but could result in injury
  • rehabilitation
45
Q

How can exercise be varied regarding joints?

A
  • single vs. multiple joints

- unilateral vs. bilateral

46
Q

Give an example of a single joint exercise.

A

bicep curls

47
Q

Give examples of multi joint exercises, and explain why they are beneficial.

A
  • squats
  • deadlifts
  • bench press
  • more complex, develop more strength
48
Q

Describe plyometrics.

A
  • explosive (speed and strength)

- used after a baseline level of fitness and skill is achieved

49
Q

Describe core strength exercises.

A
  • abdominals + spine

- back health, posture, balance

50
Q

Describe resistance band exercises.

A
  • elastic, constant resistance

- strength, mobility, functional ability and rehabilitation

51
Q

How do you estimate 1RM?

A

ex. 4 reps at 100 lbs
4 reps = 90% 1RM (see chart)
1RM = 100 lbs lifted/0.90
1RM = 111 lbs

52
Q

What is the CSEP recommended frequency (per week), intensity, repetitions, rest, sets, tempo, time (duration of 1 set) and method of progression for strength training?

A
  • frequency: 2-3/week, full or half body split
  • intensity: 80-100% of predicted 1RM
  • repetitions: 1-8
  • rest: 2-3 mins. between sets
  • sets: 3-6
  • tempo (speed): slow, controlled
  • time (duration of 1 set): less than 10 seconds
  • method of progression: load
53
Q

What is the CSEP recommended frequency (per week), intensity, repetitions, rest, sets, tempo, time (duration of 1 set) and method of progression for hypertrophy training?

A
  • frequency: 3-6/week, half body to 1-3 muscle group split
  • intensity: 70-85% of predicted 1RM
  • repetitions: 6-12
  • rest: 1-2 mins. between sets
  • sets: 2-5
  • tempo (speed): slow-moderate
  • time (duration of 1 set): 10-30 seconds
  • method of progression: reps then load
54
Q

What is the CSEP recommended frequency (per week), intensity, repetitions, rest, sets, tempo, time (duration of 1 set) and method of progression for endurance training?

A
  • frequency: 2-3/week, full or half body split
  • intensity: 50-75% of predicted 1RM
  • repetitions: >12-15, 15-25
  • rest: 0-1 mins. between sets
  • sets: 2-3
  • tempo (speed): slow for <10-15 reps. Moderately fast for >15 reps.
  • time (duration of 1 set): 30-60+ seconds
  • method of progression: reps or sets

KNSS 214: Introduction to Personal Fitness (13 decks)

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