Muscular Strength and Endurance - MidTerm Flashcards
Muscular strength
The maximal ability of a muscle to generate force
The maximal amount of force a muscle can make in one try (low reps and high weight)
Muscular endurance
The ability of a muscle to generate a submaximal force over and over again
The ability of a muscle to perform a task over and over again without fatigue (high reps and low weight)
Isotonic exercise
A type of exercise in which there is movement of a body part; most exercise or sports skills are isotonic exercise; also called dynamic exercise
Exercises where you move your body to work; examples are crunches, squats, burpees, chair dips, push ups, etc.
Isometric exercise
A type of exercise in which muscular tension is developed but the body part does not move; also called static exercise
Exercises where you put tension on the muscles but don’t move the body; examples are planks, wall sits, etc.
Muscle fiber recruitment
The process of involving more muscle fibers to increase muscular force
The involuntary way the body uses more muscle fibers to provide more strength for a task/exercise
Progressive resistance exercise (PRE)
Application of the overload principle to strength and endurance exercise programs
Increasing the work load; exercising with more weight or repetitions over time, where the muscles will be stressed for greater fitness
Hypertrophy
An increase in muscle fiber size
An increase in the size of your muscles due to an increase in the size of the fibers (most common way to increase muscle size)
Hyperplasia
An increase in the number of muscle fibers
The formation of new muscle fibers that makes the muscle larger (less common)
Set
The number of repetitions performed consecutively without resting
The number of times you perform an exercise without stopping or taking a break
Slow-twitch muscle fibers
Muscle fibers that contract slowly and are highly resistant to fatigue; these fibers have the capacity to produce large quantities of ATP aerobically
Muscles used for endurance exercise because they don’t get tired easily; are less powerful than other muscle types
Fast-twitch muscle fibers
Muscle fibers that contract rapidly but fatigue quickly; these fibers have a low aerobic capacity and produce ATP anaerobically
Muscles used for strength or speed exercises; produce the most power but fatigue quickly
Intermediate muscle fibers
Muscle fibers with a combination of the characteristics of fast- and slow-twitch fibers; they contract rapidly and are fatigue resistant because they have a well-developed aerobic capacity
These muscle fibers contract and produce more force than slow-twitch fibers but contract and produce less force than fast-twitch fibers
Specificity of training
The concept that the development of muscular strength and endurance, as well as cardiorespiratory endurance, is specific to both the muscle group exercised and the training intensity
In order to see performance improvement, you must train the muscles you plan to use in the way you plan to use them; you won’t get stronger if you don’t lift heavier – and muscles don’t get stronger if you don’t train them in your exercise routine
Resting metabolic rate
The amount of energy expended during all sedentary activities
The amount of energy used when your body is not active, such as when you are sitting, reading, sleeping, and digesting food; the amount of energy needed by your heart and respiratory muscles, as well as the amount needed to maintain body tissues
