Muscular Strength & Endurance Flashcards
What is strength?
shorter duraiton with a high intensity
max amoung of force a muscle can produce in a single effort
absolute strength: one repition
relative strength: based on a reference like body weight or muscle mass
What is Endurance?
the ability of the muscle to exert force repeatedly against resistance.
continously over time
long duration, low intensity
What are the three muscle types?
cardiac - criss cross that contracts - Heart
smooth - intrinsit muscles - in the stomach
skeletal - upper body
movements of muscles
Excitability- recieve nervous stimulus
contractability - muscels only pull in
extendability - stretched to a point
elastic - can change shape to a point
parts of a skeletal muscle
it includes sacromeres, fibers, actin & myosin
epimmysium, periysium, endomysium
What are sacromeres?
When the muscle receives a nerve impulse, the muscle contracts using the myosin and actin filaments
motor unit
different simuli travel throug hte motor nerves to the spinal chord to the musles to tell them to move
Fiber types in Muscle
Type 1 - slow twitch - uses O2 as fuel - re-synthesize ATP
Type 2 - fast twitch - tire more quickly, kick in for faster exercise
types of muscles contractions
Isotonic: (same tension) includes concentric muscle (shortens) and eccentric (extending)
Isometric: ( Same length) - muscle in same position
Isokinetic: (Same speed)
Isokenetic and Isotonic are dynamic stretches
Isometric is a static stretch
physiological adaptations to strength training
hypertrophy - increase in muscle volume
hyperplasia - increase in number of cells in muscles
physiological adaptations to endurance trainng
hypertrophy - increase in muscle volume
more fibers in your muscles
causes muscle efficiency - increased activity in enzymes
nerve adaptation to resistance training
increase in EMG activity
faster reaction times and better agility becasue there are more motor units used at the same time.
Benifits of muscular endurance
improves spine and postural muscles
builds muscle so you don’t tire out as fast
daily tasks are easier
what are some Benifits of strength training?
improves your everyday activities
better posture and toned muscle
less muscle problems - hypokinetic
reduces injuries
what are the three body types?
ectomorph, endomorph, mesomorph
strength depends on your initial level of strength, age, hormones, genetics
how can you lose strength?
depends if you are maintaining it and keeping up with working out
ageing process: loosing muscle mass as you get older is called Sarcopenia
Three spine posture problems
- kyphotic spine - round back and bent spine
- lordosis spine - exaderated curvature by the hips
3.scoliosis spine - crooked spine, can be fixed through surgery or physiotherapy
types of training!
static: isometric
Dynamic: eccentric, isokinetic, concentric
6 Principles applied to strength fitness training
- specificity -training specific muscles
- overload - increasing insensity of workload, making it harder to see improvements
3.progressive overload - reversibility - decreasing strength
- individuality - everyone is different
- diminishing returns - less improvement as you gain more strength
what is the F.I.T.T formula?
frequency, intensity, time, type
What are supplements?
builds more muscle
helps with nutritional needs
What is creatine?
made from amino acids
used for high intensity short term energy production
increasing body mass
what are ergogenic aids?
inhances preformance
taken to inhance their work output
what is caffine?
it stimulates the CNS
makes you more awake
stimulation of epinephrine
increases fat oxidation and glycogen
performance: 3-6 mg/kg body weight
increases adrenaline
What is Bicarbonate?
you need alot of it to see effects, does not taste good
often associated with cramping, diarrhea, flatulence
Anabolic steroids
produced to mimic testosterone
helps with muscles building, and becoming more buff
not helathy for you, but they work
