Resistance Exercise (Ch. 6) Flashcards
1
Q
Strength
A
The force-producing capacity of a muscle.
2
Q
Power
A
Work produced by a muscle per unit of time.
3
Q
Endurance
A
The ability to perform repetitive or sustained activities over a prolonged period of time.
4
Q
Overload principle
A
To improve muscle performance, the muscle must be challenged to perform at a greater level than it is accustomed to.
5
Q
SAID principle
A
- Specific Adaptation to Imposed Demands
- To improve a specific muscle element, the resistance program should match the constructs of that element.
- Body systems can adapt over time to the specific stresses placed on them (Wolff’s law).
6
Q
Reversibility principle
A
- Adaptive changes are reversible unless training is used functionally or in maintenance programs.
- Detraining begins 1-2 weeks after cessation of resistance training and continues until training effects are lost (2-4 weeks).
7
Q
Specificity
A
Exercises should mimic the desired function.
8
Q
Type I muscle fibers
A
- Endurance
- High resistance to fatigue
- Slow twitch
- Slow max muscle shortening velocity
- High capillary density
- Aerobic energy system
- Small diameter
9
Q
Type IIA muscle fibers
A
- Intermediate resistance to fatigue
- High capillary density
- Fast twitch
- Aerobic energy system
- Fast max muscle shortening velocity
- Intermediate diameter
10
Q
Type IIB muscle fibers
A
- Low resistance to fatigue
- Fast twitch
- Low capillary density
- Anaerobic energy system
- Large diameter
- Fast max muscle shortening velocity
11
Q
Signs and symptoms of muscle fatigue
A
- Possible pain or cramping
- Shaking or trembling of the contracting muscle
- Unintentional slowing of contraction velocity with successive repetitions
- Jerky or inconsistent active movements
- Use of substitute motions
- Inability to continue low intensity physical activity
- Inability to complete the movement pattern through the full range of available motion against the same resistance as before
12
Q
Muscle during childhood
A
- At birth, muscle mass = 25% body weight
- Total number of muscle fibers is established before birth or during early infancy
- Muscle fiber size increases linearly until puberty
13
Q
Muscle during adolescence
A
- Rapid growth in muscle fiber size and muscle mass (>30% per year)
- Rapid increase in muscle strength
- Marked difference between strength levels in boys and girls
- Boys will have more muscle hypertrophy with strength training
14
Q
Muscle during young - middle adulthood
A
15
Q
Explain force-velocity curve
A
- During a max effort concentric contraction, as the muscle shortening velocity increases, the force the muscle can generate decreases.
- During a max effort eccentric contraction, as the velocity of active muscle lengthening increases, force production initially increases and then quickly levels off.
