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BPK 143 > Week 3 > Flashcards

Week 3 Flashcards

1
Q

Higher levels of muscular strength are associated with

A
  • lowering all causes of mortality & functional limitations
  • improving neuromotor fitness/flexability
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2
Q

Muscular strength can be developed simultaneously with

A

aerobic endurance capacity

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3
Q

Strength training improves

A
  • functional capacity
  • longevity
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4
Q

Muscular strength definition

A

the amount of force that a muscle can produce in 1 max effort

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5
Q

Muscular endurance definition

A

ability of a muscle group to perform repeated contractions

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6
Q

Muscular Power definition

A

ability to produce a force quickly

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7
Q

Muscular hypertrophy definition

A

an increase in the size of muscle fibres

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8
Q

What is the sufficient overload

A

60-80% of a muscles maximum force

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9
Q

Frequency in RT

A

2-3 days/week with a rest day inbetween

  • influenced by exercise selection, level of trainer, recovery ability, training goals
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10
Q

Intensity in RT definition

A

High intensity = high load low reps (max strength)

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11
Q

8-12 RM improves strength in

A

most adults

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12
Q

10-15 RM improves strength in

A

middle age & older people

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13
Q

Maximal strength intensity range

A

1-6RM, 85-100% of 1RM

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14
Q

Hypertrophy intensity range

A

6-12RM, 70-85% of 1RM

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15
Q

Muscular endurance intensity range

A

10-15RM for novice/intermediate

15-20RM for advanced

70% of 1RM

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16
Q

Training volume definition

A

summation of the total number of sets and reps

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17
Q

Calisthenics details

A
  • dont need special equipment
  • disadvantage in planes of movement
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18
Q

Machine details

A
  • safer
  • less skill required
  • easier to change weight
19
Q

Free weight details

A
  • additional musculature required
  • more skill required
  • more design options
20
Q

Fundamental Movements

A

back squat
overhead squat
deadlift
bench press
shoulder press
db lunge
bicep curl

21
Q

Knee extension details

A
  • less hamstring actiity than with squat
  • increased ACL stress through extension
  • patella was more laterally displaced than when squatting
22
Q

Core exercise benefits

A
  • stabalizes the spine
  • fixes imbalances that cause lower back pain
23
Q

Exercise Order

A
  1. primary -> assitance
  2. multijoint -> single joint
  3. large groups -> smaller groups
  4. high intensity -> low intensity
24
Q

rest periods for stength

25
rest periods for hypertrophy
30s to 90s
26
rest periods for muscular endurance
less than 30s
27
Movement velocity 2:0:2 rule
2 second concentric 2 second eccentric
28
Health benefits from circuit training
increased VO2max, stength, endurance, body composition
29
Circuit training consists of
muscular endurance ad aerobic exercises
30
muscle benefit of circuit training
can recruit more muscle groups than traditional aerobic programs
31
Adaptations to RT
hypertrophy gain in lean body mass loss of fat increased bone density increased ligament/tendon strength/thickness
32
Males are stronger because
-they are larger -they have a larger percentage of muscle - higher levels of testosterone
33
Older males and females gain strength by
neural adaptation
34
Young males gain strength by
increasing muscle size
35
Research in exercise science is about
quantifiying relationships between variables - variables represent subjects characteristics, results of fitness
36
Crossover design experimental research
each group recieves both treatments during different time periods
37
Gold standards for interpreting research
1. systematic review 2. meta-analysis (combining studies for better stats)
37
Double blind RCT research
researchers and participants dont know whos getting the treatment/placebo - sometimes even data is analyzed blind
38
Epidemiological/observational studies (EOS)
- cheaper - observe correlation between variables
39
EOS criteria
- association must be repeatable/strong/logical - need hypothesis - dose/response relationship must be logical - cannot have any other causation
40
Case report definition
detailed report of the diagnosis, treatment, response, follow up of an individual patient
41
SSE definition
designing a regime for yourself and testing the paramaters before and after - you can only claim it works for the individual
42
Confirmation Bias
peoples tendancy to process info based on their existing beliefs
43
fallacy definition
an incorrect reasoning in logic that undermines an arguments validity

BPK 143 (11 decks)

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