Week 4- Muscular fitness Flashcards
What are the benefits of strength training in everyday life?
- Reduces joint and/or muscle injuries from exercise
- Reduces low back pain
- Delays and reduces age-related decreases in strength
- Helps prevent osteoporosis
- Increases resting energy expenditure (also called resting metabolic rate)
What is the Muscle Structure and Function?
- Primary function:
- provide force for movement
- maintain posture and regulate temperature
- Muscles shorten or lengthen, causing bones and body to move
- Muscle structure: fibers, fascia, tendons
Motor nerves and muscle fibres are what?
motor unit
motor unit functions
- Transmits an impulse (electrochemical signal) from the spinal cord to the muscle
- generally has numerous terminal branches at the end of its axon and thus innervates many different muscle fibers
What happens when a motor neuron fires an impulse/ action potential?
all of the fibers that it serves are simultaneously activated and develop force
The extent of control of a muscle depends on what?
- the number of muscle fibers within each motor unit
- a few muscle fibers innervated = fine motor control
- many muscle fibers innervated = gross movement
What is the different of slow vs fast twitch fibres?
Slow twitch:
- Contracts slowly
- Generates little force but is resistant to fatigue
- Capacity to produce a large amount of ATP aerobically
Fast twitch:
- contracts quickly
- generates a lot of force but fatigues quickly
- low aerobic capacity
- Good at producing ATP anaerobically
what can training do to the types of fibres?
They can alter them
ex: training for a marathon will produce more slow twitch fibres
What is fibre recruitment?
the process involving more muscle fibres to increase muscle force
The amount of force muscle can generate is based on what?
1) size of the muscle
(the larger the muscle, the greater the force produced)
2) Number of muscle fibres produced during a movement
(the more fibres stimulated, the greater the force)
what are the three Skeletal Muscle Exercise Classifications?
Isotonic: Dynamic
Movement of a body part / joint
Isomentric: Static
No movement of body part, uses muscle tension
Isokinetic: Constant velocity
Uses machines that provide resistance throughout the full range of motion
What are the three muscle action classifications?
1) Isometric action:
static, involves no movement
2) Concentric action:
shortening fo the muscle against gravity/ force
3) Eccentric action:
Lengthening of the muscle against gravity/ force
what are examples of testing muscular strength and muscular endurance?
muscular strength:
1 rep max test
Muscular endurance test:
Push up test
sit up/ curl up test
what is progressive resistance exercise? (PRE)
- an application to the overload principle
- progressively increases the resistance durign training
What is specificity of training?
- Development is specific to:
1) Muscle group being exercised
2) Training intensity - High-intensity training increases muscle size and strength
- Low-intensity training increases endurance
