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5 Cards in this Set

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TRAINING FOR STRENGTH VERUS ENDRUANCE
* Strength: ability to generate force during a maximal effort
Ex/ benchpress
- assessed by 1 RM (repetitious maximum) test; weight that can be lifted & once
- include at least 1 set of 8-12 repetitions (enough to cause fatigue) of 8 to exercises, along w/ warm-up & cool-down periods; program should be carried out 2-3 nonconsecutive days per week
* Endurance: ability to resist fatigue while holding/repeating a muscular contraction
Ex/ push-ups, sit-ups
- assessed by # of reps; high # of repetitions
* Dynamic (Isotonic): involves a muscle contraction w/ a change in the length of the muscle
A. concentric (muscle applies enough to force to overcome resistance)
B. eccentric (resistance is > than force applied by the muscle & the muscle lengthens as it contracts)
* Static (Isometric): involves a muscle contraction without a change in the length of the muscle or the angle in the joint on which the muscle acts
- Useful for strengthening muscles
SYMPTONS OF OVERTRAINING
- Lack of energy
- decreased physical performance
- fatigue depression
- aching muscles & joints
- Susceptibility to injury
BENEFITS OF A WELL ROUNDED MUSCULAR FITNESS PROGRAM
- improved performance of physical activities
- Prevention of injuries
- Improved body composition/metabolic rate
- enhanced self-image
- Improved muscle & bone health w/ aging
CONSTANT VERSUS VARIABLE RESISTANCE
* Constant: uses constant load throughout a joint’s entire range of motion
- Problem: b/c of diffs in leverage  muscle is stronger & weaker in some points
* Variable: load is changed to provide maximum load throughout the entire range of motion
- uses machines to place stress on muscles
FAST TWITCH VERSUS SLOW TWITCH MUSCLE FIBERS
Fast Twitch:
- Contract rapidly & forcefully
- Fatigue quickly
- Primary energy system is anaerobic
(Ex/ sprinter)
Used in short-term activities requiring strength as power



Slow Twitch:
- contract more slowly & less forcefully
- fatigue resistant
- primary energy system is aerobic
(ex/ marathoner)
- used in endurance activities