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5 Cards in this Set
- Front
- Back
TRAINING FOR STRENGTH VERUS ENDRUANCE
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* 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 |
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SYMPTONS OF OVERTRAINING
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- Lack of energy
- decreased physical performance - fatigue depression - aching muscles & joints - Susceptibility to injury |
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BENEFITS OF A WELL ROUNDED MUSCULAR FITNESS PROGRAM
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- improved performance of physical activities
- Prevention of injuries - Improved body composition/metabolic rate - enhanced self-image - Improved muscle & bone health w/ aging |
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CONSTANT VERSUS VARIABLE RESISTANCE
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* 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 |
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FAST TWITCH VERSUS SLOW TWITCH MUSCLE FIBERS
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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 |