Fitness For Life Chapters 4 And 5

Front 1

muscular strength

Back 1

the ability to generate force during a maximal effort

Front 2

muscular endurance

Back 2

ability to resist fatigue while holding or repeating a muscular contraction

Front 3

muscle fiber

Back 3

a single muscle cell

Front 4

myofibrils

Back 4

protein structures that make up muscle fibers

Front 5

hypertrophy

Back 5

an increase in the size of a muscle fiber, usually stimulated by muscular overload

Front 6

atrophy

Back 6

a decrease in the size of muscle cells

Front 7

hyperplasia

Back 7

an increase in the number of muscle cells

Front 8

slow-twitch fibers

Back 8

fatigue resistant recruited for endurance activities. can't give out as much power

Front 9

fast-twitch fibers

Back 9

muscle fiber that contract rapidly and forcefully but fatigue quickly. used for quick strength and power

Front 10

power

Back 10

the ablity to exert force rapidly

Front 11

motor unit

Back 11

amotor nerve connected to one or more muscle fibers

Front 12

What are benefits of muscular strength and endurance?

Back 12

Improved performance of physical activities
injury prevention
imporved body composition
enhanced self-image and quality of life
improved muscle and bone health with aging
prevention and management of chronic disease

Front 13

repetition maximum

Back 13

the maximum amount of resistance that can be moved a specified number of times

Front 14

isometric exercise

Back 14

exercise involving a muscles contration without a changed in the length of the muscle

Front 15

isotonic exercise

Back 15

exercise involving a muscle contraction with a change in the length of the muscle

Front 16

concentric muscle contraction

Back 16

an isotonic contraction in which the muscle gets shorter

Front 17

eccentric muscle contraction

Back 17

an isotonic contraction in whihc the muscle lengthens as it contracts

Front 18

eccentric (pliometric) loading

Back 18

loadin ghte muscle while it is lengthening

Front 19

plyometrics

Back 19

rapid stretching of a muscle group that is undergoing eccentric stress followed by a rapid concentric contraction

Front 20

speed loading

Back 20

moving a load as rapidly as possible

Front 21

isokinetic

Back 21

the applicaiton of force at a constant speed gainst an equal force

Front 22

FITT

Back 22

Frequency
Intensity
Time
Type

Front 23

flexiblity

Back 23

the ability of a joint to move through its full range of motion

Front 24

static flexibility

Back 24

abilty to assume and maintain an extended position at one end or point in a joint's range of motion

Front 25

dynamic flexibility

Back 25

the ability to move a joint through its range of motion with little resistance

Front 26

collagen

Back 26

white fibers that provide structure and support in connective tissue

Front 27

elastin

Back 27

yellow fibers that make connective tissue flexible

Front 28

titin

Back 28

a filament in a muscle that helps align proteins that cause muscle contraction

Front 29

stretch receptors

Back 29

sense organs in sketal muscles that initiate a nerve signal to the spinal cord in response to a stretch; a contraction follows

Front 30

Golgi tendon organs

Back 30

proprioceptive organ lying withint tendons that recognizes and reacts to changes in mucl tension

Front 31

PNF (acronym)

Back 31

proprioceptive neuromuscular facilitation

Front 32

What does PNF do?

Back 32

a technique for stretching and strengthening muscles where the muscle is contacted before it is stretched

Front 33

Benefits to flexibility and stretching exercises

Back 33

joint health
prevention of low back pain and injuries
relief of aches and pains
relief of muscle cramps
improved body position and strength for sports
maintenance of good posture and balance
relaxation

Front 34

static stretching

Back 34

a technique in which a muscle is slowly and gently stretched and then held in the stretche dposition

Front 35

ballistic stretchingq

Back 35

a technique in which musclesa re stretched by the forece generated as a body part is repeated bounces, swung, or jerked

Front 36

dynamic stretching

Back 36

muscles are stretched by moving joints slowly and fluidly throught their range of motion in a controlled manner

Front 37

passive stretching

Back 37

a technique in whihc muscle are stretched by force applied by an outside source

Front 38

active stretching

Back 38

a technique in whihc muscles are stretched by the contraction of the oppoising muscle

Front 39

intevertebral disk

Back 39

an elastic disk located betwen the adjoining vertebrae consisted of a gel and water filled nucleaus surrounded by fibrous rings (shock absorber)

Front 40

How many Americans experience back pain at some time in their lives?

Back 40

85 percent

Front 41

What is the function of the spine?

Back 41

-provides structural support for the body
-surrounds and protects the spinal cord
-supports much of the body's weight and transmits it to the lower body
-serves as an attachment site for a large number of muscle, tendons and ligaments
-it allows movement of the neck and back in all directions

Front 42

what are the four curves of the spine?

Back 42

-cervical
-thoracic
-lumbar
-sacral

Front 43

What is the essential principle of core training?

Back 43

to train movement, not muscles

Front 44

What are other lifestyle recommendations for preventing back pain?

Back 44

-lose weight/stop smoking/reduce emotional stress
-avoid sitting, standing, or working in the same position for too long
-use a supportive seat and a medium-firm matress
-warm up before engaging in vigorous activity
-progress gradually when attempting to improve strength and flexibility

Front 45

How do you take care of back pain?

Back 45

-apply cold and then heat