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39 Cards in this Set
- Front
- Back
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Strength
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the maximal force that a muscle or muscle group can generate
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1 Repitition Maximum
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lifting a certain weight once, and then multipul times
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Power
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the rate of performing work; product of force and velocity
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What is the formula for Power?
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force x distance/time
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Force
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strength
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speed formal
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distance/time
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Aerobic Power
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the rate of energy release by cellular metabolic processes that depend on oxygen
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Anaerobic Power
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the rate of energy release by cellular metabolic processes that does not depend on oxygen
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What is the aerobic power test?
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graded exercise test
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Principle of Individuality
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The idea that no one person will respond to exercise the same
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Principle of Specificity
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The idea that exercise response is specific to the mode and intensity of exercise
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Principle of Reversibility
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the "use it or lose it" idea; there must have a maintence plan
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Principle of Progressive Overload
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the idea of using a larger weight each time for training
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Principle of Hard/ Easy
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the idea of having a hard workout one day and taking an easy load the next
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Principle of Periodization
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the idea of using specificity, intensity, and volume of training to achieve peak levels of fitness
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Static Contraction Resistance Training
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no movement, just pressing against a wall ect
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Eccentric Training
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any muscle movement where the muscle lengthens
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variable resistance training
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Isokinetic Training
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a device that controls the speed of the muscle's work
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Polymetrics
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uses the strech reflex to build motor units (jumping)
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electrical stimulation training
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used during periods of immobilization to keep the muscle's form and strength
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When are the largest strength gains occuring during a training period?
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in the first couple weeks
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What are two componets included in strength gains?
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motor units acting together and recruitment of motor units
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What increases rate coding?
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increased drive of a-motor neurons, ballistic training, and rapid movement training
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autogenic inhibitation
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golgi tendons making sure the muscles are not over streched
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transient hypertrophy
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increased muscle size during or immediately after a work out
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What does transient hypertrophy result from?
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accumulation of fluid
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Fiber Hypertrophy
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increased size of exsisting muscle fibers
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Fiber Hyperplasia
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increased number of mucsle fibers (new ones are created)
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What is fiber hypertrophy a result of?
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protein synthesis
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What hormone increases muscle growth?
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testosterone
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What type of increased muscle fibers is found in long term growth?
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fiber hypertrophy
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How is muscle fiber type crossover possible?
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cross innervation
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What is acute muscle soreness caused by?
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edema
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What is the primary initiator of Delayed Onset Muscle Soreness?
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eccentric training
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How are soreness and inflammation connected?
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white blood cells are present in both
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What is Delayed Onset Muscle Soreness associated with?
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elevations in plasma membranes, mypglobinema, abnormal muscle histology and ultastructure
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How does delayed onset muscle soreness reduce performance?
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failure within the excitation-contraction coupling process and loss of contractile protein
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How can you reduce DOMS?
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by training gradually or training hard at first
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