Mccurdy Weight Training Terms

Front 1

Lift which will most benefit your vertical jump.

Back 1

hang clean

Front 2

Exact plates should be placed on both ends of the barbell. You should have a spotter. The lifter should make certain that their grip is placed evenly on the barbell.

Back 2

Rules for all core barbell lifts

Front 3

They should help in case their partner is not able to complete the their reps/sets. They should help teach correct technique by commenting on obvious errors. They should encourage their partner.

Back 3

The role of a spotter

Front 4

Squats, Incline Press, Decline Press, Bench Press and shoulder or Military Press are all lifts which _________.

Back 4

require a spotter.

Front 5

How much does an Olympic bar (largest barbell) weigh?

Back 5

45 lbs.

Front 6

When doing hang cleans the movement of the bar should be in a ___________.

Back 6

vertical plane

Front 7

To keep the cervical and thoracic portions of your spine in its natural position during squats it is important to _______.

Back 7

Look straight ahead throughout your entire range of motion

Front 8

To increase strength by weight lifting, sets, reps, and or weight must be _______.

Back 8

increased

Front 9

When doing squats your heels should be ___.

Back 9

on the ground

Front 10

When doing the bench press if you are pretty sure you can do the entire set without help you _____.

Back 10

should still have a spotter

Front 11

Hang cleans should be a total ______.

Back 11

body lift

Front 12

With core lifts, to make gains, it is best not lift ___.

Back 12

every day

Front 13

On squats to properly work your hamstrings and glutes (back of the thigh), as well as your quads (front of the thigh), which will in turn help prevent ACL and other knee injuries, it is important to get at least ______.

Back 13

parallel

Front 14

Besides lat pull downs and excellent exercise to work your back muscles (lats) is ____.

Back 14

pull-ups

Front 15

2 sets of 15 reps with 1 minute rest is best to work ____________.

Back 15

muscle endurance

Front 16

3 sets of 10 to 12 reps with 1 min to 1 min 30 seconds rest is best to produce _____.

Back 16

Muscle Hypertrophy

Front 17

3 sets of 5 reps with 2 minutes rest is best to produce _____.

Back 17

muscle strength

Front 18

Sets of 4 or less reps with 2 to 3 minutes rest are best to produce _______.

Back 18

muscle power

Front 19

Is important for determining the strengths and weaknesses of a training program, making appropriate adjustments, and establishing new personal goals.

Back 19

A daily training log

Front 20

Strength gains are dependent upon weight-loads over and above those routinely encountered in one's daily activities.

Back 20

Principle of Near-Maximum Resistance

Front 21

Another name for the Principle of Near-Maximum Resistance.

Back 21

The Overload principle

Front 22

A higher concentration of contractile proteins, a greater number of myofibrils per muscle fiber, a greater number of capillaries per muscle fiber, an increased amount of connective tissue, a larger percentage of muscle fibers available for force production, and more efficient energy utilization.

Back 22

Adaptations within a muscular system as a result of a proper strength training program.

Front 23

If the stress on a muscle is slightly greater than normal, the muscle , after a temporary decrease in ability following a training session, quickly rebuilds to a higher level of strength.

Back 23

Principle of Stress Adaptation

Front 24

Strength training must be progressive. As soon as the muscle can accommodate a particular resistance, slightly greater stress should be applied to stimulate further strength improvement.

Back 24

Principle of Stress Adaptation

Front 25

When a muscle is stressed beyond normal demands, a certain amount of time is required for the tissues to recover and make positive physiological adaptations.

Back 25

Principle of Rebuilding Time

Front 26

If the time between workouts is too short, the muscle is unable to rebuild to a higher level of strength before being stressed again.

Back 26

Principle of Rebuilding Time

Front 27

The length of the rest interval necessary for recovery depends on the _____________.

Back 27

intensity of the workout

Front 28

When training with weights, it is important to raise and lower the weight load in a slow and controlled manner to provide for consistent application of force throughout the movement.

Back 28

Principle of Controlled Movement Speed

Front 29

When a muscle is exercised through a full range of motion there is little chance of decreasing joint flexibility.

Back 29

Principle of Full-Range Movements

Front 30

Whenever a muscle group is disproportionately stronger than its antagonist, the latter is predisposed to injury.

Back 30

Principle of Muscle Balance

Front 31

If the muscles on one side of a joint are worked, then the muscles on the opposite side of the joint should likewise be worked.

Back 31

Principle of Muscle Balance

Front 32

Developing a training program that specifically meets the needs of a given individual.

Back 32

Principle of Training Specificity

Front 33

Strength, muscular endurance, power, and flexibility.

Back 33

musculoskeletal fitness

Front 34

The amount of force that a muscle can exert.

Back 34

Strength

Front 35

The amount of weight that a group of muscles can lift one time.

Back 35

1 -repetition maximum (1RM)

Front 36

The ability to contract muscles many times without tiring or to hold a muscle contraction for a long time without fatigue.

Back 36

muscular endurance

Front 37

The ability to use strength (produce force) quickly.

Back 37

Power

Front 38

It involves both strength and speed.

Back 38

Power

Front 39

Examples of this area of fitness include the ability to jump high or throw objects long distances.

Back 39

Power

Front 40

Strength, muscular endurance, and power are the components of ________.

Back 40

Muscle Fitness

Front 41

The exercises used to develop muscular endurance and strength differ only in the number of ____________.

Back 41

repetitions and amount of resistance

Front 42

To develop strength, you would use ___________ with fewer repetitions.

Back 42

high resistance

Front 43

To develop strength, you would use high resistance with ________________.

Back 43

fewer repetitions

Front 44

To develop muscle endurance, you would use ____________ with more repetitions.

Back 44

low resistance

Front 45

To develop muscle endurance, you would use low resistance with more ___________.

Back 45

repetitions

Front 46

This type of endurance can be specific to part of your body. You might have this type of endurance in your lower body but not in your upper body.

Back 46

Muscular endurance

Front 47

Because it involves a strength component it is often referred to as explosive strength.

Back 47

Power

Front 48

Exercises for power require overload for _______.

Back 48

speed and strength

Front 49

The reverse overload principle applies to muscle fitness--if you don't use your muscles, you'll lose ___________

Back 49

muscle fitness

Front 50

You should gradually increase your load or resistance over time in order to best improve your muscle fitness, and avoid injury.

Back 50

principle of progression

Front 51

To build your arm muscles you need to overload your arm muscles, is an example of the principle of _______.

Back 51

specificity

Front 52

You need to give your muscles time to rest and recover after a workout.

Back 52

principle of rest and recovery

Front 53

Contract slowly and are usually red because they have a lot of blood vessels delivering oxygen to the muscle.

Back 53

Slow-twitch muscle fibers

Front 54

These muscle fibers generate less force but they are able to resist fatigue.

Back 54

Slow-twitch muscle fibers

Front 55

A muscle with many slow-twitch fibers has good ________________.

Back 55

muscle endurance

Front 56

Muscle fibers which, contract quickly and are white because they have less blood flow delivering oxygen.

Back 56

fast-twitch muscle fibers

Front 57

They generate more force when they contract, and for this reason muscles with many of these fibers are important for strength activities.

Back 57

fast-twitch muscle fibers

Front 58

Have characteristics of both slow- and fast-twitch fibers.

Back 58

Intermediate muscle fibers

Front 59

Muscle fibers used in activities involving both types of muscle fitness and cardiorespiratory endurance.

Back 59

Intermediate muscle fibers

Front 60

Exercises done using all or parts of your body weight as resistance.

Back 60

calisthenics

Front 61

How much weight or resistance you can overcome regardless of body size.

Back 61

absolute strength

Front 62

Strength adjusted for body size.

Back 62

Relative strength