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37 Cards in this Set
- Front
- Back
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muscular strength
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the greatest amount of force that a muscle can produce in a single maximal effort
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muscular endurance
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the ability of a muscle group to preform repeated contractions over an extended period of time
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muscular power
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the ability to preform force quickly
Power= (force x speed) = work/time |
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Isometric contraction
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where no change in length of muscle
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Isotonic contraction
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where the tension (force) in the muscle is constant.
moving a constant weight |
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isokinetic contraction
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where the muscle shortens or lengthens at a constant velocity
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concentric contraction
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when the muscle is contracting and shortening
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eccentric contraction
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when the muscle is not only contracting but also lengthening.
most common cause if gravity |
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agonist
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the muscle that causes the motion of the exercise
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antagonist
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the muscle that can move the joint opposite to the movement of the agonist
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target
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primary muscle intended for exercise
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synergist
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a muscle that assists another muscle to accomplish a movement
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stabilizer
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a muscle that contracts with no significant movement to maintain joint
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dynamic stabilizer
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bi-articulate muscle that simultaneously shortens or lengthens the target joint and lengths the adjacent joint with no difference in length
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uni-articulate
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a muscle that crosses one joint
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bi-articulate
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a muscle that crosses two joints
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tri-articulate
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a muscle that crosses 3 joints
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motor unit
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a single motor neuron and all the corresponding muscle fibres it innervates (causes to contract)
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slow twitch fibres
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slow, oxidative (SO)
adapted for prolonged work contain high amounts of myoglobin |
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fast twitch fibres
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fast, oxidative, glycolytic (FOG)
fast, glycolytic (FG) generate forceful contractions essential for high-intensity events like sprinting, jumping, Olympic lifting. |
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Size principle
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central excitation of the motor unit
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anti-gravity musculature
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have high levels of ST fibres, as they must maintain contractions for long periods
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electro-mechanic delay
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the short period for the force to build to its maximal
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sliding filament theory
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force output is varied because proteins in the muscle must overlap and attach to each other in order to generate force.
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Closer Chain Kinetic exercises
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where the end segment of the exercised limb is fixed, or the end is supporting the weight
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open chain kinetic exercises
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where the end segment of the exercised limb is not fixed, the end is not supporting the weight
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functional exercise
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gain motor development or strength in a manner in which it is used in the execution of a particular task
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Hypertrophy
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an increase in the size of a tissue such as muscle, is the major mechanism involved in enlarging muscle in response to overload stress
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Hyperplasia
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an increase in the number of cells within a tissue, such as the number of fibres within a muscle
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atrophy
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get smaller with disuse
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anabolic
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tissue building effects
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Principle of progressive resistance
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the overload must be progressive throughout the duration of the program
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principle of arrangement of exercises
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larger muscle groups should be excited before smaller muscle groups. smaller muscle groups get fatigued faster
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principle of specificity
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strength development occurs when it is specific to the muscle groups and joint angles, etc
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momentary muscular failure
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keep lifting until you fail to complete the required movement.
used to find your starting weight |
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split routine
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work different body parts on different days
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super setting
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Follow a pushing exercise with a pulling exercise without rest inbetween
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