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33 Cards in this Set
- Front
- Back
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list five benefits of strength training
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increased bone density
increased balance cosmetic appearance increased confidence decreased stress strength endurance power performance decreases injury ligament/tendon strength |
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describe reps sets rest and weight for
ENDURANCE |
15+
2-3 30-60 light to moderate |
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describe reps sets rest and weight for
HYPERTROPHY |
10-15
3-5 60-90 moderate to heavy |
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describe reps sets rest and weight for
STRENGTH |
1-8
3-4 2-5 mins heavy (slow) |
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describe reps sets rest and weight for
POWER |
1-8
3-5 2-5 heavy moderate (quick) |
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list four rules of the weightroom
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do not lift without an instructor
use collars replace weights when finished do not lift without a spotter |
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what is the overload principle
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stimuli leads to fatigue to rest/nutrition to strenth, power, endurance, size
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what does the all or none principle apply to
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a single muscle fiber
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definition. ability to do something once
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strength
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define hypertrophy
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increase in size
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define endurance
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the ability to do something repeatedly
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power =
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strength/time or explosion
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describe fast twitch muscle fibers
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large
store own E adapt quickly |
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describe slow twitch muscle fibers
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small
E system built in adapt slowly |
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definition. muslce shortens during firing
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concentric
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deifnition. muscle does not move during firing
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isometric
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definiton. muscle lengthens during firing
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eccentric
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concentric, isometric, eccentric. which causes the least damage? the most?
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concentric
eccentric |
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what makes up a muscle fiber
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muscle cells
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what is the difference between flexibility and stretching
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flexibility is a property of a joint whiel stretch is a property of msucle
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what is an activity that can increase flexibility
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stretchcing
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what are four types of strtching
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ballistic
static active dynamic |
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what is the major stabilizing force of the human body
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inner unit of the core
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t or f. the pec is responsible for horizontal adduction
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true
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list five exercises for
CHEST |
chest press
bench press incline bench press incline chest press decline chest press |
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list five exercises for
back |
back extension
back extension on ball lat pull down seated row roman chair |
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list five exercises for
abs |
basic crunch
planks hollow body hold plank with side rotation cherry pickers |
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list five exercises for
shoulders |
lateral press
overhead press with dumbells upright rows front raise military press |
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list five exercises for
biceps |
bicep curls
incline dumbell curl preacher curl hammer curl overhead cable curl |
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list five exercises for
triceps |
tricep pushups
kickbacks overhead extensions skull crushers close grip bench press |
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list five exercises for
LEGS |
squats
lunges cross over lunges single leg squat step ups dead lift |
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is concentric negative or positive movement
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positive
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is eccentric negative or positive movmeent
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negative
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