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52 Cards in this Set
- Front
- Back
- 3rd side (hint)
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Name the 4 characteristics of muscle tissue:
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Extensibility
Elasticity Excitability Contractility |
Erection
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Define extensibility
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Ability for muscle to stretch
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Define elasticity
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Ability for the muscle to return to resting length
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Define excitability
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Ability to receive impulses
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Define contractility
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Ability to shorten
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Name the three muscle types
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Smooth: involuntary contraction, digestive system
Skeletal: voluntary, main muscles involved in lifting weights Cardiac: involuntary, heart |
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True or false: Muscles are composed of bundles of cells called muscle fibers
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True
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Name the five contractions of skeletal muscles:
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Isometric, isotonic, isokinetic, eccentric, concentric
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Define: Isometric
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same length, creating force against immovable object
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Define:isotonic
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same tension, free weights
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Define: isokinetic
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same speed, machines in rehab environments
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Define: concentric
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shortening/positive phase of contraction
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Define: eccentric
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lengthening/negative phase of contraction
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Name the four principles of physical fitness training:
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"All or None"
"Specificity" "Overload" "Progression" |
"ASOP"
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Define the principle All or None:
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when a muscle fiber is stimulated, it must fully contract. No partial contractions.
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Define the principle:Specificity
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exercise must be specific to goald
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Define the principle: Overload
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Body must be overloaded to develop
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Define the principle: Progression
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training must progress as body adapts
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Name the muscular responses to training:
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Hyperplasia
Hypertrophy Atrophy |
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Define: hyperplasia
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increase in muscle fiber size
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Define: hypertropia
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increase in muscle fiber number
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Define: atrophy
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decrease in muscle fiber number
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Define: flexibilty
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The ability of the muscle to move through the full range of motion
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How frequently should one stretch?
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2-3 days per week
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At what intensity should one stretch?
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to mild discomfort
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How long should one stretch?
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10-30 seconds to maintenance, 30-90 seconds for improvement
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What is a static stretch?
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Stretch and hold in place
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What is a ballistic stretch?
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Movement in the stretch; bouncing up and down
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What are the ways to work opposing muscles for balance and symmetry?
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Agonistic
Antagonistic |
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Define:agonistic
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muscle that is working
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Define: antagonistic
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opposing muscle
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What are the agonist/antagonist muscles worked during a bicep curl?
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Bicep is the agonist; tricep is the antagonist
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What are the agonist/antagonist muscles worked during a leg extension?
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Agonist=quad, antagonist=hamstring
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What are the agonist/antagonist muscles worked during a lat pull -down?
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agonist=back, antagonist=chest
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What does R.I.C.E. stand for?
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Rest
Ice Compression Elevate |
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The American College of Sports Medicine recomments beginning a weight training routine how?
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1. 8-10 exercises for major muscles, basic and multi-joint
2. 1 set of each exercise 3. 8-12 reps 4. 2-3 days/week |
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Define: mineral
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Inorganic substance that aid in chemical reactions
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Define: vitamins
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Organic substances that aid in chemical reactions
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Name: water soluble vitamins
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C and B-complex
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Name: fat soluble
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A,E,D,K
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Name some properties of lipids:
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1. provides 9kcal/gram
2. necessary for protection, insulation and structure 3. should make up 20-35% of daily intake |
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Name some properties of protein:
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1. provides 4kcal/gram
2. 10-35% of daily intake 3. made up of amino acids 4. recommended intake is .8g of body weight |
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Name some properties of carbs:
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1. provides 4kcal/gram
2. 45-65% of daily intake 3. complex and simple 4. primary source of energy for the central nervous system |
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Name some complex carbs:
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1. whole grains
2. vegetables |
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Name some simple carbs:
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1. white bread
2. junk food 3. sugar |
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What is Nautilus conditioning?
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Circuit training using Nautilus machines
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How long should a Nautilus workout last?
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20-30 mins
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How frequently should you perform a circuit?
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2-3xs week
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What are the muscles worked in a bench press?
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Pecs, deltoid, triceps
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What are the muscles worked in a shoulder press?
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deltoid, triceps
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What are the muscles worked in a bicep curl?
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Biceps brachilli
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What are the muscles worked in a squat?
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Quads, gluteus maximus, hamstrings, erector spine
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