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52 Cards in this Set

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