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32 Cards in this Set
- Front
- Back
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Muscular Strength
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Ability to exert maximal force against a resistance |
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1RM (1 Repetition Maximum)
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Most amount of weight lifted in a single effort (Muscular strength) |
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Muscular Endurance
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Ability to exert submaximal force repeatedly over time Tests include multiple repetition efforts to failure to a specific time |
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Muscular Power
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Ability to exert maximal force explosively. Move a resistance as fast as possible over time. (1RM on the Olympic lifts: Snatch and clean & Jerk, or vertical jump test) |
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Motor Neuron
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Nerves that send out messages (brains send messages to neurons)
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Motor Unit
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Composed of the motor neuron and all the muscle fibers it connects too
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Sarcomere
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Basic unit of contraction inside a cell. (In this case, a muscle fiber) Made of: Myosin (thick) and Actin (thin) proteins Purpose: helps proteins contract/shorten |
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Slow Twitch Fibers
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-Type 1 -Aerobic -Fatigue-resistant -Low force Production -Used for daily activities |
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Fast Twitch Fibers
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-Type 2b -Anaerobic -Fatigable -High force production -Used for lifting, sprinting, jumping, etc. |
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Size Principle
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Recruiting muscle fibers- smallest to largest -Depending on activity and what production is being done slow twitch------>fast twitch |
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Benefits Gained from Resistant Training
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-decreases rick of cardiovascular disease and other chronic diseases -decreases-resting blood pressure -LDL cholesterol -Triglyceride levels -Increases- HDL cholesterol - Blood/glucose control -Alleviates back pain and arthritis pain |
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What happens to our Neuromuscular system to increase or force production of the muscles?
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-Increases/sends messages faster -stimulate proteins quicker -recruiting motor units -more connections from brain to muscles |
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What is it called when the muscle fiber increases in size?
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Called: Hypertrophy -Increases sarcomeres -Helps with gaining strength |
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ACSM Guidelines for Resistance training
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Frequency: 2-3 days/week (nonconsecutive days) Intensity: Use a resistance that is challenging between 3-20 reps Type: Perform 8-10 dynamic exercises throughout the week- balance between major muscle groups Time: Perform at least 2 sets/exercise |
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Periodization and Importance
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-Systematic program design geared towards improving performance and health, while decreasing the rick of injury, overtraining, plateaus -Importance: gradually increase resistance over time and decrease volume and # of reps over time |
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Linear periodization |
High volume and low intensity workout
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Nonlinear periodization
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Volume and Intensity work hand and hand
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How does varying components (Ex. resistance used vs. number repetitions performed) reflect a certain training response to occur (ex. strength vs. hypertrophy)?
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What type of workout should be used for a 2-3 day/week routine? For a 4-6 day/week routine?
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2-3 days: Total body routine 4-6 days: Use of light/medium/heavy days Upper body/lower body split routine or lower body/push/pull routine |
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What is circuit resistance training? What is it good for?
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-Circuit resistance training:
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What is the rule for exercise ordering? |
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What is step loading?
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Step loading is the use of planned deloading weeks within a program -decrease intensity (resistance) -decrease total work or volume |
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What major muscle groups are used for a squat or a deadlift? Bench press or overhead press? Bent over row or a pull up? |
squat/deadlift: Gluteus Maximus, quadriceps, abdominals, hamstrings bench press/overhead press: Deltoids, biceps, triceps, trapezius bent over row/ pull up: latissimus dorsi, biceps, triceps, chest |
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What are the different types of warm ups?
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General warm up: recommended prior to aerobic exercises, resistance training, and any other type of physical activity Dynamic warm up: Rapid movements that actively bring a joint and the surrounding muscles through a range of motion |
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What are the benefits to warming up prior to exercise? |
-Increases heart rate, stroke volume, cardiac output, and vasodilation of blood vessels -Increases nutrient and oxygen uptake to cells-Increases metabolic rate -Faster muscle contraction and relaxation -Increases range of motion [ROM] -Increased strength and power by stimulating muscle spindles |
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What receptor activate to help us produce more force through performing warming up exercises? |
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When should we stretch?
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Stretching should always be performed following a warm-up or exercise
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What factors affect our flexibility?
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Activity levels Body temperature Using a full ROM with resistance training exercises vs. limited ROM Age Gender Lean body mass vs. fat mass |
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What are the different types of stretching?
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-Static stretching: slowly lengthening the muscles and holding that stretch for a period of time - |
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What are the benefits to stretching?
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Increases in ROM, decrease the risk of injury Decreases muscle soreness following workoutsImproves quality of life |
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What receptors activate to help us stretch more through performing stretching exercises?
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ACSM Guidelines for Flexibitilty
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Frequency: 2-3 days/week Intensity: Hold each stretch to a point of mild discomfort. Avoid over-stretching. Type: Static stretching Time: Stretch each major muscle group. Hold each stretch for 15 – 60 seconds.Perform each stretch 2 – 4 times. |
