Fitness For Living Exam 2

Front 1

Muscular fitness

Back 1

Ability of musculoskeletal system to perform daily and recreational activities without undue fatigue and injury

Front 2

Muscular strength

Back 2

Ability of muscles to contract with maximal force

Front 3

Muscular endurance

Back 3

Ability of muscle to contract repeatedly over extended period of time

Front 4

Resistance training

Back 4

Done with weights, body weight, or other resistive equipment

Front 5

How is muscular strength measured

Back 5

One repetition max

Front 6

Hypertrophy

Back 6

Development of large muscle fibers

Front 7

Plyometric exercise

Back 7

Explosive type

Front 8

Type of muscle that is voluntary

Back 8

skeletal

Front 9

Slow twitch muscle fibers utilizes ______ to contract

Back 9

oxygen

Front 10

what is the most common exercise?

Back 10

isotonic muscle contraction

Front 11

two types of contraction

Back 11

concentric and eccentric

Front 12

eccentric contraction occurs when the muscle ______

Back 12

lengthens

Front 13

what takes place as a result of resistance training

Back 13

physiological changes

Front 14

effets of weight training on women

Back 14

prevention of osteoporosis
reduced body fat
improved stamina
decreased fatigue
better slleep
increased self-confidence and body image

Front 15

sarcopenia

Back 15

loss of muscle mass and strength with aging

Front 16

stability balls for resistance work work what muscle group

Back 16

core

Front 17

you should increase frequence, intensity, and time at what percentage

Back 17

10%

Front 18

formula for developing muscle endurance

Back 18

low weight, high reps

Front 19

calisthenic exercises

Back 19

?

Front 20

actin and myosin

Back 20

two kinds of protein filaments that are arranged in alternating bands that give the whole cell a striped appearance

Front 21

set

Back 21

group of repetitions

Front 22

flexibility

Back 22

ability of joings to move through a full range of motion

Front 23

benefits of regular stretching

Back 23

improved mobility, posture, and balance
greater freedom of movement
proper joint alignment and posture

Front 24

static flexibility

Back 24

measure of the limits of a joint's overall range of motion

Front 25

dynamic flexibility

Back 25

measure of overall joing stiffnes during movement

Front 26

things that affect flexibility

Back 26

age, gender, activity level, joints, muslces, tendons, nervous system, genetics

Front 27

range of motion is limited by

Back 27

muscles, tendons, and connective tissues around joints

Front 28

cartiliage

Back 28

strong, smooth tissue that cushions the end of bones, preventing them from rubbing against each other

Front 29

ligaments

Back 29

fibrous, connective tissues that connect bone to bone

Front 30

how many seconds should you hold each stretch for

Back 30

15 secons

Front 31

some physiological changes from resistance training

Back 31

muscle mass, bone mineral, metabolic rate, fuel stores, coordination, insulin sensitvity, lower body fat, low blood pressure and cholesterol

Front 32

voluntary skeletal muscle

Back 32

allows movement of the skeleton and generates body heat

Front 33

involuntary cardiac muscle

Back 33

exists only in the heart and facilitates the pumping of blood

Front 34

involuntary smooth muscle

Back 34

lines some internal organs and moves food through the stomach intestines

Front 35

make up of muscle breakdown

Back 35

muscle > muscle fibers > protein filaments > actin and myosin

Front 36

slow-twitch muscle fibers

Back 36

oxygen dependent and contract slowly but can contract for longer periods of time

Front 37

fast-twitch muscle fibers

Back 37

not oxygen dependent and contract faster but tire relatively quickly

Front 38

source of power for slow-twitch fibers

Back 38

oxygen, breakdown of fat

Front 39

sources of power for fast-twitch fibers

Back 39

glycogen reserves, glucose

Front 40

formula for developing muscle strength

Back 40

low reps, high weight

Front 41

isotonic exercises

Back 41

weight training, calisthenics, pully weights, resistance machine exercises; concentric and eccentric

Front 42

concentric

Back 42

shortening of muscle

Front 43

eccentric

Back 43

lengthening of muscle

Front 44

isometric exercises

Back 44

non-moving or static contractions

Front 45

isokinetic exercises

Back 45

isotonic-kinetic; performed on machines that keep velocity and resistance constant; no eccentric contraction

Front 46

overall joint structure accounts for ___% of the resistance to movement around a joint

Back 46

47%

Front 47

soft tissue account for ___% of resistance to movement around a joint

Back 47

53%

Front 48

regular activity does what to connective tissues; disuse and age does what to connective tissues; temperature does what to connective tissues

Back 48

remain supple and easy to lengthen; become stiffer and shorter; as it rises, they become softer and eacier to lengthen

Front 49

nervous system triggers

Back 49

muscle contractions and muscle relaxation

Front 50

golgi tendon organs

Back 50

trigger muscle to relax

Front 51

stretch receptors (stretch reflex)

Back 51

trigger muscle to contract

Front 52

static stretching

Back 52

holding stretch for amount of time

Front 53

dynamic stretching

Back 53

stretching through movement

Front 54

ballistic stretching

Back 54

bouncing, jerky movements

Front 55

proprioceptive neuromuscular facilitation (PNE)

Back 55

uses voluntary contraction of muscle groups to help facilitate relaxation and stretching in target muscles