Mccurdy Fitness For Life Ch. 10 Muscle Fitness

Front 1

Strength, muscular endurance, power, and flexibility.

Back 1

musculoskeletal fitness

Front 2

The amount of force that a muscle can exert.

Back 2

Strength

Front 3

The amount of weight that a group of muscles can lift one time.

Back 3

1 - repetition maximum (1RM)

Front 4

The ability to contract muscles many times without tiring or to hold a muscle contraction for a long time without fatigue.

Back 4

muscular endurance

Front 5

The ability to use strength (produce force) quickly.

Back 5

Power

Front 6

It involves both strength and speed.

Back 6

Power

Front 7

Examples of this area of fitness include the ability to jump high or throw objects long distances.

Back 7

power

Front 8

Strength, muscular endurance, and power are the components of ________.

Back 8

muscle fitness

Front 9

Reps is short for _____.

Back 9

repetitions

Front 10

The number of consecutive times you do an exercise.

Back 10

repetitions or reps

Front 11

One group of repetitions done together.

Back 11

Set

Front 12

The exercises used to develop muscular endurance and strength differ only in the number of ____________.

Back 12

repetitions and amount of resistance.

Front 13

To develop strength, you would use ___________ with fewer repetitions.

Back 13

high resistance

Front 14

To develop strength, you would use high resistance with ________________.

Back 14

fewer repetitions

Front 15

To develop muscle endurance, you would use ____________ with more repetitions.

Back 15

low resistance

Front 16

To develop muscle endurance, you would use low resistance with more ___________.

Back 16

repetitions

Front 17

This type of endurance is general (not specific to one part of the body) and it allows your entire body to function.

Back 17

Cardiorespiratory endurance

Front 18

This type of endurance can be specific to part of your body. You might have this type of endurance in your lower body but not in your upper body.

Back 18

muscle endurance

Front 19

Because it involves a strength component it is often referred to as explosive strength.

Back 19

power

Front 20

High overload (high resistance) builds strength, whereas more moderate overload repeated many times builds ____________.

Back 20

muscular endurance

Front 21

Exercises for power require overload for _______.

Back 21

speed and strength

Front 22

The reverse overload principle applies to muscle fitness--if you don't use your muscles, you'll lose ___________

Back 22

muscle fitness

Front 23

Exercise that increases resistance (overload) until you reach the desired level of muscle fitness is referred to as _______.

Back 23

progressive resistance exercise (PRE)

Front 24

PRE

Back 24

progressive resistance exercise

Front 25

You should gradually increase your load or resistance over time in order to best improve your muscle fitness, and avoid injury.

Back 25

principle of progression

Front 26

To build your arm muscles you need to overload your arm muscles is an example of the principle of _______.

Back 26

specficity

Front 27

You need to give your muscles time to rest and recover after a workout.

Back 27

principle of rest and recovery

Front 28

Muscles you consciously control.

Back 28

voluntary muscles

Front 29

The __________ of each muscle connect with bone in two places, the origin and the insertion.

Back 29

tendons

Front 30

Muscle fibers apply force to bones when they ____.

Back 30

contract

Front 31

When muscles pull on your bones to produce movement of your body parts.

Back 31

Isotonic contraction

Front 32

An isotonic exercise involves ________.

Back 32

movement

Front 33

Involves the shortening of the muscle.

Back 33

concentric contraction

Front 34

Involves the lengthening of the muscle.

Back 34

eccentric contraction

Front 35

Is sometimes called a braking contraction because the lengthening of a muscle works against gravity to slow the lowering of a weight.

Back 35

eccentric contraction

Front 36

The lengthening of a muscle slows the weight down so the weight does not drop too quickly.

Back 36

eccentric contraction

Front 37

Occurs when muscles contract and pull with equal force in opposite directions so that no movement occurs.

Back 37

isometric contraction

Front 38

In these exercises body parts do not move.

Back 38

Isometric exercises

Front 39

This type of activity involves doing isotonic muscle contractions explosively.

Back 39

Plyometrics

Front 40

Some examples may include: Jumping rope, hopping on one foot, jumpingonto boxes.

Back 40

Plyometrics

Front 41

A type of isotonic exercise in which the velocity of movement is kept constant through the full range of motion.

Back 41

Isokinetic exercise

Front 42

Contract slowly and are usually red because they have a lot of blood vessels delivering oxygen to the muscle.

Back 42

Slow-twitch muscle fibers

Front 43

These muscle fibers generate less force but they are able to resist fatigue.

Back 43

slow-twitch muscle fibers

Front 44

A muscle with many slow-twitch fibers has good ________________.

Back 44

muscle endurance

Front 45

Muscle fibers which, contract quickly and are white because they have less blood flow delivering oxygen.

Back 45

fast-twitch muscle fibers

Front 46

They generate more force when they contract, and for this reason muscles with many of these fibers are important for strength activities.

Back 46

fast-twitch muscle fibers

Front 47

Have characteristics of both slow- and fast-twitch fibers.

Back 47

Intermediate muscle fibers

Front 48

Muscle fibers used in activities involving both types of muscle fitness and cardiorespiratory endurance.

Back 48

Intermediate muscle fibers

Front 49

Muscle fibers most used in endurance activities.

Back 49

slow-twitch muscle fibers

Front 50

Anincrease in muscle size.

Back 50

Hypertrophy

Front 51

Not only can PRE cause hypertrophy of muscle fibers and muscles it can also result in more muscle fibers being called upon __________.

Back 51

to act at one time

Front 52

Exercises done using all or parts of your bodyweight as resistance.

Back 52

calisthenics

Front 53

How much weight or resistance you can overcome regardless of body size.

Back 53

absolute strength

Front 54

Strength adjusted for body size.

Back 54

Relative strength

Front 55

The first part of the system involves increasing repetitions to a certain number at a certain weight. The second part of the system involves increasing the weight or resistance once a certain number of reps has been reached and repeating the process. This system will provide a progressive overload.

Back 55

The Double Progressive System of PRE

Front 56

1. Enables people to work longer without getting tired 2. Reduces risks of back problems; muscle soreness and/or injury. 3. Improves posture. 4. Decreases percent body fat. 5. Improves lean body mass. 6. Decreases heart rate 7. Reduces risk of heart disease and diabetes. 8. Strengthens bones; prevent osteoporosis. 9. Mental health benefits; looking and feeling your best, higher quality of life.

Back 56

Benefits of having good muscle fitness.

Front 57

Tend to be safer, weights can't fall of the lifter, a spotter is not needed, and your are able to isolate on specific muscles.

Back 57

Benefits of resistance machines.

Front 58

Relatively inexpensive, do not use as much space, balance is required, and more muscles can be used at one time.

Back 58

Benefits of using free weights

Front 59

Inflexibility is caused not by resistance training but by ________.

Back 59

incorrect training

Front 60

Training muscles on only one side of a joint and failing to stretch muscles can result in an athlete becoming ________.

Back 60

muscle bound

Front 61

Failing to move muscles through a full range of motion while lifting weights or performing resistance training can result in the athlete becoming ______.

Back 61

muscle bound

Front 62

Condition in which a person is obsessed with building muscle.

Back 62

Body dysmorphia