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  1. __________ training is also called resistance training
  2. Progressive resistance __________ training provides significant improvements in functional capacity, fitness, health, self esteem, and overall well being
  3. Strength training is a program designed to improve muscular strength and/or endurance through a series of progressive resistance (weight) training exercises that _____________ the muscle system and cause physiological development
  4. Health benefits of strength training include:
    • Increases or maintains muscle
    • Leads to higher resting metabolic ratePrevents obesity
    • Lessens risk for injury
    • Benefits skeletal systemReduces pressure on joints; aids in childbearing
    • Lowers blood pressure & control blood sugar
    • Promotes psychological well-being
  5. Muscular __________ may be the most important health-related component for older adults
  6. Loss of ________ tissue is a primary reason for decrease in metabolism with age
  7. Strength training leads to muscle __________; An increase in the size of the cell, as in muscle _____________
  8. Also leads to higher resting ___________; Amount of energy (in milliliters of oxygen per minute or total calories per day) an individual requires during resting conditions to sustain proper body function.
  9. Muscle quality is the _____ in men and women
  10. Use of _______________ and human growth hormones has negative health effects
    anabolic steroids
  11. _____________ is the ability of a muscle to exert maximum force against resistance and is measured by one repetition maximum (1RM)
    Muscular strength
  12. _____________ is the ability of a muscle to exert submaximal force repeatedly over time and is established by number of repetitions or length of time a contraction can be sustained
    Muscular endurance
  13. Different muscular strength and endurance assessments are:
    • Hand grip strength test (muscular strength) (see Figure 7.2)
    • Muscular endurance test (see Figure 7.3)Muscular strength and endurance test (see Figure 7.4)
  14. Factors that affect muscular fitness:
    • Neural function
    • Types of muscle fiber
    • Overload
    • Specificity of training
    • Training volume
    • Periodization
  15. Principles involved in strength training:
    • Mode of training
    • Resistance (intensity)
    • Sets
    • Frequency
    • Exercise variations
  16. Advantages of free weights:
    • Cost
    • Variety
    • Portability
    • Balance
    • One size fits all
  17. Advantages of machines:
    • Safety
    • Selection
    • Variable resistance
    • Isolation
    • Time
    • Flexibility
    • Rehabilitation
    • Skill acquisition
  18. Principles involved in strength training:
    • Mode
    • Resistance (Intensity)
    • Sets
    • Frequency
  19. ___________ generate greatest amount of force in the shortest amount of time, leads to greater increases in speed and explosiveness, also has a higher risk for injuries compared with conventional resistance training
  20. With plyometrics most strength gins are seen in __________weeks
  21. _____________ strength training is a gradual increase of resistance used during strength training over a period of time
  22. ______________ is age related loss of lean body mass, strength, and function
  23. ________ is all energy and material transformations that occur within living cells; necessary to sustain life
  24. __________ is the maximum amount of resistance an individual is able to lift in a single effort
    One repetition maximum
  25. _________ is a decrease is the size of a cell
  26. __________ neurons are nerves that connect the central nervous system to the muscle
  27. __________ unit is the combination of a motor neuron and the muscle fibers that neuron innervates
  28. ____________ are muscle fibers with greater aerobic potential and slow speed of contraction (red fibers)
    Slow twitch fibers
  29. __________________ are muscle fibers with greater anaerobic potential and fast speed of contraction (white fibers).
    Fast twitch fibers
  30. Strength training method referring to a muscle contraction that produces little or no movement such as pushing or pulling against an immovable object
  31. One's ___________ of motion is the entire arc of movement of a given joint
    Range of motion
  32. __________ is strength training method referring to a muscle contraction with movement
    Dynamic training
  33. _________ describes shortening of a muscle
  34. _________ resistance is the lifting, pushing, or concentric phase of a repetition during a strength training exercise
    Positive resistance
  35. _________ describes lengthening of a muscle during muscle contraction
  36. __________ resistance is the lowering or eccentric phase of a repetition during a strength training exercise
  37. _________ weights consist of dumbbells and barbells
    Free weights
  38. ____________ are muscle contractions that produce little or no movement (little or no change in the angle)
  39. _________________ are muscle contractions that produce movement
  40. ___________ training - variable resistance
  41. __________________ is a training principle stating that, for improvements to occur in a specific activity, the exercises performed during a strength training program should resemble as closely as possible the movement patterns encountered in that particular activity
    SAID (Specific Adaptation to Imposed Demand)
  42. __________ periodization is classical or linear model used by individuals seeking maximal strength development
  43. _________ periodization is a model used primarily by individuals seeking greater muscular endurance. Resistances are highest at the beginning with a low volume, then program gradually switches to lower volume and higher resistances
  44. ___________ periodization is a model that uses a combination of volumes and resistances within a cycle by alternating in a nonlinear fashion among the muscular components: strength, hypertrophy, power, and endurance
  45. ______________ is an emotional, behavioral, and physical condition marked by increased fatigue, decreased performance, persistent muscle soreness, and feelings of staleness or burnout as a result of excessive physical training
  46. The five training concepts that affect strength are:
    • neural stimulation
    • muscle fiber types
    • overload
    • specificity
    • periodization
  47. __________ joint exercises target specific muscle group for further development
  48. ____________ joint exercises allow you to lift more weight and develop more strength. Squat, bench press, and lat-pull down
  49. __________ training can enhance selected sports skill, such as single leg jumping, high jumping, and single arm throwing. Also extensively used in rehab
  50. ____________ training is alternating exercises by performing them in a sequence of three t six or more
  51. _________ grams/kg of body weight per day
    • 1.2 grams for average people
    • 2.0 grams for athletes
  52. __________ exercise includes explosive jump training, incorporating speed and strength training to enhance explosiveness
  53. _____________ strength training is a program designed to strengthen the abdominal, hip, and spinal muscles
  54. _________ is a strength training program that uses exercises to help strengthen the body's core by developing pelvic stability and abdominal control; exercises are coupled with focused breathing patterns
  55. _________ strength training also contributes to better posture and balance
  56. _____________ is the most important component of strength training
  57. Safety guidelines:
    • warm up properly
    • use proper lifting techniques
    • don't lock out elbows or knees
    • maintain proper body balance
    • exercise larger muscle groups before smaller muscle groups
    • exercise opposing muscle groups
    • breathe naturally
    • avoid holding your breathe when lifting
    • use common sense when fatigued
    • stretch at the end of strength training
  58. ______________ is the amount of weight lifted
  59. Several procedures can be used to overload in strength training:
    • Increasing the intensity (resistance of amount of weight used)
    • Increasing the number of repetitions at current intensity
    • Increasing or decreasing the speed at which repetitions are performed
    • Decreasing rest interval
    • Increasing the volume (sum of repetitions performed by the resistance used)
    • Using any of the above combination
Card Set:
2015-10-29 12:58:26
Muscular Fitness
Study cars for CH07
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