chapter 4 fitness and health Flashcards
(18 cards)
muscular strength
ability of a muscle to generate force
muscular endurance
ability to generate force over and over again
muscular funtionality
muscular strength and endurance can be maintained with strength training and endurance training programs
strength training in daily life
Reduces low back pain
* Reduces joint and/or muscle injuries from physical activity
* Delays and reduces age-related decreases in strength
* Helps prevent osteoporosis
* Improves ADL performance
* Increases resting energy expenditure (also called resting
metabolic rate)
* 1 pound of muscle can increase RMR by 2-3%
* 5 pounds of muscle can increase RMR by ~10-15%
muscle function
there are about 600 muscles in the body
primary functions :
Provide force for movement
maintain posture
regulate body temperature
movement of the body –> shortening and lengthening muscle
structure of a muscle
fiber - long thin cells
fascia - dense layers of connective tissue surrounding fibers
tendons - connective tissue that attaches muscle to bone
contraction via electrical signaling
motor unit - motor nerve and all the fibers it innervates
skeletal muscle exercise - ISOTONIC
isotonic (dynamic exercise)
- movement of a body part at a joint
- most exercise and sports are isotonic
2 types of isotonic
concentric - muscle shortens during movement against gravity or resistance
ex - bicep curl
eccentric - muscle lengthens during movement against gravity or resistance
ex - opposite of bicep curl
more skeletal muscle exercise classifications
isometric - (static exercise)
- uses muscle tension, but involves no movement
- good way to develop strength after injury
isokinetic -
- performed at a constant velocity
- uses machines that provide resistance throughout the full range of motion
skeletal muscle fiber types
- slow twitch fibers : type 1 fibers
- contract slowly
- generate little force, but are highly resistant to fatigue - fast twitch fibers : type llx fibers
- contract quickly
- generate a lot of force, but fatigue quickly - intermediate fiber : type lla fibers
- serve as a combination of the other two types
- contract rapidly, produce great force, and resist fatigue
skeletal muscle fiber types
- usually equal amounts of all fibers ( genetic component)
- training status impacts
- fiber recruitment : process involving more muscle fibers to increase muscle force
- untrained individuals cannot recruit all muscle fibers
- increases with training - muscle fibers are recruited from smallest to largest and from slow to fast during exercise
muscular strength
2 physiological factors determine the amount of force muscles can generate :
1. size of the muscle ( primary factor )
- the larger the muscle, the greater the force produced
- number of muscle fibers recruited during a movement
- the more fibers are stimulated, the greater force generated
evaluating muscular strength and endurance
Muscular strength test
* One-repetition maximum (1 RM) test
* Measures maximum amount of weight that can be lifted one time
(recommended for experienced lifters only)
* Estimated 1 RM test (recommended for beginner to intermediate lifters)
Muscular Endurance Tests
* Push-up Test
* Sit-up or curl-up test
* Sit to Stand Test
* etc
high resistance + low reps = increased strength
low resitance + high reps = increased endurace
adaptations to resistance training
Physiological Changes
* Faster Fiber Recruitment (Neural Changes)
* Hypertrophy: increase in muscle size due to fiber size increase
* Not Common/Unknown: Hyperplasia, the formation of new muscle
fibers
Rate of Improvement
* Depends on Initial Strength Level
* Rapid Strength Gains in beginners:
* Why?
* Gradual gains with increased level of training
Gender differences
* Absolute: Men are stronger
* Why?
* Relative: NO DIFFERENCE
* Training Adaptations: from a % standpoint – none
* Muscle quality is not sex specific
weight training program design
Safety concerns
* Use spotters
* Use collars on the ends of free weight bars
* Don’t drop weights
* Always warm up
* Breathe during exercises
* Inhale while lowering the weight
* Exhale while lifting the weight
* Use slow movements
* Start with light weights and work up gradually
https://www.youtube.com/watch?v=CvF-mpz0CWc
exercise prescription
*Frequency
* 2-3 days per week
* 48 hour rule
*Intensity
* Based on % of 1RM
* Higher = Strength
*Time (Volume)
* Reps and Sets
* Higher reps = endurance
* Single vs Multi Set
* 3 set optimal
*Type
* Freeweights, machines,
bands, medicine balls,
ropes, tires, etc. etc. etc.
exercise prescription cont.
Starter phase
* 1–3 weeks
* Lighter weights, more repetitions
* Do only 1 set per exercise
* Frequency: twice a week
- Slow progression phase
- 4–20 weeks
- Heavier weights, fewer repetitions
- Increase sets per exercise to 2–3
- Increase frequency to 2–3 times per
week - Maintenance phase
– Starts around week 20
– Requires a long-term commitment to
maintain gains
– The effort needed to maintain gains is not
as great as the initial effort
– As little as one workout a week can
maintain strength
staying motivated
Make time to train regularly
* Make training fun
* Find a workout space or a facility you like
* Develop a realistic routine
* Plan a program that’s challenging, but enjoyable
* Work out with a friend or training partner
* Remember the benefits of strength training: improved appearance,
elevated self-esteem, an elevated metabolic rate, and an overall
feeling of well-being
