Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

EXS 142 > final SG > Flashcards

final SG Flashcards

(60 cards)

Start Studying
1
Q

weight vs. strength training

A

fitness levels and appearance // strength and athletic performance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

muscular strength

A

maximum force in a single effort (1 RM)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

muscular endurance

A

perform repeatedly for an extended period

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

eccentric movement

A

muscle lengthens

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

concentric

A

muscle shortens

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

isometric movement

A

tension without movement (plank)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

skeletal muscle

A

voluntary:
- slow twitch (long)
- fast twitch (explosive)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

smooth and cardiac muscle

A

involuntary

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

endurance program

A

“toning”
lower weight, higher reps, shorter rests

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

hypertrophy program

A

muscle building
moderate weight, moderate reps, moderate rests

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

strength program

A

strength and power
heavy weight, low reps, long rests

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

major muscle groups (cross multiple joints)

A

chest, back, legs, shoulders

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

chest

A

pectoralis major

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

shoulders

A

deltoid

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

back

A

latissimus dorsi

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

legs –quads

A
  1. rectus femoris
  2. vastus intermedius (beneath rectus femoris)
  3. vastus lateralis (outer)
  4. vastus medialis (inner)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

legs – hamstrings

A
  1. biceps femoris
  2. semitendinosus
  3. semimembranosus
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

arms

A
  1. triceps brachii
  2. biceps brachii
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

variable resistance machine

A

load changes throughout ROM to maximize weight displacement

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

pros to machines

A

back support; quick and easy; no spotter

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

cons to machines

A

limited availability, limited ROM, limited weight

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

kidney shaped wheel or cam

A

causes the distance between the pivot point and weight to change

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

fixed resistance equipment

A

pre-set pulley

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

free weights

A

constant resistance
*pros: cheaper, full ROM
*cons: requires spotter, more injury prone

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
exercise balls
recruit more core muscle groups
26
kettlebells
weight is distributed unevenly
27
correct lifting technique
1. good grip 2. stable position 3. weight close to body 4. use legs
28
descent:
breathe in
29
ascent:
breathe out
30
5 contact points for bench
head, shoulders, back, glutes, feet
31
FITTVP
Frequency Intensity Time Type Volume Progression
32
SMART goals
Specific Measurable Achievable Realistic Timely
33
specificity
training the body in a specific manner for a specific outcome
34
muscle balance
choose exercises that train opposing muscle groups
35
arranging exercises
large muscles before small multiple joint exercises before single joint most intense before least intense
36
compound set
same muscle, different exercises
37
superset
different muscles, different exercises
38
core muscle groups
can be tested with 1 RM testing *shoulders *chest *legs
39
endurance program overview
12-20 reps 2-3 sets 60-67% RM 20-30 second rest
40
hypertrophy program overview
6-12 reps 3-6 sets 67-85% RM 30-90 second rest
41
strength program overview
1-6 reps 3-5 sets 85-100% RM 2-5 minute rest
42
overload
each workout should place a demand on the muscles that is GREATER than what they're used to
43
progressive overload
implementing overload over time
44
12-15 RM method
used to find your proper rep range without using 1 RM testing
45
increasing load 2 for 2 rule
if you can complete 2 more reps than your goal for 2 consecutive workout days, then increase the load *2.5-5 lbs upper *5-15 lbs lower
46
DOMS
- delayed onset muscle soreness 24-28 hours after training - can last up to 5-7 days - caused mostly by ECCENTRIC movements
47
lactic acid buildup
- doesn't cause DOMS - a more short-term reaction to training
48
sagittal plane
*splits the body in half vertically (between the eyes) *flexion and extension - squats, leg extension, etc.
49
frontal plane
*splits the body in half vertically (front and back) *abduction and adduction - lateral raises
50
transverse plane
*splits the body in half horizontally *rotation - russian twists
51
ATP-PCr system
*uses phosphate in phosphocreatine to create ATP WITHOUT OXYGEN *lasts ~5-10 seconds - sprints
52
anaerobic glycolysis
*use of glucose and glycogen to create ATP WITHOUT OXYGEN *lactic acid byproduct *lasts ~10s - 2 minutes - 200 yard dash
53
aerobic glycolysis
*use of fat, protein, and carbs (glucose) to create ATP WITH OXYGEN - more prolonged periods of moderate intensity exercise
54
immediately after a lift
want to consume protein and carbs ~30 minutes after
55
pre-workout and creatine
caffeinated pre-workout *stimulates the nervous system *FDA recommends <400 mg a day creatine *increases strength and muscle mass
56
muscular endurance testing
*ability to perform repeatedly with moderate loads for an extended period - Push-Up test - YMCA bench press test
57
weight training for older adults
*lower resting HR *increase strength and bone density
58
programming for older adults
*5-10 minute warm up and cool down *8-10 exercises using main muscle groups *2 or more non-consecutive days a week
59
Bryzcki equation for 1 RM
weight lifted / (1.0278 - (# of reps x .0278))
60
Epley equation for 1 RM
((.033 x # of reps) x weight lifted) + weight lifted

EXS 142 (1 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions