Muscle Fitness Flashcards
(21 cards)
Muscular Strength
The ability of a muscle group to apply maximal force against a resistance one time
Muscular Endurance
The ability to repeat muscle movement over a period of time
Intermediate Fibers
Combo of fast twitches and slow twitches
Concentric
Shortening of muscle during contraction
Eccentric
Lengthening of muscle during contraction
Atrophy
Decrease in size of muscle fibers
Hypertrophy
Increase in size of muscle fibers
Fast twitch
- White muscle fibers that contract explosively
- Fibers that use fuel rapidly and CAN’T continue for a long time (anaerobic activity)
- contributes to muscular strength
Intensity
Amount of weight that an individual lifts and effort used
Slow twitch
- red muscle fibers that contract slowly
- fibers that use fuel slowly and CAN continue for a long time (Aerobic activity)
- contributes to muscular endurance
Isometric Exercise
Strength by not lengthening the muscle (push against a stationary object or other body part).
Isokinetic Exercise
Shorten and lengthen the muscle through a full range of motion , but a special machine allows you to fully load you muscle through the complete range of motion
Isotonic exercise
Shorten and lengthen the muscle through a full range of movement. Limited to the weakest part of the muscle.
Goal Standard for Strength
4-8 reps
60-90% max
Goal Standard for Endurance
12-20 reps
30-50% max
Goal Standard Minimum-Muscle Fitness:
Frequency
Intensity
Time
Frequency: every other day
Intensity: 60-90% (strength) or 30-50% (endurance)
Time: 4-8 reps (strength) 12-20 reps (endurance)
Repetition
A group of repeated movements performed continuously with a given weight load
Repetition-group of sets
Number of times an exercise is performed within each set
Weight training myths
- females don’t benefit from weight training
- muscle can turn into fat
Muscle Endurance Training should involve…
Low weight/intensity, high reps/time
Muscle Strength Training should include…
High weight/intensity, Low reps/time
