PKIN 0460 Flashcards
(25 cards)
What is strength?
The ability of muscles to exert force against resistance or to apply force.
Why is strength training valuable for improving performance?
It enhances athletic performance and general fitness.
What are some examples of movements performed against resistance?
Sprinting against body weight, shot putting against the weight of the shot, wrestling against opponents.
Define muscle contraction.
Muscle contraction is the shortening of muscle fibers, leading to movement.
How do muscles work?
Muscles contract by shortening in length when stimulated.
What is the function of skeletal muscles?
They are responsible for athletic movements and can be improved through strength training.
Define agonist and antagonist muscles.
Agonist muscles are prime movers responsible for contraction, while antagonists oppose their action and relax.
Explain isotonic muscle contraction.
It involves a change in muscle length, creating movement against a constant resistance.
What are the two types of isotonic contractions?
Concentric contraction (muscle shortens) and eccentric contraction (muscle lengthens).
Define isometric muscle contraction.
It involves muscle contraction with no movement or change in muscle length.
What is maximum strength?
The greatest force a muscle can exert in one maximum muscular contraction.
Describe strength endurance.
It’s the ability of muscles to sustain contraction over time against moderate resistance.
Define power in the context of strength.
Power is the ability to overcome resistance with maximal contraction speed.
Name the main movements in joints.
Flexion, extension, abduction, adduction, rotation.
What are the rules for safe strength training?
Warm-up, use correct technique, secure equipment, progress gradually, breathe naturally, work with a spotter, avoid training when unwell, stop if feeling sharp pain.
What factors influence program design?
Goals, sport specificity, desired outcome (bulk, endurance, power), age, training level, and available time.
What should be considered when choosing strength exercises?
Total body involvement, sport specificity, and whether to focus on single-joint isolation or multi-joint exercises.
Explain the scale of intensity in strength training.
It ranges from low to super-maximum, based on the percentage of maximum performance intensity.
How many sessions per week are recommended for significant strength gains?
Two to three sessions per week.
What are the steps for designing a training program?
Select exercises, test maximum strength, determine type of strength needed, develop program, and test again for adjustments.
What are some training systems used in weight training?
Simple set, pyramid system, muscle failure, super set, supplementary exercises, and burns.
What are the fundamental principles of strength training?
Overload, progressive resistance, arrangement of exercise, specificity, individualization, and breathing.
How should breathing be coordinated during weight lifting?
Exhale through the mouth while performing the work.
What is the minimum recommended strength training regimen?
One set of 8-12 repetitions of 8-10 exercises, targeting major muscle groups, at least 2 days a week.
