Strength_Power_Endurance_Brainscape Flashcards
(35 cards)
What is strength?
Maximum force a muscle can generate in one contraction with no time limit.
What is maximal strength?
The ability to perform maximal voluntary muscular contractions to overcome powerful external resistances.
What is a 1-rep max?
The greatest force that can be exerted during one repetition for a given muscle contraction.
What is myogenesis?
The development of muscular tissue, leading to strength gains.
What is hypertrophy?
An increase in actin and myosin within myofibrils, not an increase in the number of muscle fibers.
What is atrophy?
The opposite of hypertrophy; a decrease in muscle size.
How does muscle size increase?
By synthesizing more actin and myosin, increasing contractile protein density.
What repetition range maximizes hypertrophy?
6–10 reps to fatigue.
Why is hypertrophy greater in males?
Due to androgenic hormones.
What is relative strength?
The ratio of maximal strength to body mass.
How can strength increase via neurogenesis?
By increasing neural signals to the muscle through high speed or force contractions.
When are neural adaptations most significant?
Early in strength training and in prepubertal children.
What neural mechanisms enhance strength?
Increased firing rate, more motor unit recruitment, synchronized firing, reduced inhibition, inter-muscular coordination, use of stretch reflex.
What other benefits result from strength gains?
Increased tendon and bone strength, and higher resting metabolic rate.
Why is training movement patterns better than isolated muscles?
Because it improves functional and coordinated strength.
What is resistance training?
Exercise using opposing force, such as weight training or calisthenics.
What is isometric contraction?
Muscle force equals load; no length change.
What is concentric contraction?
Muscle force exceeds load; muscle shortens.
What is eccentric contraction?
Muscle force is less than load; muscle lengthens.
Which contraction type produces the most force?
Eccentric > Isometric > Concentric.
Which contraction causes the most soreness?
Eccentric contraction.
How does contraction speed affect force?
Faster contractions reduce force due to fewer cross-bridge formations.
What is the optimal joint angle for bicep curls?
30–90 degrees.
What is variable resistance?
Resistance that adjusts through the range of motion for max force at all angles.
