Study Flashcards
(21 cards)
Cool down
Helps heart rate slow gradually
Stoping will cause blood to “pool” in legs, causing cramping, stiffness, soreness, and varicose/spider veins
DOMS
Delayed Onset of Muscle Soreness
Pain/discomfort/soreness felt 24-72 hours after workout. Tears in muscles, part of the healing process
Nutrients
Do 3 main things
Promote growth
Maintain body functions
Help repair the body
Carbohydrates
Used for immediate energy
We eat, they are absorbed as energy
Stored in muscles and liver, any extra gets stored as fat. If we don’t have enough carbs the body breaks down protein for energy
1gram = 4 calories
Fats
Used in longer, lower intensity workouts (walking, cycling)
1gram= 7calories
Protein
Building blocks for muscle building (foods such as chicken, fish, nuts, eggs) 1gram = 4cal
Alcohol
Is not a nutrient it is a toxin to the body
1gram = 7cal
Meals
You shouldn’t eat two large meals a day
You should eat 4-6 smaller meals a day or every 2-3 hours
Breakfast
Breakfast is the most important meal of the day
Gets the day started properly
Skipping causes you to become tired and feel hungrier at lunch
It can actually help with weight loss
Overload principle
A greater than normal stress on the body is required for adaptation (muscle growth) to take place
The body adjusts to the stimulus. Once the body adapts it needs different stimulus to continue change
Concentric contraction
The muscle shortens and contracts
The “up” phase of an arm curl
Eccentric contraction
The muscle lengthens and extends
The “down” phase of an arm curl
“King” of all exercises
SQUATS
run faster and farther, jump higher and farther
Progressive resistance
Doing a little more each time
Increase weight, same reps and sets
Increased reps
Increase # of sets
Shorten rest between sets
Lengthen time under tension, lower weight slower
Power runner
The name of the “newer” leg machine
Lactic acid
Builds up in the muscles after long duration
Burns and causes muscles to get tired
Full range of motion
Works entire muscles
All the way up, all the way down
Isolation exercise
The lift uses only one body joint
Bicep curl (elbow joint is the only one used)
Compound exercises
The lift uses 2or more joints
Squats (hip, knees, ankles)
Gain weight
Simply put, we gain weight when we take in more calories than we burn
Warm-Up
Prepares your body to work out
Raises muscle temp. for better elasticity, starts a sweat
