Topic 6 (Muscular Strength & Endurance) Flashcards
(49 cards)
Sex differences between young men and young women
men
1) ______ testosterone
2) ______ bones
3) increase in ____ muscle mass
women
1) higher ________ levels
2) wider ______
3) increase in body ___, concentrated in the hips and thighs
1) higher
2) larger
3) lean
1) estrogen
2) pelvis
3) fat
list of sex differences, in spite of similar training?
1) women lower __ capacity
2) women generally more body ___
3) women ____ skeletal muscle
4) women generally _______ lungs
5) women generally _______ heart
6) women generally lower ___ max
1) O2
2) fat
3) less
4) smaller
5) smaller
6) VO2
Sex difference VO2 max percentage differences for non-athletes, and elite athletes
Non-athlete: ~25%
Athlete: ~8-12%
sex difference in muscle strength and size for upper and lower body: big takeaway?
upper body strength: ~ 0.5
lower body strength: ~0.25
women still see strength gains, but generally not to the same level
aerobic capacity declines ~__% per decade starting at __yrs old, regardless of active or inactive
10
30
which has more influence on declines in strength and muscle mass: age or inactivity?
inactivity
__% loss in muscle mass from __-__yrs old. Results in decreased QOL, and inability to perform tasks; however, loss in muscle mass can be reduced by ____.
50
20-90
training
Difference between Law of Use and Disuse and Atrophy vs Hypertrophy
Law of Use & Disuse: if you don’t use something, its traits are diminished
Atrophy vs Hypertrophy: Atrophy is the loss of muscle mass due to lack of use, hypertrophy is the building of muscle mass due to use
Definitions (muscular strength, muscular endurance, flexibility, power)
Muscular strength - max force over 1 contraction
Muscular endurance - maintaining force over multiple contractions
Flexibility - capacity of the joint to move through full ROM
Power - the rate at which someone can perform work; expressed as W/t or Fd/t
Benefits/increases of resistance training
1) hypertrophy
2) muscular strength/endurance
3) __________ rate
4) ____ density
5) postural muscles
6) balance, mobility, reaction time
7) aids sleep
8) combat depression
9) improve self-esteem
10) insulin sensitivity (higher insulin sensitivity means less insulin is needed to lower blood glucose levels)
11) weight loss
12) may increase ___ (good cholesterol)
3) metabolic
4) bone
12) HDL
if someone is more muscular, __ calories are burned at rest
more
For lower ____ pain, most cases occur between __-__ years old, peaking at age __.
back
25-60
40
Lower back pain risk factors:
Excess ____ _____
weak ___, and inflexible __________
Poor _______
smoking
_______ objects incorrectly
work or sports related injuries
osteoporosis and osteoarthritis (think bone density and cartilage)
body weight
abs, hamstrings
posture
lifting
lower back anatomy: divide between _ sections. The bottom is most likely to be _______, because the lumbar disk ______ down over time.
3
injured
breaks
Lower back pain prevention:
1) increase __ strength
2) increase ___/_________ flexibility
3) proper _______ techniques
4) weight
5) posture
The spine should have an _ shape curve
hip/hamstring
lifting
S
The partial ab ______ (curl-up) with feet ____ maximizes emg activation of the ___ and minimizes ____ pain.
crunch
free
abs
back
Skeletal Muscle Anatomy
The ______ connects muscle to bone.
The muscle has four subdivisions:
1) muscle _________
2) muscle _____
3) _________
4) ___________ (actin & myosin)
The interaction between actin and myosin allows muscle -__________ to occur.
tendon
fasciculus
fiber
myofibril
myofilament
contraction
True or false: strength changes occur before neural changes in strength training
false
List of neural changes
1) inhibitory ________ lessened
2) more _____ units activated
3) better ___________ & synchronization of _____ units
impulses
motor
activation
motor
A motor unit consists of the motor _______ and fibers it communicates with
neurons
Hypertrophy is the increase in ____ of ______ mass.
size
muscle
hypertrophy increases
1) size and number of __________
2) increase muscle _______
3) increase amount & strength of _______ and _________
4) small increase in number of muscle _____
5) selective hypertrophy: 3 types of muscle ______ fibers - ____, ____, and ____________.
myofibrils
protein
tendons and ligaments
cells
twitch
slow
fast
intermediate
hypertrophy also increases ____ muscle mass; small increase in VO2 with _______ training, increase ____ _________ wall thickness (not the volume)
lean
circuit
left ventricle
Strength training ____ response: __-__% strength improvements within first _ months. hypertrophy becomes significant within _ months.
dose
25-30%
6
2
