Chapter 4 Health

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Muscles make up more than ____of body mass

40%

Concentric

A concentric muscle contraction is a type of muscle activation that increases tension on a muscle as it shortens. Concentric contractions are the most common types of muscle activation athletes perform in a gym when lifting weights.

Eccentric loading

Loading the muscle while it is lengthening; sometimes called negatives -Handle Roughly 120% of 1RM

5-RM is maximum weight that can be lifted __ times

five

Muscular strength and endurance are vital to _____, _____, and _____

health, wellness, and overall quality of life

1-RM is maximum amount of weight that can be lifted ____time

one

Atrophy

Decrease in size of muscle fiber

Strength training helps prevent and manage cardiovascular disease (CVD) and diabetes:

Improving glucose metabolism Increasing maximal oxygen consumption Reducing blood pressure Increasing HDL cholesterol and reducing LDL cholesterol Improving blood vessel health

Hyperplasia

Increase in number of muscle fibers

Physiological Changes from Strength Training

Increased muscle mass/strength Increased utilization of motor units w/ contraction Increased muscle endurance Improved blood fat levels Increased size of muscle fibers

Hypertrophy

Increased size of muscle fiber

Myofibrils

Protein structures that make up muscle fibers

Fibers in a MU

Ranges from 2-100's

Plyometrics

Rapid stretching of a muscle group that is undergoing eccentric stress (the muscle is exerting force while it lengthens), followed by a rapid concentric contraction

Muscle fiber

Single muscle cell, usually classified according to strength, speed of contraction, and energy source

____ ____require no equipment, build strength rapidly, and are useful for rehabilitating joints

Static exercises

Fast-twitch fibers

White muscle fibers Contract rapidly and forcefully Fatigue quickly

Contraction

implies a reduction in length or size, when referring to the muscular system it simply means muscle fibers generating tension

The type of exercise will depend upon ____, ______, and ____

individual goals, preferences, and access to equipment (Specificity)

Motor unit (MU)

A motor nerve (one that initiates movement) connected to one or more muscle fibers

Eccentric

An eccentric muscle contraction is a type of muscle activation that increases tension on a muscle as it lengthens. Eccentric contractions typically occur when a muscle opposes a stronger force, which causes the muscle to lengthen as it contracts.

Isometric

An isometric muscle contraction, or static exercise, is one in which the muscle fires but there is no movement at a joint. In this type of muscle contraction, there is no change in length of the muscle, and no movement at the joints but muscle fibers fire. An example of isometric exercise includes pushing against a wall.

Muscle Actions

Concentric Eccentric Isometric

____ ____ can be performed with or without equipment

Dynamic exercises

Dynamic (isotonic) exercise

Exercise involving a muscle contraction with a change in the muscle length

Static (isometric) exercise

Exercise involving a muscle contraction without a change in the muscle length.

Repetition maximum (RM)

Maximum amount of resistance that can be moved a specified number of times

Slow-twitch fibers:

Red muscle fibers Fatigue-resistant slow contraction speed Lower capacity for tension

Tendon

Tough band of fibrous tissue; connects a muscle to a bone or other body part and transmits force exerted by muscle

Ligament

Tough band of tissue; connects ends of bones or supports organs

Cartilage

Tough, resilient tissue that acts as cushion between the bones in a joint

Variable resistance exercise

Type of dynamic exercise that uses a changing load, providing a maximum load throughout the joint's entire range of motion

Constant resistance exercise

Type of dynamic exercise that uses a constant load throughout a joint's entire range of motion

A ______ _____ is the best nutritional strategy

balanced diet

Supplement

something that completes or enhances something else when added to it.


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