(F/W) Chapter 4-Muscular Strength and Endurance

Example of an intensive weight training program focused on building muscular strength

1 set, 3-5 repetitions, 85% of 1 RM

To gain muscular strength and endurance for general fitness, the rest interval between sets should last

1-3 minutes

Strength training can boost resting metabolic rate by up to

15%

The MINIMUM number of training days per week for gaining strength is

2

People typically begin to lose muscle mass after age

30

A recommended amount of resistance and number of repetitions for improving muscular endurance is

40-60% RM and 15-20 repetitions

When you are ready to increase resistance for an exercise in a weight training program, approximately how much weight should you add if you are currently lifting 100 pounds?

5 pounds

A cool-down period after a weight training workout should include

5-10 minutes of easy activity or relaxation and stretching

For overall fitness, you should include ____ different exercises in your weight training program.

8-10

What percentage of all Americans will be afflicted with low back pain at some point in their life?

85%

Training intensity for weight training is determined by

amount of weight lifted

Hypertrophy is defined as

an increase in muscle fiber size

Isokinetic exercise is best described as applying force

at a constant speed

Muscular force exerted as a muscle shortens is best classified as

concentric

True or False: A person recruits more motor units when picking up a small weight than when picking up a large weight.

false

True or False: Dynamic weight training involves applying force without a change in the length of the working muscles.

false

True or False: Exercises involving small muscles should be done before exercises using large muscle groups.

false

True or False: For a strength training program to develop general fitness, it is best to choose resistance of about 90% of 1 RM.

false

In weight training, a set is a

group of repetitions followed by a rest period

Strength training helps in the prevention and management of chronic disease by

improving glucose metabolism reducing blood pressure increasing maximal oxygen consumption improving blood vessel health increasing HDL cholesterol decreasing LDL cholesterol

An antagonist muscle is one that

is stretched when an agonist muscle contracts, opposing the agonist

Metabolic rate increases if

muscle mass increases

A type of body weight exercise that emphasizes control of movement is called

pilates

Advantages of isometric(static) exercises

require no equipment can be done almost anywhere can overcome weak points in a joint's range of motion

Weight machines are

safer easier to use more convenient to use easy to isolate and work a specific muscle spotter isn't always necessary

Muscular endurance is assessed by measuring

the maximum amount of force a muscle can produce in 10 repetitions

Muscular strength is assessed by measuring

the maximum amount of force a muscle can produce in a single maximal effort

A muscle fiber is

an individual muscle cell

True or False: In a strength training program, you are ready to increase resistance when you can do at least 8 repetitions of a particular exercise with good form.

false

True or False: Muscular endurance can be assessed by measuring the speed at which a set amount of weights can be moved.

false

True or False: Myofibrils are made up of groups of muscle fibers.

false

True or False: To build strength using isometric exercises, it is best to hold the contraction maximally for at least 30 seconds.

false

True or False: Training with free weights is a form of variable resistance exercise.

false

True or False: Women have a large proportion of muscle tissue in the upper body compared to men.

false

True or False: Muscular strength will increase more rapidly if you rest a day between workouts than if you train every day.

true

True or False: Plyometrics involves moving a weight as rapidly as possible.

true

True or False: Power activities such as sprinting use predominantly fast twitch muscle fibers.

true

True or False: Recent research on men indicates greater muscular strength is associated with lower rates of death from all causes including cancer and cardiovascular disease.

true

True or False: Slow twitch muscle fibers do not fatigue as rapidly as fast twitch muscle fibers and are used primarily during endurance activities.

true

True or False: Strength training can improve glucose metabolism.

true

True or False: Strength training can lessen bone lose in postmenopausal women.

true

True or False: Weight training improves body composition by increasing fat free mass and raising metabolism.

true

True or False: When a muscle lengthens as it contracts, the movement is referred to as a an eccentric contraction.

true

Recommended guidelines when working with free weights

use a spotter for exercises in which the bar crosses the face or head lift most of the weight with your legs keep the weight close to your body

To build individual muscle strength and muscle size, it is best to

use heavy resistance with few repetitions for multiple sets

Slow twitch muscle fibers are characterized by

use in endurance activities fatigue resistance oxidative energy system slow contraction reddish in color

To improve muscular endurance, it is best to

use light resistance with many repetitions

Activities that would predominantly use slow-twitch muscle fibers are

walking and jogging

Isometric exercise is best described as applying force

without a change in length of the muscle

Stability ball exercise is particularly effective for improving

"core" endurance and strength

A recommended amount of resistance and number of repetitions for building muscular strength rapidly is

80% RM and 1-5 repetitions

Free weights

Require more care, balance, and coordination Strengthens body in ways more adaptable to real life and sports.

Gender and strength training

Women tend to lose inches and increase strength as a result of resistance training. Men tend to build larger, stronger muscles.

A motor unit is made up of

a motor nerve connected to muscle fibers

Injuries such as low back pain are reduced if the spine is properly aligned by strong muscles in the

abdomen and hips

Compared to men, women have

approximately the same capacity for increases in strength

When making progress in a strength training program, increase resistance for a particular exercise when you

can complete two more than the target number of repetitions on two consecutive training sessions

A muscle lengthens as it contracts during an

eccentric contraction

Strength training improves body composition primarily by

increasing muscle mass

True or False: Hydraulic strength training machines use air pressure for resistance and are effective when building strength in beginners.

true

Results of inactivity and aging

muscles that contract more slowly nerves disconnecting from muscles they control loss of bone tissue

A good resistance training technique for developing explosive strength is

plyometrics

An exercise in which the individual jumps from a platform to the ground and then back up on the platform is an example of

plyometrics

Fast twitch muscle fibers are characterized by

rapid contraction anaerobic (nonoxidative) energy system use in sprinting whitish in color

Recommended strategies for strength training safety

rest between sets of exercise wrap thumbs around the bar when gripping a barbell use an alternative grip when acting as the sole spotter breathe

True or False: Increased muscular strength and endurance reduces one's risk of injury.

true

Decrease in muscle strength that is often associated with aging

sarcopenia inactivity lack of a strength training program osteoporsis

A type of isotonic exercise used by athletes during training to simulate movement during sprinting or throwing is called

speed loading

Activities that would predominantly use fast-twitch muscle fibers are

sprinting

An essential hormone that men have in higher amounts than women and that allows men to build more muscle mass than women is

testosterone

True or False: Muscular strength can be assessed by measuring the maximum amount of weight a person can lift during one repetition (1 RM).

true

True or False: During a strength training exercise, the agonist muscle contracts and the antagonist muscle stretches to allow the contraction.

true

True or False: For a strength training program to develop general fitness, it is sufficient to do just one set of each exercise.

true

True or False: For strength gains, a balanced diet is more important than taking supplements.

true