KINE 199 Strength Training

How much does a standard barbell weigh?

45 lbs

Relative Strength

Absolute strength divided by bodyweight

What grip do you use to spot a bench press?

Alternate

Slow Twitch

Generate small amounts of force but are difficult to fatigue

ATP

Energy that fuels movement; adenosine group + three phosphates

Isotonic

During contraction, muscle DOES change length

Cardiac

Makes up the heart, striated, contracts as a unit

Isokinetic

Maximal amount of force exerted through full range of motion

Strength

Maximal amount of force one can exert

Phosphagen Systems

Short term, high intensity; fueled by ATP stored in muscles, 6-10 seconds

Stimulating

Training is enough to cause adaptation

Retaining

Training is enough to maintain your fitness but not enough to make you improve your fitness

Detraining

Training magnitude is too low resulting in loss os strength or muscle mass

Progressive Overload

Training must be increased regularly for performance to improve; changing training loads or changing exercises

Endurance

Training to do something more, 3+ sets, 12+ reps

Hypertrophy

Training to make muscles larger, 3-5 sets, 8-12 reps

Strength

Training to make your muscles stronger; 3-5 sets

Oxidative System

Uses oxygen to break down carbohydrates, fats, and sometimes proteins to make ATP, low intensity aerobic exercise

EX of Lactic Acid System

Springs, running up hills, two minute sit up test

Absolute strength

Strength regardless of babyweight

smooth

makes up the walls or blood vessels and organs, not striated, not typically under voluntary control

EX of phosphagen Systems

running a 40 yard dash, vertical jump

Fast Twitch

Capable of generating large amounts of force but fatigue rapidly

Exercise order

1. Total body lifts (power) 2. Multi-joint (BP, squat) 3. Single-Joint let (Leg curls, pull ups)

Lactic Acid System

Breaks down carbohydrates to produce ATP, 2-3 mins

Isometric

Muscle contracts and it does NOT change length

Eccentric

Muscle lengthens DB curl DOWN

Concentric

Muscle shortens DB curl UP

Volume

Quantity of the work one performs; sets and reps

Skeletal

Under voluntary control, responsible for the movement of the body, kind of muscle fiber that is developed through strength training

Intensity

Quality of the work done; amount of weight, percentage of max, speed, etc.

What should you always use when squatting?

Safety Pins