Muscular Strength and Endurance

Were there any exercises that you completed more easily than others? If so, which ones? Why were some exercises easier than others? (chest)

A major goal of my exercise routine was to start achieving a flat, toned stomach, and chiseled abdominals. So I always included the vertical leg crunch in my workout sessions. They are similar to basic stomach crunches but involve extending the legs into the air in order to better isolate my abs during the crunches. I can finish almost 30 crunches in a set without getting tired. I try to complete three sets every session. My approach is to do quick repetitions and take small breaks between the sets. I'm thinking about how I can make crunches even harder, but so far I haven't come up with anything.

Sam is beginning a weight-training routine. What physical improvements might result from his training?

He may experience increased metabolism, better weight management, and increased muscle strength and mass.

Were there any exercises that you completed more easily than others? If so, which ones? Why were some exercises easier than others?

The bent-over leg lift and the squats were easier to do than the other exercises since they resemble daily activities like bending and sitting. The step-ups didn't give me much trouble either. At first, I used a height of one or two steps. Once I was comfortable with that, I raised the platform to a higher level to increase the difficulty.

What challenges did you face during this session? Were there particular exercises that were difficult to complete? If so, what were they? If you did not face difficulty, why do you think that is? (back)

When I did the reverse fly exercise, I found it difficult to maintain a straight back with the free weights. Because of the weights, my shoulders would hunch and it was hard to keep my neck from bending. To make things easier, I would bend forward and place one hand on a stationary object for support and exercise one side at a time and raise one arm at a time. The bench took some pressure off of my back and legs.

What challenges did you face during this session? Were there particular exercises that were difficult to complete? If so, what were they? If you did not face difficulty, why do you think that is? (Arm)

When I performed the bicep curls with free weights, I felt a pain in my left wrist. I used the same weights for both hands, but my right hand did not hurt as much. During one particular session, the pain was severe, so I had to stop the bicep curls for a couple of days. But I've resumed them now and I do them every other day. This gives my bicep muscles enough time to rest and recover.

Which example describes voluntary muscle movement?

your hands typing on a computer keyboard

You want to compare the strength of an adult woman with the strength of a small child. What is the most accurate method of determining this information?

calculate each person's relative strength

What is the best definition of muscular strength?

the greatest amount of force a muscle or muscle group can exert in a single effort

Which muscles did you exercise in this session? Had you ever exercised them before? If so, how?

In this activity, I exercised my hips, thighs, knees, calves, ankles, and legs. Weight training / running.

Which muscles did you exercise in this activity? Had you ever exercised them before? If so, how?

In this activity, I exercised the muscles of my arms: the muscles of the upper arm, the biceps, the triceps, and the hamstrings. These exercises also worked a combination of other muscles. For example, the triceps dip and the one-arm triceps push-up worked the muscles of the chest, shoulder, and the triceps. I hadn't consciously exercised them before.

Which muscles did you exercise in this session? Had you ever exercised them before? If so, how? (chest)

In this activity, I exercised the muscles of my chest and stomach. I also worked other muscles, like my shoulder muscles, triceps, hips, and my lower back. The chest press and the push-ups worked the large muscles of my chest, shoulders, and triceps while the bird dog seemed to target my stomach muscles, lower back, and spine. I haven't thought much about exercising these muscles before.

Which muscles did you exercise in this session? Had you ever exercised them before? If so, how? (back)

In this activity, I exercised the muscles of my shoulders, upper back, lower back, and spine. Some exercises worked only the muscles of the back and shoulders, while others worked a combination of other muscles too. For example, the front row worked only the muscles of the shoulders, the overhead press worked my upper body muscles and my triceps, and the lateral raise worked my shoulders, waist, and hips. I haven't consciously exercised these muscles before.

Were there any exercises that you completed more easily than others? If so, which ones? Why were some exercises easier than others? (arm)

The hammer curls and bicep curls were the exercises that I started off with for my arms. I did them every day because they were easy and I could use lighter weights. I was able to increase the weights to my comfort level without injuring myself. After I got comfortable with hammer curls, I put them last in my arm-exercise routine when my muscles were already tired from earlier in the workout. After a few more sessions, I think I'll try variations on these kinds of curls.

Which muscle fibers are best suited for activities that involve lifting large, heavy objects for a short period of time?

fast twitch

What is the difference between absolute strength and relative strength?

Absolute strength measures strength regardless of your body size, while relative strength measures strength adjusted for your weight.

What challenges did you face during this session? Were there particular exercises that were difficult to complete? If so, what were they? If you did not face difficulty, why do you think that is?

Among the lower body exercises, I found the lunges to be the most challenging. It was hard to stabilize my knees as I bent them and to keep them at the same level as my toes. Initially, I suffered from severe thigh pain. To prevent this, I supported myself against the wall. This helped me stay in the posture for one minute or more. I practiced the lunges every other day. Now I can stand without any support for up to 2 minutes. After a few work out sessions, I plan to hold free weights in my hands for more resistance. The dead lift was a little tricky too, because it was hard to hold the position. When I was holding the weights, it was difficult to keep my back straight without bending or lowering my chest.

What challenges did you face during this session? Were there particular exercises that were difficult to complete? If so, what were they? If you did not face difficulty, why do you think that is? (chest)

At first glance, the plank looked like a simple exercise designed for beginners. But when I tried to hold the position with my entire weight balanced only on my elbow and toes for one minute, it was a lot harder than I had imagined. It was a challenge to keep my body straight and steady in the air without sagging at the hips. The plank seems to be a great exercise for core muscles, so I kept this one in my daily routine. I tried to make things easier by staying on my knees at first. Once I felt strong and confident enough, I would come up on my toes. I can now stay in the plank position for five minutes. That's as long as I've decided to go for, and obviously it's hard for me. But each time I do a five-minute plank, it gets easier. I still sweat a lot. I guess the next time I try, I can do six minutes.

Were there any exercises that you completed more easily than others? If so, which ones? Why were some exercises easier than others? (back)

I started the set of back and shoulder exercises with the back extension as it was the only exercise in the entire set that didn't require the use of free weights. I found it easier than other exercises because I could balance well when I raised my chest with my legs. I think that this exercise will get easier after a few more workouts. I will probably try holding a weight plate across my chest to increase the difficulty level of this exercise.

How do you use these muscles in your everyday life? What daily activities do you complete that mimic the movements of these exercises? (Arm)

I use the muscles of my arms when I lift a pencil, throw a basketball, push my baby sister around in a stroller, or drink water from a bottle. Some of the more strenuous activities that require arm strength are lifting heavy boxes, watering plants in the garden, or vacuuming the living room.

How do you use these muscles in your everyday life? What daily activities do you complete that mimic the movements of these exercises? (chest)

I use the muscles of my chest and abdomen when I sit up and roll over in bed, put on my clothes, do manual labor, or do household chores. The movements of my chest and abdomen when I play with my baby sister on the floor, bend down to lift an object, dance to music, or work in the garden resemble the movement of these exercises.

How do you use these muscles in your everyday life? What daily activities do you complete that mimic the movements of these exercises? (back)

I use the muscles of my shoulders and back to lift groceries, to hold a heavy bag, and to perform household chores. The movements of my shoulders and back when I hold my baby sister in my arms, do the laundry, mow the lawn, rake the leaves in the backyard, or vacuum the living room resemble the movements of these exercises.

How do you use these muscles in your everyday life? What daily activities do you complete that mimic the movements of these exercises? (Leg)

I use the muscles of the lower body when I walk to school, run to catch a bus, or when I go hiking. I use my leg muscles more actively when I play football on the weekends. The movements of the leg muscles in these exercises are similar to those when I walk up the stairs, bend down to lift something heavy, or get up from a chair. The step-ups exercise mimics real-life jumping and sprinting motions, while the squats and dead lift mimic movement patterns when we pick things off the ground.

Which activity would require the use of your skeletal muscles?

using your arms to lift a small box