CH4-Muscular Strength and Endurance

Name the two parts of a motor unit.

1. motor nerve 2. muscle fibers

T of F: A person recruits more motor units when picking up a light weight than lifting a heavier weight.

F

T or F: Development of large muscle fibers is referred to as atrophy.

F

Describe the method generally used to assess muscular endurance.

Muscular endurance is usually assessed by counting the maximum number of repetitions of an exercise a person can do or the maximum amount of time a person can hold a muscular contraction.

Give the major difference between muscular strength and muscular endurance?

Muscular strength is the amount of force a muscle can produce with a single maximum effort; while muscular endurance is the ability to hold or repeat a muscular contraction for a long time.

Give the recommended intensity to develop both strength and endurance.

To develop strength and endurance, it recommended to lift 70% of your maximum capacity.

Give another name for static exercise

isometric exercise

List two positives aspects of static and dynamic exercise.

static 1. requires no equipment, so they can be done virtually anywhere 2. they build strength rapidly and are useful for rehabilitating injured joints and stabilizing joints in the shoulder and spine dynamic 1. are excellent for building muscular strength and endurance 2. Tend to build strength through a joint's full range of motion

Give two characteristics of slow twitch muscle fibers?

1. Are typically fatigue resistant, but don't contract as rapidly or strongly as fast twitch fibers. 2. Slow twitch muscles are normally red in color

Name two kinds of dynamic muscle contractions

1. Concentric muscle contraction 2. Eccentric muscle contraction

Name the two most common dynamic exercise techniques

1. Constant resistance exercise - uses constant load throughout a joint's full range of motion 2. Variable resistance exercise - the load is changed to provide maximum load throughout the entire range of motion.

Give two characteristics of fast twitch muscle fibers?

1. Contract more rapidly and forcefully than slow-twitch fibers but fatigue more quickly. 2. Fast twitch muscles are normally white in color

Give two conditions for which static exercise are recommended.

1. Developing stiff core and 2. Develop torso muscles that support the spine and provide firm foundation for whole body motions

List four kinds of isotonic techniques used mainly by athletes for training and rehabilitation

1. Eccentric loading 2. Plyometrics 3. Speed Loading 4. Isokinetic exercise

List three advantages to using free weights

1. Free weight high require more care, but they strengthen your body in ways that are more adaptable to real life. 2. Are better for developing functional strength for sports 3. Free weights are widely available, inexpensive, and convenient for home use

List four components of the FITT principle

1. Frequency of exercise 2. Intensity of exercise; Amount of Resistance 3. Time of Exercise: Repetitions and Sets 4. Type or Mode of Exercise

List three cardiovascular risk variables positively affected by strength training.

1. Greater muscle strength has been associated with lower rates of death from all causes, including cancer and cardiovascular disease. 2. Men over the age of 60 with lower levels of muscular strength were 4 times as likely to die from cancer than similar aged men with greater muscular strength. 3. Stronger men were 1.5 times less likely to die from all causes, 1.6 time less likely to die from cardiovascular disease, and 1.25 times less likely to die from cancer.

List six areas benefited from enhanced muscular strength and endurance.

1. Improved performance of physical Activities. 2. Injury Protection 3. Improved Body Composition 4. Enhanced Self-Image and Quality of life 5. Improved Muscle and Bone Health with Aging 6. Increased Longevity

Give three signs of overtraining.

1. Lack of progress or decreased performance 2. chronic fatigue 3. decreased coordination

List six general guidelines to insure "safe" weight training

1. Lift weights from a stabilized body position; keep weights as close to your body as possible. 2. Protect your body by maintaining control of your spine and avoiding dangerous positions. Don't twist your body while lifting. 3. Observe proper lifting techniques and good form at all times. Don't lift beyond the limits of your strength. 4. Don't hold your breath while doing weight training exercises. 5. Don't use defective equipment 6. Don't exercise if you're ill, injured, or overtrained. Do not try to work through pain.

List three guidelines to insure safe weight training with free weights.

1. Make sure the bar is loaded evenly on both sides and weights are secured with collars or spring clips. 2. When you pick a weight up from the ground, keep your back straight and your head level. 3. Lift weights smoothly; don't jerk them. Control the weight through the entire range of motion.

list two advantages of using resistance bands

1. Many free weight exercises can be adapted for resistance bands 2. They are readily available and come in a variety of styles and levels of resistance

Name tow general classifications of strength training exercises

1. Static exercise 2. Dynamic exercise

List ten major body parts required to exercise for overall fitness

1. neck 2. upper back 3. shoulders 4. Arms 5. Chest 6. Abdomen 7. Lower back 8. thighs 9. Buttocks 10. Calves

About how much percentage strength improvement can you achieve during the first 6 to 10 weeks of strength training?

10-30 % increase in the amount of weight lifted.

To build both strength and endurance, do about _____ to ______ repetitions of each exercise.

8-12

List two strength-training induced improvements that positively affect bone health and aging.

A lifelong program of regular strength training prevents muscle and nerve degeneration that can compromise the quality of life and increase the risk of hip fractures and other potentially life-threatening injuries.

1. Muscular strength is best defined as: a. the maximum amount of force a muscle can produce in a single maximal effort b. the maximum amount of force a muscle can produce in 10 repetitions c. the ability to exert a submaximal force repeatedly over time d. the ability to exert force rapidly

A.

List three advantages to using exercise machines.

Advantages- 1. Machines make it easy to isolate and work specific muscles 2. You don't need a spot and you don't have to worry about dropping a weight on yourself 3. Machines provide support for your back

Give the recommended number of days rest between weight training sessions.

Allow your muscles at least one day of rest between workouts.

Give the recommended frequency (days per week) for weight training.

At least two nonconsecutive days a week

Men have a higher amount of this essential hormone that allows them to build more muscle mass than women: a. estrogen b. testosterone c. adrenaline d. insulin

B

3. A motor unit contains: a. tendon and muscle fiber b. fast- and slow-twitch muscle fibers c. motor nerve connected to muscle fibers d. motor nerve connected to a tendon

C

Metabolic rate increases when: a. fat mass increases b. fat mass decreases c. muscle mass decreases d. muscle mass increases

D

Muscle fibers are: a. motor nerves attached to muscle cells b. protein structures within muscle cells c. enzymes that facilitate metabolism within muscle cells d. individual muscle cells

D

T or F: Women have a larger proportion of muscle tissue in the upper body compared to men.

F

Give the recommended percentage 1-RM to build muscular endurance.

If your interested in building muscular endurance, choose 40-60 % of your maximum capacity.

Briefly explain why muscular strength and endurance are important for individuals who engage in recreational activities.

Increased strength can enhance enjoyment of recreational sports by making impossible to achieve high levels of performance and to handle advanced techniques.

Describe periodization.

Its a type of cycle training in which the exercises, number of sets and repetitions, and intensity vary within a workout and/or between workouts.

Good muscle strength in the abdomen, hips, lower back, and legs give support to which body part most susceptible to injury?

Low-back pain

Briefly describe pilaties exercises

Pilates focus on strengthening and stretching the core muscles in the back, abdomen, and buttocks to create a solid base of support for the whole-body movement; the emphasis is on concentration, control, movement flow, and breathing.

Name the method generally used to measure muscular strength.

Repetition Maximum

List two muscle fiber classifications?

Slow-twitch and Fast-twitch

How does strength training increases muscle strength.

Strength training improve's the body's ability to recruit muscle units, which increases strength even before muscle size increases.

Name the body composition component most likely to change in response to strength training.

Strength training improves body composition by increasing muscle mass, thereby tipping the body composition ratio toward fat-free mass and away from fat.

Briefly explain why strength training has such a positive effect on self-image.

Strength training leads to enhanced self-image in both men and women by providing stronger, firmer muscles and a toned, healthy looking body.

T or F: A program that includes 3 to 5 sets of 5 repetitions using a heavy load primarily builds muscular endurance.

T

T or F: Perform a maximal isometric contraction for at least 30 seconds to develop isometric strength.

T

Name the "core" muscle usually activated when using exercise balls

The exercise ball is effective for working the core stabilizing muscles in the abdomen, chest and back

Give the recommended percentage 1-RM to build muscular strength.

To build muscular strength, you should lift weights as heavy as 80% of your maximum capacity.

briefly describe how to perform static exercise.

To perform a isometric exercise, a person can use an immovable object like a wall to provide resistance, or simply tighten a muscle while remaining still.

Give the recommended amount of time required for warm-up and cool-down.

You should warm up for 5-10 minutes before your workout and cool down for 5-10 minutes after your workout.

In general, a low number of repetitions build _______________.

endurance and overload primary slow-twitch fibers

Strength and power activities like sprinting tend to activate _____________ fibers.

fast twitch

The more muscle mass, the ___________ the metabolic rate.

higher

Give another name for dynamic exercise.

isotonic exercise

Muscles consist of ________________ connected in bundles.

muscle fibers

Muscles fibers are made up of smaller units called ______________.

myofibrils

Endurance activities like jogging tend to activate _______________fibers.

slow twitch

In general, a heavy weight and a low number of repetitions builds ________________.

strength and primary overloads your fast-twitch fibers

The amount of weight a person can lift is limited by ________________________________

the weakest point in the range of motion