Chap 7

The Power Lifting Federation suggests that young people should begin weight training around what age?

14 for males and slightly younger for females

According to some experts, resting metabolism increases by approximately _______ calories per day for every pound of muscle weight added.

30 to 40

After a total-body workout, you will receive the best results when you allow at least ______of rest after each workout.

48 hours

After a set of resistance-training exercise, the muscle will recover to withing_________% of capacity within 3 to 5 seconds and near full capacity in ________.

50; 2 minutes

Besides adding strength, what else can strength training improve?

All of the above- cholesterol ratio, glucose metabolism, and the risk for heart disease.

Muscle strength is the maximum number of reps of a heavy weight or resistance that can be moved until fatigue or failure. T or F

False

Type of muscle fiber used primarily during aerobic activity is ______.

Slow-twitch, oxidative

The AHA say that weight training will increase muscle strength and endurance and improve the function of the heart and lungs. T or F

True

Which factor or factors account for the maximum force a muscle group can generate?

all of the above- fiber size, number of fibers activated, ability of nervous system to activate the fibers.

The minimum energy the body needs to support ongoing cellular activity when at rest is referred to as __________.

basal metabolism

The positive phase of muscle contraction is referred to as ______.

concentric

As resistance training continues, the muscle cells will _______.

increase in size

In which type of muscle contraction does the muscle contract without changing overall length?

isometric

The minimum energy the body needs to support ongoing cellular activity when at rest decreases with age , because primarily of ________.

loss of muscle mass

Which type of resistance-training program will develop the most strength and muscle mass?

low reps, high weight

the protein filaments that interact and slide by one another during a muscle contraction are called ______.

myofibrils

The overload principle is based on _______.

taxing the muscles beyond their accustomed levels.

The tissue that attaches muscle to bone is _______.

tendon

A basic resistance training program for a novice would be to engage in this type of training _______times per week.

two to three