(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
