Weight lifting traning

Benefits of muscular strength and Endurance

*improve performance of physical activities, * Prevention of injuries, * Improve body composition, *More positive self image

Set

A group of repetitions followed by a rest period

Motor Unit

A motor nerve that connects to one or more muscle fibers.

Spotter

A person who assists with weight training exercise done with free weights.

Muscle fibers

A single muscle cell, usually classified according to strength, speed of contraction, and energy source

Tendon

A tough band of fibrous tissue that connects a muscle to a bone or other body part and transmits the force exerted by the muscle

Ligament

A tough band of tissue that connects the ends of bones to other bones or supports organs in place

Concentric muscle contraction

An isotonic contraction in wich the muscle is shorter as it contracts

Eccentric Muscle Contraction

An isotonic contraction in wich the muscle lengthens as it contracts

Hypertrophy

Increase in the size of muscle fibers, usually stimulated by muscular overload

Muscular Endurance

Is the ability of a muscle to exert a submaximal force repeatedly or continuos over time. Is usually assessed by counting the maximum number of repetitions of a muscular contraction a person can do.

Myofibrils

Protein structures that make up muscle fibers

Slow- Twitch Fibers

Red muscle fibers that are fatigue- resistant but have a slow contraction speed and lower capacity for tension; usually recruited for endurance activities

Power

The ability to exert force rapidly

Isotonic

The application of force resulting in movement, also called dynamic

Isometric

The application of force without movement, also called static.

Muscular Strength

The maximum amount of force a muscle can produce in a single effort, is usually assessed by measuring the maximum amount of weight a person can lift.

R.M.( repetition maximum)

The maximum amount of resistance that can be moved a specific numer of times.

Repetition

The number of time an exercise is done during one set.

Testosterone

The principle male hormone, responsible for the development of secondary sexual characteristics and important in increase of muscle size

Fast-Twitch Fiber

when muscle fibers that contract rapidly and forcefully but fatigue quickly; usually recruited for actions requiring strength and power.