Chapter 3: Muscular Strength and Endurance

The prefixes

How can you remember the difference between atrophy and hypertrophy?

48 hours

How long should one wait between working on the same muscle/muscle group?

5 minutes

How long should the whole body cardio portion of the warm up be that precedes weight training?

- improvement or maintenance of strength and endurance - increase in power - improvement or maintenance of bine density - increase in strength of connective tissue (tendons and ligaments) - increase and/or maintenance of lean mass (i.e. improved body composition) - helps maintain resting metabolism as we get older - improvement or maintenance of flexibility - improved posture

List the physical benefits of weight training (8)

overload

We quickly lose strength if not subjected to a regular form of ________.

Learning technique and acclimating the body to the exercise. Also, during week 1, start with one set and increase from there in order to minimize fatigue and muscle soreness.

Weeks 1-3 of weight training should consist of . . .

- Maintain proper body alignment and positioning - Breath properly - Move the joint through its full ROM, while only using the appropriate muscles - Maintain a neutral spine - Keep a record

What are some important safety tips to keep in mind when doing weight training?

Progressive and periodically repeats itself: - A regular and systematic increase in resistance - Repeat exercises on a regular basis - Incorporate various levels of intensity and types of exercises used

What are the characteristics of an ideal weight training program?

overload, specificity, reversibility, individual differences

What are the four principles of weight training?

bench press, squat, dead-lift

What are the three lifts used in power lifting?

c

What are the two kinds of isotonic resistance training? a. short and long b. concentric and eccentric c. dynamic constant and dynamic variable

Clean & Jerk And Snatch

What are the two lifts used in olympic weight lifting?

external and internal

What are the two types of rotational muscle movement? Give an example.

general weight training, olympic weight lifting, power lifting, body building, and sports training

What are the types of weight training? (5)

frequency, intensity, time, type

What does FITT stand for?

- 5 minutes of whole body cardio - Easy whole body stretching - Warm up the specific muscle groups that are going to be used in the exercises - Each stretch and exercise should be slow and controlled and go through the full ROM

What elements should a warm up before weight training include?

Testosterone

What hormone plays a role in hypertrophy?

power

What is the key to athletic success?

use it or lose it

What phrase best relates lean body tissue to weight training?

antagonist

What role is this muscle playing in this movement? The tricep (posterior) brachii during elbow flexion and during the curl of a bicep curl.

ATP and an electrical stimulus from the central nervous system

What two things does muscle contraction require?

isometric movement

What type of movement involves no visible movement of the muscle?

Improve jumping ability and connect speed and strength training

What were plyometric exercises originally developed for?

concentric movement

When a muscle exerts a force greater than the resistance and shortens.

isometric movement

When a muscle shortens, exerting a force that is equal to the resistance and neither lengthens nor shortens.

eccentric movement

When the muscle exerts less force than the resistance and lengthens. (Ex: bicep curl lowering)

endurance

a muscle's ability to continuously generate force for an extended period of time.

rotation

movement around the vertical axis of the body or around the long axis of the limb

synergist

muscle that aids a prime mover in a movement

dorsi flexion

Movement at the ankle joint as the toes move up.

abduction

Movement away from the midline of the body

adduction

Movement toward the midline of the body

giant set

Multiple exercises done in succession that focus on one muscle group. This is often done to failure with a reduction in weight halfway through. It is important to note that this form of exercise can cause significant fatigue and late onset muscle soreness. This type of exercise can help to overcome a lifting plateau and produces significant muscular strength gains.

slow twitch muscle fibers

Muscle fibers associated with slow movement, little force, and aerobic work. This type of muscle fiber has great endurance and are recruited first.

fast twitch muscle fibers

Muscle fibers that are associated with fast movement, more force, and anaerobic work.

load, repetition, rest, frequency

Proper use of these four things is productive overloading.

plyometric

Repetitive jumping on and off boxes is an example of what kind of exercise?

pronation

Rotating the forearm so that the palm either faces down or backward

supination

Rotating the forearm so that the palm either faces up or forward.

strength, endurance, and body composition

Training with weights can impact what three things (there are more, but list those found in the book here)?

power

The ability to produce force rapidly. Strength + Speed

fibers in the motor unit and the number of motor units recruited

The force of muscle contraction depends on what two things?

2-3 days per week, 1-3 sets, 8-12 reps

According to the American College of Sports Medicine, how often should weight training be done? How many sets? How many reps?

Multi-joint exercise

According to the American College of Sports Medicine, what type of exercises should the workout be started with?

10-12 exercises, focused on the major muscle groups

A beginning program should include how many exercises and what should those exercises be focused on?

isotonic

A form of exercise that involves exerting force on movable objects and machines such that the targeted muscle groups goes through both eccentric and concentric movement

isometrics (progressive resistance training)

A form of progressive resistance training that involves pushing or pulling an immovable object with no visible lengthening or shortening of muscles.

d

All lean body tissue is subject to what? a. pain b. trophy c. tears d. atrophy

the same

All motor fibers in a motor unit are of (the same/different) types.

muscle contraction

All movement is a result of ______ ___________.

isokinetic

An exercise machine that controls the speed of movement and provides varying resistance throughout the range of motion. The force that is experienced by the mirrors the force produced at a constant speed.

pyramid

An exercise method in which a single exercise is done for three or more sets with the resistance increased with each set. This type of exercise can be used to overcome a lifting plateau and produce good muscular gains.

size and symmetrical development of the entire musculature

Body building is a competition in which participants are judged on what two things?

concentric, eccentric

Breath out during the (concentric/eccentric) phase and breath in during the (concentric/eccentric) phase.

[(reps *0.0328) + 0.9849] * resistance

Brown formula to approximate 1 rep. max.=

endurance

Completing more repetitions results in an increase in _________.

flexion

Decreases the angle of a joint

soreness

Eccentric movement is a major contributing factor towards muscle ________.

continuum (This means that strength and endurance each require different and very specific training to be accomplished. In addition, strength is associated with one repetition at a time, while endurance focuses on long-term or continuous effort)

Endurance and strength are opposite ends of a _________. What does this mean?

detraining

Gains made in training will be lost in __________.

the resistance to the standard force curve of a given movement/one's ability to produce force

In dynamic resistance exercises, the machines are designed to match . . .

lever, vary

In isotonic resistance training the muscles, bones, and joints make up a _____ system such that the force generated with (vary/remain the same) throughout the range of motion.

sports training (weight lifting)

In this type of weight lifting, the program is developed for a specific activity. This type of weight training is used to develop strength, power, and endurance, and lessen the chances of injury. (Ex: rowing and deadlifts)

strength

Lifting heavier weights results in an increase in ________.

- improved posture - enhanced self-image - healthy outlet for stress

List the mental benefits of weight training (3)

antagonist

Muscles that produce the opposite action of the prime movers.

stabilizers

Muscles that support or stabilize the body while the prime movers and the synergists perform the movement patterns.

competitive weight lifting

Olympic weight lifting an power lifting are both part of a category of weight lifting called ___________ ______ _______.

technically, physically

Olympic weight lifting is ___________ challenging and __________ strenuous.

repetition

One complete movement of an exercise.

isolation

One should complement their weight training program with _________ exercises.

Circuit training

Performing a series of exercises, one after the other, with minimal rest. This type of exercise method is effective in the development of muscular endurance, general conditioning, and maintaining a certain levek of fitness.

drop set

Performing a set to failure, then removing a 10-15% of the load and continuing doing as many reps as possible again, can be repeated to complete failure, can cause significant muscle fatigue and soreness

super set

Performing two exercises in rapid succession with minimal rest. These exercises often target opposing muscle groups.

the stretch reflex

Plyometrics activates what kind of reflex?

force * distance * time

Power=

specificity of movement

Selective recruiting of motor units translates into . . .

rotation

Shaking your head "no" is what type of muscle movement?

set

Some # of repetitions performed consecutively.

attachments, muscle, fiber, recruitment

Strength depends on muscle ___________, ______ size, _____ type, and motor unit ___________.

flexibility

The ability to move a joint through its full range of motion (ROM).

hypertrophy

This describes an increase in muscle mass due to exercise.

concentric movement

The lifting motion of a bicep curl is an example of what type of movement?

atrophy

The loss of body tissue due to lack of use.

strength

The maximum force that a muscle or muscle group can produce for one repetition of an exercise.

plantar flexion

The movement that occurs at the ankle joint when the toes are moved away from the shin.

more

The process of strength training helps our bodies to learn how to recruit (more/less) motor units. This is associated with early strength gain and early strength gain is prior to the muscles becoming hypertrophied.

plyometrics

This is a form of exercise that involves rapid eccentric loading of a muscle that activates the stretch reflex. As a result more motor units are activated.

dynamic variable resistance exercises

This type of resistance training involves the use of machines that employ a chain or belt that moves elliptically about a cam to change the resistance throughout the ROM.

general weight training

This type of weight training is for the average person and draws on ideas and methods used in olympic weight lifting, power lifting, body building, and sports training.

Arrangement of bones in the skeletal system and how the muscles cross the various types of joints

The types of movement that is possible of muscle is determine by two things, what are they?

the type of stress and the way in which it is applied

The way the body responds to exercise is directly correlated to . . .

false, the correct answer would be eccentric movement

True or false: Concentric movement is often called "negative reps."

true

True or false: Everyone is unique due to their genetics. But, everyone can improve their fitness through proper training, good nutrition, and adequate rest.

true

True or false: Fast and slow twitch fibers can take on characteristics of one another.

true

True or false: Gains can be made with less training than it took to achieve them.

false, research shows that heredity plays a major role in this

True or false: Heredity plays NO role in the ratio of fast and slow twitch fibers.

False, this is only possible in times of extreme emotion, and even then it is rare and difficult

True or false: It is possible to recruit all motor units at will.

false

True or false: Only athletes benefit from weight training.

false, low resistance training only recruits slow twitch fibers

True or false: Training with low resistance will help to develop both fast and slow twitch fibers.

dynamic constant resistant exercises

Use of free weights where resistance is constant throughout the ROM.

Multi-joint exercise

Using several muscle groups at once

the person doing the training

Who determines the number of repetitions in a set?

hypertrophy is partially due to the hormone testosterone

Why do males often see a more substantial increase in muscle mass than women?

force * distance

Work=

extension

increases the angle of a joint

agonists

prime movers, primarily responsible for producing a particular movement

anatomical position

standing up, feet parallel, arms away from body, palms facing forward