Chapter 4 Health
Muscles make up more than ____of body mass
40%
Concentric
A concentric muscle contraction is a type of muscle activation that increases tension on a muscle as it shortens. Concentric contractions are the most common types of muscle activation athletes perform in a gym when lifting weights.
Eccentric loading
Loading the muscle while it is lengthening; sometimes called negatives -Handle Roughly 120% of 1RM
5-RM is maximum weight that can be lifted __ times
five
Muscular strength and endurance are vital to _____, _____, and _____
health, wellness, and overall quality of life
1-RM is maximum amount of weight that can be lifted ____time
one
Atrophy
Decrease in size of muscle fiber
Strength training helps prevent and manage cardiovascular disease (CVD) and diabetes:
Improving glucose metabolism Increasing maximal oxygen consumption Reducing blood pressure Increasing HDL cholesterol and reducing LDL cholesterol Improving blood vessel health
Hyperplasia
Increase in number of muscle fibers
Physiological Changes from Strength Training
Increased muscle mass/strength Increased utilization of motor units w/ contraction Increased muscle endurance Improved blood fat levels Increased size of muscle fibers
Hypertrophy
Increased size of muscle fiber
Myofibrils
Protein structures that make up muscle fibers
Fibers in a MU
Ranges from 2-100's
Plyometrics
Rapid stretching of a muscle group that is undergoing eccentric stress (the muscle is exerting force while it lengthens), followed by a rapid concentric contraction
Muscle fiber
Single muscle cell, usually classified according to strength, speed of contraction, and energy source
____ ____require no equipment, build strength rapidly, and are useful for rehabilitating joints
Static exercises
Fast-twitch fibers
White muscle fibers Contract rapidly and forcefully Fatigue quickly
Contraction
implies a reduction in length or size, when referring to the muscular system it simply means muscle fibers generating tension
The type of exercise will depend upon ____, ______, and ____
individual goals, preferences, and access to equipment (Specificity)
Motor unit (MU)
A motor nerve (one that initiates movement) connected to one or more muscle fibers
Eccentric
An eccentric muscle contraction is a type of muscle activation that increases tension on a muscle as it lengthens. Eccentric contractions typically occur when a muscle opposes a stronger force, which causes the muscle to lengthen as it contracts.
Isometric
An isometric muscle contraction, or static exercise, is one in which the muscle fires but there is no movement at a joint. In this type of muscle contraction, there is no change in length of the muscle, and no movement at the joints but muscle fibers fire. An example of isometric exercise includes pushing against a wall.
Muscle Actions
Concentric Eccentric Isometric
____ ____ can be performed with or without equipment
Dynamic exercises
Dynamic (isotonic) exercise
Exercise involving a muscle contraction with a change in the muscle length
Static (isometric) exercise
Exercise involving a muscle contraction without a change in the muscle length.
Repetition maximum (RM)
Maximum amount of resistance that can be moved a specified number of times
Slow-twitch fibers:
Red muscle fibers Fatigue-resistant slow contraction speed Lower capacity for tension
Tendon
Tough band of fibrous tissue; connects a muscle to a bone or other body part and transmits force exerted by muscle
Ligament
Tough band of tissue; connects ends of bones or supports organs
Cartilage
Tough, resilient tissue that acts as cushion between the bones in a joint
Variable resistance exercise
Type of dynamic exercise that uses a changing load, providing a maximum load throughout the joint's entire range of motion
Constant resistance exercise
Type of dynamic exercise that uses a constant load throughout a joint's entire range of motion
A ______ _____ is the best nutritional strategy
balanced diet
Supplement
something that completes or enhances something else when added to it.
