Physical Fitness, Unit 4

progressive resistance exercise

(PRE); the strengthening of the skeletal muscles by adding more physical strain on them over time, thus letting them develop and adapt to this stress

Gender

A factor that influences your resting metabolic rate is ________.

Repetitions

How many times an exercise is performed without a rest is called ________.

lost muscle mass

If Susan gained back more weight than she lost after she stopped a diet, the most likely cause is that she _____.

longer rests and fewer repetitions

In order to develop muscle size and strength, the best type of workout includes _____.

a muscle losing size and strength

Muscle atrophy results in _____.

using too much weight

Overtraining can include _____.

Isometric exercise

Putting the palms of your hands together and pushing hard for 1 minute and Flexing your stomach muscles for 30 seconds is a ________.

Strength

The ability to lift a heavy box into a cart, lift a heavy child into bed, and lift a heavy weight many times in a row is categorized as muscle ______.

Endurance

The ability to perform 20 sit-ups in a row and to carry a book bag home from school is categorized as muscle _______

specificity

The best way to develop strong leg muscles for sprinting is to train for muscle _____.

performing cardiovascular exercises

The best way to lose weight is by _____.

Tendon

The body tissue that connects the muscle to the bone is called a _______.

tendon

The body tissue that connects the muscle to the bone is called a ________.

False

True or False: All muscles are made stronger by progressive resistance exercises.

True

True or False: Changing the length of rest time during resistance training can change the type of workout you're engaging in.

True

True or False: Creeping obesity tends to occur as a person ages.

False

True or False: You should only hold your breath when you're preparing to exert a force during exercise.

Isotonic Exercise

Using dumbbells to strengthen the arm muscles, Performing push-ups, and Performing 30 sit-ups is _______

They always involve some type of weight or resistance.

What is true about progressive resistance exercises?

It causes muscle hypertrophy, Lifting heavy objects is resistance training, and Lifting a moderately heavy object many times in a row is resistance training.

What is true about resistance training?

It includes the use of sets, Rests are important in this training, Muscle endurance is important for performing daily activities, and It helps with weight control.

What is true about resistance training? (pt. 2)

strengthens the bones, increases the resting metabolic rate, and improves the body composition

What is true about the health benefits of resistance training?

It is very dependant on your resting metabolic rate, It can increase with age, and It can cause creeping obesity.

What is true about weight gain?

They always involve some type of weight or resistance.

Which is true about progressive resistance exercises? There is only one way to perform them correctly. They always involve some type of weight or resistance. They always improve muscle strength. They always improve muscle endurance.

Holding your breath

_______________ can put stress on the heart muscle.

Creeping obesity

a gradual addition of weight over the years that eventually leads to obesity

set

a group of a certain number of repetitions of an exercise

Valsalva maneuver

a harmful increase in blood pressure caused when a person holds his or her breath during resistance training

skeletal muscles

body tissue that is connected to and moves the bones in the body

isometric exercises

resistance training that does not involve movement

isotonic exercises

resistance training that involves movement

tendon

strong body tissue that connects the muscles to the bones

muscle adaptation principle

the ability of a muscle to increase in size and strength to adjust to resistance placed on it

muscle endurance

the ability of a muscle to move a weight repeatedly or for an extended period of time

overload principle

the amount of resistance and duration put on a muscle so that it will become conditioned

atrophy

the decrease in the size and strength of a skeletal muscle when it is not used

hypertrophy

the increase in the size of a muscle fiber in response to resistance training

muscle strength

the most amount of weight a muscle can move at a single time

exercise specificity principle

the natural law that the muscles of the body will respond and be conditioned by the type of exercise they perform

resting metabolic rate

the number of calories that the body uses when it is at rest

repetitions

the number of times in a row that resistance is applied to a muscle, sometimes referred to as reps

rest

the period of time in which the muscle relaxes and recovers between exercise sets

the Law of Reversibility

the principle that muscles will lose size and strength if resistance training is not continued

metabolism

the process by which food is changed into energy and used by the body

body composition

the ratio of fat to non-fat tissue in the body

metabolic rate

the speed at which the body is able to use the energy created by the digestion of food