KINE 199 Strength Training
How much does a standard barbell weigh?
45 lbs
Relative Strength
Absolute strength divided by bodyweight
What grip do you use to spot a bench press?
Alternate
Slow Twitch
Generate small amounts of force but are difficult to fatigue
ATP
Energy that fuels movement; adenosine group + three phosphates
Isotonic
During contraction, muscle DOES change length
Cardiac
Makes up the heart, striated, contracts as a unit
Isokinetic
Maximal amount of force exerted through full range of motion
Strength
Maximal amount of force one can exert
Phosphagen Systems
Short term, high intensity; fueled by ATP stored in muscles, 6-10 seconds
Stimulating
Training is enough to cause adaptation
Retaining
Training is enough to maintain your fitness but not enough to make you improve your fitness
Detraining
Training magnitude is too low resulting in loss os strength or muscle mass
Progressive Overload
Training must be increased regularly for performance to improve; changing training loads or changing exercises
Endurance
Training to do something more, 3+ sets, 12+ reps
Hypertrophy
Training to make muscles larger, 3-5 sets, 8-12 reps
Strength
Training to make your muscles stronger; 3-5 sets
Oxidative System
Uses oxygen to break down carbohydrates, fats, and sometimes proteins to make ATP, low intensity aerobic exercise
EX of Lactic Acid System
Springs, running up hills, two minute sit up test
Absolute strength
Strength regardless of babyweight
smooth
makes up the walls or blood vessels and organs, not striated, not typically under voluntary control
EX of phosphagen Systems
running a 40 yard dash, vertical jump
Fast Twitch
Capable of generating large amounts of force but fatigue rapidly
Exercise order
1. Total body lifts (power) 2. Multi-joint (BP, squat) 3. Single-Joint let (Leg curls, pull ups)
Lactic Acid System
Breaks down carbohydrates to produce ATP, 2-3 mins
Isometric
Muscle contracts and it does NOT change length
Eccentric
Muscle lengthens DB curl DOWN
Concentric
Muscle shortens DB curl UP
Volume
Quantity of the work one performs; sets and reps
Skeletal
Under voluntary control, responsible for the movement of the body, kind of muscle fiber that is developed through strength training
Intensity
Quality of the work done; amount of weight, percentage of max, speed, etc.
What should you always use when squatting?
Safety Pins
