PE 9-10

Resistance training is also called _____ ______ and may involve the following: _________ ______ ______ ______ ______ ______ ______

- Weight training - weights - weight machines - elastic bands - body weight

Benefits of resistance training include: ____ and ____ muscles Improving ______ Increasing the strength of the _____, ______, and ______ Reduces _____ _____ Increases _____ _____ Reduces ______ Slows the ______ process

- building -toning - metabolism - ligaments - tendons - bones - body fat - muscular endurance - stress - aging

the third theory why muscles get sore is that waste products accumulate around muscle during intense exercise, increasing _____ on sensory ______.

- pressure - nerves

The 5 factors that affect muscle strength are: ______ _____, ____ ________, ____ ________, ______ ____, ________

- proper training - good nutrition - nerve function - muscle size - heredity

________ muscular strength is more important than ________ muscular strength

- relative - absolute

types of muscles: _______ muscle, ______ muscle, ________ muscle

-cardiac -smooth -skeletal

skeletal muscles work together to provide two complementary actions: ______ and ______

-contraction -extension

females have lower ______ level, less ____ mass, and _____ shoulders, smaller and lighter _____, and fewer _____ _____

-testosterone -muscle -narrower -skeleton -muscle fibers

to relieve muscle soreness: -perform proper ____-__ and _______ -do a _______ workout if pain is _______ -drink pleanty of ____ and eat _____ meals regularly -give muscles ____ before reworking the muscles

-warm-up; cool down -lighter; excessive -water; nutritious -rest

Relative muscular strength formula: ______ _____ divided by ______ _____ = relative muscular strength

-weight lifted -body weight

The 5 components of progressive resistance training are: _______ _______, ______ _______, ____________, ________ _______, ___________

-weight lifting -wright training -bodybuilding -strength training -rehabilitation

There are __ types of muscular endurance

2

There are __ theories to why muscles get sore

3

There are __ types of muscles

3

There are __ components of progressive resistance training

5

there are __ factors that affect muscle strength

5

A person able to lift 100 pounds is stronger in ________ _______ _______ than a person able to life 80 pounds

Absolute muscular strength

T/F female muscles will not develop increased strength

False

T/F females who lift weights will develop big, bulky muscles

False

T/F larger muscles will hinder athletic performance

False

T/F muscle can turn into fat if a person stops lifting weights

False

T/F older adults avoid weight training

False

T/F resistance training will limit or reduce your flexibility

False

T/F weight training is harmful to the growth and development of teens

False

______ ______ is the maximum amount of face a muscle or muscle group can exert against an opposing force

Muscular strength

The best way to build and tone your muscles is through a program of __________ _________.

Resistance training

________ _______, also call strength training, is a systematic program of exercises designed to increase an individual's ability to resist or exert force.

Resistance training

______ ______, sometimes called isometric contraction is a type of muscle contraction that occurs absent of any significant movement

Static contraction

T/F although anyone can expect strength and size improvements with regular weight training, not everyone will obtain the same results. you are limited by your heredity

True

T/F although females typically have less muscular strength than males, this does not mean lesser strength grains

True

T/F increased muscles strength improves coordinations and allows your body to move more quickly

True

T/F older adults can rapidly acquire strength gains and can get many benefits from resistance training

True

T/F proper weight lifting will help you maintain and improve your level of flexibility, as long as your fitness program includes proper stretching

True

T/F several factors assure that females who engage in strength training will not develop big, bulky muscles

True

T/F strength training improves lean body mass and tones muscles

True

T/F with proper supervision and training under a certified trainer coach, weight training cane be done by children as young as 5

True

Working out with ______ is popular among males and females of all ages.

Weights

______ ______ _____ is the maximum force you are able to exert regardless of size, age, or weight

absolute muscular strength

a _____ is a long, metal bar with weights at both ends, designed to be lifted with both hands

barbell

______ _______ is a special type of striated tissue that forms the wall of the *heart*

cardiac muscle

plates are fasted to the bar using _____ and _____

clips and collars

The smooth muscles work without a persons' _______ ______

conscious control

_______ is the shortening of a muscle

contraction

A _____ is a short bar with weights at both ends, designed to be lifted with one hand

dumbbell

_______ _______ the shortening of lengthening of a muscle

dynamic contraction

_______ is the stretching of a muscle

extension

___ _____ are called this because of the unlimited direction and movement capabilities of this equipment

free weights

_____ _____ is a term applied collectively to dumbbells and barbells, as well as plates and clips

free weights

Your _____ is the most important muscle in your body.

heart

_______ is a thickening of existing muscle fibers

hypertrophy

Cardiac muscle contractions are ________

involuntary

Dynamic contraction, sometimes called _____ _____, is a type of muscle contraction that occurs when the resistance force is movable

isotonic contraction

Bones are connected to one another by bands of tissue called _________

ligaments

_____ are microscopic rips in the muscle fiber and/or surrounding tissues

microtears

one theory about why muscles get sore is that ______ occur during greater-than-normal resistance

microtears

_____ _____ is the specific structure in the muscle that receives nerve signals

muscle fiber

Bundles of _____ _____ account for most of a muscle's mass

muscle fibers

_____ ______ are long thin strands that receive nerve signals

muscle fibers

Some experts believe that muscles get larger during weight training due to _______ ________

muscle hyperplasia

_______ _______ is an increase in the number of muscle fibers

muscle hyperplasia

_____ ____ is a muscle's firmness and definition

muscle tone

All body movements depend on ______.

muscles

_____ _____ is measured by the amount of resistance (or weight) and the number of repetitions (or reps)

muscular endurance

_____ ______ is the ability of the same muscle or muscle group to contract for an extended period of time without undue fatigue.

muscular endurance

People with high levels of _____ ______ are endurance are able to perform daily tasks more efficiently

muscular strength

For muscles to contract, they must receive a signal from the brain and this signal is carried by ______

nerves

______ are pathways that deliver messages from the brain to the other body parts

nerves

_________ is a bone disease that causes decreased bone mass and density, especially in older women.

osteoporosis

second theory why muscles get sore is that during intense exercise, a muscle may not receive all the _____ it needs

oxygen

the weights placed on a barbell or dumbbell are referred to as -______

plates

____ ____ is the continued systematic increase of muscle workload by the addition of more weights or resistance

progressive resistance

Muscular strength, good health and fitness depend more on _____ _______ _______ than on absolute endurance

relative muscular endurance

______ ______ _______ is the maximum number of times you can repeatedly perform a resistance activity in relation to you body weight

relative muscular endurance

_____ ______ ______ is the maximum force you are able to exert in relation to your body weight

relative muscular strength

_______ ______ has little effect on involuntary muscles

resistance training

_____ _____ are muscles attached to bones that cause body movement

skeletal muscles

______ ______ are muscles responsible for the movement of the *internal organs*, such as the intestines, the bronchi of the lungs, and bladder.

smooth muscles

_____ is a partner who can assist with the safe handling of weights and offer encouragement during a training session

spotter

Skeletal muscles are connected to bones by _______

tendons

_____ is a chemical produced by the body that plays an important role in building muscles

testosterone

Skeletal muscles are ______-meaning you consciously control their movement

voluntary

____ ____ are mechanical devices that move weights up and down using a system of cables and pulleys

weight machines

_____ ____ require little or no balance on the part of the user

weight machines