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Kine ch. 5 6 7 8

what is muscular strength? A measure of force generated by a person's muscles.
What are the functions of the Musculoskelatal system? (6) Generate heat, 600 muscles and 40 percent of weight, return blood to the heart, metabolism, posture, movement
An extra pound of muscle can increase resting metabolism rate by... 35 calories per day
Strength starts to decline between... 25-40 yrs old
Atrophy is... Decrease in Muscle Fiber
Strength is dependent on Muscle mass, Muscle Fiber, activation, this all reduces around 25-40 yrs and instability of joints, lack of balance, and difficulty with daily tasks.
What's the definition of Strength, Endurance, and Power? Strength: the muscle’s ability to exert a singular maximal effort against an objectEndurance: measure of sustained muscle activityPower: combination of strength and endurance
What are Fast Twitch Fibers? Intermediate fibers? and Slow Twitch fibers? Fast twitch fibersSpeed, short term activitiesForceIntermediate fibersCombination, anaerobic, aerobic activitiesMedium forceMost peopleSlow twitch fibersEndurance, aerobic activitiesLow force
What are the three components of Strength Training? Mode:type of activity used to strengthen the muscleMachines, free weights, bothVolume: number of sets/repetitionsfind your 1 repetition maximum (RM)50-60% of 1RM good place to startFrequency: how often exercises are completed3 days a week fo
Difference between Isometrics and Isotonic Exercises? Isometrics require no equipment. Isotonic (good ROM)can be done with or without equipment. Isokentics is good for rehabilitation
Isometric Contraction? No change in the length of muscle or joint angle
Isotonic Contraction? Length of muscle and joint angle changesConstant resistanceVariable resistanceWithin an isotonic contraction there are two phases
Concentric Isotonic Contraction? Shortening of the muscle creates force
Eccentric Isotonic Contraction? Lengthening of muscle creates force, need to use both ! for maximum strength and muscle growth.
Isokentic Contraction Contracts through the range of motion with constant velocity,Force exerted by the machine equals force exerted by the exerciserCybex machines
Breathing and Timing? Timingconcentric phase 1-2 secondseccentric phase 3-4 secondsBreathing exhale when lifting (concentric)inhale when lowering (eccentric)
What are the 6 essential nutrients? CarbohydratesProteinsFatsMineralsVitaminsWater
What is a calorie? unit of energy measure; amount of heat needed to raise 1L of water 1 oC
What is Nutrient Dense? has a lot of vitamins and minerals with low caloric value
Carbohydrates calories per gram? 4. Preferred Energy source. high in carbs, minerals fibers and vitams too.
Simple Carb? Simple sugars, anything that ends in –oseVery little additional nutrientsNon-nutrient dense foods/drinks
Complex Carb? Longer chains of sugars (starches)Nutrient dense foods
Protien Calories per gram? 4.
Essential protien & Nonessential Protien 9 must be taken in for your diet because your body does not produce them. NON- 11 produced by bodyComplete has all 9 , INCOMPLETE has some EEA, found in plants
Calorie per gram in Fats? 9 Grams.Needs for transportation and storage of certain vitaminsVitamins A, D, E & K are fat-soluble
Fats have what important functions? Important for regulation of some body functionsForm cell membranes and hormones
Vitamins Help do what? Convert food to energy.
Fat- Soluble A, D, E & K
Water Soluble B- Complex, C
Minerals provide what? Provide structure and regulation of body processes ; Muscle contractionBlood clottingProtein synthesisComponent of enzymes
What 2 types of minerals aer there? IRON (allows attachment for oxegyn, and mke hemoglobin- part of red blood cells) AND CALCIUM, Insufficient Iron causes Amenia, Calcium is used for bone formation.
How much of our body is made up of water? 70-80%!!
How uch water does a human excert daily? 2 and 1/2 Liters, and recommended 6-8 oz glasses of water a day!
What is Fiber The indigestible part of plants, needed to retain water for the digestive tract.
Created by: JKLMN