Kine ch. 5 6 7 8
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| what is muscular strength? | A measure of force generated by a person's muscles.
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| 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
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| An extra pound of muscle can increase resting metabolism rate by... | 35 calories per day
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| Strength starts to decline between... | 25-40 yrs old
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| Atrophy is... | Decrease in Muscle Fiber
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| 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.
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| 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
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| 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
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| 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
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| 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
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| Isometric Contraction? | No change in the length of muscle or joint angle
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| Isotonic Contraction? | Length of muscle and joint angle changesConstant resistanceVariable resistanceWithin an isotonic contraction there are two phases
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| Concentric Isotonic Contraction? | Shortening of the muscle creates force
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| Eccentric Isotonic Contraction? | Lengthening of muscle creates force, need to use both ! for maximum strength and muscle growth.
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| Isokentic Contraction | Contracts through the range of motion with constant velocity,Force exerted by the machine equals force exerted by the exerciserCybex machines
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| Breathing and Timing? | Timingconcentric phase 1-2 secondseccentric phase 3-4 secondsBreathing exhale when lifting (concentric)inhale when lowering (eccentric)
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| What are the 6 essential nutrients? | CarbohydratesProteinsFatsMineralsVitaminsWater
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| What is a calorie? | unit of energy measure; amount of heat needed to raise 1L of water 1 oC
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| What is Nutrient Dense? | has a lot of vitamins and minerals with low caloric value
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| Carbohydrates calories per gram? | 4. Preferred Energy source. high in carbs, minerals fibers and vitams too.
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| Simple Carb? | Simple sugars, anything that ends in –oseVery little additional nutrientsNon-nutrient dense foods/drinks
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| Complex Carb? | Longer chains of sugars (starches)Nutrient dense foods
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| Protien Calories per gram? | 4.
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| 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
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| Calorie per gram in Fats? | 9 Grams.Needs for transportation and storage of certain vitaminsVitamins A, D, E & K are fat-soluble
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| Fats have what important functions? | Important for regulation of some body functionsForm cell membranes and hormones
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| Vitamins Help do what? | Convert food to energy.
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| Fat- Soluble | A, D, E & K
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| Water Soluble | B- Complex, C
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| Minerals provide what? | Provide structure and regulation of body processes ; Muscle contractionBlood clottingProtein synthesisComponent of enzymes
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| 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.
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| How much of our body is made up of water? | 70-80%!!
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| How uch water does a human excert daily? | 2 and 1/2 Liters, and recommended 6-8 oz glasses of water a day!
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| What is Fiber | The indigestible part of plants, needed to retain water for the digestive tract.
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