click below
click below
Normal Size Small Size show me how
Grisell Ch 4
Muscular Strength and Endurance
Question | Answer |
---|---|
The amount of force a muscle can produce with a single maximum effort | Muscular Strength |
The ability to hold or repeat a muscular contraction | Muscular endurance |
A single muscle cell , usually classified according to strength, speed of contraction, and energy source | Muscle Fiber |
Protein structures that make up muscle fibers | Myofibrils |
An increase in size of muscle fibers, due to strength training | Hypertrophy |
A decrease in the size of muscle fibers, due to inactivity | Atrophy |
An increase in the number of muscle fibers | Hyperplasia |
Red muscle fibers with slow contraction and fatigue resistance, usually for endurance activities; uses aerobic energy system | Slow twitch muscle fibers |
White muscle fibers with rapid contraction but fatigue quickly, usually for strength and power exercises; uses anaerobic energy system | Fast twitch muscle fibers |
A nerve connected to one or more muscle fibers | Motor Unit |
Benefits of strength training | Injury prevention, improved body composition, higher metabolism, prevents chronic disease, denser bones, |
How strength training prevents chronic disease | By improving glucose metabolism, reducing bp, increasing HDL, lowering LDL, improving blood vessel health |
Exercise involving a muscle contraction without a change in the muscle's length | Isometric / Static |
Exercise involving a muscle contraction with a change in the muscle's length | Isotonic / Dynamic |
A dynamic contraction in which the muscle gets shorter as it contracts | Concentric |
A dynamic contraction in which the muscle lengthens as it contracts | Eccentric |
The application of force at a constant speed against an equal force | Isokinetic |
Frequency of Strength Training | 2 nonconsecutive days per week |
Intensity of Strength Training | 80% of 1RM for strength, 40-60% of 1RM for endurance, 70% for general |
Time of exercise for Strength Training | 8-12 repetitions, 1 set |
Rest period between reps | 1-2 minutes |
Reps x weight x sets | Training Volume |
The muscle in a state of contraction | Agonist |
The muscle that opposes the action of a contrasting muscle | Antagonist |
Type of exercise for strength training | 8-10 different exercises |
Connect muscle to bone | Tendons |
Connect bone to bone | Ligaments |
A strength exercise that involves the movement of 2 joints | Compound exercise |
A strength exercise that involves the movement of only 1 joint | Simple exercises |