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HHS 231 Chapter 8
Muscular Fitness
| Question | Answer |
|---|---|
| Muscular fitness | The ability of your musculoskeletal system to perform daily and recreational activities without undue fatigue and injury |
| Muscular strength | The ability of a muscle to contract with maximal force |
| Muscular endurance | The ability of a muscle to contract repeatedly over an extended period of time |
| Resistance training | Controlled and progressive stressing of the body's musculoskeletal system using resistance (i.e., weights, resistance bands, body weight) exercises to build and maintain muscular fitness |
| Tendons | The connective tissues attaching muscle to bone |
| Muscle fibers | The cells of the muscular system |
| Myofibrils | Thin strands within a single muscle fiber that bundle the skeletal muscle protein filaments and span the length of the fiber |
| Slow-twitch muscle fiber | Muscle fiber type that is oxygen dependent and can contract over long periods of time |
| Fast-twitch muscle fiber | Muscle fiber type that contracts with greater force and speed but also fatigues quickly |
| Motor unit | A motor nerve and all the muscle fibers it controls |
| Isotonic | A muscle contraction with relatively constant tension |
| Isometric | A muscle contraction with no change in muscle length |
| Concentric | A muscle contraction with overall muscle shortening |
| Eccentric | A muscle contraction with overall muscle lengthening |
| Sarcopenia | The degenerative loss of muscle mass and strength in aging |
| Muscle power | The ability of a muscle to quickly contract with high force |
| One repetition maximum (1RM) | The maximum amount of weights you can lift at one time |
| Spotter | A person who watches, encourages, and if needed, assists a person who is performing a a weight training lift |
| 20 repetition max (20RM) | The maximum amount of weight you can lift 10 to 20 times in a row |
| Calisthenics | A type of muscle endurance and/or flexibility exercise that employs simple movements without the use of resistance other than one's own body weight. |
| Dumbbells | Weights intended for use by one hand; typically one hold a dumbbell in each hand |
| Barbells | Long bars with weight plates on each end |
| Sets | Single attempts at an exercise that includes a fixed number of variations |
| Repetitions | The number of times an exercise is performed within one set |
| Plyometric exercise | An exercise that is characterized by a rapid deceleration of the body followed by a rapid acceleration of the body in the opposite direction |
| Power | The ability to produce force quickly |
| Speed | The ability to rapidly accelerate; exercises for speed will increase stride length and frequency |
| Agility | The ability to rapidly change body position or body direction without losing speed, balance, or body control |
| Multiple-joint exercises | Exercises that involve multiple joints and muscle groups to achieve and overall movement |
| Single-joint exercises | Exercises that involve a single joint and typically focus on one muscle group |
| Valsalva maneuver | The process of holding one's breath while lifting heavy weight; this practice can increase chest cavity pressure and result in light-headedness during the lift; excessively increased blood pressure can result after the lift and breaths are released |
| Ergogenic aids | Any nutritional, physical, mechanical, psychological or pharmacological procedure or aid used to improve athletic performance. |
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