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Muscular Programs

Chapter 7 AFAA PFT Cert

List (6) benefits of Muscular fitness 1. Increase work capacity (daily living activities easier), 2. Increase bone density, 3. increase fat-free bone mass density which increases sarcopenia, 4. Increase strength of connective tissues, 5. Increase motor performance, 6. Increase quality of life
Define: Muscle Strength The max force a muscle (Group) can generate at one time
Define: Muscle Endurance The capacity to sustain repeated muscle actions or fixed, static muscle actions, for an extended period of time
Define: Muscle Power The product of strength and speed of movement [(power x force)/time]
Define: Hypertrophy The increase in muscle fiber size
Define: Volume The total number of reps * the total weight/resistance
Define: Progressive Resistance Exercise Resistance mu.st be gradually increased. as. the body adapts
Define: Periodization the variation of a resistance program over time to avoid injury, staleness or burnout
What are the ACSM guidelines for resistance training? Perform 2-4 sets for ea. major muscle group; 8-12 reps/set; Perform concentric and eccentric phases in a controlled manner; exercise each group 2-3 non-consecutive days /week; perform a minimum of 8-10 exercises that condition the major muscle groups
Define: Single-Set One set per exercise
Define: Muliple-Set multiple sets per exercise
Define: Super-Set 2 or more different exercises performed one right after the other without rest
Define: Pyramid System Varying weights/resistance and reps in an ascending and descending combo
Define: Pre-exhaustion Exercise large muscles first followed by small muscles
Define: Split routine Organizing the workout program so that the same muscle groups are not exercised on consecutive days
Define: Circuit Training Moving between exercises quickly with no rest; usually 8-20 reps in a multiple set system
Define: Super-circuit Alternating cardio and strength training for 1 min. ea
Define: Eccentric Training Adding weight during the contraction of a muscle and decreasing weight upon the release of contraction
List (2) advantages of Constant Training The exercises resemble daily living activities and it is easy to maintain
List (2) advantages of Variable Resistance Training It is productive in a short period of time and it requires less balance
List (2) advantages of Isokinetic Resistance Training It is excellent for rehab and gives an intense workout in a shourt period of time
List (2) advantages of Isometric Resistance Training It helps maintain strength without excessive joint movement and is common in rehab
Name (5) common training errors 1. the client uses too much weight 2. a client does not do a proper warm-up 3. the client performs the valsalva maneuver 4. the client does not use the safety devices 5. the client can't stabilize the core which leads to back problems
Define DOMS DOMS is delayed onset muscle soreness and is defined as muscle soreness 24-48 hours after the workout has occurred
What are several genetic factors that may influence the ability to lift heavier weights? Limb length, tendon insertion, muscle belly length, neurological factors, amount of testosterone
List several of the symptoms of overtraining Decrease in physical performance, sleep disturbances, muscle tenderness and joint soreness, emotional instability, loss of motivation to exercise
Created by: BeeGe1026