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H&F Unit 10

TermDefinition
Strength Is the amount of force that a muscle can exert.
Muscular Endurance Is the ability to contract muscles many times without tiring or to hold a muscle contraction for a long time without fatigue.
Power Is the ability to produce force quickly (strength × speed = power).
Rep Short for repetition. The completion of one power stroke and return stroke of an exercise.
Set A group of repetitions.
Hypertrophy Refers to growth in the size of muscles and muscle fibers.
1RM (One Rep Max) Requires you to determine the amount of weight you can lift or the resistance you can overcome in 1 repetition. For example, if a person can lift 100 pounds once, but not twice, 100 pounds is the 1RM.
Calisthenics Exercises that use your body weight as the resistance
Principal of Overload To improve muscle fitness, a muscle must contract harder than normal. In other words, the muscle must work against a greater load than it normally bears in daily activity.
Principal of Progression The principle of progression holds that you should gradually increase load or resistance over time in order to best improve your muscle fitness. If you try to use too much resistance too soon, you can injure yourself.
Principal of Specificity The specific type of training that you perform determines which type of muscle fitness you build. In addition, you build specific muscles by doing exercises specifically for those muscles.
Principal of Rest and Recovery Holds that you need to give your muscles time to rest and recover after a workout.
Isotonic Contraction Pull on your bones to produce movement of your body parts. Isotonic exercises are those that use muscle contractions to move the body parts.
Isometric Sometimes called a static contraction, occurs when muscles contract and pull with equal force in opposite directions so no movement occurs.
Concentric Contraction The shortening of the muscle.
Eccentric Contraction The lengthening of the muscle.
Plyometrics Is a type of muscular fitness exercise that is especially useful in building power. This type of activity involves doing isotonic muscle contractions explosively (such as jumping).
Slow-Twitch Muscle Fibers Contract slowly and usually red because they have a lot of blood vessels delivering oxygen to the muscle. These fibers generate less force than fast-twitch muscle fibers but are able to resist fatigue.
Fast-Twitch Muscle Fibers Fibers contract quickly and are white because they have less blood flow delivering oxygen. They generate more force when they contract, and for this reason fatigue at a quicker rate.
Intermediate Muscle Fibers Have characteristics of both slow and fast twitch muscle fibers. You use them for activities involving both types of muscle fitness and cardiorespiratory endurance.
Absolute Strength Strength measured by how much weight or resistance you can overcome regardless of your body size.
Relative Strength Strength adjusted for your body size.
Created by: msoto26
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