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Weight Training
Human Kinetics Weight Training NJCU
| Question | Answer |
|---|---|
| Six steps to an Exercise Drill? | 1) Goal 2)Understand joint action, movement & sustained motion through the exercise that must be maintained 3) Focus on proper body alignment 4) Place resistance in opposition to the movement 5) Use sufficient intensity 6)Understand muscles & functions |
| I will big bulky muscles if I strength train myth of fact? | Maybe/Maybe not Your Genes will determine how big you get |
| How long before you will typically see a gains in strength? | you can increase your strength by more than 50% in two months after beginning a strength training program |
| How long before you see physical changes? | six weeks |
| Muscles getting bigger is called what? | Hypertrophy |
| How do you gett muscle definition? | Genes, Lose fat, Strength Train, |
| What is spot training and does it work? | spot training is working one part of your body and no it does not work |
| How long should I work out? | Strength train about 20 min twice a week at a minimum |
| How many muscles in the body? | Over 600 |
| What is the Sagital or Median Plane? | divides the body into two halves right and left |
| What is the Frontal or Coronal Plane? | divides the body into the front and back |
| What is the Transverse or Horizontal Plane? | Divides the body in top and bottom halves |
| What is Abduction? | Movement away from the body |
| What is Adduction? | Movement towards the body |
| What is Flexion? | Flexion is bending and bring bones together or toward one another. |
| What is Extension? | Exension is straighening and moving bones apart or away from one another. |
| What is Isometric (Static)? | there is an increase in muscle tension but there is no displacement or movement at the joint |
| What is Concentric Force Production? | Concentric force production is the shortening of the muscle during force production |
| What is Eccentric Force Production? | Eccentric Force Production is negative resistance it is the lengthening of the muscle and producing force at the same time |
| What are the benefits of Weight training? | 1)improves muscular endurance2) inproves muscular strength3)improves performance 4)helps recovery5)improves performance |
| Five reason to weight train? | 1)Loose Fat 2)Improve Appearance 3)Get Stronger & Reduce Injury 4) Keep Strong Healthy Bones 5) Stay Healthy |
| Health Benefits Associated with Resistance/ Weight Training? | 1)bone density 2) strength 3) muscle mass & body fat 4) energy 5)heart health 6) immune function 7) rev aging 8) mood 9) quality of life |
| Exercise Drill 1-7 | 1)goal, 2)what is the joint motions 3)what muscles are being used to create movement in joint 4)what the proper path, range and active of motion 5)is the over load effective |
| Exercise Drill 8-11 | 8)is the direction of force/resistance in direct opposition to the movement pattern 9) Has stabilization occurred and has it been maintained 10)do the risk outweigh the effectiveness 11) if exercise doesn't work find a solution |
| what is the power center? | The Trunk |
| What does the trunk consist of? | abdominal and back and low lorso also called the core |
| Rectus abdominis (straight abdominals) | responsible for capable of flexing and laterally flexing the spine & Trunk ( Trunk flexion ) |
| What is responsible for the 6 pack? | |
| Seven Area's of complete Health | 1)Physical 2)spiritual 3)emotional 4)intellectual 5)social 6) envionmental 7) occupational |
| What are the four body type and fitness level? | Thin, fit- Best, Heavy fit- Better, Thin unfit- Fair, Heavy unfit- Poor |
| Why do you Identify the baseline? | 1) ID weakness 2) find muscular imbalances 3) id exercised to correct deficiencies 4) create framework to monitor and evaluate progress |
| Five componets of fitness | 1) muscular strenght 2) flexibility 3)endurance 4) neuromuscular capability 5) body composition |
| What is muscular strength? | The ability to exert force |
| What is flexibility? | the range of motion of a joint |
| What is endurance? | cardio-endurance - is aerobic capacity & muscular is the ability to apply strength and sustain it |
| What is Neuromuscular capability | coordination, balance, stimulus response to external inputs, athletic skill and motor quality |
| How many calories is needed to burn one pound of fat | 3,500 calories |
| I mile of running will burn how many calories? | 100 calories |
| 35 miles will burn how many calories and how much fat? | 3,500 calories and one pound of fat |
| What is body composition? | measurement of absolute amount of body fat, measurement of absolute lean body tissue |
| Sometime weight fluctuates due to? | less food, less less water, loss of muscle |
| Why is body composition one of the best indicators of health? | sheow level of physical activity and persons dietary practices |
| Android obesity is? | fat stored in the trunk or abdominal area people w/apple shape |
| Gynoid obesity? | fat stored primarily around hips and thighs people w/ pear shapes |
| There are two types of fat? | essential fat- needed for normal physiological functions storage fat- body fat stored in the adipose tissues |
| Vastas means? | Huge |
| Maximus | Large |
| Rectus | Strait |
| Transverse | Across |
| Oblique | diagonally |
| Orbicularis | circular |
| Deltoid | triangular |
| Lattissimus | wide |
| teres | Round |
| pectoralis | chest |
| brachii | arm |
| Infa | below |
| latteralis | Lateral ( Lateral describes something that is further away from the midline than something else ) |
| what are the disadvantages of weight belts | weak abdominal and back strength, leads to reliance on belt for support, torso and bak muscle begin to atrophy over time, poor posture, spine stabilzation declines |
| three types of core or abdominal muscles? | extensor muscles, flexor muscles, oblique muscles |
| extensor muscles location and function | attached to the posterior bak of the spine enables standing lifting object helps hold up the spine |
| flexor muscles location and function | attached to anterior front of spine and enalbles flexing and bending forward |
| obliques muscles location and function | attached to sides of spine and help rotate spine |
| Rectus Abdominis | rectis abdominis ( largest) from pubic bone to breast bone, responsible for flexion and stabilization of the spine and compression of the abdomin |
| External Obliques location and function | runs diagonally up and down the sides responsible for flexion of spine and compression of abdomen and rotation of torso and stabilization of lower back |
| Internal Obliques location and function | runs diagonally up and down sides to external obliques and is responsible for flexion of spine compression of abdomen rotation of torso and stabilization of lower back |
| Tranverse abdominis | ( beneath rectus abdominus) deepest of all ab muscles Posture muscle and support lower back |
| basic exercises for Abdominal Group? | basic ab crunch, reverse crunch, oblique crunch, negative curl |
| What are the lower back muscles? spinalis group? | runs the entire lengh of vertebral column (erector spinae) supports entire spinal column, includes psoas major- quadratus lumborum |
| Back muscle requirements | strength, flexibility, edurance- is the most important |
| Psoas major-hip flexor | flexes spine, stabilizes base of spine |
| Quadratus Lumborum function | Lateral spine flexion and stabilizes bottom rib when breathing |
| How is muscular strength measured? | muscular strenght is measured by determining your one rep max |
| what is your one rep max? | I rm is the max amount of weight you can lift one time |
| How do you calc your relative strength? | One rep max divided by body weight |
| leg press resistance machines what % of body weight? | for males 200% for females 130% |
| Chest press machine what % of body weight ? | for males 100% for female 70% |
| what is the FITT Model? | The fit model frequency-Intensity-Time_Type |
| To build muscular strenght and powew what % of of 1RM 1 do you use? | use 85-100% of 1RM |
| To build muscular size hypertrophy what % of 1RM do you use? | 75-85% of 1RM |
| Pronation | internal rotation resulting in appendage facing downward |
| supination | external rotation resulting in appendage facing upward |
| eversion | turning body outward |
| inversion | turning body inward |
| dorsflexion | bending of the foot that causes toe to point |
| planter flexion | downward |
| circumduction | circular movement w no shaft rotation |
| what give v shape | lattismus dorsi |
| Kite shape above lats and stabilizes shoulders and squeeze shoulder blades | Trapezius |
| rhomboids | is the area between spine and the shoulder blades |
| Serratus groups | is the Ribs |
| Smart Model | Specific Measurable Achievable Reasonable Timed |
| Lower body musculature | Butt & hip muscles, anterior and posterior leg muscles |
| What is the largest muscle group of the body? | Butt and leg muscles |
| Where are the hip flexors located | on top of the gluteus maximus |
| What are the hip flexors? | Psoas major and iliacus muscles located front of hip and help lift leg |
| abductors are located where | outside of hip and thights pulls legs away from body |
| What is the main hip hip abductor? | Gluteus Medius |
| where are the adductors located | inside of upper leg pulls leg towards center of body |
| leg musculature (lower) | gastrocnemius, soleus, tibialis andterior & posterior |
| who is likely to drop out | overweight, anxiety, support, inconvience etc |
| Chest exercises | incline chest fly, vertical chest press machine, cable crossover, dips modified and traditional |
| training program , | last-45-60min, rest between sets, same musles 2-3 times a week,active worm up 50% of training weight, keep training log, |
| muscle energy production | carbs/glucose/glycogen, easiest for body to use..Protein/glucose/fatt acid...fat/fatt acids(triglycerides) |
| adenosine triphosphate | energy from used by body for muscle contraction |
| biochemical activator of muscles | ATP |
| how many ways can you make ATP | three |
| 1 ATP Production Anaerobic |
Created by:
nik03m
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