Question | Answer |
what is muscular strength? | A measure of force generated by a person's muscles. |
What are the functions of the Musculoskelatal system? (6) | Generate heat, 600 muscles and 40 percent of weight, return blood to the heart, metabolism, posture, movement |
An extra pound of muscle can increase resting metabolism rate by... | 35 calories per day |
Strength starts to decline between... | 25-40 yrs old |
Atrophy is... | Decrease in Muscle Fiber |
Strength is dependent on | Muscle mass, Muscle Fiber, activation, this all reduces around 25-40 yrs and instability of joints, lack of balance, and difficulty with daily tasks. |
What's the definition of Strength, Endurance, and Power? | Strength: the muscle’s ability to exert a singular maximal effort against an objectEndurance: measure of sustained muscle activityPower: combination of strength and endurance |
What are Fast Twitch Fibers? Intermediate fibers? and Slow Twitch fibers? | Fast twitch fibersSpeed, short term activitiesForceIntermediate fibersCombination, anaerobic, aerobic activitiesMedium forceMost peopleSlow twitch fibersEndurance, aerobic activitiesLow force |
What are the three components of Strength Training? | Mode:type of activity used to strengthen the muscleMachines, free weights, bothVolume: number of sets/repetitionsfind your 1 repetition maximum (RM)50-60% of 1RM good place to startFrequency: how often exercises are completed3 days a week fo |
Difference between Isometrics and Isotonic Exercises? | Isometrics require no equipment. Isotonic (good ROM)can be done with or without equipment. Isokentics is good for rehabilitation |
Isometric Contraction? | No change in the length of muscle or joint angle |
Isotonic Contraction? | Length of muscle and joint angle changesConstant resistanceVariable resistanceWithin an isotonic contraction there are two phases |
Concentric Isotonic Contraction? | Shortening of the muscle creates force |
Eccentric Isotonic Contraction? | Lengthening of muscle creates force, need to use both ! for maximum strength and muscle growth. |
Isokentic Contraction | Contracts through the range of motion with constant velocity,Force exerted by the machine equals force exerted by the exerciserCybex machines |
Breathing and Timing? | Timingconcentric phase 1-2 secondseccentric phase 3-4 secondsBreathing exhale when lifting (concentric)inhale when lowering (eccentric) |
What are the 6 essential nutrients? | CarbohydratesProteinsFatsMineralsVitaminsWater |
What is a calorie? | unit of energy measure; amount of heat needed to raise 1L of water 1 oC |
What is Nutrient Dense? | has a lot of vitamins and minerals with low caloric value |
Carbohydrates calories per gram? | 4. Preferred Energy source. high in carbs, minerals fibers and vitams too. |
Simple Carb? | Simple sugars, anything that ends in –oseVery little additional nutrientsNon-nutrient dense foods/drinks |
Complex Carb? | Longer chains of sugars (starches)Nutrient dense foods |
Protien Calories per gram? | 4. |
Essential protien & Nonessential Protien | 9 must be taken in for your diet because your body does not produce them. NON- 11 produced by bodyComplete has all 9 , INCOMPLETE has some EEA, found in plants |
Calorie per gram in Fats? | 9 Grams.Needs for transportation and storage of certain vitaminsVitamins A, D, E & K are fat-soluble |
Fats have what important functions? | Important for regulation of some body functionsForm cell membranes and hormones |
Vitamins Help do what? | Convert food to energy. |
Fat- Soluble | A, D, E & K |
Water Soluble | B- Complex, C |
Minerals provide what? | Provide structure and regulation of body processes ; Muscle contractionBlood clottingProtein synthesisComponent of enzymes |
What 2 types of minerals aer there? | IRON (allows attachment for oxegyn, and mke hemoglobin- part of red blood cells) AND CALCIUM, Insufficient Iron causes Amenia, Calcium is used for bone formation. |
How much of our body is made up of water? | 70-80%!! |
How uch water does a human excert daily? | 2 and 1/2 Liters, and recommended 6-8 oz glasses of water a day! |
What is Fiber | The indigestible part of plants, needed to retain water for the digestive tract. |