HED M03 Test 4
Order by
50 terms
Terms | Definitions |
|---|---|
 muscular strength is assessed by measuring | amount of force a muscle can produce with a single masimum effort |
| muscular endurance is assessed by measuring | the maximum number of reps or maximum amount of time you can hold a muscular contraction |
| a motor unit is made up of | a nerve connected to a number of muscle fibers |
| a muscle fiber is | an individual muscle cell connected in bundles |
| hypertrophy | development of large muscle fibers |
| slow twitch muscles are characterized by | reddish in color, fatigue resistant, slow contraction speed, lower capacity for tension, usually for endurance activities |
| fast twitch muscle fibers are characterized by | white in color, contract rapidly and forcefully, fatigue quickly, usually for actions that require strength and power |
| activities that would predominantly use slow-twitch muscle fibers are | endurance activities (EX-jogging, swimming...) |
| activities that would predominantly use fast-twitch muscle fibers are | strength and power activities (EX-sprinting) |
| injuries such as low back pain are reduced if the spine is properly aligned by strong muscles in the | abdomen, hips, lower back, and legs |
| what percentage of all Americans will be afflicted with low back pain at some point in their life | 85% |
| strength training improves body composition primarily by | increasing muscle mass |
| metabolic rate increases if | muscle mass increases |
| testosterone | an essential hormone that men have in higher amounts than women and that allows men to build more muscle mass than women |
| results of inactivity and aging | loss of muscle mass, slower muscles, decreased strength, trouble performing simple everyday movements |
| people typically begin to lose muscle mass after age | 30 |
| cause of the decrease in muscle strength often associated with aging | inactivity, lack of a strength training program, and sarcopenia |
| strength training helps in the prevention and management of chronic disease by | lessening bone loss, improving glucose metabolism, increasing maximal oxygen consumption, reducing blood pressure |
| isometric exercise is best described as applying force | without a change in length of muscle |
| advantages of isometric or static exercises | strengthens muscles after injury or surgery, overcome weak pints in individual's range of motion, allows more weight to be lifted with that muscle during dynamic exercise |
| concentric muscle contraction | muscle force exerted as a muscle shortens |
| eccentric muscle contraction | a muscle lengthens as it contracts |
| eccentric (pilometric) loading | a good resistance training technique for developing explosive strength |
| speed loading | type of isotonic exercise used by athletes during training to simulate movement during sprinting or throwing |
| plyometrics | an exercise in which the individual jumps from a platform to the ground and then back up on the platform |
| isokinetic exercise is best described as applying force | at a constant speed against an equal force |
| compared to free weights, weight machines are considered | safe, convenient, and easy to use |
| compared to weight machines, free weights are | widely available, inexpensive, and convenient for home use |
| pilates | type of body weight exercise that emphasizes control of movement |
| stability ball exercise is particularly effective for improving | core, endurance, and strength |
| the MINIMUM number of training days per week for gaining strength is | 2 nonconsecutive days (3 is better) |
| training intensity for weight training is determined by | how much weight you use |
| recommended amount of resistance and number of repetitions for improving muscular endurance is | 40-60% of RM; 15-20 reps (RM=repetition maximum) |
| recommended amount of resistance and number of repetitions for building muscular strength rapidly is | 80% of RM; 1-5 reps (RM=repetition maximum) |
| to build individual muscle strength and muscle size, it is best to | use heavy weight and do less reps |
| to improve muscular endurance, it is best to | use light weight and do more reps |
| in weight training, a set is a | group of reps followed by a rest period |
| to gain muscular strength and endurance for general fitness, the rest interval between sets should last | 1-3 minutes |
| for overall fitness, how many different exercises should you include in your weight training program | 8-10 |
| antagonist muscle | opposes the action of a contracting muscle, its agonist |
| a cool-down period after a weight training workout should include | relaxing for 5-10 minutes and some stretching |
| when you are ready to increase resistance for an exercise in a weight training program, approximately how much weight should you add if you are currently lifting 100 lbs.? | 5 lbs. (5%) |
| recommended strategies for strength training safety | use proper lifting technique, use spotters and collars with free weights, be alert for injuries |
| TF: Recent research on men indicates greater muscular strength is associated with lower rates of death from all causes, including cancer and cardiovascular disease. | true |
| TF: Increased muscular strength and endurance reduces one's risk of injury. | true |
| TF: Weight training improves body composition by increasing fat free mass and raising metabolism. | true |
| TF: Strength training can lessen bone loss in postmenopausal women. | true |
| TF: Strength training can improve glucose metabolism. | true |
| TF: For a strength training program to develop general fitness, it is sufficient to do just one set of each exercise. | true |
| TF: For strength gains, a balanced diet is more important than taking supplements. | true |
First Time Here?
Welcome to Quizlet, a fun, free place to study. Try these flashcards, find others to study, or make your own.