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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
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
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
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
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
eccentric (pilometric) loading
a good resistance training technique for developing explosive strength
type of isotonic exercise used by athletes during training to simulate movement during sprinting or throwing
an exercise in which the individual jumps from a platform to the ground and then back up on the platform
compared to weight machines, free weights are
widely available, inexpensive, and convenient for home use
the MINIMUM number of training days per week for gaining strength is
2 nonconsecutive days (3 is better)
recommended amount of resistance and number of repetitions for improving muscular endurance is
40-60% of RM; 15-20 reps
recommended amount of resistance and number of repetitions for building muscular strength rapidly is
80% of RM; 1-5 reps
to build individual muscle strength and muscle size, it is best to
use heavy weight and do less reps
to gain muscular strength and endurance for general fitness, the rest interval between sets should last
for overall fitness, how many different exercises should you include in your weight training program
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.
TF: Weight training improves body composition by increasing fat free mass and raising metabolism.
TF: For a strength training program to develop general fitness, it is sufficient to do just one set of each exercise.
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