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62 Cards in this Set
- Front
- Back
Strength, muscular endurance, power, and flexibility. |
musculoskeletal fitness |
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The amount of force that a muscle can exert. |
Strength |
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The amount of weight that a group of muscles can lift one time. |
1 - repetition maximum (1RM) |
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The ability to contract muscles many times without tiring or to hold a muscle contraction for a long time without fatigue. |
muscular endurance |
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The ability to use strength (produce force) quickly. |
Power |
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It involves both strength and speed. |
Power |
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Examples of this area of fitness include the ability to jump high or throw objects long distances. |
power |
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Strength, muscular endurance, and power are the components of ________. |
muscle fitness |
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Reps is short for _____. |
repetitions |
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The number of consecutive times you do an exercise. |
repetitions or reps |
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One group of repetitions done together. |
Set |
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The exercises used to develop muscular endurance and strength differ only in the number of ____________. |
repetitions and amount of resistance. |
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To develop strength, you would use ___________ with fewer repetitions. |
high resistance |
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To develop strength, you would use high resistance with ________________. |
fewer repetitions |
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To develop muscle endurance, you would use ____________ with more repetitions. |
low resistance |
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To develop muscle endurance, you would use low resistance with more ___________. |
repetitions |
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This type of endurance is general (not specific to one part of the body) and it allows your entire body to function. |
Cardiorespiratory endurance |
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This type of endurance can be specific to part of your body. You might have this type of endurance in your lower body but not in your upper body. |
muscle endurance |
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Because it involves a strength component it is often referred to as explosive strength. |
power |
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High overload (high resistance) builds strength, whereas more moderate overload repeated many times builds ____________. |
muscular endurance |
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Exercises for power require overload for _______. |
speed and strength |
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The reverse overload principle applies to muscle fitness--if you don't use your muscles, you'll lose ___________ |
muscle fitness |
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Exercise that increases resistance (overload) until you reach the desired level of muscle fitness is referred to as _______. |
progressive resistance exercise (PRE) |
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PRE |
progressive resistance exercise |
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You should gradually increase your load or resistance over time in order to best improve your muscle fitness, and avoid injury. |
principle of progression |
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To build your arm muscles you need to overload your arm muscles is an example of the principle of _______. |
specficity |
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You need to give your muscles time to rest and recover after a workout. |
principle of rest and recovery |
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Muscles you consciously control. |
voluntary muscles |
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The __________ of each muscle connect with bone in two places, the origin and the insertion. |
tendons |
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Muscle fibers apply force to bones when they ____. |
contract |
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When muscles pull on your bones to produce movement of your body parts. |
Isotonic contraction |
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An isotonic exercise involves ________. |
movement |
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Involves the shortening of the muscle. |
concentric contraction |
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Involves the lengthening of the muscle. |
eccentric contraction |
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Is sometimes called a braking contraction because the lengthening of a muscle works against gravity to slow the lowering of a weight. |
eccentric contraction |
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The lengthening of a muscle slows the weight down so the weight does not drop too quickly. |
eccentric contraction |
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Occurs when muscles contract and pull with equal force in opposite directions so that no movement occurs. |
isometric contraction |
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In these exercises body parts do not move. |
Isometric exercises |
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This type of activity involves doing isotonic muscle contractions explosively. |
Plyometrics |
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Some examples may include: Jumping rope, hopping on one foot, jumpingonto boxes.
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Plyometrics |
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A type of isotonic exercise in which the velocity of movement is kept constant through the full range of motion. |
Isokinetic exercise |
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Contract slowly and are usually red because they have a lot of blood vessels delivering oxygen to the muscle. |
Slow-twitch muscle fibers |
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These muscle fibers generate less force but they are able to resist fatigue. |
slow-twitch muscle fibers |
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A muscle with many slow-twitch fibers has good ________________. |
muscle endurance |
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Muscle fibers which, contract quickly and are white because they have less blood flow delivering oxygen. |
fast-twitch muscle fibers |
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They generate more force when they contract, and for this reason muscles with many of these fibers are important for strength activities. |
fast-twitch muscle fibers |
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Have characteristics of both slow- and fast-twitch fibers. |
Intermediate muscle fibers |
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Muscle fibers used in activities involving both types of muscle fitness and cardiorespiratory endurance. |
Intermediate muscle fibers |
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Muscle fibers most used in endurance activities. |
slow-twitch muscle fibers |
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Anincrease in muscle size. |
Hypertrophy |
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Not only can PRE cause hypertrophy of muscle fibers and muscles it can also result in more muscle fibers being called upon __________. |
to act at one time |
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Exercises done using all or parts of your bodyweight as resistance.
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calisthenics |
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How much weight or resistance you can overcome regardless of body size. |
absolute strength |
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Strength adjusted for body size.
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Relative strength |
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The first part of the system involves increasing repetitions to a certain number at a certain weight. The second part of the system involves increasing the weight or resistance once a certain number of reps has been reached and repeating the process. This system will provide a progressive overload. |
The Double Progressive System of PRE |
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1. Enables people to work longer without getting tired 2. Reduces risks of back problems; muscle soreness and/or injury. 3. Improves posture. 4. Decreases percent body fat. 5. Improves lean body mass. 6. Decreases heart rate 7. Reduces risk of heart disease and diabetes. 8. Strengthens bones; prevent osteoporosis. 9. Mental health benefits; looking and feeling your best, higher quality of life.
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Benefits of having good muscle fitness. |
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Tend to be safer, weights can't fall of the lifter, a spotter is not needed, and your are able to isolate on specific muscles. |
Benefits of resistance machines. |
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Relatively inexpensive, do not use as much space, balance is required, and more muscles can be used at one time. |
Benefits of using free weights |
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Inflexibility is caused not by resistance training but by ________. |
incorrect training |
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Training muscles on only one side of a joint and failing to stretch muscles can result in an athlete becoming ________. |
muscle bound |
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Failing to move muscles through a full range of motion while lifting weights or performing resistance training can result in the athlete becoming ______. |
muscle bound |
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Condition in which a person is obsessed with building muscle. |
Body dysmorphia |