Weight Training Notes
Terms
undefined, object
copy deck
- Name the 4 characteristics of muscle tissue:
-
Extensibility
Elasticity
Excitability
Contractility - Define extensibility
- Ability for muscle to stretch
- Define elasticity
- Ability for the muscle to return to resting length
- Define excitability
- Ability to receive impulses
- Define contractility
- Ability to shorten
- Name the three muscle types
-
Smooth: involuntary contraction, digestive system
Skeletal: voluntary, main muscles involved in lifting weights
Cardiac: involuntary, heart - True or false: Muscles are composed of bundles of cells called muscle fibers
- True
- Name the five contractions of skeletal muscles:
- Isometric, isotonic, isokinetic, eccentric, concentric
- Define: Isometric
- same length, creating force against immovable object
- Define:isotonic
- same tension, free weights
- Define: isokinetic
- same speed, machines in rehab environments
- Define: concentric
- shortening/positive phase of contraction
- Define: eccentric
- lengthening/negative phase of contraction
- Name the four principles of physical fitness training:
-
"All or None"
"Specificity"
"Overload"
"Progression" - Define the principle All or None:
- when a muscle fiber is stimulated, it must fully contract. No partial contractions.
- Define the principle:Specificity
- exercise must be specific to goald
- Define the principle: Overload
- Body must be overloaded to develop
- Define the principle: Progression
- training must progress as body adapts
- Name the muscular responses to training:
-
Hyperplasia
Hypertrophy
Atrophy - Define: hyperplasia
- increase in muscle fiber size
- Define: hypertropia
- increase in muscle fiber number
- Define: atrophy
- decrease in muscle fiber number
- Define: flexibilty
- The ability of the muscle to move through the full range of motion
- How frequently should one stretch?
- 2-3 days per week
- At what intensity should one stretch?
- to mild discomfort
- How long should one stretch?
- 10-30 seconds to maintenance, 30-90 seconds for improvement
- What is a static stretch?
- Stretch and hold in place
- What is a ballistic stretch?
- Movement in the stretch; bouncing up and down
- What are the ways to work opposing muscles for balance and symmetry?
-
Agonistic
Antagonistic - Define:agonistic
- muscle that is working
- Define: antagonistic
- opposing muscle
- What are the agonist/antagonist muscles worked during a bicep curl?
- Bicep is the agonist; tricep is the antagonist
- What are the agonist/antagonist muscles worked during a leg extension?
- Agonist=quad, antagonist=hamstring
- What are the agonist/antagonist muscles worked during a lat pull -down?
- agonist=back, antagonist=chest
- What does R.I.C.E. stand for?
-
Rest
Ice
Compression
Elevate - The American College of Sports Medicine recomments beginning a weight training routine how?
-
1. 8-10 exercises for major muscles, basic and multi-joint
2. 1 set of each exercise
3. 8-12 reps
4. 2-3 days/week - Define: mineral
- Inorganic substance that aid in chemical reactions
- Define: vitamins
- Organic substances that aid in chemical reactions
- Name: water soluble vitamins
- C and B-complex
- Name: fat soluble
- A,E,D,K
- Name some properties of lipids:
-
1. provides 9kcal/gram
2. necessary for protection, insulation and structure
3. should make up 20-35% of daily intake - Name some properties of protein:
-
1. provides 4kcal/gram
2. 10-35% of daily intake
3. made up of amino acids
4. recommended intake is .8g of body weight - Name some properties of carbs:
-
1. provides 4kcal/gram
2. 45-65% of daily intake
3. complex and simple
4. primary source of energy for the central nervous system - Name some complex carbs:
-
1. whole grains
2. vegetables - Name some simple carbs:
-
1. white bread
2. junk food
3. sugar - What is Nautilus conditioning?
- Circuit training using Nautilus machines
- How long should a Nautilus workout last?
- 20-30 mins
- How frequently should you perform a circuit?
- 2-3xs week
- What are the muscles worked in a bench press?
- Pecs, deltoid, triceps
- What are the muscles worked in a shoulder press?
- deltoid, triceps
- What are the muscles worked in a bicep curl?
- Biceps brachilli
- What are the muscles worked in a squat?
- Quads, gluteus maximus, hamstrings, erector spine