Exercise Physiology Final Page 1

muscular strength

max amount of force a muscle can generate

static strength

muscle produces force without movement

dynamic strength

varies by speed and joint angle

what is muscular strength measured by

1 rep max

muscular power

rate of performing work (explosive aspect)

what is 1 rep max

max weight you can lift 1 time

how is muscular power calculated

power = force x distance / time

muscular endurance

capacity to perform repeated muscle contractions or sustain a single contraction over time

how is muscular endurance measured

the number of reps at a given % of 1RM.

ex. 50% of 1RM (100 lbs)= 50lbs; how many reps can you do with 50lbs.

Is power or strength more important

Power. It focuses on speed as well.

How does muscular increase

blood flow- more blood gets delivered to working muscles

metabolic function- muscles become more effective at producing ATP to sustain contraction

gains in muscle strength- as muscle becomes stronger, weight becomes easier to lift

aerobic power

rate of energy released by OXYGEN DEPENDENT processes

how quickly body can produce ATP using oxygen (oxidative phosphorylation)

aerobic power

max capacity for aerobic resynthesis of ATP

highest rate your body can produce ATP thru oxidation.. VO2max, aerobic capacity, oxygen uptake

anaerobic power

rate of energy released by OXYGEN INDEPENDENT processes

how quickly body can produce ATP without oxygen m

max anaerobic power

max capacity for aerobic resynthesis of ATP

glycolysis and ATP-Pcr

individuality

every person is different, not every athlete is the samewha

what are some aspects of athletes that differ

-cell growth

-metabolism

-cardiorespiratory regulation

-neuroendocrine regulation

-high vs low responders

highest VO2max is achieved after

12-18 months

performance will continue to improve after VO2max plateaus. Why?

because lactate threshold continues to increase with training

Resistance training needs analysis

-What muscle groups to target

-Type of training

-Energy system to stress

-Injury prevention needs

Designing a plan

-exercises to be performed

-order in which exercises are performed

-number of set for each exercise

-rest periods

3 components of designing a plan/resistance training needs analysis

-amount of resistance

-number of reps

-velocity of movements

progressive overload

must increase demands on the body to make improvements

muscle overload

muscles must be worked harder so they can improvep

progressive training

as strength increases, resistance must increase to increase strength

reversibility

use it or lose it; detraining reverses gains

specificity

training programs must stress relevant physiological systems for a given sport t

training adaptations must be

highly specific to type of activity, training volume, and training intensity