Improving Muscular Strength and Endurance

These flashcards cover key vocabulary and concepts related to muscular strength and endurance as discussed in the lecture notes.

Muscular Strength

The amount of force muscle can generate.

Muscular Endurance

The ability to generate force repeatedly over time.

Slow-Twitch Fibers

Muscle fibers that contract slowly, generate little force, but are highly resistant to fatigue.

Fast-Twitch Fibers

Muscle fibers that contract quickly, generate a lot of force, but fatigue quickly.

Isotonic Exercise

Dynamic exercise involving movement of a body part at a joint.

Isometric Exercise

Static exercise that uses muscle tension without movement.

Progressive Overload

The principle of progressively increasing resistance or workload in training.

Motor Unit

A motor nerve and the muscle fibers it controls.

Neuromuscular Junction

The synapse where motor neuron communicates with muscle fibers.

Hypertrophy

Increase in muscle size due to an increase in fiber size.

One-Repetition Maximum (1 RM) Test

A test that measures the maximum amount of weight that can be lifted one time.

Concentric Action

Muscle action where the muscle shortens while exerting force.

Eccentric Action

Muscle action where the muscle lengthens while exerting force.

Fiber Recruitment

The process of activating more muscle fibers to increase muscle force.

Frequency

The number of training days per week in a workout program.

Intensity

The level of effort or resistance used during exercise.

Duration

The total time spent performing a workout, usually in terms of sets and repetitions.

Safety Concerns in Weight Training

Ensuring proper practices to avoid injury, such as using spotters and warming up.

Maintenance Phase

The phase in weight training where the focus is on maintaining strength gained.

5-Point Contact Principle

Guidelines for proper alignment ensuring all five body contact points during exercise.

Training Phases

The three phases of a strength-training program: starter, slow progression, and maintenance.

Creatine

A substance that provides energy for muscle contractions, often supplemented for enhanced performance.