Wellness Quiz C

Muscular Strength

Ability of a muscle group or individual muscle to contract with maximal force

Muscular endurance

Ability of a muscle to contract repeatedly over an extended period of time

Muscular fitness

Ability of the system to perform daily and recreational activities without undue fatigue

Resistance training

Controlled/progressive stressing of the muscle system using resistance (weights, bands, etc) to build and maintain fitness

Skeletal muscle

Tendons (connective tissues), muscle fibers, myofibrils

Slow twitch muscle fibers

Oxygen dependent, contract slowly but for longer periods

Fast twitch muscle fibers

Not oxygen dependent, contract faster but tire more quickly

Isotonic muscle contraction

Consistent muscle tension

Isometric muscle contraction

Consistent muscle lengthening

Isokinetic muscle contraction

Consistent muscle contraction speed

Regular resistance training

Increases strength, increases muscular endurance, reduces cardiovascular disease risk

1 RM tests

One time through a range of motion, strength measurement tool, RM=repetition motion

Cardiorespiratory fitness

Cardiovascular and respiratory systems ability to supply oxygen and nutrients to large muscles to sustain activity

Respiratory system

Exchange of gases between the body and the air

Cardiovascular system

The body system responsible for the delivery of oxygen and nutrients to body tissues and the delivery of carbon dioxide and other wastes back to the heart and lungs

Air passageways

Warm, humidify, and filter incoming air

Lungs

Help with movement of oxygen into the blood

Anaerobic

Without oxygen

Aerobic

With oxygen

Heart

4 chambers pump blood through two different circulatory systems (pulmonary=heart and lungs) (circulatory=heart and rest of body)

Blood vessels

Transport blood through the body via arteries (away) and veins (back)

Homeostasis

A stable internal environment that the body seeks to maintain while at rest

VO2 max

Measures ability to use oxygen during activity, shows the highest level possible

Flexibility

Ability of joints to move through a full range of motion

Stretching

Exercises designated to improve or maintain flexibility

Static flexibility

Joints range of motion limits with an external force applied

Dynamic flexibility

Joints range of motion limits with muscular contraction applied

Joint

Articulation or point of contact between 2 or more bones

Nervous system

Stimulates muscle contractions and triggers muscle relaxation

Genetics

Differences in body structure and tissue elasticity

Activity level

Inactivity results in low flexibility levels

Static stretching

Best after a workout, moving slowly into a stretch and holding it, allows muscles to recover

Dynamic stretching

Good warm up, stretching through movement, mimics motions of activities but more slowly

Ballistic stretching

Bouncing, jerky movements and high momentum, beneficial for athletes

Proprioceptive Neuromuscular Facilitation (PNF)

Contracts targeted muscle groups to encourage relaxation

Yoga

Combines mental focus and physical effort

Tai Chi

Uses slow, smooth movements

Pilates

Exercises and equipment combined to stretch and strengthen muscles