Exam 2: Muscular Strength and Endurance (KIN 2504)

A comprehensive set of flashcards covering key concepts from the muscular strength and endurance lecture.

Composed of 206 bones in the adult body; provides leverage, support, and protection.

Skeletal System

 most simplistically refers to the amount of weight assigned to an exercise set; often characterized as the most critical aspect of a resistance training program

load

• involves two sequentially (back to back) performed exercises that stress two opposing muscles or muscle areas (an agonist and its antagonist)

superset

involves sequentially performing two different exercises for the same muscle group.

compound set

the sometimes passive muscle or muscle group located on the opposite side of the limb

Antagonist

_____ are safe when used correctly, convenient, and easy to use

machines

require more care; they strengthen the body for life and sports

free weights

what is the correct exercise order?

power, core, assistance

Structural exercise performed quickly or explosively

power exercises

the primary programming variables

exercise type

Junctions of bones.

Joint

Allow virtually no movement; example: sutures of the skull.

Fibrous Joints

Allow limited movement; example: intervertebral joints.

Cartilaginous Joints

Allow considerable (a lot) movement; example: elbows and knees.

Synovial Joints

Operate as a hinge, rotate about one axis; example: elbow.

Uniaxial Joints

Operate in two perpendicular axes; examples: ankle and wrist.

Biaxial Joints

Allow movement in all three axes; examples: shoulder and hip.

Multiaxial Joints

Vertebral bones separated by flexible disks that allow for movement.

Vertebral Column

7 vertebrae in the neck region.

Cervical Vertebrae

12 vertebrae in the upper back.

Thoracic Vertebrae

5 vertebrae in the lower back.

Lumbar Vertebrae

5 vertebrae that make up the rear of the pelvis.

Sacral Vertebrae

3-5 vertebrae that form the vestigial tail extending down from the pelvis.

Coccygeal Vertebrae

A tough band of tissue that connects the ends of bones to other bones or supports organs in place

Ligament

Tough, resilient tissue that acts as a cushion between the bones in a joint.

Cartilage

A tough, fibrous structure that connects muscles to bones.

Tendon

Make up ~40% of an average person’s body mass.

Muscles

When a muscle shortens, it moves a bone by pulling on the tendon attached to the bone.

Muscle Contraction

Fibrous connective tissue that covers skeletal muscles.

Epimysium

Protein structures that make up muscle fibers.

Myofibrils

A single muscle cell, classified according to strength, speed of contraction, and energy source.

Muscle Fiber

An increase in the size of muscle fibers, usually from muscular overload as occurs during strength training

Hypertrophy

An increase in the number of muscle fibers, controversial in humans.

Hyperplasia

A decrease in the size of muscle fibers, usually due to inactivity.

Atrophy

red muscle fibers that are fatigue resistant but have a slow contraction speed and a lower capacity for tension, recruited for endurance activities; Type I.

Slow-twitch Fibers

white muscle fibers that contract rapidly and forcefully but fatigue quickly; Usually recruited for actions requiring strength, power, or speed, Type IIa and IIx.

Fast-twitch Fibers

The rate at which work is done; the ability to exert force rapidly.

Power

Generally has a normal distribution in both men and women with an even mixture of fiber types.

Muscle Fiber Type Composition

Primarily have slow-twitch muscle fibers.

Long-Distance Athletes

Primarily have fast-twitch muscle fibers.

Sprinters and Power Athletes

α-motor neuron and all of the fibers it innervates.

Motor Unit

The extent of control of a muscle depends on the number of muscle fibers in each motor unit.

Activation of Muscles

All of the muscle fibers in the motor unit contract and develop force at the same time.

All or None Principle

Determines the precision of muscle control; small units for intricate tasks, large units for powerful tasks.

Motor Unit Size

a long, slender part of a nerve cell that conducts nerve impulses away from the nerve cell body.

Axon

Fatty material that insulates the axon.

Myelin

The amount of force generated by the muscle fibers.

Force Production

Training frequency is influenced by the overall amount of physical stress on the body.

Recovery Time

Refers to an individual's experience and background in resistance training.

Training Status

The number of training sessions completed in a given time period.

Resistance Training Frequency

when you recruit one or more large muscle group using two or more primary joints (multi-joint)

Core Exercises

when you recruit smaller muscle areas and use only one primary joint (accessory)

Assistance Exercises

Emphasizes loading of the spine directly or indirectly.

Structural Exercises

using pre-stretch or countermovement that uses the stretch shortenting cycle. (Activities that enable muscle to reach maximal force in the shortest amount of time)

Plyometrics

exercise causing a muscle contraction without a change in the muscle’s length or a joint’s angle (static)

Isometric Exercise

exercise causing a muscle contraction and a change in the muscle length (dynamic)

Isotonic Exercise

Muscle applies enough force to overcome resistance and shortens as it contracts

Concentric Muscle Contraction

resistance is greater than the force applied by the muscle, and the muscle lengthens as it contracts

Eccentric Muscle Contraction

a type of dynamic exercise that uses constant load throughout a joint’s full range of motion

Constant Resistance Exercise

a type of dynamic exercise that uses a changing load, providing a maximum load at the strongest point in the affected joint’s range of motion.

Variable Resistance Exercise

The time dedicated to recovering between sets and exercises.

Recovery Between Sets

Highly dependent on training goals, load lifted, and athlete's training status.

Rest Period Length

Calculated as force multiplied by displacement. ( force x displacement)

Mechanical Work

Total amount of weight lifted in a training session.

Volume

Most weight lifted for a specified number of repetitions.

Repetition Maximum (RM)

Total number of sets multiplied by the number of repetitions per set, multiplied by weight lifted per rep (setxrepxv olume per rep)

Volume Load

Greatest amount of weight that can be lifted with proper technique for one repetition.

1 Repetition Maximum (1RM)

Timing load increases as adaptations occur.

Progression of Load

If the athlete can perform 2 more reps than their goal for 2 consecutive sessions, increase weight.

2-for-2 Rule

1RM is the greatest amount of weight lifted with proper technique for one rep.

Assessing Muscular Strength

Beginners may train 1-2 times a week, intermediates 2-3, advanced 3-4.

Example of Classifying Resistance Training Status

Different goals determine load and repetition assignments.

Training Goal Assignments

Refers to the duration of the individual’s training history.

Training Age

Related to sarcopenia and overall health.

Muscle Mass

Linked to the ability to carry out activities of daily living.

Quality of Life

Frequency, Intensity, Time, and Type of training.

FITT Principle

Increased muscle mass, strength, and metabolic rate.

Strength Training Benefits

Enhanced ability to exercise for long periods.

Increased Muscle Endurance

Important for recovery and performance in training.

Nutritional Considerations

Ability of muscles to sustain activity over time.

Fatigue Resistance

Both can contribute to overall fitness and muscle health.

Aerobic and Anaerobic Training

Participating in strength training can improve performance of daily tasks.

Daily Activities

Ability to perform daily activities with ease.

Functional Fitness

May help with recovery and improve flexibility.

Post-Exercise Stretching

Low to moderate-intensity exercise such as walking or cycling.

Aerobic Activity

Dynamic stretches are active, while static stretches are held.

Dynamic vs Static Stretching

the muscle or muscle group actively causing the movement

agonist

General and specific activities to prepare the body for exercise.

Warm-Up

Transitional exercises that help the body rest after intense workout.

Cool Down

Belief in one's ability to succeed in specific situations.

Self-Efficacy

Structured plans for physical activity and training.

Exercise Regimens

Individualization of exercise programs based on the person.

Training Considerations

Influenced by training frequency and intensity.

Stress on the Body

Designed to meet the specific goals and needs of individuals.

Training Programs

•  a group of repetitions subsequently performed before the athlete stops to rest

Set

The proportion of fat and non-fat mass in the body.

Body Composition

Various tests to measure strength, endurance, and flexibility.

Fitness Assessments

Monitoring progress to adjust training loads and recovery periods.

Progress Tracking

Choosing exercises that fulfill specific training goals.

Exercise Selection

Recommendations on how to safely and effectively strength train.

Resistance Training Guidelines