Weightlifting Final Exam

strength

the ability of a muscular unit, or a combination of muscular units, to apply force

flexibility

the ability to maximize the range of motion at a given joint - dynamically

mobility

the ability of a joint to move freely through a given range of motion (ROM) without restriction from surrounding tissues - passively

power

the ability of a muscular unit, or a combination of muscular units to apply maximum force in a minimum amount of time

speed

the ability to minimize the time cycle of a repeated movement

coordination

the ability to combine several distinct movement patterns into a singular district movement

agility

the ability to minimize transition time from one movement to another

balance

the ability too control the placement of the body’s center of gravity in relation to its support base

muscle strength

the ability of a muscle to produce a maximal force

muscle endurance

the ability of a muscle to execute repeated contraction

agonist

a muscle in a state of contraction, opposed by the antagonist

antagonist

the muscle that can move a joint in opposite of the agonist muscle

isometric contraction

static (not moving) contraction of a muscle

isotonic

contraction of a muscle against a natural resistance; two types - concentric and eccentric

concentric contraction

shortening of the muscles during a contraction

eccentric contraction

lengthening of a muscle during contraction

extension

straightening the joint resulting in an increase of angle

flexion

bending a joint resulting in a decrease of angle

frequency

number of training sessions in a given time period

load

amount of weight lifted

hyperplasia

an increase in the number of muscle fibers

hypertrophy

enlargement of the muscle fibers and building of muscle

atrophy

decrease in the number and size of the muscle fibers, losing of muscle

repetitions

number of times an exercise is preformed in one set

sets

grouping of the number of repetitions followed by a rest period

building strength

• sets range from 3-6 with 1:30 - 2:00 of rest

• reps range from 5-12

• weight range 65-85% of rep max

building endurance

• set range from 2-4 with 60-90s of rest

• reps range from 12-20

• weight range 55-65% of rep max

types of endurance exercises that can replace running

• boxing

• agility ladders

• sprints

• rowing

• burpees

• air bike (arodine)

• jump rope

• cross country skiing

• swimming

• battle ropes

• and more

over training

doing to much, too fast - leading to extreme soreness or injury

10 percent rule

training intensity or duration of exercise should no be increased more than 10% each week

FITT Principle

F - Frequency

I - Intesnity

T - Time

T - Type

5 Basic Principles of Fitness

1. The Overload Principle

2. The FITT Principle

3. The Specificity Principle

4. The Rest and Recovery Principle

5. The Use or Lose Principle