Muscular Fitness and Strength Training

These flashcards cover key terms and concepts related to muscular fitness and strength training as outlined in the lecture notes.

Muscle Fiber

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

Myofibrils

Protein structures that make up muscle fibers.

Hypertrophy

An increase in the size of muscle fibers, usually stimulated by muscular overload.

Atrophy

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

Slow-Twitch Fibers

Red muscle fibers that are fatigue resistant but contract slowly; usually used for endurance activities.

Fast-Twitch Fibers

White muscle fibers that contract quickly and forcefully but fatigue rapidly; typically used for strength and power.

Motor Unit

A motor nerve connected to one or more muscle fibers, controlled by the nervous system.

Strength Training

A form of exercise that improves muscle strength by exercising against resistance.

Repetition Maximum (RM)

The maximum amount of resistance that can be moved a specified number of times.

Isometric Exercise

Muscle contraction without a change in the muscle’s length or a joint’s angle.

Isotonic Exercise

Exercise causing a muscle contraction and a change in the muscle length.

Plyometrics

Rapid stretching of a muscle group followed by a rapid contraction.

Core Muscles

The trunk muscles extending from the hips to the upper back.

Testosterone

The principal male hormone, responsible for secondary sex characteristics and increasing muscle size.

FITT Principle

A framework for creating an exercise program, involving Frequency, Intensity, Time, and Type of exercise.

Warm-Up

Activity performed before exercising to prepare the body for exercise.

Cool Down

Activity performed after exercising to help the body transition to a resting state.