Weight Training and Body Composition

These flashcards cover key concepts related to weight training and body composition, summarizing important definitions, principles, and outcomes from the lecture notes.

What mistake did John make during his first workout bench pressing 135 lbs?

John didn’t breathe correctly.

Which test is NOT used to evaluate muscular endurance?

The sit and reach.

What does hypertrophy refer to?

An increase in muscle fiber size.

What is the term for the increase in the number of muscle fibers?

Hyperplasia.

An increase of 1 pound of muscle elevates resting metabolism by approximately how much?

2-3%.

Which workout would improve biceps muscular strength the most?

8 repetitions at 30 pounds.

What is the process of involving more muscle fibers to increase muscular force called?

Recruitment.

What principle does Karen’s decision to increase her dumbbell weight fall under?

Progressive overload.

What is the fibrous connective tissue that attaches muscle to bone?

A tendon.

What phase may last 4 to 20 weeks depending on the initial strength level?

Slow progression phase.

What is a motor unit?

The motor nerve and all of the muscle fibers it controls.

According to the principle of specificity of training, which exercise improves muscular strength in the back?

Seated row.

Exercises such as push-ups and triceps extensions are classified as what type of exercise?

Isotonic.

How is the intensity of weight-training measured?

By the number of repetition maximum (RM).

Exercises such as planks and wall squats fall under which exercise category?

Isometric.

How often must one workout to maintain strength?

At least once per week.

When muscles shorten or lengthen during muscle action, what do they apply force to?

Bones.

What type of fibers contract slowly and resist fatigue?

Slow-twitch fibers.

Why did Tom gain more size than Edith after three months?

Tom has more testosterone than Edith.

What muscle action occurs during the downward phase of a biceps curl?

Eccentric.

What should Ja’quan do to measure his chest muscular strength without a spotter?

Complete an estimated 1 RM test.

Which workout would improve biceps muscular endurance the most?

20 repetitions at 20 pounds.

The rate of improvement in weight training depends on what?

Initial strength level.

What is a dense layer of connective tissue that holds individual muscle fibers together?

Fascia.

What is the recommended frequency for the starter phase of a weight-training program?

Two times a week.

Which type of stretching is effective for improving flexibility?

Static stretching.

What type of stretching should Raul do if he hasn’t warmed up yet?

Dynamic stretching.

What is hypokinetic disease associated with?

A lack of exercise and lower back pain.

Which muscles help maintain neutral pelvic alignment?

Abdominals, hip flexors, hamstrings, and lower back.

What percentage of deaths in the United States does obesity contribute to?

15-20%.

What is an example of a structural limitation of movement?

Tight skin.

What does storage fat increase the risk of?

Cardiovascular disease and diabetes.