CH07

__________ training is also called resistance training

Progressive resistance __________ training provides significant improvements in functional capacity, fitness, health, self esteem, and overall well being

Strength training is a program designed to improve muscular strength and/or endurance through a series of progressive resistance (weight) training exercises that _____________ the muscle system and cause physiological development

Health benefits of strength training include:

Muscular __________ may be the most important health-related component for older adults

Loss of ________ tissue is a primary reason for decrease in metabolism with age

Strength training leads to muscle __________; An increase in the size of the cell, as in muscle _____________

Also leads to higher resting ___________; Amount of energy (in milliliters of oxygen per minute or total calories per day) an individual requires during resting conditions to sustain proper body function.

Muscle quality is the _____ in men and women

Use of _______________ and human growth hormones has negative health effects

_____________ is the ability of a muscle to exert maximum force against resistance and is measured by one repetition maximum (1RM)

_____________ is the ability of a muscle to exert submaximal force repeatedly over time and is established by number of repetitions or length of time a contraction can be sustained

Different muscular strength and endurance assessments are:

Factors that affect muscular fitness:

Principles involved in strength training:

Advantages of free weights:

Advantages of machines:

Principles involved in strength training:

___________ generate greatest amount of force in the shortest amount of time, leads to greater increases in speed and explosiveness, also has a higher risk for injuries compared with conventional resistance training

With plyometrics most strength gins are seen in __________weeks

_____________ strength training is a gradual increase of resistance used during strength training over a period of time

______________ is age related loss of lean body mass, strength, and function

________ is all energy and material transformations that occur within living cells; necessary to sustain life

__________ is the maximum amount of resistance an individual is able to lift in a single effort

_________ is a decrease is the size of a cell

__________ neurons are nerves that connect the central nervous system to the muscle

__________ unit is the combination of a motor neuron and the muscle fibers that neuron innervates

____________ are muscle fibers with greater aerobic potential and slow speed of contraction (red fibers)

__________________ are muscle fibers with greater anaerobic potential and fast speed of contraction (white fibers).

Strength training method referring to a muscle contraction that produces little or no movement such as pushing or pulling against an immovable object

One's ___________ of motion is the entire arc of movement of a given joint

__________ is strength training method referring to a muscle contraction with movement

_________ describes shortening of a muscle

_________ resistance is the lifting, pushing, or concentric phase of a repetition during a strength training exercise

_________ describes lengthening of a muscle during muscle contraction

__________ resistance is the lowering or eccentric phase of a repetition during a strength training exercise

_________ weights consist of dumbbells and barbells

____________ are muscle contractions that produce little or no movement (little or no change in the angle)

_________________ are muscle contractions that produce movement

___________ training - variable resistance

__________________ is a training principle stating that, for improvements to occur in a specific activity, the exercises performed during a strength training program should resemble as closely as possible the movement patterns encountered in that particular activity

__________ periodization is classical or linear model used by individuals seeking maximal strength development

_________ periodization is a model used primarily by individuals seeking greater muscular endurance. Resistances are highest at the beginning with a low volume, then program gradually switches to lower volume and higher resistances

___________ periodization is a model that uses a combination of volumes and resistances within a cycle by alternating in a nonlinear fashion among the muscular components: strength, hypertrophy, power, and endurance

______________ is an emotional, behavioral, and physical condition marked by increased fatigue, decreased performance, persistent muscle soreness, and feelings of staleness or burnout as a result of excessive physical training

The five training concepts that affect strength are:

__________ joint exercises target specific muscle group for further development

____________ joint exercises allow you to lift more weight and develop more strength. Squat, bench press, and lat-pull down

__________ training can enhance selected sports skill, such as single leg jumping, high jumping, and single arm throwing. Also extensively used in rehab

____________ training is alternating exercises by performing them in a sequence of three t six or more

_________ grams/kg of body weight per day

__________ exercise includes explosive jump training, incorporating speed and strength training to enhance explosiveness

_____________ strength training is a program designed to strengthen the abdominal, hip, and spinal muscles

_________ is a strength training program that uses exercises to help strengthen the body's core by developing pelvic stability and abdominal control; exercises are coupled with focused breathing patterns

_________ strength training also contributes to better posture and balance

_____________ is the most important component of strength training

Safety guidelines:

______________ is the amount of weight lifted

Several procedures can be used to overload in strength training: