HPER 111 11
11 September 2017
Study Questions 1-22 (page 111-112)
Reduces lowerback pain
Reduces the risk of injury
Reduces the risk ofosteoperosis
Slow twitch fibers (Type I) – contract slowly but can contract repeatedly over long periods.
Fast twitch fibers (TypeIIa)- contracts fastand can use aerobic energy sources as well as anaerobicenergy sources, fatigues faster than slow twitch fibers
Fast twitch fibers (TypeIIb)- contract extremely rapidly, create very forceful muscle contractions and fatigues quickly.
Walking or biking would mainly use slow twitch fibers.
A 400m dash would be mainly using fast twitch fibers (TypeIIa).
A 100m dash or a powerlifter would be mainly using Fast twitch fibers (TypeIIb).
More muscle fibers are produced when muscular force increases. This is known as fiber recruitment.
Age, gender, limb and muscle length, point of tendon insertion
Isometric: Type of exercise in which muscular tension is developed but the body part does not move.
Concentric: Action in which the muscle develops tension as it shortens against resistance and/or gravity.
Eccentric: Action in which the muscle develops tension as it lengthens while controlling the movement with gravity.
Motor unit:A motor nerve and all of the muscle fibers it controls.
Isotonic exercise: An exercise that results in movement of a body part at a joint.
Isometric exercise: An exercise that requires the development of muscular tension but results in no movement of body parts.
Isokinetic exercise: An exercise performed at a constant velocity.
Static contraction: An exercise performing little to no movement while contracting its muscle fibers.
To measure that maximum amount of weight that can be lifted at one time.
Progressive overload: Application of the overload principle to strength and endurance exercise programs. This concept is applied in strength training by progressively adding weight and increasing the sets and reps of an exercise.
When the development of muscular strength and endurance is specific to both the muscle group that is exercised and the training intensity.
A person training to increase strength would do a low amount of sets and reps with a very heavy weight. Whereas, a person training to increase endurance would a high amount of sets and reps with a lighter weight.
Hypertrophy: The increase in fiber size.
Hyperplasia: The formation of new muscle fibers.
Increase in muscle size dueto hypertrophy. Performing weight-training exercises over the full range of motion at a join can improve flexibility.
The Valsalva maneuver is when a person holds their breath to increase strength. This can be dangerous and can reduce blood flow to the brain and cause dizziness
2 to 3 days a week using 3 sets 8 reps per set
Starter Phase: The objective is to build strength gradually without developing undue muscular soreness or injury.
SlowProgessionPhase: A phase lasting 4 to 20 week, depending on your initial strength level and your long-term strength goal.
Maintenance Phase: Maintaining your level of strength, after reaching your strength goal.
A strength-training program must be challenging enough to produce results but not too difficult because if it is too difficult, it will not increase your desire to train.