MUSCULAR STRENGTH FITNESS (C458) |26 QUESTIONS AND ANSWERS

muscular strength amount of force that a muscle or a group of muscles is capable of exerting one repetition maximum the maximum amount of weight that a person can move at one time muscular endurance the ability of a muscle to exert force repeatedly without fatiguing target heart rate a percentage of max heart rate (220-age) x percentage of desired intensity (ex. 60%, 80%). resistance exercise program a regular exercise program that is designed to improve muscular strength and endurance by using 3 key principles: 1. tension 2. overload 3. specificity of training tension principle create tension in a muscle (group) by creating resistance (weight) overload principle MOST IMPORTANT PRINCIPLE! Don't push muscles to injury, but use enough weight that requires muscles to do more than what they are used to doing. slowly increase overtime and allow at least 1 day in between workouts for muscle tear recovery specificity of training principle the effects of resistance training only effect the muscles that are being targeted. only exercising certain muscles and ignoring the opposing groups of muscles can cause injury! hypertrophy when muscles become larger isometric muscle action force produced without an accompanying movement concentric muscle action force produced when a muscle is shortening eccentric muscle action force produced when a muscle is elongating, or returning to its original state body weight resistance calisthentics (ex. pushups, pullups) Using part or all of your body as weight resistance Less effective for creating large muscle mass fixed resistance provides a constant amount of resistance throughout the full range of movement (ex. barbells) amount of resistance doesn't change throughout exercise. variable resistance alters resistance encountered by a muscle throughout a movement so the effort of the muscle is consistent. (ex. Bowflex). accommodating resistance adjust resistance according to the output of force from user of equipment (ex. treadmill) Machine controls time of exercise tai chi ancient chinese form of exercise that uses balance, coordination, stretching and meditation yoga a variety of indian traditions geared at self-realization and unity pilates exercises that combine stretching, against resistance (bands, etc.) PNF stretching stretching that utilizes static stretches alternated with muscle contractions physical fitness the ability to perform regular moderate to rigorous physical activity without fatigue max heart rate 220-age physiological benefits of exercise 1. reduced risk of heart attack, cancers, hypertension, diabetes 2. improved blood profile, skeletal mass, weight control, immunity to disease, mental health, stress management 3. can increase lifespan bad cholesterol LDL= low-density lipoproteins