KINE 2115 Exam #2 QUESTION AND CORRECT ANSWER

KINE 2115 Exam #2 QUESTION AND CORRECT ANSWER Muscular Strength - CORRECT ANSWER-The amount of force a muscle can exert Muscular Endurance - CORRECT ANSWER-the ability of your muscles to perform physical tasks over a period of time without tiring Periodization - CORRECT ANSWER-Division of a training program into smaller, progressive stages overload principle - CORRECT ANSWER-standard which states that gradual increase of a physical demand on the body will improve fitness fast twitch fibers - CORRECT ANSWER-muscle fibers that contract rapidly and forcefully but fatigue quickly slow twitch fibers - CORRECT ANSWER-red muscle fibers that are slow to contract but have the ability to continue contracting for long periods of time Functional Strength - CORRECT ANSWER-ability of the body to perform work muscle atrophy - CORRECT ANSWER-lack of muscle activity; reduces muscle size, tone, and power isotonic contraction - CORRECT ANSWER-muscle shortens because muscle tension exceeds load isometric contraction - CORRECT ANSWER-Muscle contracts but there is no movement, muscle stays the same length eccentric phase - CORRECT ANSWER-muscle is lengthening concentric phase - CORRECT ANSWER-shortening of muscle When does our strength begin to decline naturally? - CORRECT ANSWER-between 20- 30 years what are the functions of muscle tissue? - CORRECT ANSWER-movement, maintenance of posture, joint stabilization, heat generation how does muscle mass affect metabolism? - CORRECT ANSWER-extra pound of muscle can increase resting metabolism by about 35 calories per day What percent of our body weight is muscle? - CORRECT ANSWER-40% What are optimal training conditions to achieve gains in strength training in terms of frequency per week? - CORRECT ANSWER-2-3 days per week What are the 3 components of a sound strength training program? - CORRECT ANSWER-mode volume frequency How does reduced strength affect the aging person? - CORRECT ANSWER-lessons the quality of his/her mobility and can lead to musculoskeletal injury How does strength training affect the female's muscle(s)? - CORRECT ANSWERactivating more muscle fibers/increasing the force each fiber can generate Do men and women have the same quality of muscle fibers? - CORRECT ANSWERNO what is the required timeframe to see significant strength improvement training - CORRECT ANSWER-3 days of week for a minimum of 8 weeks to see improvement; 2 months Is walking sufficient for sustaining muscle mass in the lower body? - CORRECT ANSWER-NO when is a spotter recommended - CORRECT ANSWER-lifting weights Daily total fat should be what % of daily total caloric intake? - CORRECT ANSWER-20- 35% cholesterol consumption should be kept below _________ mg per day - CORRECT ANSWER-300 General daily sodium intake should be less than _____mg per day. - CORRECT ANSWER-2300 Vegetarianism - CORRECT ANSWER-eats only plants what assessments are used to determine muscular endurance - CORRECT ANSWERcardiovascular health, body comp, balance, flexibility what percent of one-rep maximum if a good level to start a weight training program? - CORRECT ANSWER-50-60% nutrient density - CORRECT ANSWER-a measure of the nutrients in a food compared with the energy the food provides Carbohydrates - CORRECT ANSWER-the starches and sugars present in foods Fats - CORRECT ANSWER-lipids that are solid at room temperature saturated fats - CORRECT ANSWER-fats that are solid at room temperature PUFAs - CORRECT ANSWER-these are oil at room temperature and in the fridge and include vegetable oils, fish and margarine. MUFAs - CORRECT ANSWER-these are oil at room temperature but solidify in the fridge. Includes Olive oil, peanuts and canola oil Protein - CORRECT ANSWER-A three dimensional polymer made of monomers of amino acids. incomplete proteins - CORRECT ANSWER-proteins that lack one or more of the essential amino acids complete proteins - CORRECT ANSWER-contain all essential amino acids amino acids - CORRECT ANSWER-building blocks of proteins added sugars - CORRECT ANSWER-sugars and syrups that are added to food during processing or preparation Vitamins - CORRECT ANSWER-Compounds found in food that help regulate many body processes Minerals - CORRECT ANSWER-Elements found in food that are used by the body Fiber - CORRECT ANSWER-A tough complex carbohydrate that the body cannot digest insoluble fiber - CORRECT ANSWER-fiber that does not dissolve in water and is not broken down by bacteria in the large intestine soluble fiber - CORRECT ANSWER-dissolves in water Iron - CORRECT ANSWER-used to make hemoglobin, part of red blood cells, allows attachment of oxygen for transports, anemia-develops when insufficient iron is present. Calcium - CORRECT ANSWER-used for bone information, leads to osteoporosis.