Strength

Maximal amount of force one can exert.

Absolute Strength

Strength regardless of body weight.

Relative Strength

Absolute strength divided by bodyweight.

Cardiac

Makes up the heart, striated, contracts as a unit.

Smooth

Makes up the walls of the blood vessels and organs, not striated, not typically under voluntary control (involuntary)

Skeletal

Under voluntary control, responsible for the movement of the body, kind of muscle fiber that is developed through strength training.

Fast Twitch

(Muscle fiber) capable of generating large amounts of force but fatigue quickly.

Slow Twitch

(muscle fiber) generate small amounts of force but are difficult to fatigue.

Isometric

(muscle contractions) muscle contracts and it does not change length.

Isotonic

(muscle contraction) during contraction, muscle does change length.

• Concentric: muscle shortens--- DB curl up
• Eccentric: muscle lengthens--- DB curl down

Isokinetic

(muscle contraction) maximal amount of force exerted through full range of motion.

ATP

(energy system) energy that fuels movement; adenosine group + three phosphates 

ATP

(energy system) energy that fuels movement; adenosine group + three phosphates 

Phosphagen System

(energy system) short term, high intensity; fueled by ATP stored in muscles, 6-10 seconds

Ex. running a 40yd dash, vertical jump

Lactic Acid System

(energy system) breaks down carbohydrates to produce ATP, 2-3 minutes 

Ex. Sprints, running up hills, two minute sit up test

Oxidative System

(energy system) uses oxygen to break down carbohydrates, fats, and sometimes proteins to make ATP, low intensity aerobic exercise

Ex. Running long distance, jogging/walking

Hypertrophy

(muscle growth) Increse in thickness of existing muscle fibers

Hyperplasia

(muscle growth) increase in number of existing muscle fibers.

Atrophy

(muscle growth) shrinkin of muscle from disuse

Setting the Back

Spotting occurs with the following types of exercises:

1. Over the face exercises (bench press)
2. Over the head exercises (DB Shoulder press)
3. Squatting exercises

Warm-up

Prepares the body for action; prevents injury and maximizes performance, redistributes blood flow, muscle contractions, and metabolism of fuels.

General warm-up

Increase core and muscle temperature.

Specific warm-up

Fit the needs of the event or activity.

Free weights

Refers to dumbells and barbells; greater transfer of training effect, movement in many planes.

Machine weights

Easy to learn, do not generally require spotters, isolate muscles, velocities, and motions; single plane of motion.

Plyometrics

Allow a muscle to reach a maximum strength in as short a time as possible; increase firing rate of motor neurons, and recruit more motor units

Ex: jumps, hops, skips, bounds, throws

Speed Training

Exercises that train the ability to run fast over short distances --- sprinting

Ex: technique, stride length/frequency, acceleration

Cool Down

Period of low intensity activity that follows the workout and precedes cessation of the exercise session.

Specificity

The nature of training will determine training effects

Ex: marathon athlete trains oxidative system rather than phosphogen in order to get better

Hypertrophy

(goals of training) Training to make muscles larger; 3-5 sets, 8-12 reps

Strength

(goals of training) Training to make your muscles stronger; 3-5 sets, 3-9 reps

Endurance

(goals of training) Training to do something more; 3+ sets, 12+ reps

Stimulating

Training is enough to cause adaptation.

Retaining

Training is enough to maintain your fitness but not enough to make you improve our fitness.

Detraining

Training magnitude is too low resulting in loss of strength or muscle mass.

Progressive Overload

Training must be increased regularly for performance to improve; changing training loads or changing exercises.

Volume

Quantity of the work one performs; sets and reps.

Reps

One complete cycle of a specific movement.

Sets

Collection of repititions.

Excercise Order

1. Total body lifts (power)
2. Multi-joint (BP, squat)
3. Single-joint (leg curls, pull ups, etc)

How much does a standard barbell weigh?

45 lbs

What grip do you use to spot a bench press?

Alternated

What should you always use when squatting?

Safety Pins