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Questions and Answers
What are the health benefits of resistance training? (Select all that apply)
What are the health benefits of resistance training? (Select all that apply)
- Positive changes in body composition (correct)
- Improved glucose utilization (correct)
- Increase in bone mineral density (correct)
- Higher Resting metabolic rate (correct)
- Reduction of back pain (correct)
- Muscle fibers increase in size - known as Hypertrophy (correct)
- Muscles gain strength (correct)
What does the acronym HIIT stand for?
What does the acronym HIIT stand for?
High Intensity Interval Training
Smooth muscle is controlled voluntarily by the nervous system and the brain.
Smooth muscle is controlled voluntarily by the nervous system and the brain.
False (B)
What is the name for the increase in muscle fiber size?
What is the name for the increase in muscle fiber size?
Muscular endurance is the ability to move weight with speed.
Muscular endurance is the ability to move weight with speed.
What is the name of the principle that states that muscle mass can be built up only if the muscle is subjected to a greater than normal workload?
What is the name of the principle that states that muscle mass can be built up only if the muscle is subjected to a greater than normal workload?
What are the two main muscle groups involved in the bench press?
What are the two main muscle groups involved in the bench press?
Match the following terms with their definitions:
Match the following terms with their definitions:
Flashcards
FITT Formula
FITT Formula
Frequency, Intensity, Time, Type – a framework for designing exercise programs.
Target Heart Rate (THR)
Target Heart Rate (THR)
The heart rate range that maximizes cardiovascular benefit during exercise.
Maximum Heart Rate (MHR)
Maximum Heart Rate (MHR)
The highest heart rate a person can achieve during intense exercise.
Skeletal Muscle
Skeletal Muscle
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Smooth Muscle
Smooth Muscle
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Cardiac Muscle
Cardiac Muscle
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Muscle Hypertrophy
Muscle Hypertrophy
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1RM
1RM
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Repetition
Repetition
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Set
Set
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Overload Principle
Overload Principle
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Muscular Strength
Muscular Strength
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Muscular Power
Muscular Power
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Muscular Endurance
Muscular Endurance
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Prime Mover (Agonist)
Prime Mover (Agonist)
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Antagonist
Antagonist
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Compound Exercise
Compound Exercise
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HIIT
HIIT
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Functional Exercise
Functional Exercise
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Plyometrics
Plyometrics
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Superset
Superset
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Aerobic Exercise
Aerobic Exercise
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Anaerobic Exercise
Anaerobic Exercise
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Muscle Atrophy
Muscle Atrophy
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Metabolic Rate
Metabolic Rate
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Study Notes
FITT Formula
- Frequency, Intensity, Time, Type
- Remember: MHR (maximum heart rate) = 220 - age, then multiply by % for your THR
- Example: 20-year-old, 200 x 70-80% = 140bpm-160bpm
Muscular System
- Three types of muscle tissue:
- Skeletal: Voluntary, controlled by the nervous system, used for movement.
- Smooth: Involuntary, automatically controlled; found in organs.
- Cardiac: Involuntary, found only in the heart.
Muscular Capacity
- Health Benefits of Resistance Training:
- Increased muscle strength
- Higher resting metabolic rate
- Increased bone mineral density
- Muscle fiber hypertrophy (increase in size).
- Positive changes in body composition
- Reduction of back pain
- Improved glucose utilization
Terms
- 1RM: One Repetition Maximum (maximal weight lifted for one repetition).
- Repetition (rep): One complete movement of an exercise.
- Set: Group of repetitions.
- Overload Principle: Muscles build up if subjected to more than normal workload.
- General Adaptation: Process of preparing muscles, joints, tendons, and ligaments for intense training. Characterized by higher repetitions, lower intensities, and short rest periods.
- Atrophy: Muscles getting smaller.
Muscle Action
- Main focus for tests on Prime Movers (agonist) and Antagonist.
- Example:
- Bench Press:
- Prime Movers (agonist): anterior deltoids, triceps, and pectorals.
- Secondary Movers: deltoids.
- Antagonists: posterior deltoids, biceps, and latissimus dorsi/rhomboids.
- Stabilizers: rhomboids.
- Bench Press:
Overall Conditioning Program
- Example of a training program, not a prescriptive model. Mix of upper, lower body, and core exercises. Example given: 3 times/week, 4 sets, 8-10 reps.
- Adjust based on individual needs and training goals.
Principles of Resistance Training
- Exercise Selection: Specific exercises for particular sport or muscle groups.
- Muscle Balance: Full body training to avoid imbalances.
- Exercise Order: Compound movements typically first.
- Rest: Varies depending on goals (short rest to long rest).
- Breathing: Out during concentric phase (lifting), in during eccentric phase (lowering).
- Speed of contraction/tempo: Adjust based on goals (e.g., power vs. hypertrophy).
- Technique: Proper form throughout exercise.
- Bench Positioning (for Bench Press): Correct position to avoid injury.
Common Terminology
- Functional Exercises: Same movements used in daily life or specific to sports.
- HIIT: High-Intensity Interval Training.
- Metabolism: Chemical processes for maintaining life.
- Plyometrics: Rapid, powerful muscular contractions for explosive movements.
- Superset: Two exercises back-to-back without rest.
- Aerobic vs. Anaerobic Exercise
- Cross training: Engaging in multiple types of exercise.
- Compound Exercises: Movements that work multiple muscle groups.
- PREP: Physical Readiness Evaluation for Police.
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