KINE 199 Strength Training Flashcards

Study Notes

Strength Training Concepts

Strength defined as the maximal force exerted by an individual.
Absolute strength measures force without considering body weight.
Relative strength determined by dividing absolute strength by body weight.

Muscle Types

Cardiac muscle makes up the heart, is striated, and contracts as a unit.
Smooth muscle comprises the walls of blood vessels and organs; it is non-striated and usually not under voluntary control.
Skeletal muscle is under voluntary control and facilitates body movement, developed through strength training.

Muscle Fiber Types

Fast-twitch fibers generate high force but fatigue quickly.
Slow-twitch fibers produce lower force but resist fatigue effectively.

Muscle Contraction Types

Isometric contractions occur without change in muscle length.
Isotonic contractions involve a change in muscle length during contraction.
Concentric contractions characterize muscle shortening (e.g. lifting a dumbbell).
Eccentric contractions involve lengthening of the muscle (e.g. lowering a dumbbell).
Isokinetic contractions exert maximal force through a full range of motion.

Energy Systems

ATP serves as the energy source for muscle movement, composed of an adenosine group and three phosphates.
The Phosphagen System supports short, high-intensity activities, relying on stored ATP for 6-10 seconds.
Examples of the Phosphagen System include a 40-yard dash and vertical jump.
The Lactic Acid System breaks down carbohydrates for ATP, functioning effectively for 2-3 minutes.
Activities under the Lactic Acid System include sprints and running uphill.
The Oxidative System utilizes oxygen to metabolize carbohydrates and fats for ATP, typically involved in low-intensity aerobic exercise.

Training Goals

Hypertrophy aims for muscle growth through 3-5 sets of 8-12 reps.
Strength training focuses on increasing muscle strength using 3-5 sets.
Endurance training aims for sustained activity, requiring 3+ sets and 12+ reps.

Training Principles

Stimulating training sufficiently promotes adaptation.
Retaining training maintains fitness without improvement.
Detraining occurs when training intensity is insufficient, leading to strength and muscle loss.
Progressive overload necessitates regular increases in training demands for performance enhancement.

Training Variables

Volume refers to the total quantity of work done, expressed as sets and reps.
Intensity is the quality of work, including weight lifted, speed, or percentage of maximum capability.
Exercise order typically follows: total body lifts (power), multi-joint exercises (bench press, squat), and single-joint exercises (leg curls, pull-ups).

Equipment Facts

A standard barbell weighs 45 lbs.
An alternate grip is used for spotting during bench presses.
Safety pins are recommended for use during squats to enhance safety.

Description

Test your knowledge on key terms related to strength training with these flashcards. Each card provides a word related to exercise science, along with its definition. Perfect for KINE 199 students looking to reinforce their understanding of strength concepts.