Questions and Answers
What is the total number of weight lifted in a workout session?
What are fasciculi?
Muscle fiber bundles
What are myofibrils?
Muscle fibers/cells within the fasciculi
What does sliding filament theory explain?
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What is a motor unit?
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What are the three types of muscle fibers?
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What are fast glycolytic muscles used for?
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What type of exercises do slow oxidative muscles support?
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What does specificity refer to in training?
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What is overload in the context of training?
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What does individualization mean in a training program?
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What is reversibility?
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What does periodization refer to?
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What is overtraining?
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What muscles are referred to as glutes?
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What are quadriceps?
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What are hamstrings responsible for?
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What muscles do calves refer to?
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What is the tibialis anterior?
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What role does the trapezius play?
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What are deltoids responsible for?
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What does latissimus dorsi do?
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What are the pectoralis muscles responsible for?
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What do triceps do?
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What do biceps do?
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What do abdominals do?
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What do obliques do?
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What are some basic exercises for the quadriceps?
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What are some basic exercises for the hamstrings?
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What are some basic exercises for the calves?
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What are the basic exercises for the trapezius?
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What are some basic exercises for the deltoid?
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What are some basic exercises for the latissimus dorsi?
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What are some basic exercises for the pectoralis?
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What are some basic exercises for the triceps?
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What are some basic exercises for the biceps?
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What are some basic exercises for the abdominal and obliques?
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What are some advanced powerlifting exercises?
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FITT principal: F = ______, I = ______, T = ______, T = ______
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What does frequency refer to?
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What does intensity refer to in a training program?
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What does time refer to in a training program?
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What does type refer to in an exercise program?
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What is circuit training?
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What are push/pull workouts?
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What are supersets?
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What does traditional training involve?
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What is medicine ball training?
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What does abduction mean?
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What is adaptation in exercise?
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What does adduction refer to?
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What does anterior mean?
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What does extension refer to?
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What does flexion refer to?
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What is functional training?
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What does intensity mean in exercise?
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What does intensity of exercise refer to?
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What does lateral refer to?
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What does lower body modalities refer to?
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What does medial mean?
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What does overload refer to in training?
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What is overtraining?
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What is periodization?
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What does posterior mean?
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What does progression mean in training?
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What does recovery refer to in exercise?
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What does reversibility mean in fitness?
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What does specificity mean in training?
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What do upper body modalities involve?
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What does variation mean in training?
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Study Notes
Key Terms in Physical Activity
-
Volume
- Total weight lifted in a workout, calculated by sets × repetitions × weight per repetition.
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Fasciculi
- Bundles of muscle fibers.
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Myofibrils
- Individual muscle fibers or cells within fasciculi.
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Sliding Filament Theory
- Describes how muscles shorten during contraction.
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Motor Unit
- The combination of a nerve and its associated muscle fibers.
Muscle Fiber Types
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Fast Glycolytic
- Fast-twitch muscle fibers for short sprints. Require recovery time.
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Slow Oxidative
- Used in aerobic exercises, highly resistant to fatigue.
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Fast Oxidative Glycolytic
- Used in various exercises, more powerful than slow twitch, but less powerful than fast twitch; fatigue resistance is intermediate.
Training Principles
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Specificity
- Body tissues respond to specific training demands.
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Overload
- The body adapts to stress; intensity needs to be increased over time.
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Individualization
- Tailoring training to meet individual needs.
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Reversibility
- Maintaining fitness requires ongoing exercise; stopping leads to fitness loss.
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Periodization
- Training design focused on achieving peak performance at a specific time.
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Overtraining
- Excessive training without adequate rest, leading to burnout or injury.
Major Muscle Groups
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Glutes
- Hip muscles involved in extension, abduction, and rotation (gluteus maximus, medius, minimus).
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Quadriceps
- Front upper leg muscles primarily responsible for knee extension and hip flexion.
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Hamstrings
- Back upper leg muscles that flex the knee.
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Calves
- Lower leg muscles that control ankle flexion.
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Tibialis Anterior
- Muscle in the front of the lower leg that dorsiflexes the ankle.
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Trapezius
- Upper back muscles that move the neck and shoulders.
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Deltoids
- Shoulder muscles involved in arm movements.
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Latissimus Dorsi
- Large back muscle that aids in arm movements.
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Pectoralis
- Chest muscles involved in arm adduction and flexion.
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Triceps
- Back upper arm muscles that extend the elbow.
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Biceps
- Front upper arm muscles responsible for elbow flexion and forearm supination.
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Abdominals
- Trunk muscles that flex the upper body.
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Obliques
- Side trunk muscles involved in rotation and lateral flexion.
Basic and Advanced Exercises
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Quadriceps Exercises
- Include barbell squats, lunges, step-ups, and leg press.
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Hamstrings Exercises
- Include squats, lunges, and leg curls.
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Calves Exercises
- Mainly calf raises.
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Trapezius Exercises
- Include shrugs and upright rows.
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Deltoids Exercises
- Include overhead press and shoulder raises.
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Latissimus Dorsi Exercises
- Include lat pulldowns and seated rows.
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Pectoralis Exercises
- Include push-ups and bench presses.
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Triceps Exercises
- Include tricep extensions and dips.
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Biceps Exercises
- Include bicep curls.
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Abdominal and Obliques Exercises
- Include crunches and trunk rotations.
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Advanced Powerlifting Exercises
- Include deadlifts, power cleans, and snatches.
Training Models and Methods
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FITT Principle
- Frequency: How often training is performed.
- Intensity: Effort level of training.
- Time: Duration allocated for workouts.
- Type: Variety of exercises included.
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Circuit Training
- A series of exercises performed consecutively with minimal rest.
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Push/Pull Workouts
- Exercises organized into push and pull categories.
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Supersets
- Performing two exercises in succession.
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Traditional Training
- Works one or two muscle groups per session.
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Medicine Ball Training
- Involves diverse movements and exercises using a medicine ball.
Movement Terminology
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Abduction
- Movement of a limb away from the body's midline.
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Adduction
- Movement of a limb towards the body's midline.
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Anterior
- Refers to the front portion of the body.
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Posterior
- Refers to the back portion of the body.
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Flexion
- Decreasing the angle between two body segments.
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Extension
- Increasing the angle between two body segments.
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Functional Training
- Exercises prepare the body for specific physical activities or sports.
Key Concepts
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Adaptation
- The body's response to exercise stress leads to improved cardiovascular performance.
-
Progression
- Gradual increase in intensity, frequency, or duration of exercise.
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Variation
- Incorporating diversity in a training program to enhance interest and reduce injury risk.
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Description
This quiz covers essential terms related to physical activity and exercise science. Familiarize yourself with definitions of key concepts such as volume, fasciculi, myofibrils, and the sliding filament theory. Perfect for students and fitness enthusiasts alike!