Chapter 4-5-6 PDF

# Chapter 4 1. Muscular strength is assessed by measuring the maximum amount of force a muscle can produce in a single effort often using tests like one repetition maximum (1RM). 2. Muscular endurance is assessed by measuring the ability of a muscle to sustain repeated contractions over time like p...

# Chapter 4 1. Muscular strength is assessed by measuring the maximum amount of force a muscle can produce in a single effort often using tests like one repetition maximum (1RM). 2. Muscular endurance is assessed by measuring the ability of a muscle to sustain repeated contractions over time like push ups or sot ups performed to fatigue. 3. A motor unit is made up of a single motor neuron and all the muscle fibers it innervates. 4. A muscle fiber is a single cylindrical cell that makes up skeletal muscle, characterized by its striated appearance and ability to contract. 5. Hypertrophy is defined as the increase in the size of muscle fibers typically resulting from resistance training or strength training. 6. Slow twitch muscle fibers are NOT characterized by a high rate of fatigue; they are most resistant to fatigue and are used for endurance activities. 7. Fast twitch muscle fibers are NOT characterized by a high oxidative capacities; they primarily rely on anaerobic metabolism and fatigue quickly. 8. Activities that would predominantly use slow-twitch muscle fibers are long distance running, cycling, and swimming. 9. Activities that would predominantly use fast-twitch muscle fibers are sprinting, weightlifting, and high intensity interval training (HIIT). 10. Injuries such as low back pain are reduced if the spine is properly aligned by maintaining good posture and strengthening the core muscles. 11. What percentage of all Americans will be afflicted with low back pain at some point in their life? 80% 13. Metabolic rate increases if increased physical activity, higher muscle mass, hormonal changes, or environmental factors like temperature. 15. An essential hormone that men have in higher amounts than women and that allows men to build more muscle mass than women is testosterone. 17. People typically begin to lose muscle mass after age 30. 19. Strength training helps in the prevention and management of chronic disease by improving metabolic health and reducing body fat; it also improves insulin sensitivity. 22. Isometric exercise is best described as applying force without changing muscle length (without any visible movement in the joint angle). 24. Muscular force exerted as a muscle shortens is best classified as concentric contraction. 25. A muscle lengthens as it contracts during an eccentric contraction. 28. An exercise in which the individual jumps from a platform to the ground and then back up on the platform is an example of which of the following? Plyometric exercise. 29. Isokinetic exercise is best described as applying force at a constant speed. 34. The MINIMUM number of training days per week for gaining strength is 2–3 days. 35. Training intensity for weight training is determined by the amount of weight lifted (1RM). 43. For overall fitness, you should include a variety of different exercises in your weight training program. # Chapter 5 1. Dynamic flexibility does NOT affect your ability to perform static stretches effectively. (dynamic: ability to move joints through their full range of motion with speed and control) static flexibility is about holding a stretch. 2. Flexibility is determined by several factors like muscle length, joint structure, and the elasticity of connective tissues. 3. Joint capsules are fibrous tissues that surround and enclose the joint providing stability and support while allowing for movement. 4. The yellow fibers that make connective tissue flexible are elastin fibers. 5. Two principal types of connective tissue in a muscle are tendons and ligaments. 10. What are benefits to flexibility? Improved range of motion, reduced risk of injury, better posture, and enhanced athletic performance. 12. The American College of Sports Medicine recommends performing stretching exercises at least 2–3 days per week. 14. To improve flexibility, do 2–4 repetitions of each stretch. 16. The stretching technique most commonly recommended by experts for general fitness is static stretching. 17. Ballistic stretches are considered dangerous, because they can cause overstretching and injury. 18. The stretching technique most commonly associated with injury is ballistic stretching. 19. Contracting a muscle prior to stretching is best described as an example of proprioceptive neuromuscular facilitation (PNF) stretching. 21. Which type of stretching usually requires a partner? PNF stretching. 23. An essential component of safe passive stretching is to ensure that the stretch is performed slowly and gently to avoid injury. 24. A disadvantage of active stretching is that it may not provide as deep a stretch. 25. Stretching exercises should be performed regularly ideally after a warm up or work out. 29. From top to bottom, the five regions of the spine are from top to bottom cervical, thoracic, lumbar, sacral, and coccygeal. 30. The most common site of back pain is the lumbar region of the spine. # Chapter 6 2. Women have a higher proportion of essential fat than men primarily because women have a higher proportion of essential fat due to biological and reproductive functions essential fat is crucial for hormone production particularly estrogen, which is important for reproductive health. Also, higher body fat is needed for child bearing. 3. Essential fat is best defined as the minimal amount of body fat necessary for the body to function effectively. 4. Height and weight tables rely on statistical data that correlates height and weight to assess body composition. 5. The percentage of Americans who are classified as obese is approximately 42.4%. 6. One possible explanation for the increase in obesity among Americans over the past 40 years is the rise in consumption of processed foods, which are often high in sugars and unhealthy fats. 7. Obese people are more than three times as likely as non-obese people to develop serious health conditions such as type 2 diabetes, heart disease, and certain types of cancer. 10. Since 1970, the daily caloric intake among Americans has risen by at least 300 calories. 15. People are at greater risk for early onset heart disease if they tend to gain weight in the abdominal area (visceral fat), which has a higher risk of cardiovascular diseases. 17. A woman may experience amenorrhea and loss of body mass if her percentage of body fat is less than 17–18%; this can happen due to insufficient estrogen levels. 18. A man may experience muscle wasting and fatigue if his percentage of body fat is less than 5–6%; this can lead to hormonal imbalance including decreased testosterone levels. 19. A condition called the "female athlete triad" consists of low energy availability (with or without eating disorder), amenorrhea (menstrual dysfunction), and decreased bone mineral density (osteoporosis). 20. Which technique for evaluating health risks associated with body weight is based on the concept that a person's weight should be proportional to his or her height? Body Mass index (BMI). 23. A person with a body mass index of 26.5 is classified as overweight (BMI of 25–29.9 is considered overweight). 24. A person with a body mass index of 31.2 is classified as obese (BMI of 30+ is considered obese). 26. Hydrostatic weighing is used to predict percent body fat based on the principle of water displacement and the density of the body. It measures a person's weight in water compared to their weight in air to estimate body composition (the answer is water displacement, a.k.a. the density of the body).