Weight Training Exam
1.) Weight training increases a person metabolic rate.
2.) A consistent weight training routine can reduce your cholesterol level.
3.) A.) Type I = High aerobic capacity, small in size, fatigue resistant,
Type Ia = Medium aerobic capacity, large in size, fatigable,
Type IIb = Low aerobic capacity, large in size, most fatigable
4.) Dynamic contraction (ex. When extending the knee, hip and ankle joints when performing a vertical jump.
Eccentric contraction (ex. lowering a weight from the flexed position.)
Isometric contraction – (ex. Pushing against an unmovable object.)
5.) The requirements for a effective weight training device are 4 fold.
i.) The device must provide tension within the muscles. ii.) The device must allow the muscles to be worked through there natural range of motion. iii.) It must make i and ii VERY safe. iv.) Should be adjustable in the magnitude of resistance it provides.
6.) When one increases in strength, their endurance increases as well.
7.) The myth is that “multiple sets of an exercise are superior to a single set for increasing muscle strength and size.
8.) The four key elements in a well designed training program are as follows…
- The Repetition: the best reps include raising and lowering of a resistance.
- The Resistance: The key is to use resistance to demand development of muscular strength by the creation of tension within a muscle or group of muscles that is greater than the typical demand.
- Total Body Training: All of the major muscle groups of the body should be trained each time.
- Balance: Am adequate amount of tension should be developed on both sides of a joint so that the joint functions properly and is not prone to misalignment or slipping.
9.) Five guidelines for an appropriate training program.
i.)Train using a full range of motion. ii.) Eliminate fast, jerky movements while raising the weight. iii.) Emphasize the lowering of the weight. iv.) Reach momentary muscular failure/fatigue in the prescribed number of repetitions.
v.) Train under supervision and/or with a partner.
10.) HIT or High Intensity Training is extreme effort while incorporating only one work set per exercise with minimum work sets per body part per work-out.
11.) First, to decrease injury potential, and second to increase performance potential.
12.) Vocabulary Definitions:
a.)Intensity – The relative stress level that the exercise stimulates places at the approximate systems.
b.) Progression – The rate at which you lift more over “x” amount of time.
Oatis C. (2009) Kinesiology: The Mechanics & Pathomechanics of Human Movement (Second ed.). Glenside, Pennsylvania: Lippincott Williams & Wilkins.
Cardiovascular Activity And How it Influences the body. Introduction: Cardiovascular fitness is a form of aerobic fitness (Neporent and Egan 1997). There are many different ways of evaluating the amount of oxygen used during cardiovascular fitness and one the methods involved is called VO2 Max. VO2 Max is the maximum amount of oxygen that the body can hold.
For example, a 100m sprinter would be looking to make gains anaerobically. In order to do this they need to work above their anaerobic threshold. This threshold might be at 80% of their maximum heart rate; therefore anywhere above this intensity anaerobic gains would be made. How far past their threshold the athlete trains, is proportional to the gains in anaerobic fitness that will be made for the 100m sprinter.
The muscular system is the set of all the muscles that make up the human body. It is an extensive system of muscles and nervous tissue, which is distributed all through the body. In total, the human body consists of approximately 650 muscles. The muscular system is divided into three types of muscle: cardiac muscle, smooth muscle, and skeletal muscle.
middle of paper ... ... High-intensity interval training: Applications for general fitness training. Strength & Conditioning Journal, 31(6), 44-46. Syatt, J. a.
...sponse to nerve impulses, hormones and other local factors. These muscle fibers can also stretch considerably and still maintain their contractile function.
This skill involves jumping in the sagittal plane about the transverse axis. It consists of hip, knee, ankle, and shoulder joints. In the preparation phase in propulsion, the subject has flexed knees and hips which will need to be straightened by the strength of their corresponding joints such as the hinge joint at the knee joint. The hip joint is a ball and socket joint that bears the body weight and allows for jumping motion. During th...
From that we then need to define muscular endurance, so muscular endurance is your ability to exert force against a load for a longer period of
In order to fully understand the impact and effect of overtraining, defining and establishing the difference of what overtraining is from other conditions, such as overreaching, is necessary. Overtraining is defined as the accumulation of both training and non-training stresses producing a long-term effect on the athlete’s performance capacity, with or without physical and psychological overtraining signs and symptoms in which recovery of the performance capacity will take weeks to months (Halson, 2004 p. 969). Overreaching, however, is defined by the accumulation of training and non-training stresses with a short-term effect on the a...
...be related to a football player who desires to increase or improve their skills. A football player may achieve such results by performing a particular activity with increasing resistance, increasing speed, increasing duration, or any combination of these. (Dick, 2002, pg. 218) For example, if a defensive back desires to increase his strength; defensive backs are required to be strong and powerful. A defensive back could increase the training volume performed in seated bench press as a means of achieving overload.
o If a stimulus was strong enough to excite contraction, it produced a maximal contraction
The muscular system is the set of all the muscles that make up the human body. It is an extensive system of muscles and nervous tissue, which is distributed all through the body. In total, the human body consists of approximately 650 muscles (Shier, Butler, Lewis, 2009). The muscular system is divided into three types of muscle: cardiac muscle, smooth muscle, and skeletal muscle (p.212).
Other inclusions into an athlete’s training regime may include the use of Olympic lifts. These techniques have been shown to increase the power and strength of muscles, at a greater extent than power lifting or res...
[3] H. S. Milner-Brown, R. B. Stein, and R. Yemm. "The Orderly Recruitment of Human Motor Units during Voluntary Isometric Contractions." The Physiological Society 230th ser. (1973): 359-70. Web. 22 May 2014.
Health and fitness is the ability of the heart, circulation, lungs, and muscles to be able to operate at optimal efficiency, it is essential for your all around health. Actual physical conditioning is made up of three areas: Aerobic capacity or cardiovascular endurance associated with the hearts