Muscle Fiber
A single muscle cell, usually classified according to strength, speed of contraction, and energy source.
Myofibrils
Protein structures that make up muscle fibers.
Nucleus
A svelte structure containing DNA and genes that direct production of proteins
Repetition Maximum (Rm)
The maximum amount of resistance that can be moved a specified number of times
Static (isometric) exercise
Exercise causing a muscle contraction without a change in the muscles length or a joints angle
Dynamic (isometric) exercise
Exercise causing a muscle contraction and a change in the muscles length
Concentric muscle contraction
A dynamic contraction in which the muscle gets shorter as it contract
Eccentric muscle contraction
A dynamic contraction in which the muscle lengthens as it contracts; also called a pliometric contraction
Variable resistance exercise
A type of dynamic exercise that uses a changing load, providing a maximum load at the strongest point in the affected joints range of motions
Constant resistance exercise
A type of dynamic exercise that uses a constant loaf throughout a joints full range of motion
Eccentric (pliometric) loading
Loading the muscle while it is lengthening; sometimes called negatives
Plyometrics
Rapid stretching of a muscle group that is undergoing eccentric stress (that is, the muscle is exerting force while it lengthens), followed by a rapid concentric contraction
Speed loading
Moving a load as rapidly as possible
Kettleball
A large iron weight with a connected handle; used for ballistic weight training exercise such as swings and one arm snatches
Isokinetic exercises
A type of dynamic exercise that provides variable resistance to movement, so the movement occurs at a constant speed no matter how much effort is exerted
Hypertrophy
An increase in the size of muscle fibers, usually stimulated by muscular overload, as occurs during strength training
Muscle learning
The improvement in the body's ability to recruit motor units, brought about though strength training.
Power
The ability to exert force rapidly
Motor unit
A motor nerve (one that initiates movement) connected to one or mor muscle fibers
Fast-twitch muscle fibers
White muscle fibers that contrac rapidly and forcefully but fatigue quickly; usually recruited for actions requiring strength, power, or speed.
Tendon
A tough band of fibrous tissue that connects a muscle to a bone or other body part and transmits the force exerted by the muscle
Slow-twitch muscle fibers
Red muscle fibers that are fatigue resistant but have a slow contraction speed and a lower capacity for tension; usually recruited for endurance activities.
Cartilage
Tough, resilient tissue that acts as a cushion between the bones in a joint
Ligament
A tough band of tissue that connects the ends of bones to other bones or supports organs in place
Hyperplasia
An increase in the number of muscle fibers.
Spotter
A person who assists with a weight training exercise done with free weights
Set
A group of repetitions followed by a rest period
Atrophy
A decrease in the size of muscle fibers, usually attributable to inactivity.
Repetitions
The number of times an exercise is performed during one set
Testosterone
The principle male hormone, responsible for the development of secondary sex characteristics and important in increasing muscle size
Explain how to safely perform common strength training exercises using body weight, free weights, and weight machines.
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Describe the basic physiology of muscles and explain how strength training affects muscles.
Muscles consist of muscle fibers that can increase by size and number through strength training. Strength training helps prevent and manage both CVD and diabetes.
Define muscular strength and endurance, and describe how they relate to wellness.
Muscular strength is measured by the maximum amount of weight a person can lift in a single effort. Endurance is measured by counting the maximum number of reps of an exercise a person can do or the maximum amount of time a person can hold a muscular cont
Assess muscular strength and endurance.
Performing dynamic and static exercises consistently.
Describe the effects of supplements and drugs that are marketed to active people and athletes.
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Apply the FITT principle to create a safe and successful strength training program.
F- frequency of exercise
I- intensity of exercise/amount of exercise
T- time of exercise/reps and sets
T- type of mode of exercise