Health Test 4

assessed by measuring the maximum amount of weight a person can lift in a single effort.

assessed by counting the maximum number of repetitions of an exercise a person can do (such as in push-ups or kettle bell snatches) or the maximum amount of time a person can hold a contraction.

a nerve connected to a number of muscle fibers

a single muscle cell, usually classified according to strength, speed of contraction, and energy source.

an increase in the size of muscle fibers, usually stimulated by muscular overload, as occurs during strength training.

Are relatively fatigue resistant, but they don't contract rapidly or strongly as fast-twitch fibers. -Typically reddish in color -The principle energy system that fuels slow-twitch fibers is aerobic (oxidative) -lower capacity for tension usually recruited for endurance activities.

White muscle fibers that contract rapidly and forcefully but fatigue quickly; Usually recruited for actions requiring strength, power, and speed.

-jogging

-sprinting

-abdomen, hips, lower back, and legs

85%

-Increasing muscle mass, thereby tipping the body composition ratio towards fat-free mass and away from fat

The greater your muscle mass nutritionally sound diet coupled with regular exercise strength training can boost resting metabolic rate by up to 15%

testosterone

-cannot play sports -poor strength makes it much more likely that a person will be injured during everyday activities -performing simple movement (walking up stairs)

30

-Diet -Inactivity -Motor nerves in people are no longer connected to muscle tissue -by age 75 about 15% of motor nerves become disconnected

-Men with the lowest levels of muscular strength compared to stronger men, stronger men were 1.5 times less likely to die from all causes.

a person can use an immovable object like a wall to provide resistance, or simply tighten a muscle while remaining still

-stabilize back and spine -stability allows more powerful contractions in the lower and upper body muscles

-Concentric muscle contraction

-Eccenric muscle contraction

-Plyometrics (eccentric loading)

Speed loading

Plyometrics

against an equal force exerted by a special strength training machine

-require much more care, balance, and coordination -strengthen your body in ways that are more adaptive to real life -Free weights are widely available, inexpensive, and can be used in the home

Pilates

used to work the entire body, but particularly effective for working the core stabilizing muscles in the abdomen, chest, and back. Muscles that are important for preventing back problems

2 nonconsecutive training days

The amount of weight (resistance) you lift in weight training

40-60 percent of your capacity

80 percent of your capacity

Create a program that includes both higher intensity exercise and lower intensity exercise.

15-20 reps to improve muscular endurance

refers to a group of repetitions of an exercise followed by a rest period

1-3 min

8-10

when a muscle contracts, the opposing muscle must relax.

Relax 5-10 min cool down

5 pounds

-Use proper lifting techniques -Use spotters and Collars with Free Weights -Be Alert for Injuries

True

true

true

true

true

true, use enough resistance to fatigue your muscles

true