Muscle & Strength
What is the difference between muscular strength and muscular endurance?
Muscular strength is the amount of force a muscle produces with one maximum effort. Muscular endurance is the ability to resist fatigue while holding or repeating a contraction.
What is range of motion (ROM)?
What is the amount of movement available at a joint.
What are the four segments of the spine?
What is the cervical, thoracic, lumbar, and sacral.
Name the five health-related fitness components.
Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.
For children and adolescents, what should be emphasized instead of excellence in competitive sport?
Skill development and fitness
What is muscle hypertrophy and muscle atrophy?
Hypertrophy is an increase in muscle fiber size. Atrophy is a decrease in muscle fiber size.
What is the difference between static and dynamic flexibility?
What is static flexibility is the ability to move a joint through its range of motion and hold a position; dynamic flexibility involves moving a joint through its range of motion during movement.
What are core muscles?
What is muscles around the trunk and pelvis that help stabilize the spine and support movement and posture
How many days per week is cardiorespiratory endurance recommended?
3-5 times per week
Consult a physician about modifications and continue mild-to-moderate exercise at least three times per week are guidelines for what population?
What is pregnancy?
Which energy system do slow-twitch muscle fibers rely on, and name one activity they are suited for?
What is the aerobic energy system
- distance running, distance cycling, long-distance swimming, hiking
Name two hinge joints and one ball-and-socket joint.
Hinge joints: knee and elbow. Ball-and-socket joints: hip and shoulder
Name three potential benefits of being more flexible.
What is the greater range of motion, improved movement or performance, better posture, and reduced movement limitations or injury risk?
Give 2 examples of vigorous-intensity activities.
Jogging/running, swimming laps, or cycling at 10 MPH or faster.
Exercise regularly, and warm up and cool down slowly are both guidelines for which population?
What is asthma?
Name three physiological changes that occur with strength training.
What is increased muscle mass and strength; increased motor unit utilization; improved motor unit coordination; stronger tendons, ligaments, and bones; increased fuel storage in muscles?
What is the difference between collagen and elastin?
What is collagen provides tensile strength and structural support; elastin allows tissues to stretch and recoil.
Name four ways to help prevent low-back pain.
What is strengthening core muscles, use proper lifting technique, maintain good posture, stay physically active, and maintain a healthy body weight.
What does FITT-VP stand for in exercise programming?
Frequency, Intensity, Time, Type, Volume, Progression
What must individuals with diabetes do before beginning an exercise program?
Ensure the condition is under control and discuss exercise safety with a physician.
You want to improve maximal strength. What should happen to the load, sets, and reps?
What is increasing the load and number of sets and decreasing the number of reps?
How many days per week does the ACSM recommend stretching?
What is at least 2-3 days per week.
Identify one way strength training may help manage cardiovascular disease or diabetes.
Possible answers: glucose metabolism, increase maximal oxygen consumption, reduce blood pressure, improve blood vessel health, improve HDL/LDL cholesterol levels.
Name three things to consider when putting a fitness plan into action.
Start slowly and increase intensity/ duration gradually; find an exercise buddy, ask others for support.
Avoid movements that stress the back or carry a risk of falling.