Intro to Muscles
How many muscles do we have in our body?
More than 600
Name the FIVE lower body muscles we learned about
Name the THREE types of contractions
Name FOUR upper body muscles
Biceps, Triceps, Traps, Forearms, Lats, Deltoid, Chest
How many grams of protein should you be eating to optimize muscle growth?
1 gram of protein per 1 lb of body weight
True or false: Muscles make up 40-45% of your body weight
TRUE
Name one exercise that works out the calves
Example: Calf raise, Single calf raise, Jump rope
Name the two types of isotonic muscle contractions
concentric, eccentric
Name two exercises that works out your ABS
Planks, sit-ups, side plank, curl-ups, mountain climbers, leg lifts, etc.
______ twitch muscle fibers are good for sprinting short and fast.
Fast
True or false: Muscles have nothing to do with moving food through your digestive system
FALSE; They do!
Name TWO exercises that work out your quads
Squats (barbell back squat, front squats, goblet squats), Lunges, Leg Press, Step Ups
In a isometric contraction, the muscle __________ change in length under load
doesn't
Name an exercise that works out your LATS
Pull-ups, lat pull downs, bent over rows, etc.
A _______ movement is when I am lowering the weight.
eccentric
Why might you be sore the next day after lifting?
Your muscles are experiencing microtears in the muscle fibers
Name an exercise that works out your quads and glutes
Squats, Lunges
Curling a dumbbell UPWARD in a bicep curl is an example of _______ contraction
What is the muscle name for your shoulder?
Deltoid
Which PE teacher went to Hoover and now works at Hoover?
Muscle movement generates ____% of the heat that keeps our body warm
85%
Name one exercise that works out your HAMSTRING using kettlebells
RDLS, Kettlebell swings, Kettlebell deadlifts
Give an example of an isokinetic contraction
Examples: Walking on the treadmill, squatting down and standing up at a controlled speed
Name an exercise that works out your chest AND shoulders
Push-ups, Dumbbell press
Name TWO reasons you could be cramping
Dehydration, poor conditioning, muscle fatigue, doing a new activity, heat exhaustion