An increase in the size of muscle is
Hypertrophy
With progression of training, ___________ is not as important as overall volume
frequency
What is a single joint exercise targeting?
individual muscle groups
What stretching involves slowly stretching a muscle/ tendon group and holding the position for a period of time.
Static stretching
Exercise involving all major muscle groups for at least 1 set of 8-12 reps at least how many days/week
2 days/week
In untrained individuals there is marked improvement in training each muscle group in as little as how many days / week
1x/week
What is a multi joint exercise targeting?
more than one muscle group
___________ uses the momentum of the moving body segment to produce the stretch
Ballistic methods or bouncing stretches
The maximal amount of force that can be generated during a specific movement pattern at a specific velocity of contraction is
Strength
Untrained individuals 40-85% 1RM with maximal gains at loads >____% 1RM
60%
Name 2 types of resistance training
Involves holding the stretch position using the strength of the agonist muscle as it common in many forms of yoga
Active static stretching
The rate of performing work; the product of force and velocity
Power
Trained individuals 80-100% 1RM with maximal gains at ___%
80%
Unilateral stretching of the one side will improve ROM of what?
contralateral side
_________ involves a gradual transition from one body position to another and a progressive increase in reach and range of motion as the movement is repeated several times.
Dynamic or slow movement stretching
The ability of the muscle groups involved a movement to sustain exercise
Performing multiple sets to volitional failure results in what?
Muscle hypertrophy
Flexibility of the shoulders can improve flexibility of what?
Hamstrings
_____________ methods take several forms but typically involve an isometric contraction of the selected muscle/tendon group followed by a static stretching of the same group
PNF