Muscular Fitness
Frequency & intensity of resistance training
Random
Flexibility Exercises
100

An increase in the size of muscle is

Hypertrophy 

100

With progression of training, ___________ is not as important as overall volume

frequency 

100

What is a single joint exercise targeting?

individual muscle groups

100

What stretching involves slowly stretching a muscle/ tendon group and holding the position for a period of time.

Static stretching

200

Exercise involving all major muscle groups for at least 1 set of 8-12 reps at least how many days/week

2 days/week

200

In untrained individuals there is marked improvement in training each muscle group in as little as how many days / week

1x/week

200

What is a multi joint exercise targeting?

more than one muscle group

200

___________ uses the momentum of the moving body segment to produce the stretch

Ballistic methods or bouncing stretches

300

The maximal amount of force that can be generated during a specific movement pattern at a specific velocity of contraction is

Strength

300

Untrained individuals 40-85% 1RM with maximal gains at loads >­­____% 1RM

60%

300

Name 2 types of resistance training

  • Free weights
  • Body weight
  • Machines
  • Resistance bands
  • Multi joint exercises
  • Single joint exercises
  • Core exercise
300

Involves holding the stretch position using the strength of the agonist muscle as it common in many forms of yoga

Active static stretching 

400

The rate of performing work; the product of force and velocity

Power

400

Trained individuals 80-100% 1RM with maximal gains at ___%

80%

400

Unilateral stretching of the one side will improve ROM of what?

contralateral side

400

_________ 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

500

The ability of the muscle groups involved a movement to sustain exercise

Local muscular endurance 
500

Performing multiple sets to volitional failure results in what?

Muscle hypertrophy

500

Flexibility of the shoulders can improve flexibility of what?

Hamstrings 

500

_____________ 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

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