Assessing Muscular Fitness
Ability of a muscle or group of muscles to produce a sustained submaximal force.
Muscular endurance
In resistance training Rx this program variable is set by the load.
intensity
The relative fatness of someone is expressed this way
% body fat
Known as upper body obesity
Android
pairs agonist and antagonist exercises into a single set
superset
The maximal ability of a muscle or group of muscle to produce force against a resistance regardless of time.
Maximal strength
Exercises involving low intensity and high reps are usually targeting this fitness component
muscular endurance
body mass divided by body volume
density
A BMI 25.0 to 29.9 kg/m2 puts you in this category
Overweight
Torch this off before pool season so you don't have to have someone take a flamethrower to your body
fat
The rate a muscle can produce work
Muscular power
The general recommendation for rest between resistance training workouts
48 hours
Densiometric method that used pressure-volume relationship to estimate density
BOD POD or Air displacement plethysmography
Theoretical caloric value of 1 lb. of fat
3,500 kcal
High intensity, high volume functional training such as CrossFit is categorized as
a cult/religion
and extreme conditioning programs
Illustrates the inverse curvilinear relationship between muscle speed and strength
Force Velocity Curve
Sets X reps X load
volume or volume load.
Estimates total body fatness by summing the double layer of skin and fat obtained from multiple sites around the body
skinfolds
abbreviated NEAT.....super neato, isn't it?! ;-)
non-exercise activity thermogenesis
Abbreviated DOMS this phenomenon appears 24-48 hours post exercise
delayed onset muscle soreness
Standardized muscular fitness test involving a flat bench, 35 or 80 lb. bar and a metronome
YMCA bench press test
Suggested rest time between sets of muscular endurance exercises.
< 1minute
Uses tissue specific resistance to a electric current to estimate body composition
BIA
Recommended relative protein intake for weight gain
1.4 – 2.0 g/kg
A gain train leaving Chicago at 40mph headed west towards Seattle is full of a swole patrol of 16 bodybuilders who weigh 220lbs each. They each consume 44g of whey protein at the departure. Assuming a 23hr train ride and their use of the on train exercise machines to feel the steel and get a high volume 2 hour workout with a 44,800lb load volume, how many collective grams of protein need to be consumed during the trip to maximize gains?
832-2496g
100kg x 2.0g/kg = 200g each
200g - 44g at departure = 156g each
156g x 16 = 2496g