Muscles Science
Define muscles & the importance of their role in the human body.
Muscles are responsible for various things such as, movement and posture, they additionally play an important role in supporting organ functions. They also, help maintain body temperature, store nutrients, and protecting joints.
Define flexibility
Flexibility refers to the range of motion possible at joints.
What is cardiovascular health?
Cardiovascular health refers to the health of your heart, and blood vessels.
Define nutrition
The process of obtaining and utilizing nutrients from food in order to grow, and maintaining overall health.
What is the role of nutrition in regards to a persons fitness goals?
Nutrition is important for overall health. In relation to fitness goals diet is very important, people will increase their protein intake in order to increase cell regeneration and muscle growth. People will also increase or decrease their calorie intake depending on whether or not they are attempting to build muscle or lose weight. Generally nutrition is very important when attempting to reach ones fitness goals.
What is the importance of strength training, in relation to every day life?
Benefits of strength training
Increased bone density.
Enhance quality of life by improving ability to complete tasks in daily life. Can improve your balance and help protect your joints for injury.
Can be used to help manage and or prevent chronic conditions sucks as, back pain, diabetes, heart disease, and even depression.
Fun fact: What percent of Americans can touch their toes?
A study done in 2022 with a total of 2000 participants shoes that only 51% of participants were able to touch their toes without straining.
True or false: Your heart beats an average of 115 000 beats per day.
True
According to Healthline your heart beats an average of 115 000 times per day. Pumping over 2000 gallons of blood.
What are calories, what is a calories deficit vs a calorie surplus?
Calories are a unit of measurement, measuring the energy that food gives your body. Calories are used by the body to complete basic functions that keep a person alive and healthy.
A calorie surplus vs a calorie deficit refers to the amount of calories a person consumes in a day in comparison to the calories a person burns. A person may eat in a calories surplus in order to gain weight or to put on muscle. While some one may eat in a calorie deficit in order to lose weight.
Calories are essential to the body to complete basic functions to survive. It is important to be careful when eating in a calorie deficit, seeing as an extreme or unhealthy deficit may lead to serious health problems.
What are a couple different forms of strength training?
There are various forms of strength training, this includes things like, body weight, free weight, weight machines, resistance bands, and plyometrics.
What is the micro-tear theory?
The theory that in order to induce hypertrophy you must create microscopic tears in the muscle fibers. The muscle growth then occurs when the body's repair mechanism kicks in, repairing the micro-tear by sending extra nutrients and blood to the muscle, repairing the tear and growing the muscle.
What are some benefits of being flexible/improving flexibility?
Increased flexibility improves overall health. It helps increase ROM's in joints, aids in injury prevention and can improve your posture.
FREE SQUARE?
YAYY!!
What are macronutrients?
Macronutrients are the nutrients your body requires in greater amounts. These nutrients are essential for life, and are the main nutrients required to function. Macro nutrients include; Protein for cell regeneration and growth, carbohydrates provide you with energy, and fats which help with nutrients absorption and aid in cell function.
What are common methods of flexibility training?
Common activities done to improve flexibility include, yoga, Pilates, and Tai chi.
All of these activities help improve range of motion, muscle stiffness and general body awareness.
What is progressive overload?
Progressive overload is a form of training, relating to strength and inducing hypertrophy. This training technique includes gradually increasing the stress put on muscles during a workout. This can be done by increasing things like, weight, reps, or sets. The constant increase in difficulty forces the muscles to constantly adapt, triggering hypertrophy and leading to an increase in strength and muscle mass.
The sensory theory is based around the ideas that as you complete a stretch you become desensitized to the pain. There is no physical alteration, the increased flexibility is a neurological change.
Why is cardiovascular health important for athletes?
The circulatory system is responsible for transporting oxygen to cells and tissues, as well as removing the carbon dioxide. It is also responsible for transporting nutrients to the cells & tissues. Cardiovascular training more often referred to as aerobics is often completed by athletes in various sports because it is extremely good way of improving endurance.
What are micronutrients?
Micronutrients are the vitamins and minerals that your body requires in smaller amounts. This can include minerals such as iron or copper, and vitamins such as vitamin C & D. Despite these nutrients being required in smaller amounts deficiencies of these nutrients can lead to various health issues and are an important part of your diet.
What is the importance of cardiovascular training in relation to personal fitness goals?
Cardiovascular training is extremely important to personal fitness goals seeing as it improves your overall health. It is also beneficial to those concerned with weight or heart disease. Athletes from a wide range of sports often include cardiovascular exercise in their workouts because they are extremely beneficial for improving endurance.
State & define the scientific process in which muscle growth occurs
Muscle hypertrophy. An increase in muscle fiber size, resulting in bigger stronger muscles.
State & define the debunked theory in which muscles lengthen when stretching, leading to greater flexibility
Viscoelastic Deformation, In this theory muscles were believed to elongate after a period of stretching and then return to their original length after the stretching was over. After multiple studies were completed this theory was proven incorrect.
What are some examples of conditions that aerobic exercise helps prevent?
Aerobic exercise helps prevent heart disease, high blood pressure, type 2 diabetes, obesity, strokes, some types of cancer, and various other conditions.
Scenario: You are an professional athlete looking to build muscle before your season begins. What are 3 main things to focus on when planning your meals?
Focus on eating in a calorie surplus in order to build muscle. Additionally ensure you are eating enough protein, and focus on getting enough macro nutrients.
What are a few important things to consider when creating a workout/training plan.
Create a goal, consider what your want to achieve with your workouts/training. Athletes may consider goals in reference to their sport, for example a cross country runner may focus on endurance, speed, and cardiovascular training.
Strength training, consider which muscle groups you want to work on, athletes may prioritize certain muscles over others to see improvement in their sports. They may also choose exercises that mirror movements done in their sport.
Diet/Nutrition; Diet is extremely important when seeing results, it is important to consider what you are putting into your body and to prioritize nutrition or calorie goals when looking to achieve specific goals.
Sleep: Sleep is an important factor in reaching fitness goals. Sleep allows the body time to restore energy levels, and allows the muscles time to rest and rebuild.
Rest days: It is important to take rest days where a person abstains from workout out or may participate in an active rest day, where a person engages in lighter exercises, common active rest day activities include things like yoga. Ultimately rest days are crucial for muscle recovery and injury prevention.