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Unformatted text preview: Exam 1 Study Guide Fitness 1. The purpose of strength training Is the joint stabilization a. Opposing muscle groups work at every joint b. I t is important to strengthen the opposing muscles groups so they pull equally on the joint c. Improves posture & prevents injury 2. Health benefits of strength training strength Improved joint stabilization & posture Improved ability to perform daily activities bone density, osteoporosis size of muscle fibers Break down build-up increases metabolism o Recommended 48-72 hours of rest per muscle group Most benefits when accompanied by endurance training 3. Volitional fatigue: The fatigue experienced when performing a set of repetitions, that prevents the continuation of the correct execution of another repetition Serves as an indicator of how much we can do 4. Strength training zones for mass and strength increase For Size & Strength Increase: higher weight fewer reps 4-6 reps until volitional fatigue For just Strength Increase: lower weight more reps 8-12 reps until volitional fatigue 5. Basic understanding of skeletal muscles Every muscle has to attachments to bones. Origin: Attachment point where muscle begins. Insertion: Attachment point where muscle ends . Action: Movement of the Insertion towards the origin. *The origin always pushes the insertion towards itself. 6. The key points of the two phases of an isotonic contraction Muscle moves at it contracts. Concentric Phase : muscle shortens as the insertion moves towards the origin - QUICK FORCE PRODUCING PHASE of the repetition (exhale) Eccentric Phase : muscle lengthens as the insertion moves away from the origin - SLOWER RESISTANCE PHASE of the repetition (inhale) Most effective phase of the repetition!!!Most effective phase of the repetition!...
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- Spring '08