STUDY GUIDE CHAP 3 4 7

STUDY GUIDE CHAP 3 4 7 - Study Guide Chapter 3 Muscular...

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Unformatted text preview: Study Guide Chapter 3 Muscular Strength and Endurance Benefits of Muscular Strength Improved performance in physical activity Injury prevention Improved body composition Prevention and management of chronic disease Improved muscle, bone Functions of the Musculoskeletal System 1) maintain posture 2) generalize heat to stabilize temperature 3) increase metabolism Metabolic Rate A measure of energy expended (calories) to maintain normal cellular function (life) Role of Strength in Good Health There are rates of decline of strength in both males and females b/w 25-40 years of age Rate of decline dependent on several factors: 1) loss of muscle mass 2) changes in the muscle fiber 3) reduced nerve activation in the muscles -Weak muscles can lead to the instability of joints -Unstable joints can lead to musculoskeletal injuries -Weak muscles often reduce ones ability to regain balance once lost Poor respiratory muscle function will reduce the ability for aerobic activity Overload Principle -Means to push beyond the max-employs more motor units -increasing muscle mass, adding power Muscle Fibers Slow Twitch : smaller than fast twitch red fibers (more extensive network of capillaries) have more mitochondria more myoglobin slow concentration good for aerobic exercise Fast Twitch larger than fast twitch white fibers good for anaerobic exercise Muscle fibers are grouped together into motor units If you do not use these fibers, they will decrease in size (atrophy) Muscle Contractions Eccentric- Muscle actively lengthening -recruits more fast twitch fibers Examples: running downhill walking downstairs landing on the ground from a jump Concentric- Muscle actively shortening to move the load Mode, Volume, and Frequency Mode: The type of activity used to strengthen the muscle Static muscle contraction: involve little or no movement -Hold-Isometric Dynamic Muscle contraction: involve full range of motion Volume: The number of repetitions and sets of a given exercise that are used to overload the...
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STUDY GUIDE CHAP 3 4 7 - Study Guide Chapter 3 Muscular...

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