kin 2504 ch 4 study guide.docx

Made up of myofibril actin and myosin myofibrils

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made up of myofibril (actin and myosin) Myofibrils (strands containing protein filament): Our protein filaments (actin and myosin) slide across each other when we are going through a muscle contraction 3. Know the fitness and wellness improvements you can make with regular resistance training. Increases strength Increases muscular endurance Improves body composition, weight management, and body image Strengthens bones and protects against injury Helps maintian functioning with aging Reduces cardiovascular disease risk Enhances sports performance 4. Evaluate your changes in muscle fitness over time by assessing your muscular strength and muscular endurance at regular intervals. 5. Know the ACSM FITT guidelines for muscular strength, muscular endurance and muscular fitness. Frequency: how often you train each week o Work each muscle group at least twice a week – allow muscle groups to recover at least 48 hours – soreness is your body letting you know that you need rest Intensity: resistance; overload o Rest from 30 seconds to 2 minutes in between sets to make sure you are not going into complete exhaustion but aiming at fatigue Time: number of sets and repetitions per session o At least 20 minutes for cardio – sets and reps Type: selecting appropriate exercises o Working all major muscle groups and make sure work opposing muscle groups so you have balance (quads and hamstrings) o
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