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45 Cards in this Set
- Front
- Back
muscular strength
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the ability to generate force during a maximal effort
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muscular endurance
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ability to resist fatigue while holding or repeating a muscular contraction
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muscle fiber
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a single muscle cell
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myofibrils
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protein structures that make up muscle fibers
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hypertrophy
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an increase in the size of a muscle fiber, usually stimulated by muscular overload
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atrophy
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a decrease in the size of muscle cells
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hyperplasia
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an increase in the number of muscle cells
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slow-twitch fibers
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fatigue resistant recruited for endurance activities. can't give out as much power
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fast-twitch fibers
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muscle fiber that contract rapidly and forcefully but fatigue quickly. used for quick strength and power
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power
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the ablity to exert force rapidly
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motor unit
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amotor nerve connected to one or more muscle fibers
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What are benefits of muscular strength and endurance?
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Improved performance of physical activities
injury prevention imporved body composition enhanced self-image and quality of life improved muscle and bone health with aging prevention and management of chronic disease |
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repetition maximum
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the maximum amount of resistance that can be moved a specified number of times
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isometric exercise
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exercise involving a muscles contration without a changed in the length of the muscle
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isotonic exercise
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exercise involving a muscle contraction with a change in the length of the muscle
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concentric muscle contraction
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an isotonic contraction in which the muscle gets shorter
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eccentric muscle contraction
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an isotonic contraction in whihc the muscle lengthens as it contracts
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eccentric (pliometric) loading
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loadin ghte muscle while it is lengthening
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plyometrics
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rapid stretching of a muscle group that is undergoing eccentric stress followed by a rapid concentric contraction
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speed loading
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moving a load as rapidly as possible
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isokinetic
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the applicaiton of force at a constant speed gainst an equal force
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FITT
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Frequency
Intensity Time Type |
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flexiblity
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the ability of a joint to move through its full range of motion
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static flexibility
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abilty to assume and maintain an extended position at one end or point in a joint's range of motion
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dynamic flexibility
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the ability to move a joint through its range of motion with little resistance
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collagen
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white fibers that provide structure and support in connective tissue
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elastin
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yellow fibers that make connective tissue flexible
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titin
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a filament in a muscle that helps align proteins that cause muscle contraction
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stretch receptors
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sense organs in sketal muscles that initiate a nerve signal to the spinal cord in response to a stretch; a contraction follows
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Golgi tendon organs
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proprioceptive organ lying withint tendons that recognizes and reacts to changes in mucl tension
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PNF (acronym)
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proprioceptive neuromuscular facilitation
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What does PNF do?
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a technique for stretching and strengthening muscles where the muscle is contacted before it is stretched
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Benefits to flexibility and stretching exercises
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joint health
prevention of low back pain and injuries relief of aches and pains relief of muscle cramps improved body position and strength for sports maintenance of good posture and balance relaxation |
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static stretching
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a technique in which a muscle is slowly and gently stretched and then held in the stretche dposition
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ballistic stretchingq
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a technique in which musclesa re stretched by the forece generated as a body part is repeated bounces, swung, or jerked
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dynamic stretching
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muscles are stretched by moving joints slowly and fluidly throught their range of motion in a controlled manner
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passive stretching
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a technique in whihc muscle are stretched by force applied by an outside source
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active stretching
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a technique in whihc muscles are stretched by the contraction of the oppoising muscle
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intevertebral disk
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an elastic disk located betwen the adjoining vertebrae consisted of a gel and water filled nucleaus surrounded by fibrous rings (shock absorber)
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How many Americans experience back pain at some time in their lives?
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85 percent
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What is the function of the spine?
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-provides structural support for the body
-surrounds and protects the spinal cord -supports much of the body's weight and transmits it to the lower body -serves as an attachment site for a large number of muscle, tendons and ligaments -it allows movement of the neck and back in all directions |
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what are the four curves of the spine?
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-cervical
-thoracic -lumbar -sacral |
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What is the essential principle of core training?
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to train movement, not muscles
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What are other lifestyle recommendations for preventing back pain?
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-lose weight/stop smoking/reduce emotional stress
-avoid sitting, standing, or working in the same position for too long -use a supportive seat and a medium-firm matress -warm up before engaging in vigorous activity -progress gradually when attempting to improve strength and flexibility |
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How do you take care of back pain?
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-apply cold and then heat
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