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62 Cards in this Set
- Front
- Back
Lift which will most benefit your vertical jump.
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hang clean
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Exact plates should be placed on both ends of the barbell. You should have a spotter. The lifter should make certain that their grip is placed evenly on the barbell.
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Rules for all core barbell lifts
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They should help in case their partner is not able to complete the their reps/sets. They should help teach correct technique by commenting on obvious errors. They should encourage their partner.
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The role of a spotter
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Squats, Incline Press, Decline Press, Bench Press and shoulder or Military Press are all lifts which _________.
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require a spotter.
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How much does an Olympic bar (largest barbell) weigh?
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45 lbs.
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When doing hang cleans the movement of the bar should be in a ___________.
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vertical plane
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To keep the cervical and thoracic portions of your spine in its natural position during squats it is important to _______.
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Look straight ahead throughout your entire range of motion
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To increase strength by weight lifting, sets, reps, and or weight must be _______.
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increased
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When doing squats your heels should be ___.
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on the ground
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When doing the bench press if you are pretty sure you can do the entire set without help you _____.
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should still have a spotter
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Hang cleans should be a total ______.
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body lift
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With core lifts, to make gains, it is best not lift ___.
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every day
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On squats to properly work your hamstrings and glutes (back of the thigh), as well as your quads (front of the thigh), which will in turn help prevent ACL and other knee injuries, it is important to get at least ______.
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parallel
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Besides lat pull downs and excellent exercise to work your back muscles (lats) is ____.
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pull-ups
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2 sets of 15 reps with 1 minute rest is best to work ____________.
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muscle endurance
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3 sets of 10 to 12 reps with 1 min to 1 min 30 seconds rest is best to produce _____.
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Muscle Hypertrophy
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3 sets of 5 reps with 2 minutes rest is best to produce _____.
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muscle strength
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Sets of 4 or less reps with 2 to 3 minutes rest are best to produce _______.
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muscle power
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Is important for determining the strengths and weaknesses of a training program, making appropriate adjustments, and establishing new personal goals.
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A daily training log
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Strength gains are dependent upon weight-loads over and above those routinely encountered in one's daily activities.
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Principle of Near-Maximum Resistance
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Another name for the Principle of Near-Maximum Resistance.
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The Overload principle
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A higher concentration of contractile proteins, a greater number of myofibrils per muscle fiber, a greater number of capillaries per muscle fiber, an increased amount of connective tissue, a larger percentage of muscle fibers available for force production, and more efficient energy utilization.
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Adaptations within a muscular system as a result of a proper strength training program.
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If the stress on a muscle is slightly greater than normal, the muscle , after a temporary decrease in ability following a training session, quickly rebuilds to a higher level of strength.
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Principle of Stress Adaptation
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Strength training must be progressive. As soon as the muscle can accommodate a particular resistance, slightly greater stress should be applied to stimulate further strength improvement.
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Principle of Stress Adaptation
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When a muscle is stressed beyond normal demands, a certain amount of time is required for the tissues to recover and make positive physiological adaptations.
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Principle of Rebuilding Time
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If the time between workouts is too short, the muscle is unable to rebuild to a higher level of strength before being stressed again.
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Principle of Rebuilding Time
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The length of the rest interval necessary for recovery depends on the _____________.
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intensity of the workout
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When training with weights, it is important to raise and lower the weight load in a slow and controlled manner to provide for consistent application of force throughout the movement.
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Principle of Controlled Movement Speed
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When a muscle is exercised through a full range of motion there is little chance of decreasing joint flexibility.
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Principle of Full-Range Movements
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Whenever a muscle group is disproportionately stronger than its antagonist, the latter is predisposed to injury.
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Principle of Muscle Balance
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If the muscles on one side of a joint are worked, then the muscles on the opposite side of the joint should likewise be worked.
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Principle of Muscle Balance
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Developing a training program that specifically meets the needs of a given individual.
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Principle of Training Specificity
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Strength, muscular endurance, power, and flexibility.
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musculoskeletal fitness
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The amount of force that a muscle can exert.
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Strength
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The amount of weight that a group of muscles can lift one time.
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1 -repetition maximum (1RM)
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The ability to contract muscles many times without tiring or to hold a muscle contraction for a long time without fatigue.
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muscular endurance
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The ability to use strength (produce force) quickly.
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Power
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It involves both strength and speed.
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Power
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Examples of this area of fitness include the ability to jump high or throw objects long distances.
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Power |
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Strength, muscular endurance, and power are the components of ________.
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Muscle Fitness
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The exercises used to develop muscular endurance and strength differ only in the number of ____________.
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repetitions and amount of resistance
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To develop strength, you would use ___________ with fewer repetitions.
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high resistance
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To develop strength, you would use high resistance with ________________.
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fewer repetitions
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To develop muscle endurance, you would use ____________ with more repetitions.
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low resistance
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To develop muscle endurance, you would use low resistance with more ___________.
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repetitions
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This type of endurance can be specific to part of your body. You might have this type of endurance in your lower body but not in your upper body.
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Muscular endurance
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Because it involves a strength component it is often referred to as explosive strength.
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Power |
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Exercises for power require overload for _______.
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speed and strength
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The reverse overload principle applies to muscle fitness--if you don't use your muscles, you'll lose ___________
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muscle fitness
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You should gradually increase your load or resistance over time in order to best improve your muscle fitness, and avoid injury.
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principle of progression
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To build your arm muscles you need to overload your arm muscles, is an example of the principle of _______.
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specificity
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You need to give your muscles time to rest and recover after a workout.
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principle of rest and recovery
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Contract slowly and are usually red because they have a lot of blood vessels delivering oxygen to the muscle.
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Slow-twitch muscle fibers
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These muscle fibers generate less force but they are able to resist fatigue.
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Slow-twitch muscle fibers
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A muscle with many slow-twitch fibers has good ________________.
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muscle endurance
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Muscle fibers which, contract quickly and are white because they have less blood flow delivering oxygen.
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fast-twitch muscle fibers
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They generate more force when they contract, and for this reason muscles with many of these fibers are important for strength activities.
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fast-twitch muscle fibers
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Have characteristics of both slow- and fast-twitch fibers.
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Intermediate muscle fibers
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Muscle fibers used in activities involving both types of muscle fitness and cardiorespiratory endurance.
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Intermediate muscle fibers
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Exercises done using all or parts of your body weight as resistance.
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calisthenics
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How much weight or resistance you can overcome regardless of body size.
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absolute strength
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Strength adjusted for body size.
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Relative strength
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