Exam 1. ) Weight training increases a person metabolic rate. 2. ) A consistent weight training routine can reduce your cholesterol level. 3. ) A.
) Type I = High aerobic capacity, small in size, fatigue resistant, Type Ia = Medium aerobic capacity, large in size, fatigable, Type IIb = Low aerobic capacity, large in size, most fatigable 4. ) Dynamic contraction (ex. When extending the knee, hip and ankle joints when performing a vertical jump. Eccentric contraction (ex. lowering a weight from the flexed position.
) Isometric contraction – (ex. Pushing against an unmovable object. ) 5. ) The requirements for a effective weight training device are 4 fold.
i. ) The device must provide tension within the muscles. ii. ) The device must allow the muscles to be worked through there natural range of motion. iii.
) It must make i and ii VERY safe. iv. ) Should be adjustable in the magnitude of resistance it provides. 6. ) When one increases in strength, their endurance increases as well.
7. ) The myth is that “multiple sets of an exercise are superior to a single set for increasing muscle strength and size. 8. ) The four key elements in a well designed training program are as follows… – The Repetition: the best reps include raising and lowering of a resistance. – The Resistance: The key is to use resistance to demand development of muscular strength by the creation of tension within a muscle or group of muscles that is greater than the typical demand.
– Total Body Training: All of the major muscle groups of the body should be trained each time. – Balance: Am adequate amount of tension should be developed on both sides of a joint so that the joint functions properly and is not prone to misalignment or slipping. 9. ) Five guidelines for an appropriate training program. i.
) Train using a full range of motion. ii. ) Eliminate fast, jerky movements while raising the weight. iii. ) Emphasize the lowering of the weight. iv.
) Reach momentary muscular failure / fatigue in the prescribed number of repetitions. v. ) Train under supervision and / or with a partner. 10. ) HIT or High Intensity Training is extreme effort while incorporating only one work set per exercise with minimum work sets per body part per work-out. 11.
) First, to decrease injury potential, and second to increase performance potential. 12. ) Vocabulary Definitions: a. ) Intensity – The relative stress level that the exercise stimulates places at the approximate systems. b. ) Progression – The rate at which you lift more over “x” amount of time.
c. ) Sets – The # of reps performed consecutively. d. ) Repetitions – A completed execution of a exercise. e. ) Technique – The way you raise and lower the weight in a deliberate and controlled manner.
f. ) Duration – How long your workout is. g. ) Volume – The total workout load for exercise per session, per week, etc… h.
) Sequence – The order in which you work different muscles. i. ) Frequency – The # of training sessions in a given period. j.
) Records – Keeping track of your progress.