What Do You Understand by the Term Muscle Endurance Flashcards

- the amount of force a muscle can produce with a single maximum effort

-the ability to resist fatigue while holding or repeating a muscle contraction

-muscles make up 40% of your body mass -well developed muscles can assist with daily reutines, preventing injury, and with the enhancement of your overall well being

-Muscle are made up of individual muscle fibers (cells) connected in bundles called fascicle -muscle fibers are made up of smaller protein structures called myofibrils

-proper strength training causes individual fibers to increase the number of myofibrils resulting in hypertrophy -inactivity can reverse the process resulting in atrophy

-fatigue resistant -don't contract as rapidly and forcefully -rely primarily on the aerobic energy system

-contract rapidly and forcefully -fatigue more quickly -rely more on the anaerobic energy system

- made up of a nerve connected to a number of muscle fibers -small motor units contain slow twitch fibers while large motor units contain fast twitch fibers

- the process when strength is required, nerves assist with the action -the number and type of motor recruitments required are dependent on the amount of strength required

-Improved Performance of physical activities -injury prevention -improved body composition -enhanced self-image and quality of life -improved muscle and bone health with aging -prevention of chronic diseases

- muscular strength is usually determied by the maximum weight one can lift 1 rep. -muscular endurance is determined by counting the number of repititions one can do before becoming fatigued

-(isometric) exercise involves a muscle contraction without the change in the length of the muscle or joint angle ---ex- pusing against a brick wall ----useful in strength building after injury ----isometric contractions are usually held for 6 seconds

Isotonic- exercise involves a muscle contraction with a change in the length of the muscle --two types ----concentric contraction -----Eccentric contraction

- Static doesn't need equipment -Static builds strength quickly - Static useful for rehabilitation -Dynamic can be performed with or without equipment -Dynamic can be used to work on muscle strength or muscle endurance -Dynamic uses full range of motion -dynamic is more popular with general population

F- Frequency, 2-3 nonconsecutive days a week, one day of rest between workouts I-Intensity- Strength requires you lift 80% of 1RM, Endurance requires 40-60% of 1RM Time- 1-5 reps for strength, 15-20 reps for endurance, 6-12 for combination of both, making sure each set leads to overload of that muscle group T-Type- target large muscle groups (8-10 exercises) including opposing muscles