ACE NOTES Series 1

Ace Notes Series 1

1. What is a prime mover? The muscle that contacts concentrically to accomplish the movement in any given joint action.

2. What type or muscle contractions are strongly linked to delayed onset muscle soreness?

Eccentric contractions

3. What is the ideal strength-training combination for general fitness with regard to resistance and reps? 8-12 reps at 70-80 percent of max. Resistance.

4. Name at least 4 common strength-training mistakes?

a. using too much resistance

b. performing reps at a high speed

c. using poor form

d. completing too few and too many reps

e. not warming up

f. not stretching after training

g. not training every major muscle group

5. What is the difference between dynamic (isotonic) constant resistance equipment and dynamic (isotonic) variable resistance equipment?

Dynamic (isotonic) Constant resistance equipment: Strength training that provides a constant resistance thru the movement range.

Dynamic (isotonic) variable resistance equipment: strength training equipment that automatically varies that resistance thru the movement range.

6. What is isokinetic equipment? Provides a fixed speed of movement and varies the resistive force, in accordance with the muscle force

7. What is an isometric contraction? Is one in which a muscle exerts force, but does not change in length.

8. What is progressive resistance? Gradually adding more resistance during strength-training exercises as one’s strength increases.

9. What are the physiological results of strength training? Increased muscle fiber size, muscle contractile strength, tendon tensile strength, bone strength, and ligament tensile strength.

10. Give an example of dynamic constant resistance equipment. Barbells