HHS 231 Chapter Notes - Chapter 7: Delayed Onset Muscle Soreness, Strength Training, Functional Training
27 Aug 2019
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Chapter 7: muscle fitness, strength training, and fueling. Muscle endurance: ability of a muscle or group of muscles to sustain a level of muscular force (remain contracted). Functional training: training that builds up day to day muscles. Muscular strength: amount of force a muscle can produce with a single maximum effort. Measure through one repetition maximum (irm): evaluate by lifting the heaviest weight one time or lifting heavy weight under 10 times and calculating rm. Two goals of muscle fitness: safety and effectiveness. Strength training myths: women who lift weights will get bulky. Depends on hormone levels, sex, and types of training: fat can turn into muscle. Hypertrophy: increase in size/# of muscle fibers, about 6-8 wks training. Atrophy: decrease in mass/size of muscle after 4-6 wks inactivity: if training stops, muscle will turn into fat. Muscles atrophy and fat cells hypertrophy: machines are safe and free weights are dangerous.
