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Lecture 5

WELL 175 Lecture Notes - Lecture 5: Virilization, Delayed Onset Muscle Soreness, Dietary Supplement

Course Code
WELL 175

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I. What are Motor Units?
a. A unit made up of a nerve cell connected to a number of muscle fibers
i. Small Motor Units contain slow-twitch fibers
ii. Large Motor Units contain fast-twitch fibers
b. A Motor-Unit recruitment occurs when strength is required; nerves assist with
the action
i. The number and type of motor units recruited are dependent upon the
amount of strength required
ii. Muscle Learning: the improvement in the body’s ability to recruit motor
units, brought about by strength training
II. How to Assess ME & MS
a. MS is usually assessed by measuring the maximum amount of weight a person
can lift one time (1RM)
i. You need to train for several weeks before testing
ii. Retest after 6-12 weeks
b. ME is assessed by counting the maximum number of repetitions of a muscular
contraction a person can perform to fatigue (such as push-ups and sit-ups)
III. Static vs. Dynamic Strength Training
a. Static (Isometric) Exercise Technique
i. Involves a muscle contraction without a change in the length of the joints
or muscles (working without movement)
1. An example is pushing against a brick wall
2. Considered useful in strength building after an injury/surgery
3. Isometric contractions are usually held for about 6 seconds
4. Requires no equipment
5. Builds strength rapidly
6. Less exposure to injury
b. Dynamic (Isotonic) Exercise Technique
i. Involves a muscle contraction with a change in the length of the muscle
(resulting in movement)
ii. Types of muscle movements/contractions:
1. Concentric Movement/Contraction
a. Where the working muscle gets shorter as it contracts
2. Eccentric Movement/Contraction
a. Where the working muscle gets lengthier as it contracts
3. Advantages and Disadvantages
a. Can be performed with or without equipment
b. Used to develop greater MS or ME
c. Allows for using full-range of motion
d. More popular with the general population
e. Carries the risk of injury and muscle soreness
f. Can raise blood pressure too quickly
g. Takes more recovery time
IV. Applying the FITT Principle
a. Frequency
i. It requires 2-3 nonconsecutive days/week, 1 day of rest between workouts
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