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KHP 120 Midterm Study Guide

by: Sharon Liang

KHP 120 Midterm Study Guide KHP 120

Marketplace > University of Kentucky > Kinesiology > KHP 120 > KHP 120 Midterm Study Guide
Sharon Liang

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About this Document

study guide for KHP 120 midterm
Weight Training
Paul Baker
Study Guide
Muscles, weight
50 ?




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This 3 page Study Guide was uploaded by Sharon Liang on Sunday October 16, 2016. The Study Guide belongs to KHP 120 at University of Kentucky taught by Paul Baker in Fall 2016. Since its upload, it has received 9 views. For similar materials see Weight Training in Kinesiology at University of Kentucky.


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Date Created: 10/16/16
KHP 120 Midterm  Safety: majority of injuries come from improper form or too much weight  Breathing: exhale on concentric phase and inhale on eccentric phase  Spotter: someone to guard you when doing difficult exercises such as a pull up  Warm up: prepares the body physiologically and psychologically for the task ahead. Should focus on increasing temperature and blood of working muscles. It affects the elasticity of muscles in order to make them less susceptible to injury. Usually should include light activity along with dynamic stretching  Dynamic stretching: actively moving the muscle through the full ROM with bodyweight or very light weight but not holding at any point. Usually performed during the warm up  Static stretching: stretching a muscle then holding that position for 30 seconds. It helps to increase flexibility and should be used after the workout is completed to repair damaged muscle fibers  Overload: In order for the body to continue changing and see results from your workout program, the stimulus must increase. Essentially, you can’t come in doing the exact same workout each day otherwise it slows the body’s adaptation and efficiency at the task. The number of calories burned will diminish as the body gets more efficient at the workout.  Volume: reps x sets x weight  Reps: one cycle of designated movement  Sets: group of reps  Weight: amount of lbs or kg  Hierarchy of muscle groups: train larger muscle groups first then proceeding down to smaller muscle groups. Those who wish to train their arms first in a workout will find a decreased ability to perform other exercises involving the arms such as bench press or back rows. If you insist on doing a total body workout, here’s the hierarchy: 1) Legs 2) Back 3) Chest 4) Shoulders 5) Calves 6) Upper arms 7) Forearms 8) Abdominals/Core  Range of motion: joint flexibility, beginning position of a joint to its final position in a given exercise. Important to follow to help prevent injury  Rep ranges - Muscle building (hypertrophy): 6-12 reps - Strength: 1-6 reps - Muscular endurance: >12 reps  Adduction: moving TOWARDS the midline  Abduction: moving AWAY FROM the midline  Agonist: muscle contracting or performing work during a movement  Antagonist: muscle opposing the contraction or resisting work during a movement  Flexion: bending of a limb or joint; shortening of joint angle  Extension: straightening out a limb or joint; lengthening of a joint angle  Hypertrophy: increase in size of tissue or cells (muscle fibers)  Atrophy: loss of size or wasting of body part  Concentric: ROM where shortening of a muscle fiber occurs  Eccentric: ROM where lengthening of a muscle fiber occurs - For a squat and push up, the down part is the eccentric phase where you inhale and you exhale on the concentric phase going up  Isometric: force is applied but there’s no change in the length of a muscle fiber  One repetition maximum (one rep max): the max amount of weight a lifter can life for one rep for a particular exercise  Overtraining: inability to recover after exercise; can occur for many reasons but main cause is pushing the body past its ability to recover between workouts  Type I muscle fibers: slow twitch muscle fibers utilized for long duration activities  Type II muscle fibers: fast twitch muscle fibers utilized for short duration activities


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