1. Chapter 10 APF
Flexibility is a measure of the range of motion available at a joint/group of joints

2. Flexibility
Flexibility is determined by the shape of_______, ___________ in joints as well as _________ and extensibility of muscles, tendons, ___________, and fascia around the joint
What limits flexibility?
Damage to __________ (arthritis, calcium deposits)
Pain that limits ___________
__________/immobilization
Poor __________/ work related _____________ postures
Improper exercise- not working ______________________

3. What influences flexibility?
________- younger people are typically more flexible until adolescence.
____________- females more flexible early on. Possibly due to hormones and _______________ differences.

4. Health benefits of flexibility and stretching
May help prevent _______________and other orthopedic problems, including back pain.
Helps with proper _____________________
Helps with _________________________
Improved ______________ performance
Relieves muscle _____________
Can help prevent trigger points

5. How much stretching? F: at least 3 x week, __________ is best
I: overload- stretch to about _____% beyond the muscle’s normal length
T: Do at least 3-4 reps of stretching. Hold each stretch at least _____ seconds up to __________.
Stretching is specific to the various muscle groups.
DO NOT overstretch- it can create joint laxity.
Stretch when muscles are already __________.
Keep good alignment when stretching
Do not stretch to the point of pain
Do not stretch ballistically!

6. Chapter 11 APF
Training for muscle fitness increases the fitness of the bones, tendons, ligaments, and muscles.

7. 2 components of muscle fitness
Muscular strength: the amount of ___________ produced in a single ____________ effort
Muscular endurance: the capacity to _____________ to contract a muscle _______________

8. Why do we need strength and endurance?
Increase _________ capacity
Decrease the chance of ___________
Prevent ___________________and poor posture
Increase athletic _____________
Save life and property in an ______________

9. How do muscles work?
Muscles are attached to bones by _________. When a muscle contracts (shortens), it ___________the ________ to which it is attached and creates _____________.

10. Agonist/Antagonist Agonist: ____________that ______________
Antagonist: muscles having the____________________ from those that are contracting

11. Muscle Fitness Facts
Good muscle fitness (MF) is associated with ____________of injury in joints. __________ of strength is most important. Both the __________ (prime mover) and ______________ groups must be worked.
Good MF is associated with decreased risk of ______________ because it creates a positive __________ on the _________. It also contributes to good quality of life as people age. It helps older people with balance, decreased risk of falls, and independent living.

12. Progressive Resistive Exercise (PRE)
Progressive Resistive Exercise (PRE) is a component of weight control. Increases in muscle mass take up less space than fat and it ________________(between ________ per day). PRE helps older adults to retain muscle mass and calorie burning capacity as they age.

13. What is PRE? Exercises done against resistance.
FIT increases as muscle fitness increases.
Done usually in 1-3 sets of 3-25 reps. Set= a group of reps done together followed by rest period.
I_________ exercise: Force is placed against ____________ object. No movement takes place at the joint.
____________ exercise: isotonic concentric contractions performed on machines that keep resistance __________ through the entire ___________.
___________ exercise: Resistance is ________ and ___________. Muscles shorten (concentric contractions), then lengthen (eccentric contractions).
Plyomeric: Done for __________- fast contraction after a small prestretch of the muscle: jumping, hopping, etc..

14. PRE EQUIPMENT Machine weights
Free weights: not attached to a machine
Machine weights
Calisthenics: Sit-ups, push-ups, pull-ups, therabands…

15. PRINCIPLES OF FITNESS
Progression: Start _______ with _______ resistance
Specificity: Work out the muscles needed for activity.
Diminishing returns: Do _______ sets for optimal ____________. Most functional capacity is earned in the first set. More sets=better sports performance but not necessarily better health.
Rest and recovery: You’ll get stronger more quickly if you do not work the same muscle groups each day. Rotate exercises so that it gives muscles a __________.

16. It is easier to maintain fitness than it is to attain it!

17. Resistance training information
Circuit resistance training is great for building muscular endurance AND cardio endurance.
High reps/low resistance programs are best for slimming. No spot reducing is ever achieved, but more calories are burned overall. If one is interested in more weight loss, they will need to work on cardio as well.
Want to increase girth? Use strength training.

18. GUIDELINES FOR SAFE TRAINING
Use good form and move through the entire ROM
Start with lighter weights and progress gradually
Breathe!
Get enough rest and alternate muscle groups when training every day
Balance agonists and antagonists
Customize your training to your needs
Keep records of your progress

19. Steroids
Anabolic steroids are synthetic (fake) reproductions of the male hormone testosterone. They are used medically in small doses to treat diseases in which people tend to waste away. When taken to increase performance, the dose is times larger than the medically accepted dose.

20. Steroid Dangers
They will increase strength but also have many side effects.
Increase in muscle injury due to weak connective tissue
Violent behavior
Hepatitis/HIV risk
Kidney problems
Slow healing of injuries
Avulsion fractures

21. ANDROSTENEDIONE
Supposedly increases testosterone. There is no increase found unless huge doses are taken. Even then, there have been no documented cases of performance and strength benefits achieved.
Side effects:
Altered hormones and lipids
Increased risk of heart disease
Cancer and prostate problems

22. Human Growth Hormone This increases bone size, not muscle.
Sometimes used along with steroids-Very dangerous!
Risks:
Heart disease
Bone deformity
Premature bone closure
Decreased sexual desire/impotence

23. CREATINE
Supplies energy for muscle contraction/is stored in muscle tissue. Theory states that creatine will allow for faster recovery from vigorous exercise. No data supports this.
Some association with dehydration and heat illness. Long term risks are unknown