2/3 The Scientific Application of Resistance Training

Question 1

Isometric definition.
Gains in strength are relative to?
frequency for strength?
frequency for maintainance?

Answer 1

When a muscle is activated and develops force but no movement at the joint occurs.

• Gains in strength are related to the length of time mm is activated
• Frequency: 3x/wk = muscle strength ↑14-44%; 1x/2wks maintains, but does not improve. MOST beneficial when performed daily
•

Question 2

Concentric definition

Answer 2

When a muscle is activated and shortens through the ROM.

Question 3

Eccentric definition

Answer 3

When a muscle is activated and lengthens through the ROM.

Question 4

Isokinetic definition

Answer 4

Muscular action performed at constant angular limb velocity.

Question 5

Isotonic definition

Answer 5

Muscular contraction in which the muscle exerts a constant tension.

Question 6

Dynamic Constant External Resistance (DCER) definition

sets and reps?

Answer 6

Muscular contraction in which the resistance (weight) is held constant.

Studies are typically of short duration 8-12 wks using novice college-age volunteers.

Sets range from 1-6 and reps from 1-20.

Strength changes are not different among 1,2, or 3 sets of 10 RM during the first months of training in untrained individuals when programs are not periodized.

However, for the long-term, multiple sets with periodization will be required to improve strength

Question 7

Repetition-

Answer 7

One complete movement of an exercise.

Question 8

Set-

Answer 8

A group of repetitions performed continuously without stopping.

Question 9

Intensity-

Answer 9

The absolute load (weight) that a contracting muscle experiences.

Question 10

Training Volume-

Answer 10

A measure of the total amount of work performed.

• Reps x Sets x Intensity

Question 11

Repetition Maximum definition?

%RM Relative to Intensity?

Answer 11

The maximum number of repetitions per set that can be performed at a given resistance with proper lifting technique.
The RM Continuum for RT Goals
%RM Relative to Intensity
	1RM			=		100%
	2RM			=		95%
	4RM			=		90%
	6RM			= 		85%
	8RM			=		80%
	10RM			=		75%
	12RM			=		70%

Question 12

Hypertrophy, Strength, & Endurance guidelines

Answer 12

Hypertrophy
o Minimum 66% intensity
o Moderate wt and reps
o 6-12 RM

Strength
o High wt, low reps
o 2-5 RM

Endurance
o Low wt, high reps
o 15+ reps

Question 13

Progressive Overload or PRT definition. How do you do it?

Answer 13

• The practice of continually increasing the stress placed on the muscle as it becomes capable of producing greater force or has more endurance.
o Increase the resistance 2.5 - 5%
o Increase the # of reps or sets

Question 14

Training Status frequencies?

Answer 14

• Novice- 2-3 days/wk
• Interm.- 3-4 days/wk
• Advanced- 4-7 days/wk
• Different muscle groups are trained on different days.

Question 15

Isometric Training Frequency

Answer 15

o 3 sessions/wk increases muscle strength 14-44%

o 1 session/2 wks maintains but does not improve strength

• Most beneficial when performed on a daily basis
• Maximal voluntary muscle actions (MVMA) are superior to submaximal isometric muscle actions.

Question 16

Isometric Training Specificity

Answer 16

• Joint-Angle Specificity
• Sticking Points

Can train to improve a specific join angle using isometric contraction at those specific points (can work through “sticking” points) = JOINT ANGLE SPECIFICITY

Question 17

Does Isometric Training result in Hypertrophy? CSA differences? Other adaptations?

Answer 17

• Isometric training can increase gross muscle CSA (15%) and muscle fiber areas (Type I and II) by as much as 30%.
• Therefore, increased strength results from muscle hypertrophy and neural adaptations associated with isometric contractions.

Question 18

Isokinetic Training

Answer 18

Isokinetic Training
• The velocity of the movement is controlled while the resistance offered by the isokinetic machine cannot be accelerated; any force applied against the equipment results in an equal reaction force.
• The advantage to isokinetic training is being able to exert continual, maximal force through the full ROM leading to optimal strength gains.

Question 19

DCER Training- # of Sets and Repetitions

Answer 19

DCER Training- # of Sets and Repetitions
• Studies are typically of short duration 8-12 wks using novice college-age volunteers.
• Sets range from 1-6 and reps from 1-20.
• Strength changes are not different among 1,2, or 3 sets of 10 RM during the first months of training in untrained individuals when programs are not periodized.
• However, for the long-term, multiple sets with periodization will be required to improve strength.

Question 20

DCER and Training Volume

Answer 20

DCER and Training Volume
• Exercise volume (sets x reps x intensity) is a vital concept in training progression. The interaction of the number of sets with variation in training (periodization) may also help augment training adaptations. A constant-volume program may lead to staleness and lack of adherence to training.

Question 21

DCER Frequency of

Rest Periods between sets?

Answer 21

DCER Frequency of
Rest Periods
• Recovery between sets, exercises, and training sessions is important and dependent upon the goals of the program.
o Maximal strength >3 minutes
o High intensity exercise for several seconds <30 s

Question 22

Rest Periods Between Sets and Exercises determines? What results in high blood lactate levels?

Answer 22

Rest Periods Between Sets and Exercises
• Rest periods between sets and exercises influence how much of the ATP-PC energy source is recovered and how high lactate concentrations are in the blood.
• The intensity does not result in higher blood lactate but it is the amount of work performed and the duration of the force demands placed on the muscle.

Question 23

Rest Periods Between Workouts

Answer 23

Rest Periods Between Workouts
• Traditionally 3 workouts/wk with 1 day of rest is adequate, especially in the novice
• 4 days/wk in succession may be superior to 3 alternate days
• Elite athletes may need 5-7 days/wk to improve muscular strength and endurance
• However, when training consecutive days a split routine should be used with different exercises for the same muscle groups and different resistances (e.g. 5RM and 10RM).

-1 day in between workouts is usually sufficient

Question 24

common goals for therapists

Answer 24

o	Improve Muscular Function 
•	Strength 
•	Power 
•	Endurance 
o	Increase Physical Function 
•	Coordination 
•	Agility 
•	Balance 
•	Speed

• Improve muscular function: 1) strength 2) power 3) endurance
• Increase physical function: 1) coordination 2) agility 3) balance 4) speed

Question 25

Force generation:

Answer 25

w/ increasing velocity, produce ↑ force w/ ECCENTRIC contraction w/ increasing velocity, produce ↓ force w/ CONCENTRIC contraction

Question 26

Neural vs. Hypertrophic factors:

Answer 26

neural factors contribute more first (4 to 6 to 8 wks) but decrease gradually from week one on; hypertrophic factors are constantly increasing, but don’t surpass the contribution of neural until ~wk 6

Question 27

Detraining:

Answer 27

loss of changes over time w/ cessation of training, but still plateau at level HIGHER than prior to training (maintain neural adaptations- coordination, motor unit recruitment, speed of activation, etc.)

Question 28

RT in WOMEN

Answer 28

RT in Women On average women’s whole body strength is 63.5% that of men. ----When considering LBM and muscle groups these differences are altered Women 55% strong as men in bench press. Women 106% stronger then men in leg press RT Rx for health & fitness should not vary with gender. Fears of becoming “muscle bound” Loss of flexibility??? In a study to increase flexibility using 54 subjects performing stretching with a RT program: 54% increase with separate stretching (8 hrs after) 37% increase with stretching after each exercise 29% increase with no stretching “Spot Reduction” of body fat Is it possible with RT???

Question 29

resistance training considerations in women

Answer 29

Women Menopause Improving BMD with RT to prevent osteoporosis Secondary Amenorrhea 14-25% of competitive lifters affected Pregnancy RT resulted in lower C-section rates, higher APGAR scores, and shorter hospital stays Older Women The Framingham Heart Study found that about half of women over age 65 cannot lift 10 lb.

Question 30

resistance training considerations in older adults

Answer 30

RT in Older Adults Many of the physiological changes associated with aging can be attributed to a sedentary lifestyle Participation in regular physical activity can attenuate and often reverse unfavorable physiological aging. Sarcopenia: The age-related loss of muscle mass and strength Reduced muscle strength is a major cause of disability. muscle strength and power critical components of walking ability and fall prevention. Improving muscle mass directly influences aerobic capacity, which is important for physical function. 1-RM is a safe and effective way to determine maximal strength. Multiple RM’s can be effective but may be influenced by muscular fatigue. Multiple baseline assessments maybe necessary for optimal strength evaluation.

Question 31

age related changes that impair exercise capacity

Answer 31

ncreased cardiovascular response, perception of effort, and lactate response to submaximal aerobic work Decreased anaerobic threshold Decreased joint range of motion (flexibility) Decreased maximal aerobic capacity (1% per year) Decreased muscle force, endurance, and power (1-2% per year) Impaired coordination and speed of movement Impaired static and dynamic balance

Question 32

Protein Needs and Aging

Answer 32

* RDA for protein = 0.8 g/kg/day * This value was derived from data on young persons. * 25% of persons over 60 years consume less than the RDA of 0.8 g/kg/day. * Current research in older adults recommends 1.0-1.25 g/kg/day * Inadequate dietary protein intake may be an important cause of sarcopenia

Question 33

physiological adaptations to RT in older adults

Answer 33

Activation of satellite cells Appearance of IGF-I in muscle fibers Decreased total and visceral adipose Decreased aerobic exercise-induced ischemia Improved static and dynamic balance Improved tolerance to orthostatic stressors Increased maximal aerobic capacity Increased bone density Increased glycogen storage Increased insulin sensitivity Increased joint range of motion Increased muscle fiber area, total muscle mass Increased muscle force, power, and endurance Increased muscle protein synthesis rate and turnover Increased nitrogen retention from diet Increased oxidative enzyme capacity Increased total energy expenditure Increased gastrointestinal transit time

Question 34

exercise as adjunct treatment

Answer 34

``` Chronic Obstructive Pulmonary Disease (COPD) Congestive Heart Failure (CHF) Coronary Artery Disease (CAD) Depression Diabetes Hypertension Inflammatory arthritis Neuromuscular disease Obesity Osteoarthritis Osteoporosis Parkinson’s disease, other degenerative neurological diseases Stroke ```

Question 35

RT INJURIES | Overuse Injuries

Answer 35

Overuse Injuries Tendonitis is the most common: Due to incorrect exercise technique or excessive repetition Rotator cuff injury: Due to muscle imbalances, weakness, or repetitive loading Associated with the military press, rowing, bench press, and pectoralis machines Neuropathies: Often the result of constriction from muscle hypertrophy. Present with pain or parasthesias as well as muscle weakness

Question 36

Musculoskeletal Injury

Answer 36

``` Shoulder injuries = 29.6% Upper arm injuries = 13.6% Knee injuries = 12.3% Back injuries = 11.1% 40% of all injuries reported are muscle strains or ligament sprains. ```

Question 37

Acute Injuries

Answer 37

Sprain: The stretching or tearing of ligaments that results in permanent laxity and thus decreases joint stability Strain: The stretching or tearing of a muscle or tendon that results from active contraction (too much) against resistance or passive stretching Acute Ligament Sprains: Medial and collateral ligament sprains of the knee occur during squats, lunges, and leg press or with improper lower extremity placement. -Knee sprains associated with rotational movements and stress have been associated with meniscus or cartilage tears (e.g. squat and dead lift) Acute Muscle Strains and Ruptures are very painful and present with: -Limited range of motion -Loss of strength -Tenderness The tendons that most frequently rupture: Hamstring, Biceps, Patellar, Pectoralis major, Triceps

Question 38

Improper Technique

Answer 38

Lifting with poor mechanics or too quickly Loss of concentration Fatigue Rushed with his or her lifting routine Types of Musculoskeletal Injuries with RT Acute injuries result from: Weight room accidents Improper warm-up techniques Being overzealous Chronic injury is an acute injury that does not get better in a reasonable amount of time. Overuse injury has a gradual onset