Ch. 9 Muscular Training: Foundations and Benefits Flashcards
What are other names for “muscular training”?
- Resistance training
- Strength training
- Weight training
What are some widespread benefits that muscular training can provide?
- Increased skeletal muscle strength
- Improved bone mineral density (BMD)
- Greater blood glucose regulation
What are the essential functions of the human skeleton (skeletal system)?
- Structural support
- Movement
- Organ protection
- Storage
- Formation of blood cells
How many bones does the body have?
206 bones
What 2 essential minerals are stored in the bones?
- Calcium
- Phosphorous
- Also, fat, sodium, potassium, and other minerals
How are bones composed?
- Dense outer layer called compact or cortical bone (75% of skeleton)
- Honeycomb-like inner structure called spongy or trabecular bone (25% of skeleton)
What are the essential functions of cortical bone?
- Provides strength
- Tendon attachment sites
- Organ protection w/out excessive weight
What are the 2 vital purposes of trabecular bone?
- Provides a large surface area for mineral exchange
- Helps maintain skeletal strength and integrity
How often is most of the adult skeleton completely replaced/restored?
Every 10 years
What does Wolff’s Law indicate?
- Changes in bone structure coincide with changes in bone function
- Form follows function
- When the skeleton is subjected to stressful forces (exercise), it responds by laying down more bone tissue, thereby increasing its density
- Long periods of bed rest can lead to a loss of minerals in the bone, making it less dense
How many bones make up the axial skeleton and what are the main bones that it is made up of? What are the axial skeleton’s most important functions?
- 74 bones
- Skull, vertebral column, sternum, ribs
- Provide the main axial support for the body and protect the central nervous system (CNS) and the organs of the thorax
How many bones make up the appendicular skeleton and what are the main bones that it is made up of? What are the axial skeleton’s most important functions?
- 126 bones
- Upper & lower limbs and the shoulder (pectoral) and pelvic (hip) girdles
What are the 3 types of joints and explain?
- Fibrous joints: held tightly together by fibrous connective tissues and allow little or no movement (skull and joint between the distal ends of tibia and fibula)
- Cartilaginous joints: bones are connected by cartilage and little or no movement is allowed (pubic bones and adjacent vertebrae)
- Synovial joint: freely moveable
What are the 4 characteristic traits of synovial joints?
- Articular cartilage (hyaline cartilage- covers the end surfaces of long bones)
- Articular capsule (encloses the joint with a double-layered membrane= ligaments and synovial membrane)
- Synovial membrane (Inner layer supplied with capillaries)
- Synovial fluid (nourishes the articular cartilages and lubricates the joint surfaces)
What is the anatomical position?
- Person standing erect with head, eyes, and palms facing forward (anterior). Feet are close, with toes pointing forward and arms hanging by the sides
What is the sagittal plane?
- The longitudinal plane that divides the body into right and left portions
What is the frontal plane?
- A longitudinal section that runs at a right angle to the sagittal plane, dividing he body into anterior and posterior positions
What is the transverse plane?
- Anatomical term for the imaginary line that divides the body or any of its parts, into upper (superior) and lower (inferior) parts
- AKA horizontal plane
What are uniaxial (uniplanar) joints? And list some examples.
- Joints that move in one plane only and have one axis of rotation (aka hinge joints)
- Ankles and elbows
What are biaxial (biplanar) joints? And list some examples.
- Joints that allow movements in two planes
- Foot, knee, hand, and wrist
What are triaxial (multiplanar) joints? And list some examples.
- Joints permitting movement in 3 axes of rotation
- Hip, thumb, and shoulder
What are the 4 general groups of movement that occur in synovial joints throughout the body?
- Gliding: the surfaces of 2 adjoining bones move back and forth upon each other (rib and vertebrae)
- Angular: increase or decrease in the angle between two adjoining bones (flexion, extension, abduction, adduction)
- Circumduction: a sequential combination of flexion, abduction, extension, and adduction (swimmer warming up doing arm circles)
- Rotation: motion of a bone around a central (longitudinal axis)
What is a major function of the nervous system?
- Collect information about conditions in relation to the body’s external and internal state, analyze this information, and initialize appropriate responses to fulfill specific need
What two systems is the nervous system split up into?
- Central nervous system (CNS): brain and spinal cord. Responsible for receiving sensory input from the PNS and formulating responses to this input
- Peripheral nervous system (PNS): all nervous structures located outside of the CNS (nerves and ganglia).
What two functions is the PNS separated in?
- Afferent (sensory) division: incoming information (coming from skin, fasciae, joints, and visceral organs)
- Efferent (motor) division: handles outgoing information (somatic & autonomic nervous systems)
What 2 systems is the autonomic nervous system split up into?
- Sympathetic nervous system: activated when there is a stressor or an emergency, such as severe pain, anger, or fear (fight or flight)
- Parasympathetic nervous system: aids in controlling normal functions when the body is relaxed; it aids in digesting food, storing energy, and promoting growth
What is proprioception?
- Knowing where the body is in relation to its various segments and the external environment
What is one of the main functions of the Golgi tendon organ (GTO)?
- Reduce tension by inhibiting contraction when it senses muscle contraction where the tension is too great and may pull the tendon from the bone
What is one property that all muscles have in common?
- Its ability to contract and develop tension
What are the 3 types of muscle tissue?
- Skeletal: attaches to the skeleton and through contraction, exerts force on the bones to move and stabilize them (voluntary)
- Smooth: found in the walls of hollow organs and tubes, such as stomach, intestines, and blood vessels and functions to regulate the movement of materials through the body (involuntary)
- Cardiac: forms the wall of the heart and is a very specialized tissue that functions to maintain the constant pumping action of the heart (involuntary)
What is an agonist?
- Muscle that creates a major movement, prime mover
What are some aspects of slow twitch muscles?
- AKA slow oxidative or type I muscle fibers
- Contain relatively large amounts of mitochondria
- Surrounded by more capillaries than fast twitch
- Higher concentration of myoglobin
- More resistant to fatigue
What are the two subtypes of fast-twitch fibers?
- Type llx
- Type lla
What function does the type llx produce?
- Largest and fastest and are capable of producing the most force of all the skeletal muscle fibers but are notably less efficient than slow-twitch fibers (fatigue easily)
What are tendons?
- Tough, cord-like tissues that connect muscles to bones
What are ligaments?
- Function primarily to support a joint by attaching bone to bone
- Take on various shapes such as cords, bands, or sheets
- More pliant and flexible than tendons
What are the 3 general categories of fascia?
- Superficial fascia: lies directly below the skin and usually contains a collection of fat
- Deep fascia: lies directly beneath the superficial fascia and is tougher, tighter, and more compact than the superficial fascia (encases muscles, bones, nerves, blood vessels, and organs)
- Subserous fascia: forms the fibrous layer of serous membranes that cover and support the innermost body cavities (heart, lungs, and abdominal cavity and organs)
What do synergist muscles do?
- Assist the agonist in causing a desired action
- May act as joint stabilizers or may neutralize rotation or be activated when the external resistance increases or the agonist becomes fatigued
What does co-contraction refer to?
- Describes when the agonist and antagonist contract together to foster joint stability
What is an isometric action?
- No visible movement occurs and the resistance matches the muscular tension
- Can be used in balance and stabilization training and may be included in muscular-training programs
What is a concentric action?
- The muscle shortens and overcomes the resistive force (shortening)
What is an eccentric action?
- The muscle is producing force and is “lengthening”, or returning to its resting length from a shortened position
What does a closed-chain movement refer to?
- The end of the chain farthest from the body is fixed
- Squat where the feet are fixed on the ground and the rest of the leg chain moves
- Tend to emphasize compression of joints, which helps stabilize joints
What does a open-chain movement refer to?
- The end of the chain farthest from the body is free, such as a seated leg extension
- Tend to involve more shearing forces at the joints
If a person has weak ______________, ______________, and ___________ stabilizer muscles, what might that lead to?
- Deep abdominals, hip stabilizers, and scapular retractors
- Exhibiting problems with performing proper, efficient movement, which may lead to pain and/or injury
What is a good example of a program that develops functional strength and ROM?
- A conditioning routine that incorporates squats, lunges, multidirectional arm reaches, and overhead presses
- Enhances older adult’s everyday activities
If a person is standing in an anatomical position, generally where is the center of gravity located?
- At the level of the second sacral vertebra
- Changes from person to person depending on build
Where does gravity act on a body?
- In a straight line through is center of gravity toward the center of the eart
Where is a person’s base of support?
- The are beneath the body that is encompassed when one continuous line connects all points of the body that are in contact with the ground
What is muscular training?
- Exercising with progressively heavier resistance to stimulate muscle development
- Primary outcome is increase in muscle fiber size and contractile strength
Physical capacity decreases dramatically with age in adults who do not engage in ____________ __________ due to an average _________ lb. per _______ loss of muscle tissue.
- Muscular training
- 5 lb
- Decade
- Disuse atrophy
What is a decrease in resting metabolic rate (RMR) associated with?
- The gradual increase in body fat that typically accompanies the aging process
What are benefits to muscular training?
- Leads to increased physical capacity
- Enhanced metabolic function
- Reduced injury risk and disease prevention
- Improved body composition (more muscle, less fat). Associated with a reduced risk of diabetes and CVD
- Stronger muscles, which appears to be particularly important for low-back pain
- Reduced pain of osteoarthritis & rheumatoid arthritis
- Decreased prevalence of depression in older adults
- Improved functional ability in older adults
What is something good to mention when a women might be afraid of weight training due to the idea of getting bulky?
- Women naturally have lower anabolic (muscle building) hormones and less muscle tissue
What are factors that influence muscular strength and size?
- Hormone levels
- Sex
- Age
- Muscle-fiber type
- Muscle length
- Limb length
- Tendon insertion point
What are the 2 hormones associate with tissue growth and development (anabolic processes)?
- Growth hormone
- Testosterone
What is delayed-onset muscle soreness (DOMS)?
- Muscle weakness, fatigue, and discomfort several days after intense workout
What are the two principal approaches to muscular-training progressions?
- Increase the number of repetitions performed with a given resistance (progressive repetitions). Good for exercises using the anaerobic energy system (less than 90 seconds)
- Gradually increase the workload (progressive resistance)
What is the double-progression training protocol?
- Progressing the intensity of a muscular-training program using first an increase in the number of repetitions performed with a given load and second an increase in the amount of weight lifted using increments of 5%
What does overload refer to?
- The process of gradually adding more exercise resistance than the muscles have previously encountered
How much maximal resistance does 8-12 repetitions generally represent?
- 70-80% of maximal resistance
What is muscle reversibility?
- Rapidly losing muscle strength due to stopping a regular muscular training program
- You don’t use it, you lose it
- In 4 weeks of detraining, 2/3 of the favorable muscular strength gains that had been obtained within a 13-week muscular training program were abolished
What is the phenomenon of diminishing returns?
- As clients approach their genetic potential for muscle size and strength, the rate of development decreases accordingly
How can you go about a situation that deals with diminishing returns?
- Change the training exercise
- Chest press–>incline chest press
To design an effective program, how should the needs assessment factor be thought about?
- Evaluation of the goal activity or sport (movement analysis, physiological analysis, injury analysis)
- Individual assessment (conditioning level, training history, injury, tolerance for discomfort)
