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ACE PT > Ch. 9 Muscular Training: Foundations and Benefits > Flashcards

Ch. 9 Muscular Training: Foundations and Benefits Flashcards

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1
Q

What are other names for “muscular training”?

A
  • Resistance training
  • Strength training
  • Weight training
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2
Q

What are some widespread benefits that muscular training can provide?

A
  • Increased skeletal muscle strength
  • Improved bone mineral density (BMD)
  • Greater blood glucose regulation
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3
Q

What are the essential functions of the human skeleton (skeletal system)?

A
  • Structural support
  • Movement
  • Organ protection
  • Storage
  • Formation of blood cells
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4
Q

How many bones does the body have?

A

206 bones

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5
Q

What 2 essential minerals are stored in the bones?

A
  • Calcium
  • Phosphorous
  • Also, fat, sodium, potassium, and other minerals
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6
Q

How are bones composed?

A
  • Dense outer layer called compact or cortical bone (75% of skeleton)
  • Honeycomb-like inner structure called spongy or trabecular bone (25% of skeleton)
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7
Q

What are the essential functions of cortical bone?

A
  • Provides strength
  • Tendon attachment sites
  • Organ protection w/out excessive weight
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8
Q

What are the 2 vital purposes of trabecular bone?

A
  • Provides a large surface area for mineral exchange

- Helps maintain skeletal strength and integrity

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9
Q

How often is most of the adult skeleton completely replaced/restored?

A

Every 10 years

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10
Q

What does Wolff’s Law indicate?

A
  • 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
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11
Q

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?

A
  • 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
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12
Q

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?

A
  • 126 bones

- Upper & lower limbs and the shoulder (pectoral) and pelvic (hip) girdles

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13
Q

What are the 3 types of joints and explain?

A
  • 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
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14
Q

What are the 4 characteristic traits of synovial joints?

A
  • 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)
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15
Q

What is the anatomical position?

A
  • Person standing erect with head, eyes, and palms facing forward (anterior). Feet are close, with toes pointing forward and arms hanging by the sides
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16
Q

What is the sagittal plane?

A
  • The longitudinal plane that divides the body into right and left portions
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17
Q

What is the frontal plane?

A
  • A longitudinal section that runs at a right angle to the sagittal plane, dividing he body into anterior and posterior positions
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18
Q

What is the transverse plane?

A
  • 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
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19
Q

What are uniaxial (uniplanar) joints? And list some examples.

A
  • Joints that move in one plane only and have one axis of rotation (aka hinge joints)
  • Ankles and elbows
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20
Q

What are biaxial (biplanar) joints? And list some examples.

A
  • Joints that allow movements in two planes

- Foot, knee, hand, and wrist

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21
Q

What are triaxial (multiplanar) joints? And list some examples.

A
  • Joints permitting movement in 3 axes of rotation

- Hip, thumb, and shoulder

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22
Q

What are the 4 general groups of movement that occur in synovial joints throughout the body?

A
  • 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)
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23
Q

What is a major function of the nervous system?

A
  • 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
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24
Q

What two systems is the nervous system split up into?

A
  • 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).
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25
Q

What two functions is the PNS separated in?

A
  • Afferent (sensory) division: incoming information (coming from skin, fasciae, joints, and visceral organs)
  • Efferent (motor) division: handles outgoing information (somatic & autonomic nervous systems)
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26
Q

What 2 systems is the autonomic nervous system split up into?

A
  • 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
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27
Q

What is proprioception?

A
  • Knowing where the body is in relation to its various segments and the external environment
28
Q

What is one of the main functions of the Golgi tendon organ (GTO)?

A
  • Reduce tension by inhibiting contraction when it senses muscle contraction where the tension is too great and may pull the tendon from the bone
29
Q

What is one property that all muscles have in common?

A
  • Its ability to contract and develop tension
30
Q

What are the 3 types of muscle tissue?

A
  • 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)
31
Q

What is an agonist?

A
  • Muscle that creates a major movement, prime mover
32
Q

What are some aspects of slow twitch muscles?

A
  • 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
33
Q

What are the two subtypes of fast-twitch fibers?

A
  • Type llx

- Type lla

34
Q

What function does the type llx produce?

A
  • 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)
35
Q

What are tendons?

A
  • Tough, cord-like tissues that connect muscles to bones
36
Q

What are ligaments?

A
  • 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
37
Q

What are the 3 general categories of fascia?

A
  • 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)
38
Q

What do synergist muscles do?

A
  • 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
39
Q

What does co-contraction refer to?

A
  • Describes when the agonist and antagonist contract together to foster joint stability
40
Q

What is an isometric action?

A
  • 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
41
Q

What is a concentric action?

A
  • The muscle shortens and overcomes the resistive force (shortening)
42
Q

What is an eccentric action?

A
  • The muscle is producing force and is “lengthening”, or returning to its resting length from a shortened position
43
Q

What does a closed-chain movement refer to?

A
  • 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
44
Q

What does a open-chain movement refer to?

A
  • 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
45
Q

If a person has weak ______________, ______________, and ___________ stabilizer muscles, what might that lead to?

A
  • Deep abdominals, hip stabilizers, and scapular retractors

- Exhibiting problems with performing proper, efficient movement, which may lead to pain and/or injury

46
Q

What is a good example of a program that develops functional strength and ROM?

A
  • A conditioning routine that incorporates squats, lunges, multidirectional arm reaches, and overhead presses
  • Enhances older adult’s everyday activities
47
Q

If a person is standing in an anatomical position, generally where is the center of gravity located?

A
  • At the level of the second sacral vertebra

- Changes from person to person depending on build

48
Q

Where does gravity act on a body?

A
  • In a straight line through is center of gravity toward the center of the eart
49
Q

Where is a person’s base of support?

A
  • 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
50
Q

What is muscular training?

A
  • Exercising with progressively heavier resistance to stimulate muscle development
  • Primary outcome is increase in muscle fiber size and contractile strength
51
Q

Physical capacity decreases dramatically with age in adults who do not engage in ____________ __________ due to an average _________ lb. per _______ loss of muscle tissue.

A
  • Muscular training
  • 5 lb
  • Decade
  • Disuse atrophy
52
Q

What is a decrease in resting metabolic rate (RMR) associated with?

A
  • The gradual increase in body fat that typically accompanies the aging process
53
Q

What are benefits to muscular training?

A
  • 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
54
Q

What is something good to mention when a women might be afraid of weight training due to the idea of getting bulky?

A
  • Women naturally have lower anabolic (muscle building) hormones and less muscle tissue
55
Q

What are factors that influence muscular strength and size?

A
  • Hormone levels
  • Sex
  • Age
  • Muscle-fiber type
  • Muscle length
  • Limb length
  • Tendon insertion point
56
Q

What are the 2 hormones associate with tissue growth and development (anabolic processes)?

A
  • Growth hormone

- Testosterone

57
Q

What is delayed-onset muscle soreness (DOMS)?

A
  • Muscle weakness, fatigue, and discomfort several days after intense workout
58
Q

What are the two principal approaches to muscular-training progressions?

A
  • 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)
59
Q

What is the double-progression training protocol?

A
  • 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%
60
Q

What does overload refer to?

A
  • The process of gradually adding more exercise resistance than the muscles have previously encountered
61
Q

How much maximal resistance does 8-12 repetitions generally represent?

A
  • 70-80% of maximal resistance
62
Q

What is muscle reversibility?

A
  • 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
63
Q

What is the phenomenon of diminishing returns?

A
  • As clients approach their genetic potential for muscle size and strength, the rate of development decreases accordingly
64
Q

How can you go about a situation that deals with diminishing returns?

A
  • Change the training exercise

- Chest press–>incline chest press

65
Q

To design an effective program, how should the needs assessment factor be thought about?

A
  • Evaluation of the goal activity or sport (movement analysis, physiological analysis, injury analysis)
  • Individual assessment (conditioning level, training history, injury, tolerance for discomfort)

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