ch9: resistance training Flashcards
drop of muscle force %
drop by 25% in peak muscle force from age 40-65 y/o
aging process
1- motor neurone die off
2- muscle fibers die
3- rein nervation of a few fibers by neighbouring type 1 motor neurons
inc size of rescuing motor units
change in type 1 vs type II ratio
structural changes in the neuromuscular junction
1- flattening of cell membrane containing the receptors
- inc the distance btw receptors and dec quality of transmission
2- myelin sheath infiltration
- can migrate to synaptic cleft and partly block acetylcholine which dec signal transmission
(dec speed and strength of m. contraction)
what can benefit for RT
- body comp
- BP
- Bone mass
- glucose tolerance
- lower back pain
- blood lipids
body comp benefits from RT
inc lean tissue mass + metabolic rate + daily energy expenditure = dec body fat of up to 9%
BP benefits from RT
small dec in resting BP = dec risk of stroke & coronary artery disease
bone mass benefits from RT
improves bone health = reduce risk osteoporosis
glucose tolerance benefits from RT
improvements in glucose tolerance & insulin resistance
lower back pain benefits from RT
inc strength of vertebral m. = maintain muscular balance = dec low back pain
blood lipids benefits from RT
lowering total cholesterol & triglyceride lvls
what mmHg bp dec can lower stroke risk
2mmHG
dec 14-17% STROKE
9-6% CAD RISK
is resistance training as effective as aerobic training to dec BP and insuline resistance
no
aerobic: 3-5 mmHg
RT= 2-3 mmHg
OA 90y/o RT benefits
174% inc knee ext strength
9% inc mid thigh m. area
- 48% improve in tandem gait speed
-
benefits of RT w/ resistance band* and free weights
- convenient
- endless variations
- some skill needed
- func mvt patterns mimic adls
- easier for mvt initiation*
- lower injury risk*
how to select exercise OA
- stress all major m. groups so that muscular balance can be maintained
- single jnt exercises
- multi jnt exercises
- should incorporate both types of exercises for max effect
proper load for OA
beginners
- 45-505 OF 1RM NEEDED TO INC DYNAMIC MUSCULAR STRENGTH
- frail OA can tolerate loads up to 80% 1RM
advanced
80% of 1rm recommended to stim muscle cell hypertrophy and strength dev
what should be a priority in. a training prog for OA and why
muscle groups in the legs and the upper body
bc
inc health benefits and performance benefits
should yo avoid train to failure in OA
yes especially w/ people with CVD problems
load and rep recommendation for OA for strength
load: 60-80%
reps 8-10
load and rep recommendation for OA for power
load: 40-60%
reps: 6-10
load and rep recommendation for OA for muscular endurance
< = 65%
reps: 12-15
to improve func capacities of OA, what should we focus on when training
muscle power
effects of resistance and power training on physical funcition and strength
- preserve independent living in OA
- improve health and longevity in OA
how to perform RT in a safe way for OA
- warm up muscles for at least 10 min before training
- start with low resistance, and gradually add reps, intensity and sets
- conduct exercises through a full pain-free rom
- discontinue any exercise that causes pain on dec resistance
- never hold your breath
- avoid hyperextending
- allow 48h btw RT sessions using same muscle groups
