Chapter 5 - Activation Techniques

Question 1

Intramuscular coordination

Answer 1

The ability of the neuromuscular system to allow optimal levels of motor unit recruitment and synchronization within a muscle.

Question 2

Motor unit activation

Answer 2

The progressive activation of a muscle by successive recruitment of contractile units (motor units) to accomplish increasing gradations of contractile strength

Question 3

Synchronization

Answer 3

The synergistic activation of multiple motor units.

Question 4

Firing rate

Answer 4

The frequency at which a motor unit is activated.

Question 5

What is isolated strengthening?

Answer 5

Isolated strengthening is a technique used to increase intramuscular coordination of specific muscles. This is achieved through a combination of enhanced motor unit activation, synchronization, and firing rate.

Question 6

What is the goal of isolated strengthening?

Answer 6

The goal is to practice slow and controlled submaximal eccentric muscle recruitment and to progressively increase intensity over time. When performed at the tempo under the Corrective Exercise Continuum, the eccentric phase is approximately 4 seconds.

Question 7

Precautions

Answer 7

are used to make the fitness professional aware of possible associations of contraindications

Question 8

Contraindications

Answer 8

serve as a reason to withhold an otherwise indicated exercise recommendation until clearance is obtained from the client’s physician.

Question 9

Precautions of isolated strengthening

Answer 9

Special populations
Neuromuscular disorders
Clients with poor core stabilization strength

Question 10

Contraindications of isolated strengthening

Answer 10

Acute injury or muscle strain or tear of the muscle being strengthened.
Acute rheumatoid arthritis of the affected joint
Impaired joint motion.
Pain produced during the movement

Question 11

Acute training variables for isolated strengthening

Answer 11

Isolated strengthening can be performed 3 to 5 days per week depending on the intensity and volume used with one to two sets of 10 to 15 repetitions being suitable before an integrated exercise program. Each repetition will consist of a 4-second eccentric component, 2-second isometric hold at the end-ROM, and a 1-second concentric component.

With the low sets and relatively light weights needed to allow for the slow tempo and high-repetition range, it may be suitable for this isolated strength training to be added during recovery days.

With the low sets and relatively light weights needed to allow for the slow tempo and high-repetition range, it may be suitable for this isolated strength training to be added during recovery days. This allows for systemic recovery while providing mild stress to specific areas of the body that benefit from regular low-level activations.

Question 12

isolated strengthening training variables

Answer 12

Frequency: 3 to 5 days per week
Sets: 1-2
Reps: 10-15
Duration of rep 4/2/1
4 secs eccentric
2 secs isometric hold at end-range
1 sec concentric

With the low sets and relatively light weights needed to allow for the slow tempo and high-repetition range, it may be suitable for this isolated strength training to be added during recovery days. This allows for systemic recovery while providing mild stress to specific areas of the body that benefit from regular low-level activations. With the low sets and relatively light weights needed to allow for the slow tempo and high-repetition range, it may be suitable for this isolated strength training to be added during recovery days. This allows for systemic recovery while providing mild stress to specific areas of the body that benefit from regular low-level activations.