Chapter 7 Flashcards
strength training
program designed to improve muscular strength and/or endurance through a series of progressive resistance (weight) training exercises that overload the muscular system and cause physiological development
resistance training
see strength training
well planned strength training program leads to
- increased muscular strength and endurance
- power
- muscle tone
- tendon and ligament strength
activities of daily living
everyday behaviors that people normally do to function in life
sarcopenia
age related loss of lean body mass, strength and function
metabolism
all energy and material transformations that occur within living cells and are necessary to sustain life
hypertrophy
an increase in the size of the cell
resting metabolism
amount of energy (expressed in milliliters of oxygen pre minute or total calories per day) an individual requires during resting conditions to sustain proper body function
regular strength training
health standpoint
increase or maintain muscle and a higher resting metabolic rate -encourages weight loss and maintenance -prevents obesity -lessens risk of injury -reduces chronic low back pain -alleviates arthritis pain -improves bone density -prevents osteoporosis -reduces high blood pressure helps control blood sugar
good strength enhances quality of life in older folk by
- improves balance and restores mobility
- makes lifting and reaching easier
- decreases risk for injuries and falls
- stresses the bones and preserves bone mineral density thereby decreasing the risk for osteoporosis
anabolic steroids
synthetic versions of male sex hormone testosterone , which promotes muscle development and hypertrophy
muscular strength
the ability of muscle to exert maximum force against resistance
1 repetition on max
muscular endurance
the ability of a muscle to exert submaximal force repeatedly over time
one repetition maximum
1 RM - the maximum amount of resistance an individual is able to lift in a single effort
Strength test options
muscular strength: Hand grip strength test
Muscular endurance test
muscular strength and endurance test
Hand grip strength test fitness standard
Isometric test
used to supplement other two tests
50-60 = average
Muscular endurance test
three exercises selected to test upper, lower and mid body muscle groups
does not require strength training equipment
Muscular endurance test
men’s exercises
- bench jumps
- modified dips
- bent-leg curl up (abdominal crunch)
Muscular endurance test
women’s exercises
- bench jumps
- modified push-ups
- bent-leg curl up (abdominal crunch)
muscular strength and endurance test
- you lift submaximal resistances as many times as possible using six strength training exercises
- resistance is determined according to selected body fat percentages
muscular strength and endurance test
6 exercises
- lat pull down
- leg extension
- bench press
- bent leg curl up (abdominal crunch)
- leg curl
- arm curl
muscular strength and endurance test
strength category
13-18 is average
atrophy
decrease in size of the cell
motor neurons
nerves connecting the central nervous system to the muscle
motor unit
the combination of motor neuron and muscle fibers that the neuron innervates
slow-twitch fibers
muscle fibers with greater aerobic potential and slow speed of contraction
fast-twitch fibers
muscle fibers with greater anaerobic potential and fast speed of contraction
most important in strength related activities
factors that affect strength
neural stimulation type of muscle fiber overload specificity of training training volume periodization
neural stimulation
number of nerve fibers innervated and frequency of stimulation determine strength of the muscle contraction
short term gains
usually gains in first 2-3 weeks are due to enhanced neural function by increasing motor neuron stimulation and muscle fiber recruitment
longer term gains
primarily related to physiological adaptation within the muscle and to a lesser extent neural adaptations
type of muscle fiber
slow-twitch fibers
fast-twitch fibers
mix is genetically determined
Fiber activation
slow twitch fibers are always recruited first
to activate fast twitch fibers, an activity must be intense and powerful
overload principle
training concept that the demands placed on a system must be increased systematically and progressively over time to cause physiological adaptations
strength gains achieved in two ways
- increased ability of individual muscle fibers to generate a stronger contraction
- recruiting a greater proportion of the total available fibers for each contraction
procedures used to overload in strength training
- increase intensity (weight/resistance)
- increase number of reps
- increase or decrease speed of reps
- decrease the rest interval for endurance improvements (lighter resistances) or lengthening rest interval for strength and power development (higher resistances)
- increasing volume
- combination of the above
specificity of training
principle that training must be done with the specific muscle(s) the person is attempting to improve
specific adaptation to imposed demand training
SAID training -training principle stating that for specific improvements to occur in a specific activity, the exercises performed during a strength-training program should resemble as closely as possible the movement patterns encountered in that activity
volume
in strength training - the sum of all repetitions performed multiplied by resistances used during strength training session
Volume changes used to
hypertrophy - high volume, low intensity
increase strength/power- low volume, high intensity
periodization
training approach that divides the season into three cycles using systemic variation in intensity and volume of training to enhance fitness and performance
training cycles
macrocycles
mesocycles
microcycles
periodization cycles
hypertrophy
strength
endurance
periodization used to prevent
overtraining
overtraining
an emotional, behavioral and physical condition marked by an increased fatigue, decreased performance, persistent muscle soreness, mood disturbances and feelings of staleness or burnout as a result of excessive physical training
classical periodization
used for max strength development
starts with high volume/low resistance and switches to low volume/high resistance
reverse periodization
used for greater muscular endurance
starts with low volume/high resistance and switches to high volume/low resistance
undulating periodization
alternates between muscular fitness components of strength, hypertrophy, power and endurance
principles of strength training
mode resistance sets frequency volume
training modes
isometric training
dynamic training
isometric training
muscle contraction that produces little or no movement, pulling against an immovable object
- gains specific to angle of muscle contraction
- critical to low back spinal stabilization
dynamic training
muscle contraction with movement
- most common
- strength gained through full range of motion
dynamic training
consists of 2 actions
- concentric or positive resistance
- eccentric or negative resistance
Range of motion
entire arc of movement of a given joint
concentric
shortening of a muscle during contraction
positive resistance
the lifting, pushing, or concentric phase of a repetition during a strength-training exercise
eccentric
lengthening of a muscle during muscle contraction
negative resistance
the lowering or eccentric phase of a repetition during strength training
free weights
barbells and dumbbells
fixed resistance
constant resistance is moved through a joints full range of motion (dumbbells and machines with constant resistance
variable resistance
special machines equipped that provide different amounts of resistance throughout the range of motion
dynamic constant external resistance
DCER - Fixed resistance
isokinetic training
speed of the muscle contraction is kept constant because the machine provides accommodating resistance to match the user’s force through the range of motion
resistance
amount of weight lifted
progressive resistance
a gradual increase in resistance over time
circuit training
alternating exercises by performing them in a sequence of 3 to six or more
plyometric exercise
explosive jump training, incorporating speed and strength training to enhance explosiveness
core strength training
program designed to strengthen the abdominal, hip and spinal muscles (core of the body)
pilates
uses exercises designed to help strengthen the body’s core by developing pelvic stability and abdominal control; exercises coupled with focused breathing patterns
