Chapter 9 and 10: resistance training Flashcards
What is joint stability?
ability to maintain or control joint movement or position.
What is joint mobility?
range of uninhabited movement around a joint or body segment.
Which direction do the rectus abdominus, hip flexors, erector spinae, and hamstring pull on the pelvis to maintain neutral pelvis position?
Rectus Abdominus: Pulls up on anterior, inferior pelvis
Hip flexors: pull downward on anterior, superior pelvis
Hamstring: pull down on posteriot pelvis
Erector spinae: pulls upward
A tight hip flexor may inhibit and weaken what muscle?
The Gluteus Maximus, forcing the hamstring to assume a greater role that it isn’t meant to.
What are the 5 stages of programming for stability and mobility?
Proximal Stability- lumbar spine
Priximal mobility- pelvis and thoracic spine
Proximal stability- scapulothoracic spine
Priximal mobility- glenohumeral joint
Distal Mobility and stability- distal extremities
Static Balance
Proximal stability for the lumbar spine involves what?
Activating the core (lumbo pelvis region, hips, abdomen, and lower back)
What are the muscles that stiffen in anticipation of loading movment and provides a solid foundation?
TVA, multifidi, quadratus lumborus, deep fibers from internal oblique, diaphram, pelvid floor, fasciae.
what is the outer layer of the core that is more powerful muscles are responsible for gross movment and forces within the trunk?
Rectus abdominus, erector spinae, external and internal obliques, iliopsoas, and latissimus dorsi.
Delayed reaction of what may inadequatly stabilize the lumbar spine during movement and rely on synergistic muscles?
TVA
What is the three stage model for core training?
Core Function- emphasize core activation and isolated stabilization
STatic Balance- seating and standing stabiization over a fixed base of support
Dynamic balance- whole body stabilization over a dynamic base of support.
The second stage of proximal mobility involved what?
Hips and thoracic spine, improve mobility of the joints adjacent to the lumbar spine.
What is the difference between a monoarticulate and a biarticulate joint?
a monoarticulate muscle crosses one joint and a biarticulate muscle crosses two joints.
What is the third stage of stability and mobility?
Proximal Stability of the scapulothoracic region and proximal mobility of the glenohumeral joint.
For the first 15 degrees of shoulder abduction what muscle is used?
supraspinata, then infraspinata, subscapularis, and teres minor make sure head stays in glenoid fossa
After the first 15 degrees of shoulder abduction what muscle takes over?
The deltoids.
What is shoulder packing?
Retract the scapula back and depress the scapula down.
What is the 4th stage?
Distal stability and mobility. need to be careful with the gastrocnemius and soleus muscles, they are often problematic and tight
What stage comes after Distal mobility?
Static balance
What is the difference between static balance and dynamic balance>
Static- ability to maintain bodys COM within its BOS
Dynamic- ability to move body’s COM outside its BOD while maintaining postural control, and establish new BOS
What is the stance position progression?
Narrow and hip width stance
Split stance and staggered stance
Tandem stance
Single leg stance
What are the 5 parts of Phase 2, movement training>
- Bend and lift- squatting
- Single leg movement- single leg stance and lunge
- pushing movement- vertical and horizontal
- Pulling movement- vertical and horizontal
- Rotational movement.
Pronation causes what?
Internal rotation of the knee
Supination causes what?
External rotation o the knee.
What is one of the biggest limiting factors of good technique for bend and lift?
Lack of ankle mobility. Less than 15 degrees of movement needs improvement.
How do you emphasize glute dominance over quad dominance in bend and lift?
Hip hinge during the initial 10-15 degrees.
how much rotation for pushing movement is from the scapula and gpenohumeral joint?
60 degrees of scapular rotation and 120 degrees of glenohumeral fotation.
What is involved in a rotational movement?
Multiple planes of motion simultaneously.
What are 2 key movments for rotation movement?
Wood Chops- pulling down across body
hay balers- pulling up across front of the body.
What is strength training?
Exercising with progressively heavier resistance to stimulate muscle development.
How much muscle tissue due you lose per decade if no training?
5 pounds per decade
What are the two long term physiological adaptions to resistance exercise?
- first several weeks are neurological updates known as motor learning.
- Also sarcoplasmic hypertrophy
What are factors that influence muscular strength and hypertrophy?
hormone levels- growth hormone and testerone
sex- males have higher muscle quantity
age- higher age less muscle mass and strength
muscle fiber type- more type 2 more muscle hypertrpphy
muscle length- long muscles greater potential muscle development
limb length- shorter limbs have leverage advantage. tendon insertion point- farther from joint access can lift heavier.
What are the programing variables?
- needs assessment of the client
- appropriate exercise frequency
- appropriate exercise and exercise order
- Exercise volume and load
- appropriate rest intervals
What are the training frequency for beginner, intermediate, and advanced>
Beginner- 2-3 times per week
intermediate- 3-4 times per week
advanced- 4-7 times per week
What are primary exercises and assisted exercises?
Primary- involve multiple muscles from one or more of larger muscle areas that span 2 or more joints and performed in linear fashion
Assisted- involve smaller muscle groups from more isolated areas that span one joint.
What are the options to enhance muscle hypertrophy?
- perform primary exercises followed by assisted within a targeted area.
- alternating upper and lower extremity exercises within or between sessions
- group pushing and pulling muscles in a session (chest, shoulders, triceps)
- alternate pushing and pulling or target joint agonists.
- perform supersets where exercises are doen in sequence with little or no rest in between.
How do you do repetition volume calculation?
= Sets x Reps
How do you calculate load volume?
= exercise weightload x reps x sets
how are training intensity and training volume related?
inversely related.
How many seconds per rep is recommended?
6 seconds per rep
What are the training principles?
- progression
- Specificity
- Overload
- reversibility
- diminshing returns
What are 2 types of pregression?
Increase the number of reps
Gradually increase exercise workload
When a person stops training they lose strenth at what rate?
lose at one half the rate it was gained.
what is the principle of reversibility?
If you do not make strength training a lifestyle you will lose strength and muscles will become smaller and weaker.
What is diminshing returns?
As you reach your genetic capacity fir muscle size and strength the rate of development decreases accordingly.
What are the 3 time segments in periodized training?
Macrocycles, mesocycles, and microcycles
What is a macrocycle?
Program time frame, like 6-12 months.
What is a mesocycle?
specific training goals that can be 2-3 months each that help get to long term goal.
What are microcycles?
Progressive training segments for each mesocycle. are 2-4 weeks in length and help make small steps toward larger goals.
What is linear periodization and undulating periodization?
Linear- consistent training withing each microcycle and changes training variables after microcycle.
Undulating- provides different training protocols during each microcycle in addition to after a microcycle.
What assessments are done in phase 2 of resistance training?
movement screens, core-mucular endurance segments
What does the FIRST guidlelines mean
Frequency Intensity Repetitions sets Type
What is the standard recomendation for progression increase?
5% resistance increase whenever the end range of number of reps is completed.
What is the focus of phase 3, load training?
Muscle force production. must assess muscular strength and endurance periodically through this phase.
what are the 2 types of training?
- fewer weekly exercise session with longer duration workouts
- split routine strength training with more weekly exercises, but shorter duration.
How do you train for muscle hypertrophy or body building?
high training volumes and brief rests between sets. Work each major muscle group twice a week.
What is a compound set?
2 or more exercises for same muscle group in rapid succession to completely fatigue that muscle.
What is breakdown training?
Train to muscle fatigue then immediately reduce resistance by 10-20% and then perform as many additional reps as possible.
What is assisted training?
Train muscles to fatigue then receive manual assistance from a trianiner on the lifting phase for 3-5 post fatigue reps.
What is a superset?
Alternate exercises for opposing muscle groups with little rest between sets?
What are the prerequisites for performance training in phase 4?
- foundation of strength and joint integrity
- adequate static and dynamic balance
- effective core function
- anaerobic efficiency (train in all pathways)
- athleticism
- no contraindicatiobns
- no medical concerns.
What is a plyometric exercise?
incorporate quick, powerful movments and involve stretch-shortening cycle of a muscle followed by immediate dhortening.
What are the lower body plyometric exercise progression?
- jumps in place
- single linear jumps or hops- vertical or horizontal
- multiple linear jumps or hops
- multidirectional jumps or hops
- hops and bounds- take off and land on same foot
- depth jumps or hops- on or off box
What is the movement pattern progression for velocity training?
- linear forward
- lateral
- backpedal
- rotational
- crossover, cutting, curving
What are upper body plyometric drills?
- Power push up
- Medicine ball pushup
- horizontal medicine ball chest pass
- supine (laying down) vertical chest pass
What are the types of strength training equipment options?
Selectorized equipment- cables free weights- barbells, dumbells, kettlebell, medicine ball elastic resistance Body weight
What is Whey and casein protein?
Whey- liquid remaining after milk has been curdled and strained. high quality all essential amino acids
Casein- 70-80% of milk protein, what makes milk white. has slow release of amino acids into blood stream.
What vitamins are important for athletic health?
- Iron
- Zinc
- Vitamin B12
- Riboflavin
- Vitamin D
Before an exercise which type of stretching technique should you use if you are deconditioned, conditioned, and an athlete?
Deconditioned- myofascial release, warm up, static stretch
Conditioned- Myofascial release, dynamic stretch
Athlete- Dynamic stretch and ballistic stretch
P. 271
What type of stretch should be done during an exercise?
Dynamic stretches
What type of exercise should be done after an exercise?
Myofascial release, PNF, Static stretched
What is static stretching?
Stretch taken to the point of tension with clients performing minimum of 4 reps for 15-60 seconds.
What is Proprioceptive neuromuscular facilitation (PNF)?
perform a hold relax stretch for minimum of 6 secondsfollowed by 10-30 seconds assisted or pasive stretch
What is a dynamic and ballistic stretch?
food for sports that require ballistic movements.
The strengthening of weakened muscles should begin with the performance of two to four repetitions of isometric muscle contractions, each held for five to 10 seconds at less than 50% of maximal voluntary contraction in a supported, isolated environment.
True
What is the role of the serratus anterior during open and closed chain movement?
Open: to control movement of the scapulae against the fixed rib cage
Closed- move thorax towards a more fixed scapula
Is the center of mass lower or higher in men?
Slightly higher in males due to some more muscles in upper body
what reduces the balance challenge of an exercise?
Lower the center of mass
Which of the following terms is defined as the product of muscular strength and movement speed?
Relative Strength
What are skill related parameters in an exercise program?
Power, speed, balance, agility, coordination, reactivity
Training frequency is inversely related to which 2 things?
volume and intensity
What type of program is used for muscular strength?
Muscular strength is addressed with any training regimen involving the performance of two to six sets of six or fewer repetitions
What is the first progression in the double progression training protocol?
Adding the reps
What is the workout program for muscle hypertrophy?
- 70-80% of maximum resistance
- with weights and reps between muscular strength and muscular endurance.
What joint favors stability over mobility?
Knee
What is muscular power described as?
Muscular strength and movement speed
What kind of program for muscular strength?
Sets are 2-4
Reps are 6 or fewer
What kind of program for muscular hypertrophy?
70-80% resistance
8-12 reps
Between muscular strength and endurance
