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ATTH 3130 > Chapter 9: Muscular Strength, Endurance, And Power > Flashcards

Chapter 9: Muscular Strength, Endurance, And Power Flashcards

1
Q

Define muscular strength:

A

Ability of a muscle to generate force against some resistance

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2
Q

Muscle weakness or imbalance can result in…

A
  • abnormal movement or gait

- impaired normal functional movements

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3
Q

Define muscular endurance:

A

Ability to perform repetitive muscular contractions against some resistance for an extended period.

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4
Q

As muscular strength increases, there tends to be a corresponding increase in _____.

A

Endurance

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5
Q

For the average person in the population, muscular _______ is likely more important because …

A
  • endurance

- endurance is more critical in carrying out ADLs

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6
Q

3 types of contraction:

A
  • isometric
  • concentric
  • eccentric
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7
Q

Describe muscle length with isometric contractions.

A

Muscle contracts to produce tension, but there is no change in muscle length.

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8
Q

Describe muscle length with concentric contractions.

A

Muscle shortens in length while tension increases to overcome or move some resistance.

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9
Q

Describe muscle length during eccentric contractions.

A

Resistance is greater than the muscular force being produced, and the muscle lengthens while producing tension.

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10
Q

Define econcentric contractions.

A
  • Combines both controlled concentric and a concurrent eccentric contraction of the same muscle over 2 separate joints.
  • only possible in 2 joint muscles
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11
Q

Example of a econcentric contraction:

A

Prone OKC hamstring curl: hamstrings cause knee flex while hip flex eccentrically to lengthen the hamstring.

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12
Q

Name 7 factors that determine levels of muscle strength, endurance, and power.

A
  • size of the muscle
  • # of muscle fibres
  • neuromuscular efficiency
  • biomechanical considerations
  • age
  • overtraining
  • fast-twitch vs slow-twitch fibres
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13
Q

Describe how the size of the muscle can influence levels of muscular strength, endurance, and power.

A
  • Muscular strength is proportional to the cross-sectional diameter of the muscle fibres.
  • The size of a muscle tends to increase in cross-sectional diameter with resistance training.
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14
Q

Strength is a function of the ______ and ______ of muscle fibres composing a given muscle.

A
  • #

- diameter

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15
Q

The number of muscle fibres in a person is a ______ characteristic; thus, a person with a larger number of muscle fibres has….

A
  • inherited

- greater potential for hypertrophy

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16
Q

Initial increases in strength during the first 8-10 weeks of resistance training can be attributed primarily to:

A

Increased neuromuscular efficiency

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17
Q

What are the 3 ways that resistance training will increase neuromuscular efficiency?

A
  • increase in # of motor units being recruited
  • firing rate of each motor unit
  • synchronization of motor unit firing
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18
Q

What are the 2 biomechanical factors that can determine amount of strength?

A
  • position of tendon attachment

- length-tension relationship

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19
Q

Describe how the position of tendon attachment can affect strength.

A

If the tendon is attached closer o the fulcrum (joint), then it must produce a greater effort to hold weight because the length of the effort arm will be greater.

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20
Q

The _____ of a muscle determines the tension that can be generated.

A

Length

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21
Q

Describe how the length-tension relationship can affect strength.

A

If a muscle is shortened or lengthened (not at optimal length), the interaction between actin and myosin through the cross-bridges is greatly reduced, thus the muscle is not capable of generating significant tension.

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22
Q

At what age does muscle strength peak?

A

20-25 years old

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23
Q

After about ___ years, a person generally loses an average of ____% of his or her maximal remaining strength each year.

A
  • 25

- 1

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24
Q

The loss in muscle strength related to age is related to individual levels of _____ _____.

A

Physical activity

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25
Q

How do the affects of aging change when people are physically active?

A
  • slowed decrease in strength, cardiorespiratory endurance, and flexibility
  • slowed increase in body fat
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26
Q

Define overtraining.

A

Imbalance between exercise and recovery, in which the training program exceeds the body’s physiologic and psychological limits.

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27
Q

How can you minimize the potential negative effects of overtraining?

A
  • engaging in proper and efficient resistance training
  • eating a proper diet
  • getting appropriate rest
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28
Q

Slow twitch fibres AKA

A
  • Type I

- slow-oxidative fibres

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29
Q

Describe slow-twitch fibres:

A
  • resistant to fatigue
  • time required to generate force is greater
  • associated with long duration, aerobic type activities
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30
Q

Give a general description of fast twitch fibres.

A
  • quick, powerful contractions
  • fatigue rapidly
  • useful in short term, high intensity activities
  • anaerobic
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31
Q

What are the 2 types of fast-twitch fibres?

A
  • type IIa

- type IIb

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32
Q

Describe type IIa fibres.

A
  • AKA fast-oxidative-glycolytic fibres

- moderately resistant to fatigue

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33
Q

Describe type IIb fibres.

A
  • AKA fast-glycolytic fibres
  • fatigue rapidly
  • “true” fast twitch fibres
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34
Q

What is the recently discovered 3rd group of fast-twitch fibres? Describe them

A
  • type IIx
  • fatigue resistant
  • max power capacity less than type IIb but greater than type IIa
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35
Q

Muscles whose primary function is to maintain posture against gravity require more _____ and have a higher percentage of ______ ______ fibres.

A
  • endurance

- slow twitch

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36
Q

Muscles that produce powerful, rapid, explosive strength movements tend to have a much higher percentage of ____ ____ fibres.

A

Fast twitch

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37
Q

How is the ratio of muscle fibre types in an individual determined?

A

Genetics

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38
Q

It is unknown whether fibre types can change, but both types of fibres can improve their _______ ______ through what types of exercises?

A
  • metabolic capabilities

- specific strength and endurance training

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39
Q

Summarize the 3 theories for muscle hypertrophy.

A
  • hyperplasia from fibres splitting in response to training (only in animals)
  • increase in # of capillaries (no new capillaries formed but dormant capillaries might be filled with blood to meet increased demand for oxygen/blood)
  • myofilaments theory
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40
Q

Define myofilaments. What are the 2 types?

A
  • Small contractile elements of protein within the sacromere.
  • thin actin and thicker myosin
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41
Q

Describe the myofilaments theory of hypertrophy.

A
  • cross bridges connect actin and myosin.
  • when a muscle is stimulated to contract, the cross bridges pull the myofilaments closer together = muscle shortens = movement produced
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42
Q

How do satellite cells play a role in hypertrophy?

A
  • self-renewing cells

- generate population of myoblasts that are able to fuse with existing myofibres to help in facilitating growth.

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43
Q

Myofilaments increase in _____ and _____ as a result of resistance training, causing the individual muscle fibres to increase in _____ ______ _____.

A
  • size
  • number
  • cross-sectional diameter
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44
Q

If resistance training is discontinued or interrupted, the muscle will ______, decreasing in both _____ and _____.

A
  • atrophy
  • strength
  • mass
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45
Q

Adaptations in skeletal muscle that occur in response to resistance training can begin to reverse in as little as _________.

A

48 hours

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46
Q

Name 4 indirect physiologic adaptations to resistance training.

A
  • increased strength of non-contractile structures
  • increased mineral content of bone
  • improved max oxygen uptake when training at sufficient intensity to elicit HR at or above training levels (minimal)
  • increase in several enzymes important in aerobic and anaerobic metabolism.
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47
Q

Name 7 different techniques of resistance training.

A
  • functional strength training
  • isometric exercise
  • progressive resistance exercise
  • isokinetic training
  • circuit training
  • plyometric exercise
  • body weight exercise
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48
Q

Regardless of the resistance training technique used, the AT should integrate _______ strengthening activities that involve ______, ______, _____, and _____ contractions.

A
  • functional
  • multiplanar
  • eccentric
  • concentric
  • isometric
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49
Q

Describe the overload principle:

A

For a muscle to improve in strength, it must be forced to work at a higher level than it is accustomed to.

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50
Q

Without overload, the muscle will be able to ______ strength as long as training is continued, but no additional _______ ______ will be realized.

A
  • maintain

- strength gains

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51
Q

The maintenance of existing levels of muscular strength may be more important in resistant programs that emphasize muscular _______ rather than ______ _____.

A
  • endurance

- strength gains

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52
Q

In a rehab setting, progressive overload is limited to some degree by the ____ _____. The rate of progression is perhaps best determined by …

A
  • Healing process

- the injured patient’s response to a specific exercise (pain, swelling = too aggressive).

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53
Q

The CNS controls the ability to integrate the ______ function of a number of individual muscles that must act collectively to produce a specific _____ _____ that occurs in ___ planes of motion.

A
  • proprioceptive
  • movement pattern
  • 3
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54
Q

To understand the approach to functional strength training, the AT must understand the concept of _____ _____.

A

Kinetic chain

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55
Q

The entire kinetic chain is an _______ _______ unit, and is composed of not only muscle, tendons, ______ and ______, but also the ______ and _______ systems.

A
  • integrated functional
  • fasciae
  • ligaments
  • articulate
  • neural
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56
Q

If any system within the kinetic chain is not working efficiently, the other systems are forced to _____ and ______. This can lead to tissue ______, decreased _______, and predictable patterns of ______.

A
  • adapt
  • compensate
  • overload
  • performance
  • injury
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57
Q

The functional integration of the systems allow for optimal ________ efficiency during functional activities.

A

Neuromuscular

58
Q

Functional strength training is designed to improve:

A
  • strength
  • neuromuscular control
  • stabilization strength
  • dynamic flexibility
59
Q

A primary principle of functional strength training is to make use of training ______ to force constant _____ _______ instead of concentrating solely on morphological changes.

A
  • variations

- neural adaptations

60
Q

Exercise variables that can be changed include:

A
  • plane of motion
  • body position
  • base of support
  • UE or LE symmetry
  • type of balance modality
  • type of external resistance
61
Q

An isometric contraction provides _______ strength that helps maintain normal ____ -______ and _____-______ relationships that are critical for normal joint arthrokinematics.

A
  • stabilization
  • length-tension
  • force-couple
62
Q

Isometric strength gains are relatively specific to …

A

The joint angle at which the training is performed.

63
Q

It is more desirable to make use of ______ or _______ isometric exercises that involve the application of isometric force at _______ ______.

A
  • positional
  • functional
  • multiple angles
64
Q

Functional isometrics should be used until the healing process has progressed to the point that ____ _____ activities can be performed.

A

Full ROM

65
Q

Isometrics parameters:

A
  • 10s at a time

- frequency: 10 or more contractions per hour

66
Q

Define sticking point:

A
  • 1 particular angle in the ROM at which continuous smooth movements is difficult because of insufficient strength
  • useful to use isometric contraction at sticking point
67
Q

Progressive resistance exercise uses exercises that strengthen muscles through a contraction that overcomes some _____ resistance such as:

A
  • fixed
  • DB
  • BB
  • exercise machines
  • tubing/banding
68
Q

Progressive resistance exercises uses ______ or _______ contractions in which force is generated while the muscle is changing in ______.

A
  • isotonic
  • isodynamic
  • length
69
Q

Isotonic contractions can be either ______ or ______.

A
  • concentric

- eccentric

70
Q

It is possible to generate greater amounts of force against resistance with an ______ contraction, because they require a much lower level of _____ ______ activity to achieve a certain force. This means additional ____ ____ can be recruited to generate increased force.

A
  • eccentric
  • motor unit
  • motor units
71
Q

Oxygen use is much lower during _____ contractions, meaning they are ____ resistant to fatigue.

A
  • eccentric

- less

72
Q

The mechanical efficiency of _____ contractions can be several times higher than that of ______ contractions.

A
  • eccentric

- concentric

73
Q

Eccentric contractions are critical for _______ of limb motion, especially during ____ ____ _____ activities.

A
  • deceleration

- high velocity dynamic

74
Q

In progressive resistance exercise for max hypertrophy, it is essential for the muscle to be _____ and fatigued with what type of contraction?

A
  • overloaded

- Both concentric and eccentric

75
Q

When training specifically for the development of muscular strength, the concentric portion of exercise should require ______s, whereas the eccentric portion of the lift should require _____s.

A
  • 1-2s

- 2-4s

76
Q

It has been demonstrated that longer eccentric contractions may have a negative impact on ______ _____ movements such as the ______ ______, while shorter eccentric contractions may cause greater amounts of ______.

A
  • dynamic explosive
  • vertical jump
  • soreness
77
Q

Advantages and disadvantages for exercise machines:

A

Advantages:

  • relatively safe
  • simple to increase or decrease weight

Disadvantages:

  • can only change weight in increments (usually 10 or 15 lbs)
  • design constraints only allow single-plane motion, which limits more functional movements
78
Q

Advantages and disadvantages for free weights:

A

Advantages:

  • element of neuromuscular control
  • no restricted motion

Disadvantages:
- decreased amount of weight lifted

79
Q

Advantage of using elastic tubing or Thera band:

A
  • movement can occur in multiple planes simultaneously

- more functional movement planes

80
Q

Describe the issue with accommodating/variable resistance:

A
  • amount of force necessary to move a weight through ROM changes according to the angle of pull of the contracting muscle
  • greatest when angle of pull is 90 deg.
  • once inertia is overcome and momentum is established, force required varies
  • disadvantage of isotonic exercise: force required constantly changing throughout ROM
81
Q

How have exercise machine manufacturers attempted to alleviate the problem of accommodating/variable resistance?

A
  • changing resistive forces by using a cam in the machine’s pulley system
  • cam is designed so that resistance is variable throughout the movement
  • alter resistance so that the muscle can handle a greater load
  • at points where joint angle or muscle length is mechanically disadvantageous, it reduces resistance
  • debatable whether or not this works.
82
Q

Regardless of the progressive resistance exercise technique used, the ______ ______ must dictate the specifics.

A

Healing process

83
Q

Describe single set program:

A

1 set x 8-12 reps of a particular exercise at slow speed

84
Q

Describe Tri-sets program:

A
  • A group of 3 exercises for the same muscle group

- 2-4 set of each exercise with no rest in between sets

85
Q

Describe multiple sets program:

A

2-3 warm up sets with progressively increasing resistance, followed by several sets at the same resistance.

86
Q

Describe supersets program:

A

Either:

  • 1x8-10 of several exercises for same muscle group with no rest between.
  • several sets x 8-10 of 2 exercises for same muscle group with no rest between.
87
Q

Describe pyramids program.

A
  • 1x8-12 with light resistance, than increase resistance over 4-6 sets until only 1-2 reps can be performed.
  • can also be reversed to go from heavy to light.
88
Q

Describe split routine program.

A

Different muscle groups on successive days

89
Q

Describe circuit training:

A
  • can be useful for maintaining or improving levels of muscular strength or endurance in other parts of the body while healing injured body part
  • series of exercise stations, move rapidly between stations
  • each station involves: wt training, flexibility, calisthenics, brief aerobic exercises
  • 8-12 stations, repeat circuit 3 times
90
Q

It has been shown that a whole-body circuit training program can elicit both a greater _______ response and also _____ _____ gains with less ____ commitment.

A
  • cardiorespiratory
  • muscular strength
  • time
91
Q

Describe the DeLorme program:

A
  • used for any level
    Set 1: 50% of 10 RM x 10
    Set 2: 75% of 10 RM x 10
    Set 3: 100% of 10 RM x 10
92
Q

Describe the Oxford technique:

A
  • used for any level
    Set 1: 100% of 10 RM x 10
    Set 2: 75% of 10 RM x 10
    Set 3: 50% of 10 RM x 10
93
Q

Describe the McQueen technique

A
  • differentiates between levels of rehab

Beginning-intermediate: 3x10 at 100% of 10 RM

Advanced: 4-5x2-3 at 100% of 2-3 RM.

94
Q

Describe the Sanders program:

A
  • used for advanced rehab

- based on formula that uses % BW to determine starting weights

95
Q

What are the % BW starting points for the following exercises in the Sanders program?

  • BB squat
  • Bench press
  • leg extension
  • universal leg curl
  • universal leg press
  • upright rowing
A
  • BB squat: 45% of BW
  • Bench press: 30% of BW
  • leg extension: 20% of BW
  • universal leg curl: 10-15% of BW
  • universal leg press: 50% of BW
  • upright rowing: 20% of BW
96
Q

Describe Knight’s DAPRE program:

A
  • progressive resistance exercise
  • Daily Adjusted Progressive Resistance Exercise
  • allows for individual differences in rates at which patients progress
97
Q

Describe the Berger adjustment technique:

A
  • adjustable within individual limitations
  • amount of weight selected should be sufficient to allow 6-8 RM in each of the 3 sets
  • recovery period of 60-90s between sets. Longer = greater increases in muscle strength and hypertrophy.
  • Initial selection of starting weight may require trial and error
  • progression to heavier weights determined by ability to perform at least 8 RM in each of 3 sets. Increase by 10%. Still allow for at least 6 RM in each of 3 sets
98
Q

For rehabilitation purposes, strengthening exercises should be performed how often? How do you set other parameters?

A
  • daily initially
  • after inflammatory phase: at least 3x/week, no more than 4x/week
  • governed by injured patient’s response to the exercise
99
Q

What is an isokinetic exercise?

A

Muscle contraction in which the length of the muscle is changing while the contraction is performed at a constant velocity.

In theory, max resistance throughout the ROM by machine is ideal.

100
Q

Describe how isokinetic devices work.

A
  • machine moves only at a preset speed regardless of force applied to it
  • typically rely on hydraulic, pneumatic, mechanical pressure systems
  • most machines capable of resisting concentric and eccentric
101
Q

The key to isokinetic exercise is not the ______, but the …

A
  • resistance

- speed at which resistance can be moved

102
Q

In isokinetic training, it is absolutely necessary to …

A

Exert as much force against the resistance as possible (max effort) for max strength gains to occur.

103
Q

Name some disadvantages of isokinetic strengthening programs.

A
  • easy to cheat and not go through max effort

- cost of machines

104
Q

Strength increases from slow-speed training are relatively specific to…

A

The velocity used in training

105
Q

Strength training at faster speeds seem to produce ….

A
  • A more generalized increase in torque values at all velocities.
  • minimum hypertrophy
106
Q

Slow-speed training has resulted in increased ______ _____ caused by more effective ____ ____ ____ ____.

A
  • neuromuscular efficiency

- motor unit firing patterns

107
Q

Plyometric exercise AKA

A

Reactive neuromuscular training

108
Q

Plyometric exercises are generally incorporated into _____ stages of the rehabilitation program.

A

Later

109
Q

Plyometric training includes ______ exercises that encompass a rapid _____ _______of a muscle, followed immediately by a rapid _______ ______ of that muscle to facilitate and develop a ______ movement over a _____ time.

A
  • specific
  • eccentric stretch
  • concentric contraction
  • explosive
  • short
110
Q

In Plyometric exercise, the greater the stretch put on the muscle from resisting ______ immediately before the concentric contraction, the greater the _______.

A
  • length

- resistance the muscle can overcome

111
Q

Plyometrics emphasize the _____ of the ______ phase. The _____ of stretch is more critical than the ______ of the stretch.

A
  • speed
  • eccentric
  • magnitude
112
Q

An advantage to using Plyometric exercises is that they can help to develop ______ control in ______ movements.

A
  • eccentric

- dynamic

113
Q

Plyometrics tend to place a great deal of stress on the ______ system.

A

Musculoskeletal

114
Q

Plyometric exercises must be _____ _____ and specific to one’s _____, _____, ______ ______, and _____ _____.

A
  • technically correct
  • age
  • activity
  • physical development
  • skill development
115
Q

Most BW exercises require the individual to ______ the body or move the total body against the ______ ____ _____.

A
  • support

- force of gravity

116
Q

BW exercises are often used in _____ strength training.

A

Functional

117
Q

To be considered maximally effective, the isotonic BW exercise must be performed in full _____.

A

ROM

118
Q

Parameters for most BW exercises:

A

2-3x10+

119
Q

Some free exercises use an _____ or _____ phase instead of a full ROM. When the exercise produces max _____ _____, it is held for ____s and repeated ____ times.

A
  • isometric
  • hold
  • musBWcle tension
  • 6-10s
  • 1-3x
120
Q

A _____ core stabilization training program should be a fundamental component of all comprehensive _____ as well as _______ ______ programs.

A
  • dynamic
  • strengthening
  • injury rehab
121
Q

The core is defined as the _______ complex and is where the ______ ___ _____ is located, and where all movement ______.

A
  • lumbo-pelvic-hip complex
  • centre of gravity
  • begins
122
Q

A core stabilization strengthening program can help to improve:

A
  • dynamic postural control
  • muscular balance and joint movement around the lumbo-pelvic-hip complex
  • expression of dynamic functional strength
  • neuromuscular efficiency
123
Q

Collectively, a core stabilization strengthening program contributes to optimal ______, ______, and _____ stabilization of the entire ____ ____ during _____ movements.

A
  • acceleration
  • deceleration
  • dynamic
  • kinetic chain
  • functional
124
Q

The body’s stabilization system has to be functioning optimally to effectively use the prime movers’ ….

A
  • strength
  • power
  • neuromuscular control
  • muscular endurance
125
Q

A weak core is a fundamental problem of _____ _____ that leads to injury.

A

Inefficient movements

126
Q

Kinetic chain:

A

Anatomical functional relationships that exist in the UE and LE.

127
Q

OKC:

A
  • open kinetic chain

- when the foot or hand is not in contact with the ground or some other surface

128
Q

CKC:

A
  • closed kinetic chain

- the foot or hand is WB

129
Q

Movements of the more _____ anatomical segments are affected by these open vs closed kinetic chain positions.

A

Proximal

130
Q

In CKC, the forces begin at the ______ and work their way up through each _____. Forces must be _____ by various tissues and anatomical structures, rather than simply _____ as would occur in an open chain.

A
  • ground
  • joint
  • absorbed
  • dissipating
131
Q

Most functional activities, particularly those of the LE involve some aspect of _____.

A

WB

132
Q

_____ kinetic chain strengthening exercises are more functional than _____ kinetic chain exercises.

A
  • closed

- open

133
Q

Rehabilitative exercises should be incorporated that emphasize strengthening of the entire _____ ____ rather than an isolated body segment.

A

Kinetic chain

134
Q

It is generally accepted that when resistance training for strength, _____ weights with a _____ number of repetitions should be used.

A
  • heavier

- lower

135
Q

It is generally accepted that when resistance training for endurance, ____ weights with a _____ number of repetitions should be used.

A
  • lighter

- greater

136
Q

Parameters for muscular endurance training:

A

3x10-15

137
Q

Physiologic differences between males and females in strength training:

A
  • less bulk for females d/t decreased testosterone
  • both see rapid gains in strength during initial phase due to improved neuromuscular efficiency. Females plateau and see minimal improvement in continuing training. Males: continue to increase with appropriate training
  • differences in strength seen in relation to BW minus fat. Reduced strength-to-BW ratio in women due to increased % of body fat.
138
Q

If properly supervised adolescents can use resistance training to:

A
  • improve strength, power, endurance, balance, and proprioceptive
  • develop a positive body image
  • improve sports performance
  • prevent injuries
139
Q

A prepubescent child can experience gains in levels of muscle strength without ____.

A

Hypertrophy

140
Q

What is important to remember when using resistance exercises in a rehabilitation program for an injured adolescent?

A
  • close supervision
  • proper instruction
  • appropriate modification of progression and intensity based on the extent of physical maturation
141
Q

The goal of resistance training in a rehabilitation program:

A
  • Regain or increase the strength of a specific muscle that has been injured
  • increase the efficiency of movement about a given joint

ATTH 3130 (4 decks)

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