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ACE Personal Trainer > Chapter 9 - Muscular Training > Flashcards

Chapter 9 - Muscular Training Flashcards

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1
Q

Skeletal System Considerations

A
  1. 206 bones, most of which are paired
  2. Bones give support to soft tissue, provide attachment sites for most muscles
  3. Skeleton stores minerals, produces blood cells
  4. bones composed of: cortical (outer hard, 75%), trabecular bone (inner honeycomb, 25%)
  5. Wolff’s Law - when forces are applied, more layers of bone are created causing more density
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2
Q

Axial Skeleton

A
  1. Include: skull, vertebral column (33 vertebrae, sternum & ribs
  2. Bones that support the body and CNS
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3
Q

Vertebrae Contains

A 
Cervical - 7
Thoracic - 12
Lumbar - 5
Sacral - 5 (fused)
Coccyx - 4 (fused)
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4
Q

Appendicular Skeleton

A

126 bones of the upper and lower limbs and shoulder and pelvic girdles.

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5
Q

Three Main Types of Joints

A
  1. Synovial - most joints, freely moveable
  2. Fibrous - held tightly, little or no movement
  3. Cartilaginous - connected with cartilage, little or no movement
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6
Q

Synovial Joint Characteristic Traits

A
  1. articular cartilage
  2. articular capsule
  3. synovial membrane
  4. synovial fluid
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7
Q

Planes of Movement at Synovial Joints

A
  1. Uniaxial or uniplanar - one plane, hinge joints, elbow
  2. Biaxial or biplanar - 2 planes, knee, hand, wrist
  3. Multiaxial - hip, thumb, shoulder
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8
Q

Synovial Joints - movement type

A
  1. Gliding - rib and vertebra
  2. Angular - Flexion, Extension, Abduction, Adduction
  3. Circumduction - all 4 angular movements (shoulders & hips)
  4. Rotation
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9
Q

Inversion vs Eversion

A
  1. Inversion - foot tipped up on medial side

2. Eversion - foot tipped up on lateral side

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10
Q

Central Nervous System & Peripheral Nervous System

A
  1. CNS - Brain & spinal cord, receives sensory input from PNS, control center
  2. PNS - Nervous structures (nerves) outside of CNS
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11
Q

Sympathetic Nervous System & Parasympathetic Nervous System

A
  1. SNS - activated under stress or emergency - Fight or Flight
  2. PNS - controls normal functions - Rest and Digest
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12
Q

Neuron components

A

Cell body - Nucleus and Dendrites (many, sends pulses into cell) & Axon (only one, sends pulses away, attaches to muscle)
& Myelin sheath (insulator that covers Axon)

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13
Q

Autogenic Inhibition

A
  1. An automatic reflex relaxation caused by stimulation of the Golgi Tendon Organ (GTO)
  2. A muscle can be stretched more fully and easily when the the GTOs are stimulated
  3. Static Stretching
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14
Q

Reciprocal Inhibition

A
  1. The reflex inhibition of the motor neurons of antagonists when agonists are contracted.
  2. PNF
  3. For ROM improvement it is important to initiate a stretch immediately following inhibition of the muscle spindle due to its rate of recovery.
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15
Q

Muscle Tissue Functions

A
  1. Voluntary

2. Involuntary

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16
Q

Three Types of Muscle Tissue

A
  1. Cardiac - heart, involuntary
  2. Smooth - stomach, intestines, blood vessels, involuntary
  3. Skeletal - exerts forces on bones to move & stabilizes them, striated
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17
Q

Muscle Organization

A

Tendon - attaches to muscle at origin
Epimysium - outermost layer of connective tissue
Bundles of muscle - each surrounded by perimysium
Individual muscle fiber - striations, each surrounded by endomysium
Sarcomere - inside muscle fiber
Myosin - inside sarcomere, thick myofilaments
Actin - inside sarcomere, thin myofilaments

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18
Q

Muscle Fiber Types

A
  1. Slow Twitch - Type 1, lots of mitochondria, surrounded by more capillaries, more myoglobin - makes these muscles resistant to fatigue, sustains aerobic function, more efficient
  2. Fast Twitch - Two sub-types, Type IIx and Type IIa.
  3. Type IIx - (fast-glycolytic) contain little mitochondria, little aerobic capacity, can only sustain effort for a few seconds. Largest & fastest fibers & create most force but less efficient.
  4. Type IIa - (intermediate or fast oxidative glycolytic) intermediate between slow & Type IIx. Can sustain effort for up to 3 minutes. They are highly adaptable with training.
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19
Q

Proprioception definition

A

The sense of knowing where the body is in relation to its various segments and the external environment.

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20
Q

Determining factors in which type of muscle fibers a person has

A

Genetics, hormones, activity and exercise habits influence the percentage of fast or slow twitch muscles.

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21
Q

Collagen fibers vs Elastic Fibers

A
  1. Collagen fibers are the most abundant protein in the body, they are a connective tissue that has tensile strength and inextensibility. (It is strong, rigid and doesn’t stretch much, restricted ROM)
  2. Elastic fibers are a connective tissue that stretch and then return to their original length/shape. They can fragment/fray with age
22
Q

Three types of fascia

A
  1. Superficial fascia - just below the skin and usually contains a collection of fat
  2. Deep fascia - lies directly beneath the superficial fascia and is tougher, tighter and more compact. It encases muscles, bones, nerves, blood vessels, and organs. This is intramuscular fascia
  3. Subserous fascia - covers innermost body cavities (pleura around lungs, pericardium around heart)
23
Q

Deep Fascia - Intramuscular fascia considerations

A

Intramuscular fascia is directly related to ROM & flexibility

  1. Provide a framework to ensure proper alignment of muscle fibers, blood vessels, & nerves
  2. Enable the safe and effective transmission of forces through the muscle
  3. Provide lubricated surfaces between muscle fibers to allow muscles to change shape during contraction and elongation
24
Q

Three Types of Muscular Action

A
  1. Static (Isometric) - stationary, no visible movement
  2. Concentric (shortening)
  3. Eccentric (lengthening) - as putting on the brakes to slow descent
25
Q

Closed Chain Movement

A

The end of the chain farthest from the body is fixed - squat. Emphasize compression of joints which helps stabilize. Involves more muscles - better for coordination and stability.

26
Q

Open Chain Movement

A

The end of the chain farthest from the body is free - seated leg extension. Involves shearing forces

27
Q

Joint Mobility definition

A

The range of uninhibited movement around a joint or body segment.

28
Q

Joint Stability definition

A

The ability to maintain or control joint movement or position.

29
Q

Static Balance considerations

A

An important goal of exercise and training is to stimulate and reinforce neutral, symmetrical alignment about the line of gravity.

30
Q

Benefits of Muscular Training

A
  1. Increase in muscle fiber size and contractile strength.
  2. Increased tensile strength in tendons and ligaments as well as increased BMD.
  3. Improved body composition including improved insulin response and glucose utilization
  4. Stronger muscles (which especially helps low back pain)
  5. Reduced pain of RA and OA
  6. Decreased prevalence of depression in older men and women
  7. Improved functional ability in older adults
31
Q

Muscular Loss Due to Aging

A

5 pounds of muscle is lost per decade.
Several weeks of muscular training results in an increase of 3.1 pounds more muscle and an increased resting metabolic rate of 7% and 4 pounds less fat.

32
Q

Muscular Training and Reduced Injury Risk

A

Balanced muscle development reduces the risk of overuse injuries that result when one muscle group is relatively strong and the opposing muscle group is relatively weak. Workout all muscle groups especially opposing muscle groups at joints.

33
Q

Adaptations to Muscular Training

A
  1. Muscles use fuel sources such as creatine phosphate & glycogen for anaerobic energy production.
  2. Hydrogen ions and lactate are metabolic byproducts
  3. Hormone production increases - cortisol, epinephrine (catabolic hormones), and growth hormone & testosterone (anabolic hormones)
  4. Bottom line - Increased muscle strength & increased muscle size
34
Q

Influences on Muscular Strength & Hypertrophy

A
  1. Mostly genetically determined - hormone levels, sex, age, muscle-fiber type, muscle length, limb length, and tendon insertion point.
  2. Testosterone and growth hormone - promotes hypertrophy
  3. An individual’s sex does not affect muscle quality but it does influence muscle quantity. Men have greater muscle mass & therefore more strength.= but are same pound for pound as women
  4. Limb length - affects strength, not hypertrophy. With other factors equal, a person with a shorter forearm can curl a heavier dumbbell that a person with a longer forearm.
35
Q

Progression of Strength Training

A
  1. First, change number of reps
  2. Second, increase resistance (weight)
  3. Double Progression Training Protocol - add 5% more resistance once the number of reps can be performed
36
Q

Anaerobic Energy System - time

A
  1. Complete the exercise within 90 seconds (time to fatigue). When that can be accomplished, increase the weight by 5%.
37
Q

Benefit of Progression in Muscular training

A

Self Efficacy and adherence! Because strength will be gained - results!

38
Q

Affects of Detraining

A

In an ACE sponsored study, after 4 weeks of detraining, persons lost 2/3 of their strength gains earned in a 13 week strength training program.

39
Q

Diminishing Returns

A

As a person reaches their genetic potential for muscle size and strength, the rate of development decreases accordingly.

40
Q

Muscular Training Variables

A
  1. Thorough assessment of client
  2. Appropriate exercise frequency
  3. Appropriate exercises - consistent with goals, client experience, conditioning level
  4. Exercise volume and load - sets, reps, intensity
  5. Appropriate rest intervals between sets
41
Q

Needs Assessment

A

Evaluation of Goal Activity/Sport
1. Movement Analysis - what movement patterns, speeds are needed
2. Physiological Analysis - does it require endurance, hypertrophy, strength or power?
3. Injury Analysis - related to this sport/activity
Individual Assessment
1. Current conditioning
2. Training history and technique
3. History of injury or fear of injury
4. Tolerance for discomfort

42
Q

Exercise Selection

A
  1. Primary exercises - uses multiple muscles from one or more of the larger muscle areas ( chest or thigh) that span 2 or more joints, in a linear fashion. Squat & overhead press.
  2. Assisted Exercises - smaller muscle groups from isolated areas spanning one joint
43
Q

More Exercise Selection Options

A
  1. Single joint exercises followed by accessory exercises within a targeted area
  2. Alternating lower and upper body
  3. Group pushing and pulling exercises
  4. Perform supersets or compound sets - little or no rest between sets
  5. Circuits - each exercise addresses a different muscle group
44
Q

Training Volume

A

Repetition Volume - Volume = Sets x Reps
Load Volume - Volume = Weight x Sets x Reps
Change training volume periodically for psychological & physiological benefits

45
Q

Training Volume Based on Goals - General Fitness

A

1-4 Sets
8-15 Reps
2-3 min Rest Interval
20-70% 1-RM Intensity

46
Q

Training Volume Based on Goals - Muscular Endurance

A

2-3 Sets
>12 Reps
<30 sec Rest Interval
<=67% 1-RM Intensity

47
Q

Training Volume Based on Goals - Muscular Hypertrophy

A

3-6 Sets
6-12 Reps
30-90 sec Rest Interval
67-85% 1-RM Intensity

48
Q

Training Volume Based on Goals - Strength

A

2-6 Sets
<=6 Reps
2-5 min Rest Interval
>85% 1-RM Intensity

49
Q

Training Volume Based on Goals - Power

A

3-5 Sets
1-2 Reps (3-5 for multi effort)
2-5 min Rest Interval
80-90% 1-RM Intensity (75-85% for multi effort)

50
Q

Exercise Speed

A

General recommendation - 6 seconds per exercise, 3 seconds for the concentric portion and 3 seconds for the eccentric portion

ACE Personal Trainer (13 decks)

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