Class 10 - Resistance Training Flashcards
There is a __% drop in peak muscle force between age __ and __
25% , 40-65
What is the aging process of muscles?
- Motor neurons die off
- Muscle fibers die
- Reinnervation of a few fibers by neighboring type 1 motor neurons
- Increased size of rescuing motor units
- Change in type 1 vs. Type 2 ratio
What are the two structural changes in the neuromuscular junction?
- Flattening of cell membrane containing the receptors
- Myelin sheath infiltration
What are the 6 health related benefits of RT?
- Body comp
- BP
- Bone mass
- Glucose tolerance
- LBP
- Blood lipids
What are the body comp benefits of RT?
Increase in lean tissue mass, metabolic rate, daily energy expenditure.
Decreases in body fat up to 9%
Reductions of only __mmHg in SBP ans DBP decrease stroke risk by 14% and 17% and CAD by 9% and 6%.
2 mmHg
T/F: RT is just as effective as decreasing BP and insulin resistance as aerobic training?
False, not as good
What were the program parameters of the 1990 study on increasing muscle mass in 90 y/o?
Duration, frequency, and intensity
8 weeks
3x/week
50-80% of 1RM
Fill in the blanks from the 1990 study.
Progressive RT: ___ &___
-3 sets of __ reps
Concentric and eccentric
Week 1: __% 1RM
Week 2-8 __% 1RM
Knee extensors & flexors
8 reps
50%
80%
What was the increase in knee extensor strength in the 1990 study?
174%
What was the increase in mid thigh muscle area in the 1990 study?
9%
What was the increase in functionak level in the 1990 study?
No change in gait speed but 48% improvement in tandem gait speed
What were two other benefits of the 1990 study?
Two subjects no longer used canes
One person who couldn’t get up from a chair could do it after
What is an application of the overload principle in OA. (The cycle)
- Oa live sedentary lifestyle
- Demands on muscle decreases
- Muscle cells atrophy
- Muscle strength and mechanical force decreases
What are 3 benefits of fixed wight machines?
- Can target the larger muscles more efficiently because the body is pretty stable
- Easier for proper mvmt technique
- Low risk of injury
What are 2 disadvantages of fixed weight machines?
- Minimal resistance can be too great for frail OA
- Increments in resistance can be too large for frail OA
What is the main difference between seated and standing cable pulley machines?
Standing =postural muscles=closer to ADLs
Which two benefits only apply to resistance bands and not free weights.
- More convenient than machines
- Lower risk of injury
- Allow for endless variation of exercises
- Easier for movement initiation
- Functional mvmt patterns that mimic both everyday activities and sport specific activities
- Takes some skill to learn the proper technique.
2 & 4
What is the main reason for choosing all major muscle groups?
Maintaining muscle balance
Define heavy, moderate, and light loads.
- Greater than or equal to 90% 1RM
- 70-90% of 1RM
- Less than 70% 1RM
T/F: frail OA should complete 1RM tests.
False, may be too intense. Do 8 RM instead
What percent of RM is needed to increase dynamic muscular strength (recommended for beginners)?
45-50%
T/F: frail OA can tolerate loads up to 80% 1 RM
True
What percent of RM is recommended for advanced lifters to stimulate muscle cell hypertrophy and strength development?
80% RM
What was the conclusion of the variable resistance study?
Despite similar increases in strength and FFM, the VR group decreased difficulty of performing the carry task more than the HR group.
What were the increases in FFM of the HR and VR groups respectively?
1.8 kg and 1.9 kg
Why do you exercises larger muscle groups first?
To allow for increased intensity with less muscle fatigue
T/F: OA should do sets to failure.
Flase, should not do more than 2-3 sets
What are the strength parameters?
60-80%
8-10 reps
What are the power parameters?
40-60%
6-10 rep
What are the endurance parameters?
Less than or equal to 65%
12-15 reps
To improve functional capacities of OA should you focus on strength or power?
Power
What are the two main goals of RT?
- Preserve independent living
- Improve health and longevity
Which had higher scores with power training?
Balance, chair rise time, gait speed, strength?
All except strength
Should you start with high or low volume for periodization
High and slowly decrease
Should you start with high or low resistance in periodization?
Low and gradually increase
How long should you warm up muscles?
10min
Why shouldnt you hold your breath during exercise?
BP will go up.
How many hours rest should be between RT sessions of the same muscle groups?
48 hrs
