E2 muscle strength and endurance Flashcards
What are the benefits of strength training?
-reduces lower back pain
-reduces joint and muscle injuries from physical activity
-delays and reduces age related muscle atrophy
-prevent osteoporosis
-increase BMR
how many muscles are in the body
600 (30-40% bw)
what is the primary function of the muscle?
-provide force for movement
-maintain posture
-regulate body temp
what is the structure if muscles? draw it
– Fibers—collection of long, thin cells
– Fascia—holds fibers together and separates muscle
from other tissues
– Tendons—attached muscles to bones
what is a motor unit?
motor nerves and muscle fibers it controls
describe a motor unit
-has various sizes : can connect to many muscle fibers (large force large motor unit)
few muscles for fine motor unit
-arrival of nerve impulses are what triggers contraction
what are the muscle fiber types?
type 1- slow twitch
type 2a- intermediate
type 2b/x- fast twitch
describe type 1 muscle fibers
-slow twitch
oxidative: burns fat for energy
-does not fatigue easily
-uses oxygen-aerobic
-smaller in size
-can not produce much force- more endurance
-red in color- more blood
-Endurance events (10K
race–marathon)
describe type 2b/2x muscle fibers?
-glycolytic: burns glucose, glycogen sugar for energy
aerobic and anaerobic
-does not require oxygen
-big muscle primary movers
-large force generation
-white in color
-anaerobic
-Short-distance or fast
events (100 m sprint)
describe type 2a muscle fibers?
-Blend between 1 and 2
-Can be trained to act more like 1 or 2
-white/pink in color
- good for Middle-distance events
(1500 m to 3000 m races)
how is motor unit intervention different for each muscle type?
– Muscles requiring “fine” movements (typing; movement of eye) have thousands of
MU’s that link to that muscle
▪ Think many movements; needs many signals
– Muscles requiring large movements or lots of force/power (glutes) have only a few
MU’s (1-5) that link.
▪ One job (contract); one MU etc.
when you are at max force production, what muscle fibers are utilized?
all of them- fine tuned movements require more units, but smaller
How do we gain strength?
1-neural adaptations
2-muscular adaptations
describe neural adaptations
-increase CNS activation
-increase motor unit recruitment and synchronization- quickly activate a certain type of muscle fiber
-co-activation of agonist (helper muscle)
describe muscular adaptations
-hypertrophy-myosin
-adding sarcomere not muscle cells
-hypertrophy:increase size of cells
-hyperplasia:increase number of cells
what intensity gives you neural adaptations
– 1RM (one rep max) load is very high, which subsequently reduces the number of
repetitions per set
▪ Fewer repetitions lead to a decreased time under tension, and thus make more
sets necessary to fully fatigue the high-threshold fibers.
-First adaptions anyone makes who starts resistance training will be neural 3-4 weeks;
then hypertrophy
describe lifting max weight
– Max number of MUs (motor units) are activated
– Fastest MUs are recruited
– Discharge frequency is at its highest
– Activity also becomes synchronous- at the same time
describe lifting submax weights
– Intermediate number of MUs are activated
– Fastest MUs are NOT recruited
– Discharge frequency of the motor neurons is submaximal
what are the three muscle exercise classifications?
1-isotonic
2-isometric
3-isokinetic
describe isotonic exercise
– Movement of a body part at a joint
– Most exercise and sports are isotonic
describe isometric exercise
– Uses muscle tension, but involves no movement
– Good way to develop strength after injury
– E.g., Holding a plank; wall sit; pushing a wall
describe isokinetic exercise
– Performed at a constant velocity
– Uses machines that provide resistance throughout the full range of motion
what are the muscle action classifications?
1-isometric action
2-concerntric action -positive work
3-eccentric action -negative work
describe isometric action
– Actions are static and involve no movement
– Occurs during isometric exercise
describe concentric action
– Muscle shortens during movement against gravity or
resistance
– Example: upward arm movement during a bicep curl
describe eccentric action
– Muscle lengthens during movement against gravity or
resistance
– Example: downward arm movement during a bicep curl
what does muscle strength depend on?
– Size of the muscle (primary factor)
▪ The larger the muscle, the greater the force
produced
▪ Testosterone promotes increase in muscle size
– Number of muscle fibers recruited during a movement
▪ The more fibers that are stimulated, the greater the
force generated
▪ Regulated voluntarily through the nervous system
define anabolic steroids
-Synthetic forms of hormone testosterone
what are the side effects of anabolic steroids
– Liver cancer
– High blood pressure
– Increased levels of “bad” cholesterol
– Severe depression
– Prostate cancer
does creatine supplementation increase muscle size?
-supplementation can prevent depletion
and may, in some people, increase the amount stored by the
body.
* PCr may increase the amount of work done in repeated, short
duration, maximal work bouts.
* Supplementation may produce side effects (stomach pain,
nausea, diarrhea, muscle cramping).
how do you evaluate muscle strength and endurance?
– One-repetition maximum (1 RM) test
▪ Measures maximum amount of weight that can be
lifted one time (recommended for experienced
lifters only)
▪ Estimated 1 RM test, to reduce possible injury
(recommended for beginner to intermediate
lifters)
what are the muscle endurance tests?
-push up test
-sit up and curl test
how do you program
-measure baseline, then design a program to progressively overload
how does intensity of training determine adaptation
-High-intensity training increases muscle size and strength
-Low-intensity training increases endurance
what is periodization
playing with volume and intensity for a plan- indirectly proportional to each other- as volume goes down, intensity goes up
what are strength training adaptations
-physiological changes: hypertrophy, fiber recruitment pattern change (neural), hyperplasia (increase in muscle cells)
-rate of improvement:rapid as beginner, slow as you get more advanced
-men adapt faster overtime, initially is not much difference- testosterone higher
what is the most optimal amount of reps to do for muscle strength
8, 3 sets
what is the exercise prescription for muscle strength and endurance
- Starter phase
- Slow progression phase
- Maintenance phase
describe the starter phase
– 1–3 weeks
– Lighter weights, more repetitions
– Begin with only 1 set per exercise
– Frequency: twice a week
describe the slow progression phase
– 4–20 weeks
– Heavier weights, fewer repetitions
– Increase sets per exercise to 2–3
– Increase frequency to 2–3 times per week
describe the maintenance phase
-Starts around week 20
– Requires a long-term commitment to maintain gains
– The effort needed to maintain gains is not as great as the initial effort
– As little as one workout a week can maintain strength
what is the 5-point contact principle
- Ensures proper alignment and support
- Five areas of the body that should be in contact with the bench or the floor
– Back of the head
– Upper back
– Lower back/buttocks
– Bottom of right foot
– Bottom of left foot
what is maximal effort in regards to intensity
- a way to attain maximum muscle tension
▪Lifting against a maximal load
▪Repeated effort
▪Lifting a non-maximal load to failure
what is dynamic effort in regard to intensity
I a way to attain maximum muscular tension
-▪Non fatiguing load lifted with the highest
attainable speed
what are the limitations for max effort
▪High risk of injury
–To avoid injury, proper technique must be
stressed
▪Limited hypertrophy production
–Only a minor amount of mechanical work is
performed
▪Burn out
–Performing only this style of training tends to
shorten the athlete’s career, and can lead to
overtraining if employed improperly.
what are the methods for intensity
Submaximal efforts and repeated efforts method
– Repeated efforts training involves lifting near max to failure, while
submaximal efforts training involves the use of intermediate loads.
▪ The primary goal of this style of training is to stimulate hypertrophy.
– If the method of repeated efforts is used, a concerted effort MUST be made
to lift to FAILURE.
▪ Only the final lifts in which a maximal number of motor units are
recruited are actually useful for performance gains.
–If an athlete can lift a barbell 12 times but only lifts 10, the exercise
is not accomplishing as much stimulation as it should.
– These methods stimulate more hypertrophy than the maximal efforts
method, and have a lower rate of injury associated with them.
▪ However, neural and coordination factors are not trained with this type
of method.
what does CNS fatigue cause
- reduces central drive and thus motor unit recruitment.
– CNS fatigue has been linked to a host of neurochemical changes that may
have time courses longer than that of muscle metabolic fatigue.
– If a muscle is metabolically recovered, the nervous system may not be capable of recruiting high-threshold fibers.
– This notion has prompted some to suggest that high-intensity training requires longer rest intervals between sets to ensure adequate recovery
what is the optimal rest period
3-5 minutes
time taking muscles to recover nearly 100% of
ATP and creatine phosphate
how many sets are optimal
-2-6 sets per exercise
what is a fine and gross motor movement
fine- smaller number of muscle fibers. Gross- many muscle fibers
how many sets, reps, rest and percent of rm is ideal for strength
SETS- 2-6
REPS- 1-5
REST - 3-5 MINS, 24-48 HRS
% RM- 80-100%
how many sets, reps, rest and percent of rm is ideal for power
SETS- 3-5
REPS- 1-7
REST - 2-5 MINS, 24-48 HRS
% RM- 70-90%
how many sets, reps, rest and percent of rm is ideal for hypertrophy
SETS- 3-5
REPS- 6-15
REST - 2-5 MINS, 48-72 HRS
% RM- 60-80%
