Ex. modes for strength Flashcards
Type 1 muscle fibers
slow twitch, low force, high endurance
Type 2 A muscle fibers
Fast twitch
Type 2b/x
Fast glycolytic, Increased force, low endurance
Factors of muscle endurance
1) Fiber type
2) Fiber Diameter
3) Recruitment
Diameter of muscle fibers
1- smallest
2a- intermediate
2b/x- largest
Order of muscle fiber recruitment
1>2A>2b/x
Hypertrophy
Train @ 60-70 max
Increased CSA
increased force production
Hyperplasia
new/additional fibers
can type 2x shift to type 2 A?
yeah bruhh
Can type 1 go to type 2?
naw fam
Force velocity relation
small load= fast shortening
large load= slow shortening
Muscles capacity to produce depends on length
Length-tension relationship
Where is maximum force produced?
Muscle’s resting length
Prime muscle mover
Agonist
assist agonist
synergist
Neuro recruitment is responsible for…
early increases in strength
Muscle performance @: Puberty
5 fold in males, 3.5 in females
Muscle performance @: middle adulthood
Women peak early 20s
Men peak @ 30
in late adulthood, strength declines ____ in 60s/70s and then _____ per decade
15-20%, 30%
Low-intensity, isometric contraction against no resistance
Muscle setting (quad set)
Develop a sub-max but sustained level of co-contraction
Stabilization exercise
Isometric exercise where resistance applied at multiple joint positions within available ROM
Multiple-angle isometrics.
performed against resistance to develop strength when jt mvmt is painful
Resisted isometrics
Indication of isometrics
1) Jt. mvmt not possible
2) Pomote neuromuscular activity
3) Develop stability
4) ^ strength when dynamic resistance not recc.
5) develop static muscle strength at certain rangers
When are isometrics most effective
When pt is in acute stage of healing.
For isometrics, strength will only increase at….
jt angle where ex is performed.
Apply resistance at least every ___ degrees throughout allowable rom
20
BRIME
Brief repetitive isometric exercise
example of brime
6 sec contraction followed by 20 second rests 20 reps.
Mvt. @ constant speed and muscle generates max force
isokinetic exercise
Types of isokinetic exercise
slow: 30-60o/sec
medium: 60-180
fast: 180-300 (walking)
Muscle tension unchanged with jt movement
Isotonic
The load cannot be greater than what the muscle can control at its
Weakest point in rom
Procedure for restistance exercise
warm up, explain, position, apply resistance, revise, inform
Contraindications of resistance training
1) Unavoidable pain
2) Acute inflammatory
3) Severe cardiopulmonary disease
greatest Amt of weight a person can move through full rom
Repetition maximum
Delorme technique
10 reps @ 1/2 of 10RM, rest
10 reps at 3/4 of 10 RM, rest
10 reps at full RM
Oxford technique
10 Reps @ full 10RM, rest
10 reps @ 3/4 10RM, rest
10 reps @ 1/2 10 RM,
