Ex. modes for strength Flashcards

1
Q

Type 1 muscle fibers

A

slow twitch, low force, high endurance

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2
Q

Type 2 A muscle fibers

A

Fast twitch

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3
Q

Type 2b/x

A

Fast glycolytic, Increased force, low endurance

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4
Q

Factors of muscle endurance

A

1) Fiber type
2) Fiber Diameter
3) Recruitment

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5
Q

Diameter of muscle fibers

A

1- smallest
2a- intermediate
2b/x- largest

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6
Q

Order of muscle fiber recruitment

A

1>2A>2b/x

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7
Q

Hypertrophy

A

Train @ 60-70 max
Increased CSA
increased force production

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8
Q

Hyperplasia

A

new/additional fibers

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9
Q

can type 2x shift to type 2 A?

A

yeah bruhh

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10
Q

Can type 1 go to type 2?

A

naw fam

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11
Q

Force velocity relation

A

small load= fast shortening

large load= slow shortening

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12
Q

Muscles capacity to produce depends on length

A

Length-tension relationship

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13
Q

Where is maximum force produced?

A

Muscle’s resting length

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14
Q

Prime muscle mover

A

Agonist

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15
Q

assist agonist

A

synergist

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16
Q

Neuro recruitment is responsible for…

A

early increases in strength

17
Q

Muscle performance @: Puberty

A

5 fold in males, 3.5 in females

18
Q

Muscle performance @: middle adulthood

A

Women peak early 20s

Men peak @ 30

19
Q

in late adulthood, strength declines ____ in 60s/70s and then _____ per decade

A

15-20%, 30%

20
Q

Low-intensity, isometric contraction against no resistance

A

Muscle setting (quad set)

21
Q

Develop a sub-max but sustained level of co-contraction

A

Stabilization exercise

22
Q

Isometric exercise where resistance applied at multiple joint positions within available ROM

A

Multiple-angle isometrics.

23
Q

performed against resistance to develop strength when jt mvmt is painful

A

Resisted isometrics

24
Q

Indication of isometrics

A

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

25
When are isometrics most effective
When pt is in acute stage of healing.
26
For isometrics, strength will only increase at....
jt angle where ex is performed.
27
Apply resistance at least every ___ degrees throughout allowable rom
20
28
BRIME
Brief repetitive isometric exercise
29
example of brime
6 sec contraction followed by 20 second rests 20 reps.
30
Mvt. @ constant speed and muscle generates max force
isokinetic exercise
31
Types of isokinetic exercise
slow: 30-60o/sec medium: 60-180 fast: 180-300 (walking)
32
Muscle tension unchanged with jt movement
Isotonic
33
The load cannot be greater than what the muscle can control at its
Weakest point in rom
34
Procedure for restistance exercise
warm up, explain, position, apply resistance, revise, inform
35
Contraindications of resistance training
1) Unavoidable pain 2) Acute inflammatory 3) Severe cardiopulmonary disease
36
greatest Amt of weight a person can move through full rom
Repetition maximum
37
Delorme technique
10 reps @ 1/2 of 10RM, rest 10 reps at 3/4 of 10 RM, rest 10 reps at full RM
38
Oxford technique
10 Reps @ full 10RM, rest 10 reps @ 3/4 10RM, rest 10 reps @ 1/2 10 RM,