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