Exam 3 Slideshows Flashcards
Week 9
Couple handouts we need to remember
MORE AS WELL
Muscular Strength
Maximal force, really torque
Muscular Endurance
sustained submaximal force/torque
Muscular Power
rate of performing work
Power = F x V
Types of muscle actions
Static/Isometric
or
Dynamic
Force Velocity Relationship
increase FORCE decrease VELOCITY
INVERSELEY RELATED
Force Length Relationship
Active and a Passive Force
Look at drawing
Study this a different way maybe
Factors Influencing Muscle Force Production
Isolated Muscle:
Length
Velocity
Fiber Type
X - Sect Area
Architecture
Metabolism
Intact Muscle:
Torque
1) Muscle Force
2) Movement Arm joint angle insertion
Static Strength Assessment
Exercise Examples:
maximum voluntary contraction
- Hand grip Dynamometer
- Back & Leg Dynamometer
Static Endurance Assessment – Grip
Two Steps
1) % decline from MVC over 1 min
2) Time maintaining a given percentage of MVC
Two neural factors that influence muscle action
Number of motor units in a given muscle (number of action potentials per second) (that is if there is not that many motor units)
Auxotonic
Use of free weights
Resistance of weights?
Isokinetic
Control Velocity
Isokinetic dynamometers
Week 9.2 SLIDESHOW START
Dynamic Strength Assessment
Recommended and Not Recommended exercises/machines
Recommended for Testing
- Free weights
- Constant-resistance machines
Not recommended for - - - Testing
Variable-resistance machines
Constant-Resistance Machines
PROS vs CONS
Pros
✓Safer than free weights
✓Less need for spotters
✓Minimize bad technique
Cons
✓Limit ROM
✓Reduce stabilizing musculature
✓Do not accommodate all body sizes
Tendo
linear transducer
Myotest
triaxial accelerometer
Dynamic Strength Testing
Tendo or Myotest: force, velocity, and power
Relative strength:
Relative strength:
1-RM / body mass
Make sure units are the same!
Steps for 1-RM Testing
Warm-up sets
Warm-up sets
5-10 reps at 40%-60% of estimated 1-RM
3-5 reps at 60%-80% of estimated 1-RM
Attempt 1-RM
2-4 min rest between attempts
Increase weight conservatively
5%-10% upper body
10%-20% lower body
Attempt until failure
Spotting Free-Weight Exercises
Primary role:
Exercises requiring spotter:
Primary role: protect lifter
Exercises requiring spotter: bar over head or face
Spotter ≥ strength and height of lifter
Spotting Free-Weight Exercises
Alternating grip to lift and lower bar to lifter
✓Stable base of support and flat back
✓Dumbbells: spot close to the weight
✓Assist liftoff and racking the weight
✓Be vigilant during 1-RM attempts
Spotting Free-Weight Exercises
Dynamic Muscular Endurance Testing
Repetitions to failure at a given % of body mass or 1-RM
Dynamic Isokinetic Muscle Testing
Measures
Measure peak torque, total work, and power
Lab/Clinic tool
Note Testing velocities
Isokinetic means constant velocity
Dynamic Muscular Endurance Testing
Standardized tests
YMCA bench press
Men
Women
Men: 80lbs
Women: 35lbs
Battery of Tests why it is not recommended?
Because it ends with sit ups and they are awful
TWO
The “noninvasive”
Gold Standard
Know I think
- Cybex isokinetic dynamometer
- Biodex isokinetic dynamometer
Dynamic Endurance Tests:
Calisthenics
- Pull-ups
- Push-ups
- Trunk curl
Assessing Muscular Power Three Test
Vertical jump (extensor muscles of leg and back)
Standing long jump
Bosco test (for jumping
athletes)
- endurance too
Dynamic Endurance Tests: Calisthenics
Sahrmann Core Stability Test
5 Levels
Legs moving while laying down
Moving hip flexors more than core muscles
Muscular Fitness Testing: Sources of Error
Client
Equipment
Technician
Environment
Muscular Fitness Testing: Sources of Error
Client
Equipment
Technician
Environment
Client
Practice time
Maximal effort
Equipment
Adjusted to client
Technician
Knowledge
Detect client errors
Environment
Room temperature
Assessing Muscle Balance
Contralateral differences
“symmetry”
Less than 15%
Assessing Muscle Balance
Upper body to lower body ratio must be
at least 40% to 60%
Muscular Fitness Testing of Older Adults
Above 60
Strength:
Functional Fitness:
Power:
Strength:
Submaximal estimate of 1-RM
Functional Fitness:
Arm curl
30-sec chair stand
Power:
Tendo: explosive chair stand
Random test:
Get up and go test
Muscular Fitness Testing for Children
Strength:
Endurance:
Power:
Strength:
1-RM testing is appropriate
One-on-one supervision
Child-sized resistance machines
Endurance:
Multiple-rep body resistance (e.g., push-ups, pull-ups)
Power:
Standing long jump
Resistance Training Programs
Goals – to develop:
muscle strength
muscle size (hypertrophy)
endurance
power
Table 1.2 do we need to know? On Monday Week 10 Slides
Types of Resistance Training
- Static (isometric)
- Dynamic
Concentric
Eccentric - Isokinetic
Static (Isometric) Training
Advantages and Disadvantages
Advantages:
Minimal or no equipment
Can be performed anywhere
Can exercise while immobilized
Disadvantages:
Strength gains limited to joint angle trained
BORING!!!!
Recent Finding:
Low-intensity (30-40% 1RM)
isometric training can reduce BP
New Finding on Meta Analysis
all forms of exercise talked about help lower SBP and DBP
Dynamic Resistance Training Variables
Intensity (load/resistance)
Sets
Frequency
Volume
Order of exercises
Rest
