EXAM1- Muscular Fitness EXTRA Flashcards
muscular fitness includes what 3 things
-strength
-endurance
-power
muscular strength
ability of the muscle to exert force (single max effort)
-less than 3 reps
what energy system does muscular strength use
creatine phosphate
muscular endurance
ability of the muscle to continue to perform successive exertions or many repetitions (multiple submax efforts)
-more than 12 reps
what energy system does muscular endurance use
glycolysis
muscular power
rate of performing work
what energy system does muscular power use
creatine phosphate
if someone has higher muscular strength…
they have higher endurance
adaptations of muscular fitness…enhances
-bone mass- presents against osteoporosis
-glucose tolerance- prevents metabolic disorders
-musculotendinous integrity- prevents injury
-ADLs- related to self-esteem
-FFM + RMR- related to weight management
*FFM is more metabolically active than fat
*when you start lifting + we increase FFM, RMR increases + that is why you can eat more
who needs muscular fitness assessment
arguably EVERYONE
-we want to assess before/during/after
muscle fiber types
-type I
-type IIa
-type IIx
-type IIB
type I
slow twitch
-slow rate of action + relaxation
-high aerobic activity
-high fatigue resistance
type IIa
fast twitch oxidative glycolytic
-fast rate of action + relaxation
-moderate aerobic + high glycolytic metabolic activity
-moderate fatigue resistance
type IIx
fast glycolytic
-fast rate of action + relaxation
-high glycolytic metabolic activity
-low fatigue resistance
what muscle fiber type will give us the biggest advantage in ALL 3 components of muscular fitness
type IIx
type IIB
fast glycolytic
-a mammalian fiber type humans don’t appear to have
within how many warmup trials do we want to get 1-RM
3-5
if we are under 3 warmup trials…
we probably missed their 1-RM
if we are over 5 warmup trials…
they are probably fatigued
dynamic endurance testing
idea is how long we can contract over a period of time
-ability of a muscle group to…
*execute repeated contractions over a period of time sufficient to cause muscular fatigue
OR
*maintain a specific % of MVC or 1-RM for a prolonged period of time
our postural muscles need ____ to contract for long periods of time
endurance
-we need stabilizing force from our core
-our other parts of the body typically need more strength than endurance
ACSM recommended protocol for pushups
-traditional vs modified starting position
-start in the “down” position
-hands under shoulders
-raise body by straightening elbows + return to down position until chin touches mat; stomach shouldn’t touch the map
-straight back at all times
-record max number of consecutive pushups without rest
-stop when subject strains forcibly or is unable to maintain proper technique within 2 reps
-if they lock out + pause this is acceptable for ACSM; if you adjust test will stop
old ACSM recommended protocol for crunches/curl-ups
GORDON DOES NOT RECOMMEND THIS TEST; low reliability due to core flexion
-2 strips of masking tape on the floor
<45 years, 12 cm apart
≥45 years, 8 cm apart
-supine position, knees at 90 degrees
-arms at sides, palms down, middle finger touching the nearest strip of tape
-subject performs controlled curl-ups at 40bpm (using metronome) moving fingers from starting tape to 2nd tape
-test is concluded when subject reaches 75 crunches, or the cadence is broken
-practice reps should be given
senior fitness test (SFT)
battery of assessments used for adults over 60 years old
-combination of many aspects of fitness
*strength
*endurance
*agility
*balance
senior fitness test is good for who
UNACTIVE or people with chronic diseases
-not good for fit people
weight for women on senior fitness test
5lbs
weight for men on senior fitness test
8lbs
can you train kids at any age
yes
-we just need them to focus
velocity based training
uses device (transducer, accelerometer, etc.) to measure velocity
-used to program athlete’s workouts
-used for sport-specific training
