Exercise Modes for Strength Flashcards
fiber types
Type I
Type IIA
Type IIB/X
type I fiber type
slow twitch oxidative
Type IIA fiber
fast twitch oxidative
smallest fiber diameter is what type of oxidative
slow
intermediate fiber diameter is what type of oxidative
fast
largest fiber diameter
fast glycolytic
what type of muscle size is recruited 1st
slow oxidative
what type of muscle size is recruited 2nd
fast oxidative
what type of muscle size is recruited 3rd
fast glycolytic
factors of muscle performance
- fiber type
- fiber diameter
- recruitment
- muscle size
during hypertrophy there is an increase in what
- cross-sectional area (CSA)
- Force production
hyperplasia is
new, additional fibers
fiber type in the untrained
50 type II /50 type I
fiber type in long distance runner
60-70% type I
Fiber types in sprinters
80% type II
there is evidence of muscle fiber type shift of what muscle fiber types
Type IIX to Type IIA and vice versa
what are principles of muscle performance
- force velocity relationship
- length-tension relationship
- architecture
with the force-velocity relationship, during small loads muscles do what
increase speed of shortening
with the force-velocity relationship, during high loads muscles do what
slows the speed of shortening
with length-tension relationship, a muscle’s capacity to produce force depends on what?
-length, with max force near the muscles resting length
Muscle performance Architecture is
the arrangement of muscle fibers relative to the axis of force generation
when the architecture of the sarcomeres are in series it produces
velocity
when the architecture of the sarcomeres in parallel it produces
high force
what influences muscle fatigue
CNS
cross bridges
what is neurologic recruitment & adaptation responsible for
early increases in strength
neurologic recruitment & adaptation include
- agonist
- synergists
- antagonist
what are modifiers of muscle performance
- age
- psychological & cognitive factors
- mental preparatin
- drugs
- fatigue
how is childhood and preadolescent modify muscle performance
neuromuscular adaptation
women muscle peak at what age
20
men muscle peaks at what age
30
strength declines what percent / year
1%
Strength declines what percent at 60 & 70, then how much per decade
15–20% then 3-% per decade
what are psychological & cognitive factors that modify muscle performance
- fear
- depression
- attention
- feedback
- motivation
what drugs modify muscle performance
- alcohol
- corticosteriods
- Anabolic steroids
what factors effect fatigue on muscle performance
health status, diet, lifestyle, medications, environment, (muscle & cardiopulm)
isometric exercise
A muscle contracts without change in the length of the muscle and without joint motion
muscle-setting isometric exercise
low intensity, isometric contraction performed against little to no resistance
stabilization exercises (isometric exercise)
used to develop a sub-maximal but sustained level co-contraction
multiple-angle isometrics
a system of isometric exercise where resistance is applied, at multiple joint positions within available ROM
Resisted isometrics
performed against manual or mechanical resistance to develop muscular strength when joint movement is painful or contraindicated
Indications for isometric
- minimize atrophy when joint movement is not possible
- promote neuromuscular control of muscle activity, while protecting soft tissue(s) or joint
- develop postural or joint stability
- develop static muscle strength at specific ranges associated with specific tasks
- improve muscle strength when dynamic resistance exercise is not recommended
principles of isometric exercise
- most effective when pt is in an acute or early stage of recovery and training
- able to generate 60-100% of max voluntary muscle action
- strength will only at joint angle where the exercise is performed with overflow to 10 deg in each direction
- apply resistance at every 20 deg throughout the allowable ROM
precautions for isometric exercise
- apply and release resistance gradually
- avoid valsalva maneuver
how to avoid valsalva maneuver for isometric exercises
- carefully monitor person with thoracic or abdominal surgery, CVD, CVA
- have pt. count, talk or breath rhythmically
expiratory effort against a closed glottis results in what
a dramatic increase in BP
brief repetitive isometric exercise recommendation
6 sec contraction followed by 20 sec rest x 20 reps
what is isokinetic exercise
exercise in which movement occurs at a constant speed
during isokinetic exercise the speed of the limb movement is
manipulated, not the load
during isokinetic exercise the muscle generates a max force at
all points of the range of motion
isokinetic exercise is what type of training
reciprocal
accommodation of isokinetic
fatigue and painful or weak arc
limitations of isokinetic
large, expensive equipment, time consuming set up, single plane of motion
Isotonic
exercise which the muscle’s tension remains unchanged with joint movement (equal tensions )
resistive Exercise
ant form of active exercise in which a muscle contraction is resisted by an outside force
resistive Exercise can be used to increase what?
strength, power, muscular endurance
for strength, the load should exceed the muscle’s
metabolic capacity
what is manipulated more than force
speed
equation for power
work (forcexdistance)/ time
endurance
ability of muscle to contract repeatedly against resistance and sustain tension
what are the benefits of resistance exercise
- increase strength of connective tissue
- greater bone density
- decrease stress on joints, reduce risk of injury
- enhance physical performance
- improve body composition
what do you have to consider for resistance exercise
pt status and goals
what are considerations when thinking about the pt status
- Health (diagnosis, co-morbidities, medication)
- stage of recovery
- age
what are considerations you want to consider when thinking about pt goals
- strength
- muscular endurance
- cardiopulmonary fitness
- function
the load cannot be greater than what?
the muscle can control at its weakest point in the ROM
when do you want to revise the site or amount of resistance?
- pt cannot complete desirable ROM
- application site is painful
- muscle tremors
- pt substitutes
its a good ideal to inform the pt about what prior to exercise
reps and sets
contraindications to resistance training
- unavoidable pain
- acute inflammation
- severe cardiopulmonary disease
considerations for determining exercise load
- what is the pt/ client medical history and current status
- what is the irritability and current stage of healing of the involved tissue
- what impairments in muscle performance have been identified?
- what are impairments may affect performance
- what are the pt/client goals or desired functional outcomes
repetition max (RM)
the greatest amount of weight a person can move through the full ROM
training can be initiated with the % of the RM ranging form what percentages
30-80%
Delorme Technique
progressive exercise program
determine the 10 RM
Oxford Technique
addresses fatigue
determine the 10 RM
DAPRE Technique
used for athletes and fit pts. includes as many as possible reps for sets 3 and 4
