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Ther Ex > Exercise Modes For Strength > Flashcards

Exercise Modes For Strength Flashcards

1
Q

4 factors of muscle performance

A
  1. Fiber type
  2. Fiber diameter
  3. Recruitment (size principle)
  4. Muscle size
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2
Q

Type I = _________ = __________

A

Slow twitch - oxidative

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3
Q

Type IIA = __________ = __________

A

Fast twitch - oxidative

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4
Q

Type IIB/X = ___________ = __________

A

Fast twitch - glycolytic

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5
Q

Explain fiber diameter as it relates to oxidative/glycolytic pathways

A

Smallest - slow ox
Intermediate - fast ox
Largest - fast glyco

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6
Q

Recruitment order of muscle fibers

A

I –> IIA –> IIB/X

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7
Q

Hypertrophy can be obtained by training at ________ of max force generating capacity

A

60-70%

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8
Q

Hypertrophy increases these two muscle characteristics

A
  1. Cross sectional area

2. Force production

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9
Q

Long distance runners fiber type percentage

A

60-70% type 1

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10
Q

Sprinters fiber percentage

A

80% type II

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11
Q

Evidence of shift from __________________ and vice versa

A

Type IIx - type IIA

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12
Q

Is it possible to shift from type I to type II?

A

Limited studies of shift

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13
Q

Explain the force velocity relationship

A

Small load: muscle inc speed of shortening

High load: muscle slows speed of shortening

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14
Q

A muscle’s capacity to produce force depends on its __________. What relationship does this explain?

A

Length

Length-tension

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15
Q

Sarcomeres in series are arranged for

A

Velocity

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16
Q

Sarcomeres in parallel are arranged for

A

High force

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17
Q

What is responsible for early increases in strength?

A

Neuro recruitment and adaptation

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18
Q

2 systems that lead to muscle fatigue

A

CNS

Cross-bridges

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19
Q

What happens to muscle performance at puberty?

A

5 fold increase for males; 3.5 for women

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20
Q

When do women/men peak?

A

Early 20s; by 30

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21
Q

Strength declines _______/year, then accelerates at what age?

A

1%, 50yo

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22
Q

In 60s/70s, strength declines ______%, then ___% per decade

A

15-20%

30%

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23
Q

3 drugs that negatively modify muscle performance

A

Alcohol
Corticosteroids
Anabolic steroids

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24
Q

Cardiopulmonary fatigue =

A

Body is no longer able to utilize O2 normally

25
Q

Local vs general muscle fatigue

A

Local - muscle

General - cardiopulmonary

26
Q

3 types of isometric exss

A

Muscle-setting
Stabilization exercises
Multiple angle isometrics

27
Q

Define muscle-setting

A

Low-intensity, isometric contraction performed against little to no resistance

Ex: quad set

28
Q

Purpose of muscle-setting

A

Decrease atrophy NOT improve strength

29
Q

Purpose of stabilization exss

A

Develop a submax but sustained level of co-contraction

30
Q

Multiple-angle isometrics

A

Resistance is applied at multiple joint positions within available ROM

31
Q

5 indications for isometrics

A
  1. Minimize atrophy
  2. Promote neuromuscular control while protecting ST or joint
  3. Postural or jt stability
  4. Develop static muscle strength at specific ranges
  5. Improve muscle strength when dynamic mvmt is not recommended
32
Q

When are isometrics most effective?

A

During acute or early stage of recovery/training

33
Q

In isometric exss, we want pt to be able to generate what % of max voluntary muscle action?

34
Q

Where does strength increase post performing isometric exercises?

A

ONLY at specific joint angle with overflow to 10º in each direction

35
Q

Where do we want to apply resistance for isometric exss?

A

At least every 20º through allowable ROM

36
Q

2 precautions for isometrics

A
  1. Apply/release gradually

2. Valsalva

37
Q

BRIME

A

Brief repetitive isometric exercise

6-10 sec contraction followed by double the time of rest - repeat until fatigue

38
Q

Exercise in which movement occurs at a constant speed and the muscle generates max force at all points of the ROM

A

Isokinetic exercise

39
Q

Slow speed for isokinetic exss

A

30-60º/sec

40
Q

Medium speed for isokinetic exss

A

60-180º/sec

41
Q

Fast speed for isokinetic exss

A

180-300+º/sec

42
Q

Average angular velocity of walking =

A

220-240º/sec

43
Q

Explain isokinetic/velocity spectrum rehabilitation process

A

Assessment at 3 speeds - slow to fast

30 sec bouts at different speeds, rest between bouts x3

44
Q

Isotonic is better for:

Isokinetic is better for:

A

Isotonic: initial strengthing
Insokinetic: later in rehab process

45
Q

Isokinetics accomodate for

A

Fatigue and painful/weak arc

46
Q

Main limitation of isokinetics

A

Single-plane movements - NOT FUNCTIONAL

47
Q

Define isotonic

A

Equal resistance - tension remains unchanged with joint movement

48
Q

Lowest level of intensity for dynamic resistive exercises

49
Q

To gain strength, the load should exceed the muscle’s _______________

A

Metabolic capacity

50
Q

Formula for power

A

Work(forcexdistance)/time

Speed is manipulated more than force

51
Q

The load cannot be great than what the muscle can control at…….

A

Its weakest point in the ROM

52
Q

3 pt status elements to consider with resistance training

A

Health
Stage of recovery
Age

53
Q

4 indications that you need to revise site or amt of resistance

A
  1. Pt can’t complete desirable ROM
  2. Application site is painful
  3. Tremors
  4. Substitutions
54
Q

3 contraindications to resistance training

A
  1. Unavoidable pain
  2. Acute inflammation
  3. Severe cardiopulmonary disease
55
Q

3 principles of resistance exss (review)

A
  1. Overload
  2. Specific adaptation to imposed demands (SAID)
  3. Reversibility
56
Q

Training can be initiated with the % of the RM in what range of the 1RM?

57
Q

Delorme technique

A

10 reps at 1/2 10RM
10 reps at 3/4 10RM
10 reps at full RM

58
Q

Oxford technique

A

10 reps at full 10ROM
10 reps at 3/4 10RM
10 reps at 1/2 10RM

59
Q

DAPRE technique

A

1: 10 @ 50%
2: 6 @ 75%
2: AMAP @ 100%
4. AMAP @ adjusted from 3rd set

Ther Ex (3 decks)

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