Final Exam Flashcards
What are muscle performance components?
Strength, power, endurance
What is the greatest measureable force put out during a single maximal effort?
Strength
What are effects of training for strength?
Neural adaptations
Increase fiber diameter size
Single burst of high intensity activity
Power
Force x distance
What are the effects of training for power?
Speed of movement
Neural recruitment of muscle fibers
What is the ability to perform low intensity, repetitive, sustained activities over a prolonged period of time?
Endurance
What are the effects of endurance training?
Muscle changes oxidative and metabolic capacities become more efficient in the delivery and utilization of oxygen
What is the overload principle?
if muscle performance is to improve, a load that exceeds the metabolic capacity of the muscle must be applied
*muscle must be challenged to perform at a greater level than it is accustomed
What two variable does the overload principle manipulate to progressively load the muscle?
Intensity and volume
What is intensity?
The amount of weight/ resistance being imposed upon the muscle
What is volume?
The amount of repetitions, sets, or frequency of exercise
How the overload principle be used in a strength training program?
Amount of resistance is incrementally and progressively increased
What is the man focus of the overload principle as it refers to endurance training?
More emphasis is placed on increased the time a muscle contraction is sustained or the number of repetitions performed
What does the SAID principle stand for?
Specific Adaptations to Imposed Demands
How does the SAID principle assist therapists?
Helps therapists determine the exercise prescription and which parameters of exercise should be selected to create specific training effects that best meet specific functional needs and goals
SAID principle- specificity of training
The improvement of strength, power, and endurance are specific to the training methods employed
SAID principle- transfer of training
The carryover of training effects from one exercise or task to another
ie- a program designed to increase strength will also slightly improve muscular endurance
What is the Reversibility Principle?
Detraining can occur in 1 to 2 weeks after cessation of resistance exercises
What are the influences on tension in skeletal muscle?
Energy stores and blood supply
Fatigue
Recovery from exercise
Age related changes
What changes occur to skeletal muscle structure as a result of training for strength?
Type IIB fiber hypertrophy
Hyperplasia of muscle fibers
Fiber remodeling from type IIB to IIA
What changes occur to skeletal muscle structure as a result of training for endurance?
Minimal to no muscle fiber hypertrophy
Increase capillary bed density
Increase mitochondrial size and number
What changes occur to the neural system as a result of training for strength?
Increased motor unit recruitment
Increase rate of firing
Increase synchronization of firing
What changes occur to the neural system as a result of training for endurance?
NONE
What changes occur to the metabolic system as a result of training for strength? (Same for endurance)
Increase ATP and PC storage Increase myoglobin storage Increased storage of triglyerides (not for strength) Increase creatine phosphokinase Increase myokinase
What changes occur to body composition as a result of training for strength?
Increase lean (fat free mass) Decrease body fat
What changes occur to body composition as a result of training for endurance?
No change in lean body mass
Decrease body fat
What changes occur to connective tissue as a result of training for strength?
Increase tensile strength of tendons, ligaments, and connective tissue in muscle
Increase bone mineral density (possible increase in bone mass)
What changes occur to connective tissue as a result of training for endurance?
Increase tensile strength of tendons, ligaments, and connective tissue in muscle
Increase bone mineralization w/ land based activities
When would you use submaximal loads?
Early stages of soft tissue healing After prolonged immobilization Initial learning of exercise For children and older adults To improve endurance Warm-up or cool-down During slow isokinetic training to minimize compressive forces on joints
When would you use near max or maximal loads?
When goal is to increase strength, endurance, and muscle size
Healthy adults in the advanced phase of rehab preparing to return to high demand activities
Condition program for individuals w/ no known pathology
For weight lifters or body builders
Benefits of resistance training
Prevents muscle loss Enhances metabolic rate Improves muscle mass Changes in body composition Improved bone mineral density Enhanced glucose metabolism Improved GI transit time Reduction in resting blood pressure Reduction in blood lipid levels
Signs of muscle fatigue
Cramping, muscle pain, unintentional slowing of movement w/ continuous reps
Movements are jerky, not smooth
Failure to complete full ROM against same level of resistance
Use of substitute motions to complete rep
Decline in peak torque during isokinetic testing
What is overtraining?
from training loads too high for the body to adapt; performance decreases rather than improves.
What are results of overtraining?
Fatigue that does not resolve
Substitution patterns
Injury
*Can have physiological and psychological effects
