Intro to Resistance Training

Question 1

muscle strength

Answer 1

ability of contractile tissues to produce tension and a resultant force based on the demands placed on the muscle
- greatest measurable force that can be exerted by a muscle or muscle group to overcome resistance during a single maximum effort

Question 2

Muscle power

Answer 2

: related to strength and speed of movement
Work produced by a muscle per unit of time
(Force x Distance)/Time
Anaerobic power – single burst of high intensity activity
Aerobic power – repeated bursts of less intense muscle activity

Question 3

muscle endurance

Answer 3

ability of a muscle to contract repeatedly against a load (resistance), generate and sustain tension, and resist fatigue over an extended period of time

Question 4

what is strength training

Answer 4

systematic procedure of a muscle or muscle group lifting, lowering, or controlling heavy loads for a relatively low number of repetitions over a short period of time

Question 5

what is endurance training

Answer 5

= having a muscle contract and lift or lower a light load for many repitions or sustain a muscle contraction for an extended period of time
Low intensity muscle contractions
Large number of repetitions
Prolonged time period

Question 6

what is the overload principle?

Answer 6

a load that exceeds the metabolic capacity must be applied
muscle must be challenged to perform at a level greater than that to which it is accustomed
increasing loads, sessions/week, adding exercises, complex vs. simple exercises, decreasing rest period

Question 7

what is the SAID princible

Answer 7

Specific Adaptation to Imposed Demands
patient trained in a specific manner to produce a specific adaptation or training outcome

type of demand on the body dictates the type of adaption that will occur

Question 8

Phosphagen system

Answer 8

hydrolysis of stored ATP
creatine phosphate
store replenished with muscle rest
anaerobic

Question 9

when we use phosphagen system

Answer 9

short term, high intensity activities

first 0-30 seconds

Question 10

glycolysis

Answer 10

breakdown of carbs to resynthesize ATP

not as rapid as phosphagen but has a higher capacity

Question 11

when is glycolysis used

Answer 11

moderate intensity, short duration

30-2 minutes

Question 12

oxidative

Answer 12

glycogen, fats and proteins are fuel sources
ATP is resynthesized in the mitochondria
slower than other systems, max capacity
OXYGEN REQUIRED

Question 13

When is oxidative used

Answer 13

greater than 2 min of activity

Question 14

muscle fatigue

Answer 14

diminished response of muscle to a repeated stimulus
gradual decline in force producing capacity of the neuromuscular system
temporary state of exhaustion (failure)

Question 15

size principle

Answer 15

motor units are recruited in order according to their recruitment threshold and firing rates

Question 16

how does size principle apply to resistance training

Answer 16

type 1, type IIa, then typeIIb

you need to go through all your fibers to get to your strong type II fibers- strength fibers

Question 17

muscle hypertrophy

Answer 17

increase in the size of an individual muscle fiber caused by an increased myofibrillar volume

Question 18

how long does hypertrophy take

Answer 18

6-8 weeks

Question 19

what kinds of exercises stimulate bone growth?

Answer 19

loading the skeletal

Question 20

what kinds of exercises stimulate cartilage growth

Answer 20

they get nutrients from synovial fluid so weightbearing

Question 21

the acute endocrine response is greatest with which exercise parameters?

Answer 21

large muscle mass exercises
moderate to high intensity and volume
short rest intervals

Question 22

resistance training is not good at enhancing cardiac function because..

Answer 22

VO2 is not improved and HR and BP are not really improved either

Question 23

What is DOMS?

Answer 23

delayed onset muscle soreness

begins 12-24 hours after, peaks 24-48 hours after

Question 24

why is this important as a pt?

Answer 24

your patients will get it, you need to explain it to them so they don’t think you’re trying to kill them

Question 25

overtraining

Answer 25

decline in physical performance in healthy individuals participating in high-intensity, high-volume strength and endurance training programs

Question 26

what is overtraining caused by

Answer 26

inadequate rest
too rapid progression
inadequate diet or fluid intake

Question 27

detraining

Answer 27

reduction in muscle performance, loss o the physiological adaptations from training

Question 28

how to avoid detraining?

Answer 28

incorporate training gains into daily activities - maintenance programs

Question 29

stabilization

Answer 29

holding down a body segment or holding the body steady in order to maintain alignment, ensure correct muscle action/movement pattern and avoid substitute motions

Question 30

substitute motions

Answer 30

compensatory movement patterns caused by muscle action of a stronger adjacent agonist or a muscle group that normally serves as a stabilizer

Question 31

internal stabilization

Answer 31

isometric contraction of an adjacent muscle group that does not enter into the movement pattern

Question 32

external stabilization

Answer 32

applied manually by the therapist, the use of equipment, or a firm support surface

Question 33

ideal exercise order

Answer 33

power- takes the most amount of energy
multi-joint
single-joint

Question 34

intensity

Answer 34

how much weight (resistance) is imposed on the muscle

Question 35

indications for maximal exercise

Answer 35

when your goal is to increase strength, power, size
return to functional phase
conditioning program

Question 36

indications for submax exercise

Answer 36

beginning of exercise
after immobilization
improve endurance
early stages of tissue healing

Question 37

repetition maximum

Answer 37

greatest amount of weight a muscle can move through the available ROM a specific number of times

Question 38

why is it important?

Answer 38

baseline measurement of strength

Question 39

why would you use multiple RM over 1Rm

Answer 39

deconditioned individual

Question 40

how do you know when to progress exercises

Answer 40

progress when fatigue no longer occurs after the target number of repetitions
2 for 2: if indiv can perform 2 or more reps over prescribed number in last set of 2 consecutive workouts, increase weight during next session

Question 41

what are some factors to consider when prescribing exercises?

Answer 41

FITTVP