Lab quiz #8 Flashcards
- maximal force produced with one contraction
- Ex: performing a 1RM deadlift
- often characterized as one repetition maximum (1 RM)
muscular strength
Muscular Strength:
- _
- 1RM - maximal effort for 1 repetition
- not applicable for all populations
direct measurement
Muscular Strength:
- _
- submaximal effort with perspective estimation
- best when test is </= 10 RM effort (~75% of 1RM)
- Estimated either via a linear relationship or curvilinear (exponential) relationship
indirect measurement
Calculating predicted 1RMs
- Linear relationship
- % 1RM = _
- 1 RM = _
- 100-(# of reps x 2.5)
- weight lifted/(% 1RM/100)
Calculating predicted 1 RMs
- Curvilinear (exponential) relationship
- % 1 RM = _
- 1 RM = _
- 52.5+41.9e^(-0.055xreps)
- weight lifted/(% 1 RM/100)
Total load moved ( kg or lbs)
absolute strength
Total load moved relative to body weight
- expressed as decimal or percentage
relative strength
Administering strength tests are beneficial for:
- Ability to _ for an individual or team
- Ex: goal: improve leg strength
- perform 1 RM back squat test – write training program — retest to assess improvement
- Determining areas of _
- Enhance understanding of _ for exercisers
- breathing techniques
- biomechanics (form)
- prescribe specific workloads
- weakness/ears in need of improvement
- safety precautions
Ability of the muscle to contract repeatedly or continuously
- submaximal loads for an extended period
- Ex: Bicep curls for 20 reps; performing 100 air squats
muscular endurance
Ability of a muscle/muscle group to exert maximal force in a short period of time
- Ex: maximal vertical jumps; 5 clean and jerks in 10 sec; 60’ sled push in 6sec
muscular power
Power is a product of maximum _ and maximum _
- improving maximum _ can improve _
- strength, velocity
- strength, power
Ability to generate _ decreases with increasing _
- force
- speed of contraction
work = _ x _
- +w (J) = _ x_x_ (concentric)
- -w (J) = _x _ (eccentric)
- Total work (J) = _ + _
- Total work (J) = x_x_x
- force x distance
- F x D x # of reps
- positive work (J) x 0.33
- +w(J) + -w(J)
- F x D x # of reps x 1.33
power = rate of _
doing work (How fast)
power = _ x_ (Jxs^-1 or watts) (force x distance) / time
Force x velocity
- Muscle tenses sufficiently to overcome the resistance of the load
- Muscle shortens as the ends are pulled together
Concentric
- Muscle tenses but is overcome by the resistance of the load
- Muscle lengthens as the ends are pulled away from each other
Eccentric
- Muscle tenses and is met by an equivalent resistance of the load
- Muscle remains at the same overall length
Isometric
Who should resistance train?
Everyone
- neural adaptations
- builds/maintains LBM and strength (through 10th decade)
- reduces fat mass
- mobilizes visceral and subcutaneous fat stores
- increases RMR
- supports/improves athletic performance
benefits of resistance training
- builds/maintains balance
- builds/maintains bone mineral density (BMD)
- improves insulin resistance and glucose tolerance
- allows for greater independence/competition of ADLs
benefits of resistance training: as you get older
- reduces resting blood pressure (sys, dias)
- reduces joint stress and possibility of injury
- increases intramuscular fuel stores (ATP, PC, glycogen)
- increases CT strength (ligaments, tendons)
benefits of resistance training: for every one
- improved cognition
- increased mitochondrial context and oxidative capacity of muscle tissue
- circuit/ short rest RT
- reduced fatigue, anxiety, depression
- improved self-esteem
benefits of resistance training
