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*EXERCISE PRESCRIPTION LAB > LAB8- Muscular Fitness Assessment > Flashcards

LAB8- Muscular Fitness Assessment Flashcards

1
Q

muscular fitness

A

composite term including multiple facets of overall muscular ability

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2
Q

3 components of muscular fitness

A

-strength
-endurance
-power

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3
Q

which components are health-related

A

-strength
-endurace

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4
Q

which components are skill-related

A

power

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5
Q

strength

A

the ability of a muscle group to develop contractile force against a resistance in a single contraction

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6
Q

endurance

A

the ability of a muscle group to exert submaximal force for extended periods of time

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7
Q

power

A

the ability of a muscle to exert force per unit of time or the rate of performing work

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8
Q

why is muscular fitness important

A

-skeletal muscle is a major portion of the body
-there are over 600 muscles that are vital to movement, metabolism, communication, posture, balance, heat production, breathing, + many other functions

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9
Q

skeletal muscle makes up ____% of an individual’s bodyweight on average

A

40%

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10
Q

what is beneficial for almost everyone

A

assessing a client’s muscular finess + then improving their muscular fitness with resistance training

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11
Q

in general, exercise that improves muscular fitness (aka resistance training) enhances what 5 things

A

-bone mass (prevents osteoporosis)
-glucose tolerance (prevents metabolic disorders)
-musculotendinous integrity (prevents injury)
-ADLs (related to self-esteem)
-FFM + RMR (related to weight management)

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12
Q

adaptations to resistance training- muscle performance

A

-increases muscle strength
-increases muscle endurance
-increases muscle power

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13
Q

adaptations to resistance training- muscle enzymes

A

-may increase phosphagen system enzyme concentrations
-increases phosphagen system enzyme absolute levels
-may increase glycolytic enzyme concentrations
-increases glycolytic enzyme absolute levels

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14
Q

adaptations to resistance training- muscle substrates

A

-may increase ATP concentration
-increases ATP absolute levels
-may increase CP concentration
-increases CP absolute levels
-decreases ATP + CP changes during exercise
-decreases lactate increase during exercise

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15
Q

adaptations to resistance training- muscle fiber characteristics

A

-increases (less than type II) type I CSA
-increases (more than type II) type II CSA
-increases % type IIa
-decreases % type IIx
-no change in % type I

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16
Q

adaptations to resistance training- body composition

A

-likely decreases % fat
-increases fat-free mass
-likely increases metabolic rate

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17
Q

adaptations to resistance training- neurological changes

A

-likely increases EMG amplitude during MVC
-likely increases motor unit recruitment
-increases motor unit firing rate
-decreases cocontraction

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18
Q

adaptations to resistance training- structural changes

A

-likely increases connective tissue strength
-likely increases bone density/mass

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19
Q

resistance training can improve what

A

multiple factors of overall health

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20
Q

the extent to which a client sees individual improvements of resistance training is dependent on what

A

the type of training they perform (the number of reps, sets, % of load, rest time, etc.)

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21
Q

muscular strength- strength training adaptation

A

increases

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22
Q

muscular strength- aerobic endurance training adaptation

A

no change

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23
Q

muscular endurance- strength training adaptation

A

increases for high power output

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24
Q

muscular endurance- aerobic endurance training adaptation

A

increases for low power output

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25
Q

aerobic power- strength training adaptation

A

no change or increases slightly

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26
Q

aerobic power- aerobic endurance training adaptation

A

increases

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27
Q

anaerobic power- strength training adaptation

A

increases

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28
Q

anaerobic power- aerobic endurance training adaptation

A

no change

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29
Q

rate of force production- strength training adaptation

A

increases

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30
Q

rate of force production- aerobic endurance training adaptation

A

no change or decreases

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31
Q

fiber cross-sectional area- strength training adaptation

A

increases

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32
Q

fiber cross-sectional area- aerobic endurance training adaptation

A

no change or increases slightly

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33
Q

capillary density- strength training adaptation

A

no change or decreases

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34
Q

capillary density- aeroic endurance training adaptation

A

increases

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35
Q

mitochondrial density- strength training adaptation

A

decreases

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36
Q

mitochondrial density- aerobic endurance training adaptation

A

increases

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37
Q

stored ATP- strength training adaptation

A

increases

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38
Q

stored ATP- aerobic endurance training adaptation

A

increases

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39
Q

stored creatine phosphate- strength training adaptation

A

increases

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40
Q

stored creatine phosphate- aerobic endurance training adaptation

A

increases

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41
Q

stored glycogen- strength training adaptation

A

increases

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42
Q

stored glycogen- aerobic endurance training adaptation

A

increases

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43
Q

stored triglycerides- strength training adaptation

A

may increase

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44
Q

stored triglycerides- aerobic endurance training adaptation

A

increases

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45
Q

to produce more force…

A

lengthen the eccentric phase

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46
Q

2 types of muscle contractions

A

-static (isometric)
-dynamic (eccentric + concentric)

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47
Q

4 types of dynamic contractions

A

-auxotonic (DCER)
-dynamic variable external resistance (DVER)
-isotonic
-isokinetic

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48
Q

isometric

A

muscular contraction which the velocity is 0 + the length of the muscle does not change

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49
Q

auxotonic

A

muscular contraction against resistance in which the velocity is not constant, the length of the muscle changes, + the tension or force required changes due to an increasing load or difference in leverage

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50
Q

isotonic

A

muscular contraction against resistance in which the velocity is not constant, the length of the muscle changes, but the tension or force required stays the same

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51
Q

isokinetic

A

muscular contraction against resistance in which the velocity is constant, the length of muscle changes + the tension or force changes

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52
Q

static- equipment

A

-isometric dynamometers
-cable tensiometers
-load cells

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53
Q

static testing mode measures

A

max voluntary contraction (MVC)
(kg)

54
Q

dynamic-constant resistance- equipment

A

-free weight (dumbells)
-exercise machines

55
Q

dynamic-constant resistance testing mode measures

A

-force in Newtons
-1-RM (lbs or kg)

56
Q

dynamic-variable resistance- equipment

A

-exercise machines (depends)
-rubber bands

57
Q

dynamic-variable resistance testing mode measures

A

not recommended

58
Q

isokinetic- equipment

A

isokinetic dynamometer

59
Q

isokinetic testing mode measures

A

peak torque (ft-lbs or Nm)

60
Q

ioskinetic dynamometer

A

provides accurate assessments of all components of muscular fitness (strength, endurance, + power)

61
Q

descrie speed of isokinetic dynamometer

A

speed is kept at a constant preselected velocity
-thereforfe, any increase in muscular force produces an increased resistance rather than acceleration of the limb

62
Q

velocity range of isokinetic dynamometers

A

0-300 degrees per seocnd

63
Q

what are easily measured with isokinetic dynamometers

A

agonist / antagonist ratios

64
Q

in physical therapy, isokinetic machine is more/less accurate than manual muscle testing

A

more

65
Q

historically what have isokinetic dynamometer measures of strength been used for

A

measures of strength between limbs have been used to determine when an athlete can return to play

66
Q

gold standard for measuring dynamic strength

A

with a linear transducer + force plates
-however, these pieces of equipment are expensive + not practical

67
Q

most common method of dynamic testing

A

1-RM

68
Q

1-RM

A

the max weight that can be lifted for 1 complete repetition of the movement through the full ROM

69
Q

what does 1-RM truly measure

A

truly ONLY measures maximum strength at the WEAKEST point in the ROM (sticking point)

70
Q

what coincides with the “sticking point”

A

the weakest point in the ROM

71
Q

weakest points in the ROM are the product of what

A

-length tension relationship for a muscle + the joint is moves
-the changes in the moment arm throughout the ROM

72
Q

when performing dynamic strength assessments, what equipment can be used

A

-free weights
-machines

73
Q

DCER testing equipment- free weights

A

-require more neuromuscular coordination to stabilize body parts and maintain balance
-spotter(s) needed
-less reliability in testing because of the greater amount of variables to control
-not Ideal for beginners
-ideal for clients that want to improve at a specific exercise (i.e., bench press) or if the client’s program is going to include specific exercises

74
Q

DCER testing equipment- dynamic constant resistance exercise machines

A

-no spotter(s) needed
-limit joint ROM and plane of movement
-large weight increments…potentially less accurate
-not useful for individuals with very short limbs or very large limb/body circumferences

75
Q

primary role of the spotter

A

to help protect the lifter from injury

76
Q

with the exception of power exercises free-weight exercises performed with the bar moving over the head, on the back, in front of the shoulders, or passing over the face (bench press, squats, lying tricep extensions, etc.) require how many spotters

A

1 or more

77
Q

the spotter should be how strong

A

at least as strong + at least as tall as the client performing the exericse

78
Q

what should be done for overhead exercises + exercises where the bar is placed on the back or in front of the shoulders

A

should ideally be performed inside a power rack

79
Q

when spotting over-the-face exercises what grip should be used to lift/lower the bar

A

alternated or narrower than the client’s

80
Q

when spotting heavy loads what should be done

A

establish base of support + flat-back position

81
Q

how to spot dumbell exercises

A

at the wrists

82
Q

where do spotters help the client move the weight to

A

proper starting position
-make sure type of liftoff is agreed upon before starting the lift

83
Q

when spotting, don’t assist until when

A

until the concentric velocity is 0 + starting to move eccentrically
-or the lifter asks for help

84
Q

general procedures for 1-RM assessment

A

-ensure that the client understands the lift and assessment that is being performed; explain all procedures and allow for any questions they may have

-ask the client for an estimation of what they think there 1-RM will be for the current lift; if they aren’t sure, ask them what they normally lift on that exercise + how many repetitions; if they don’t perform the exercise regularly have them perform a repetition-maximum on a light weight (estimate 1-RM from the RM value) + perform a 1-RM at a later date

-have the client perform a light general warm-up (i.e., 30-40% of their HRR) for roughly 3-5 minutes

-have the client perform the movement pattern unloaded

-have the client perform warm-up set with a load that would allow them to perform 5-10 “easy” repetitions (e.g. 30-50% of their estimated 1-RM)

-client rests for 2 minutes

-have the client perform a 2nd warm-up set with a load that would allow them to perform roughly 3-5 repetitions (e.g., 60-80% of their estimated 1-RM)

-client rests for 2-4 minutes

-have the client perform a near-maximal (e.g. 90% of 1RM) set for 2-3 repetitions

-client rests for 2-4 minutes

-have the client attempt 1-RM by raising the weight up to estimated 1-RM; if client is successful add 2-5% of additional weight to the lift; if client wasn’t successful client rests for 2-4 minutes

-keep making attempts until client reaches 1-RM (goal is for client to reach max within 3-5 attempts)

85
Q

what do you do if client isn’t sure of what their 1-RM might be

A

ask them what they normally lift on that exercise and how many repetitions

-if they don’t perform the exercise regularly have them perform a repetition-maximum on a light weight (estimate 1-RM from the RM value) + perform a 1-RM at a later date

86
Q

first warmup set of 1-RM assessment

A

5-10 “easy repetitions”
(e.g. 30-50% of their estimated 1-RM)

87
Q

second warmup set of 1-RM assessment

A

3-5 repetitions
(e.g., 60-80% of their estimated 1-RM)

88
Q

third warmup set of 1-RM assessment

A

2-3 repetitions
near-maximal (e.g. 90% of 1RM)

88
Q

if 1-RM is successful what do you do

A

add 2-5% of additional weight

88
Q

goal is for client to reach max within how many attempts

A

3-5

89
Q

describe warmup stages

A

1st warmup set
2 min rest
2nd warmup set
2-4 min rest
3rd warmup set
2-4 min rest
1-RM
2-4 min rest; continue until reaches 1-RM

90
Q

if you are testing a client for overall fitness and health and they are planning on doing extensive resistance training you may want to perform what

A

multi 1-RM test battery

91
Q

6 test battery includes which workouts

A

-bench press
-bicep curl
-lat pulldown
-leg extension
-leg curl
-leg press

92
Q

what 2 values are determined from multi 1-RM test battery

A

-max is determined in each lift
-then, strength-to-body-mass ratios are calculated for each lift

93
Q

multi 1-RM test battery point system

A

excellent: 48-60
good: 37-47
average: 25-36
fair: 13-24
poor: 0-12

94
Q

dynamic muscular endurace testing tests ability of a muscle to do what

A

-execute repeated contractions over a period of time sufficient to cause muscular fatigue
OR
-maintain a specific % of MVC or 1-RM for a prolonged period of time

95
Q

while muscular endurance is often thought to be very different from muscular strength…

A

there are multiple studies that show a strong relationship between muscular strength + endurance

95
Q

what do both muscular strength + endurance rely on

A

-anaerobic metabolism
-strong + coordinated neuromuscular recuirtment

96
Q

aerobic endurance

A

uses aerobic metabolism + is a measure of the entire body

97
Q

muscular endurace uses aerobic/anaerobic metabolism

A

anaerobic metabolism
-muscle/joint specific

98
Q

stronger relationship between muscular strength + muscular endurance OR muscular sendurance + aerobic endurance

A

muscular strength + muscular endurance

99
Q

2 categories of dynamic muscular endurance testing

A

-absolute muscular endurance
-relative muscular endurance

100
Q

absolute muscular endurance

A

number of reps performed at a given resistance

101
Q

YMCA bench press test is a test of absolute/relative muscular endurance

A

absolute

102
Q

relative muscular endurace

A

number of reps performed at a % of max (pre + post-testing)

103
Q

dynamic muscular test battery

A

7 exercises with load prescribed based off bodyweight of client, maximum number of 15 repetitions performed for each exercise)

104
Q

dynamic muscular test battery tests absolute/relative muscular endurance

A

relative

105
Q

dynamic muscular endurance tests are weight bearing or non-weight bearing

A

can be either

106
Q

weight-bearing may be difficult for which clients

A

overweight

107
Q

non-weight bearing may be difficult for which clients

A

smaller than average

108
Q

dynamic muscular endurance testing

weight bearing

A

-push up
-pull up

109
Q

dynamic muscular endurance testing

non-weight bearing

A

-YMCA bench press test
-dynamic muscular battery

110
Q

what should ultimately dictate which type of test is used

A

specificity of client’s goals

111
Q

YMCA bench press test

A

absolute muscular endurance test that is non-weight bearing

112
Q

YMCA bench press test develops muscular fitness in which 3 muscles

A

-chest
-anterior shoulder
-elbow extensor

113
Q

what is YMCA bench press test beneficial for

A

assessing upper body muscular endurance and can be correlated to upper body muscular strength even estimating bench press 1-Rm with the following equation

114
Q

males lift how much on YMCA bench press test

A

80lbs

115
Q

females lift how much on YMCA bench press test

A

35lbs

116
Q

YMCA bench press test protocol

A

-spot the client + closely observe the technique
-set the resistance at 80lbs for male clients, 35lbs for female clients
-ensure proper technique for each repetition
-set the metronome cadence at 60 beats/min to establish a rate of 30 repetitions per minute
-have the client beginning with the arms extended and a shoulder-width grip, lower the weight to the chest; then, without pausing, the client should raise the bar to full arm’s length; the movement should be smooth + controlled, with the bar reaching its highest + lowest positions with each beat of the metronome
-terminate the test when the client can no longer lift the barbell in cadence with the metronome
-compare the client’s score to normative values

117
Q

normative data- YMCA bench press, men

A

18-25 years: 29
26-35 years: 26
36-45 years: 22
46-55 years: 16
56-65 years: 12
65+ years: 10

118
Q

normative data- YMCA bench press, women

A

18-25 years: 25
26-35 years: 24
36-45 years: 21
46-55 years: 14
56-65 years: 12
65+ years: 8

119
Q

isometric testing can be used to assess what

A

-muscular strength
-muscular endurance

120
Q

most typical piece of equipment for isometric testing

A

spring-loaded handgrip dynamometer

121
Q

spring-loaded handgrip dynamometer typically measures force between what ____ kg and ____ kg

A

0-100 kg

122
Q

spring-loaded dynamometers

A

as force is applied to the instrument, a spring is compressed + moves an indictor needle

123
Q

studies have shown correlation between handgrip strength + what tests

A

dynamic muscular strength tests

124
Q

body position for handgrip dynamometer

A

-adjust handgrip size
-individual stands
-shoulder adducted and neutrally rotated
-elbow straight or flexed at 90˚
-forearm in neutral position

125
Q

handgrip dynamometer test- what do you do

A

squeeze as hard as possible using 1 brief maximal contraction + NO EXTRANEOUS BODY MOVEMENT

126
Q

handgrip dynamometer- how many trials per hand

A

-3 trials per hand
-1 min rest between trials

127
Q

handgrip dynamometer- what value is used for static strengtrh

A

best value

128
Q

normative data- isometric grip strength, men

A

15-19 years: 90-97
20-29 years: 95-103
30-39 years: 95-103
40-49 years: 88-96
50-59 years: 84-91
60-69 years: 84-90

129
Q

normative data- isometric grip strength, women

A

15-19 years: 53-59
20-29 years: 60-62
30-39 years: 58-62
40-49 years: 54-60
50-59 years: 49-53
60-69 years: 45-47

*EXERCISE PRESCRIPTION LAB (10 decks)

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