Lecture 11: Resistance Training Flashcards
Give a body weight elastic band and free weight example of lower body RT for calves
Body: toe raise
Elastic: Ankle plantar flexion
Free weight: toe raise
Give a body weight elastic band and free weight example of upper body RT back and arms
Body weight for back: quadruped
Elastic back for back: lat pull down
Free weight exercise for arms: tricep kick back
What are the health related benefits of resistance training for glucose tolerance
improvements in glucose tolerance and insulin resistance
What is the conclusion
Despite similar increases in strength and FFM, the VR group decreased difficulty performing the carry task more than the HR group
What are some characteristics and considerations of the type of resistance training
safe, effective, convenient and enjoyable
Give a body weight elastic band and free weight example of lower body RT for thighs
Body weight: sit to stand
Elastic: leg extension
Weight: squat
in OA if the training goal is muscular endurance
Load?
Reps?
less than or equal to 65%
12-15 reps
What are the methods
- 6 month intervention
- men and women over 60
- measured before and after: body comp, strength, difficulty in performing ADL’s
- repeated measures of ANOVA
should not exceed _____ sets for the OA
2-3
Why should you exercise larger muscle groups first
to allow increase in intensity and decrease in muscle fatigue in large muscle groups
In the review paper that combined 16 studies on the effects of resistance and power training on physical function and strength what was the trend
Power had a greater increase on balance, chair rise time and gait speed
Resistance had a better effect on strength
Daily activity tasks were:
walking, climbing stairs and walking while carrying a weight (30% of the subjects maximum isometric elbow strength)
Can OA 90y/old + perform RT and increase their strength?
Yes- Pioneer study in 1990
High intensity Strength training in Nonagenarians (+90)
What 4 the 4 stages of the overload principle
- OA who live sedentary lifestyle
- Demands on muscles decrease
- Muscle cells decrease in size
- Muscles decrease in strength and mechanical force
What are the strengths of the fixed weight machines (3)
- can target the larger muscle groups more efficiently
- easier for proper movement technique
- low risk of injury is load is right
What is resistance
Resistance is also known as load
- the amount of force exerted against working muscles
- expressed in absolute (lbs/kg) or relative terms (%)
What should be a priority in a training program for OA
Optimal stimulation of the large muscle groups in the legs and the upper body
What RM is heavy, moderate and light
- greater than or equal to 90 = heavy
- 70-90 = moderate
- less than 70 = light
Give a body weight elastic band and free weight example of upper body RT for chest
Body weight: standing push up
Elastic: seated chest press
Free weight: chest press
What was the purpose of the high resistance versus variable resistance training in OA
The purpose was to compare the effects of high resistance training 3 times a week at 80% 1RM with 3 times a week variable resistance 80, 65 and 50% 1RM in older adults
How to perform RT in a safe way for OA?
- Warm up muscles for ____________
- Start with ______ and gradually add reps, intensity (load) and sets
- Conduct exercises through a _________
- Discontinue or adapt any exercises that ______
- Never ________
- Avoid __________ joints
- Allow ______ between RT sessions using same muscle groups
Keep in ming OA need more time to recover
How to perform RT in a safe way for OA?
- Warm up muscles for at least 10 minutes
- Start with low resistance and gradually add reps, intensity (load) and sets
- Conduct exercises through a full pain free ROM
- Discontinue or adapt any exercises that cause pain or decrease resistance
- Never hold your breath - can increase BP, exhale during exertion and inhale during release phase
- Avoid hyperextending joints
- Allow 48 hours between RT sessions using same muscle groups
Keep in ming OA need more time to recover
In frail OA, a 1-RM might be too intense, what is an alternative?
80% 1RM 8-9 reps
What are 2 structural changes in the neuromuscular junction
- Flattening of the cell membrane containing the receptors which leads to an increase in the distance btwn receptors and decrease in the quality of transmission
- Myelin sheath infiltration, it can migrate to synaptic cleft and partly block acetylcholine which will decrease signal transmission which will decrease the speed and strength of the muscle contraction
Is resistance training as effective as aerobic training to decrease bp and insulin resistance
No, aerobic training = 3-5 mmHg decrease
RT = 2-3 mmHg decrease
What were the exercise parameters of the program
Duration?
Frequency?
Intensity?
Duration = 8 weeks Frequency = 3 x per week Intensity = 50-80% 1 RM
What were the results
HR and VR groups increases in FFM, strength
No significant change occurred during DAT
Time effect for heart rate and perceived exertion. Greater decrease in normalized integrated electromyography during the carry test in the VR group
in OA if the training goal is power
Load?
Reps?
40-60%
6-10 reps
What is the main difference between seated and standing cable pulley machines
Standing = postural muscles much more involved and mimics ADL’s more
Frail OA can tolerate loads up to?
80% 1RM
What are the health related benefits of resistance training for bone mass
improves bone health and reduces the risk of osteoporosis
What are the important muscular groups for functional activities in PA
Lower body, upper body, core
Give a body weight elastic band and free weight example of upper body RT for shoulder
Body weight: tricep dip
Elastic band: lateral raise
Weight: shoulder press
The highest BP and HR will occur in the las few reps of a set, avoid?
Avoid sets to failure in OA especially in those with CV problems
Lower back pain
increased strength and vertebral = maintain muscular balance = decrease in low back pain muscles
Why should this be a priority?
to increase _________(body comp, bone mass, glucose tolerance, blood lipids) and __________(walking endurance)
to increase health benefits (body comp, bone mass, glucose tolerance, blood lipids) and performance benefits (walking endurance)
What is the overload principle in OA
The capacity of the muscle cells to exert force increases relative to the demands placed on the muscular system
In Resistance Training two of the most effective and least costly ways to?
- Preserve independent living in OA
2. Improve health and longevity in OA
How to select exercises:
Stress all major muscle groups so that _______ can be maintained
How to select exercises:
Stress all major muscle groups so that muscular balance can be maintained
Are single joint or MJ exercises closer to activities of daily living
multiple
Single joint exercises target?
one specific muscle group
What are the health related benefits of resistance training for blood pressure
small decrease in resting systolic and diastolic bp = decrease in risk of stroke and coronary artery disease
in OA if the training goal is strength
Load?
Reps?
60-80%
8-10 Reps
What are the 5 steps in the aging process for change in muscle strength
- motor neurons die off
- muscle fibers die
- reinnervation of a few fibers by close type 1 motor neurons
- inc size of rescuing motor units
- change in the ratio of type 1 vs type 2 ration
What were the improvements in Functional Level
- no change in habitual gait speed but 48% improvement in tandem gait speed
- two subjects no longer used canes at the end of the training
- One of three subjects who could not initially rise from a chair without use of the arms became able to do so
Multiple joint exercises target?
more than one muscle group
Give a body weight elastic band and free weight example of lower body RT for hamstring
Body: knee flexion
Elastic: knee flexion
Weight: romanian deadlift
What are the weaknesses of the fixed weight machines (2)
- minimal resistance can be too great for frail OA
2. increments in resistance can be too larger for frail OA
Is power or resistance training better for ADL’s
power
What is the load for healthy OA who are advanced lifters 80% 1RM is recommended to stimulate______?
80% of 1RM recommended to stimulate muscle cell hypertrophy and strength development
What were the results
How many subjects completed the program
What was the attendance
Where were the improvements in the physical parameters
- 9/10 completed the program
- Attendance: 98.8%
- Improvement in physical parameters:
- -knee extension strength improved by 174%
- -Mid thigh muscle area improved by 9%
What was the goal of the pioneer study
To determine the feasibility and the physiological effects of high RT in frail OA
What are the health related benefits of resistance training for body composition
increase in lean tissue mass + metabolic rate + daily energy expenditure = decrease in body fat up to 9 %
What is the proper load for OA (beginner)
-45-50% of 1-RM needed to increase dynamic muscular strength
For the progressive resistance training Which flexors and extensors were worked What type of contractions What was the week 1 load What was the week 2-8 load What did they do for safety?
- knee
- concentric and eccentric
- week 1: 50% 1RM
- week 2-8: 80% 1RM
- Safety: monitor HR and BP less than 10 for SBP and less than 5 BPM
blood lipids
lowering cholesterol and triglyceride levels
