Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

EXCI 455 > Lecture 11: Resistance Training > Flashcards

Lecture 11: Resistance Training Flashcards

1
Q

Give a body weight elastic band and free weight example of lower body RT for calves

A

Body: toe raise
Elastic: Ankle plantar flexion
Free weight: toe raise

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Give a body weight elastic band and free weight example of upper body RT back and arms

A

Body weight for back: quadruped
Elastic back for back: lat pull down
Free weight exercise for arms: tricep kick back

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What are the health related benefits of resistance training for glucose tolerance

A

improvements in glucose tolerance and insulin resistance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What is the conclusion

A

Despite similar increases in strength and FFM, the VR group decreased difficulty performing the carry task more than the HR group

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What are some characteristics and considerations of the type of resistance training

A

safe, effective, convenient and enjoyable

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Give a body weight elastic band and free weight example of lower body RT for thighs

A

Body weight: sit to stand
Elastic: leg extension
Weight: squat

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

in OA if the training goal is muscular endurance
Load?
Reps?

A

less than or equal to 65%

12-15 reps

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What are the methods

A
  • 6 month intervention
  • men and women over 60
  • measured before and after: body comp, strength, difficulty in performing ADL’s
  • repeated measures of ANOVA
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

should not exceed _____ sets for the OA

A

2-3

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Why should you exercise larger muscle groups first

A

to allow increase in intensity and decrease in muscle fatigue in large muscle groups

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

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

A

Power had a greater increase on balance, chair rise time and gait speed

Resistance had a better effect on strength

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Daily activity tasks were:

A

walking, climbing stairs and walking while carrying a weight (30% of the subjects maximum isometric elbow strength)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Can OA 90y/old + perform RT and increase their strength?

A

Yes- Pioneer study in 1990

High intensity Strength training in Nonagenarians (+90)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What 4 the 4 stages of the overload principle

A
  1. OA who live sedentary lifestyle
  2. Demands on muscles decrease
  3. Muscle cells decrease in size
  4. Muscles decrease in strength and mechanical force
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What are the strengths of the fixed weight machines (3)

A
  1. can target the larger muscle groups more efficiently
  2. easier for proper movement technique
  3. low risk of injury is load is right
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What is resistance

A

Resistance is also known as load

  • the amount of force exerted against working muscles
  • expressed in absolute (lbs/kg) or relative terms (%)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What should be a priority in a training program for OA

A

Optimal stimulation of the large muscle groups in the legs and the upper body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

What RM is heavy, moderate and light

A
  • greater than or equal to 90 = heavy
  • 70-90 = moderate
  • less than 70 = light
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Give a body weight elastic band and free weight example of upper body RT for chest

A

Body weight: standing push up
Elastic: seated chest press
Free weight: chest press

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

What was the purpose of the high resistance versus variable resistance training in OA

A

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 well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

How to perform RT in a safe way for OA?

  1. Warm up muscles for ____________
  2. Start with ______ and gradually add reps, intensity (load) and sets
  3. Conduct exercises through a _________
  4. Discontinue or adapt any exercises that ______
  5. Never ________
  6. Avoid __________ joints
  7. Allow ______ between RT sessions using same muscle groups

Keep in ming OA need more time to recover

A

How to perform RT in a safe way for OA?

  1. Warm up muscles for at least 10 minutes
  2. Start with low resistance and gradually add reps, intensity (load) and sets
  3. Conduct exercises through a full pain free ROM
  4. Discontinue or adapt any exercises that cause pain or decrease resistance
  5. Never hold your breath - can increase BP, exhale during exertion and inhale during release phase
  6. Avoid hyperextending joints
  7. Allow 48 hours between RT sessions using same muscle groups

Keep in ming OA need more time to recover

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

In frail OA, a 1-RM might be too intense, what is an alternative?

A

80% 1RM 8-9 reps

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

What are 2 structural changes in the neuromuscular junction

A
  1. 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
  2. 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
24
Q

Is resistance training as effective as aerobic training to decrease bp and insulin resistance

A

No, aerobic training = 3-5 mmHg decrease

RT = 2-3 mmHg decrease

25
Q

What were the exercise parameters of the program
Duration?
Frequency?
Intensity?

A 
Duration = 8 weeks
Frequency = 3 x per week
Intensity = 50-80% 1 RM
26
Q

What were the results

A

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

27
Q

in OA if the training goal is power
Load?
Reps?

A

40-60%

6-10 reps

28
Q

What is the main difference between seated and standing cable pulley machines

A

Standing = postural muscles much more involved and mimics ADL’s more

29
Q

Frail OA can tolerate loads up to?

A

80% 1RM

30
Q

What are the health related benefits of resistance training for bone mass

A

improves bone health and reduces the risk of osteoporosis

31
Q

What are the important muscular groups for functional activities in PA

A

Lower body, upper body, core

32
Q

Give a body weight elastic band and free weight example of upper body RT for shoulder

A

Body weight: tricep dip
Elastic band: lateral raise
Weight: shoulder press

33
Q

The highest BP and HR will occur in the las few reps of a set, avoid?

A

Avoid sets to failure in OA especially in those with CV problems

34
Q

Lower back pain

A

increased strength and vertebral = maintain muscular balance = decrease in low back pain muscles

35
Q

Why should this be a priority?

to increase _________(body comp, bone mass, glucose tolerance, blood lipids) and __________(walking endurance)

A

to increase health benefits (body comp, bone mass, glucose tolerance, blood lipids) and performance benefits (walking endurance)

36
Q

What is the overload principle in OA

A

The capacity of the muscle cells to exert force increases relative to the demands placed on the muscular system

37
Q

In Resistance Training two of the most effective and least costly ways to?

A
  1. Preserve independent living in OA

2. Improve health and longevity in OA

38
Q

How to select exercises:

Stress all major muscle groups so that _______ can be maintained

A

How to select exercises:

Stress all major muscle groups so that muscular balance can be maintained

39
Q

Are single joint or MJ exercises closer to activities of daily living

A

multiple

40
Q

Single joint exercises target?

A

one specific muscle group

41
Q

What are the health related benefits of resistance training for blood pressure

A

small decrease in resting systolic and diastolic bp = decrease in risk of stroke and coronary artery disease

42
Q

in OA if the training goal is strength
Load?
Reps?

A

60-80%

8-10 Reps

43
Q

What are the 5 steps in the aging process for change in muscle strength

A
  1. motor neurons die off
  2. muscle fibers die
  3. reinnervation of a few fibers by close type 1 motor neurons
  4. inc size of rescuing motor units
  5. change in the ratio of type 1 vs type 2 ration
44
Q

What were the improvements in Functional Level

A
  • 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
45
Q

Multiple joint exercises target?

A

more than one muscle group

46
Q

Give a body weight elastic band and free weight example of lower body RT for hamstring

A

Body: knee flexion
Elastic: knee flexion
Weight: romanian deadlift

47
Q

What are the weaknesses of the fixed weight machines (2)

A
  1. minimal resistance can be too great for frail OA

2. increments in resistance can be too larger for frail OA

48
Q

Is power or resistance training better for ADL’s

A

power

49
Q

What is the load for healthy OA who are advanced lifters 80% 1RM is recommended to stimulate______?

A

80% of 1RM recommended to stimulate muscle cell hypertrophy and strength development

50
Q

What were the results
How many subjects completed the program
What was the attendance
Where were the improvements in the physical parameters

A
  • 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%
51
Q

What was the goal of the pioneer study

A

To determine the feasibility and the physiological effects of high RT in frail OA

52
Q

What are the health related benefits of resistance training for body composition

A

increase in lean tissue mass + metabolic rate + daily energy expenditure = decrease in body fat up to 9 %

53
Q

What is the proper load for OA (beginner)

A

-45-50% of 1-RM needed to increase dynamic muscular strength

54
Q 
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?
A
  • 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
55
Q

blood lipids

A

lowering cholesterol and triglyceride levels

EXCI 455 (12 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions