Lecture 11: Resistance Training

Question 1

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

Answer 1

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

Question 2

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

Answer 2

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

Question 3

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

Answer 3

improvements in glucose tolerance and insulin resistance

Question 4

What is the conclusion

Answer 4

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

Question 5

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

Answer 5

safe, effective, convenient and enjoyable

Question 6

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

Answer 6

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

Question 7

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

Answer 7

less than or equal to 65%

12-15 reps

Question 8

What are the methods

Answer 8

• 6 month intervention
• men and women over 60
• measured before and after: body comp, strength, difficulty in performing ADL’s
• repeated measures of ANOVA

Question 9

should not exceed _____ sets for the OA

Answer 9

2-3

Question 10

Why should you exercise larger muscle groups first

Answer 10

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

Question 11

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

Answer 11

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

Resistance had a better effect on strength

Question 12

Daily activity tasks were:

Answer 12

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

Question 13

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

Answer 13

Yes- Pioneer study in 1990

High intensity Strength training in Nonagenarians (+90)

Question 14

What 4 the 4 stages of the overload principle

Answer 14

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

Question 15

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

Answer 15

1. can target the larger muscle groups more efficiently
2. easier for proper movement technique
3. low risk of injury is load is right

Question 16

What is resistance

Answer 16

Resistance is also known as load

• the amount of force exerted against working muscles
• expressed in absolute (lbs/kg) or relative terms (%)

Question 17

What should be a priority in a training program for OA

Answer 17

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

Question 18

What RM is heavy, moderate and light

Answer 18

• greater than or equal to 90 = heavy
• 70-90 = moderate
• less than 70 = light

Question 19

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

Answer 19

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

Question 20

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

Answer 20

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

Question 21

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

Answer 21

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

Question 22

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

Answer 22

80% 1RM 8-9 reps

Question 23

What are 2 structural changes in the neuromuscular junction

Answer 23

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

Question 24

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

Answer 24

No, aerobic training = 3-5 mmHg decrease

RT = 2-3 mmHg decrease

Question 25

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

Answer 25

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

Question 26

What were the results

Answer 26

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

Question 27

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

Answer 27

40-60% | 6-10 reps

Question 28

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

Answer 28

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

Question 29

Frail OA can tolerate loads up to?

Answer 29

80% 1RM

Question 30

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

Answer 30

improves bone health and reduces the risk of osteoporosis

Question 31

What are the important muscular groups for functional activities in PA

Answer 31

Lower body, upper body, core

Question 32

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

Answer 32

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

Question 33

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

Answer 33

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

Question 34

Lower back pain

Answer 34

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

Question 35

Why should this be a priority? | to increase _________(body comp, bone mass, glucose tolerance, blood lipids) and __________(walking endurance)

Answer 35

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

Question 36

What is the overload principle in OA

Answer 36

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

Question 37

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

Answer 37

1. Preserve independent living in OA | 2. Improve health and longevity in OA

Question 38

How to select exercises: | Stress all major muscle groups so that _______ can be maintained

Answer 38

How to select exercises: | Stress all major muscle groups so that muscular balance can be maintained

Question 39

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

Answer 39

multiple

Question 40

Single joint exercises target?

Answer 40

one specific muscle group

Question 41

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

Answer 41

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

Question 42

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

Answer 42

60-80% | 8-10 Reps

Question 43

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

Answer 43

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

Question 44

What were the improvements in Functional Level

Answer 44

- 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

Question 45

Multiple joint exercises target?

Answer 45

more than one muscle group

Question 46

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

Answer 46

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

Question 47

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

Answer 47

1. minimal resistance can be too great for frail OA | 2. increments in resistance can be too larger for frail OA

Question 48

Is power or resistance training better for ADL's

Answer 48

power

Question 49

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

Answer 49

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

Question 50

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

Answer 50

- 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%

Question 51

What was the goal of the pioneer study

Answer 51

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

Question 52

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

Answer 52

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

Question 53

What is the proper load for OA (beginner)

Answer 53

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

Question 54

``` 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? ```

Answer 54

- 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

Question 55

blood lipids

Answer 55

lowering cholesterol and triglyceride levels