Lecture 12

Question 1

Isometric

Answer 1

contraction without motion
force is product

Question 2

Concentric

Answer 2

dynamic
shortening contraction

Question 3

Eccentric

Answer 3

dynamic
lengthening contraction

Question 4

Isokinetic

Answer 4

concentric or eccentric contraction with constant velocity (speed and direction)

Question 5

Good muscle function is made up of…

Answer 5

power
strength
endurance

each are improved with resistance training

Question 6

Torque

Answer 6

force x moment arm
the ability of a force to produce rotation

Question 7

Moment arm

Answer 7

perpendicular distance from the line of action of the force to the axis of rotation

Question 8

Torque can be altered by

Answer 8

changing force magnitude
changing moment arm length
changing angle between of force and moment arm

Question 9

Power

Answer 9

rate of performing work
power = work/time

power is different from endurance or strength because of the time component

Question 10

Work

Answer 10

magnitude of force acting on an object multiplied by the distance through which the force acts

work = force x distance

Question 11

Force

Answer 11

agent that produces or tends to produce a change in the state of rest or motion of an object

force = mass x acceleration

Question 12

Power can be gained by

Answer 12

increasing the work done in a specific period of time

reducing the amount of time required to produce the work

Question 13

maintaining BMD

Answer 13

power training
did not lead to increased injury or pain

Question 14

Strength

Answer 14

maximum force that a muscle can develop during a single muscle contraction

all are needed for strength–neurological, muscular, biomechanical, cognition/affect

Question 15

Strength training research

Answer 15

exercise intervention programs should be individualized to specifically target muscle mass, strength, and functional capacity

resistance and impact exercise is superior to stretching at improving maximal muscle strength

Question 16

Endurance

Answer 16

the ability of a muscle to sustain forces repeatedly or to generate forces over an extended period of time without fatigue

can be over TIME or repeat contractions

Question 17

Endurance training research

Answer 17

high-intensity circuit training showed reductions in health causing problems like LDL

Question 18

Overload principle

Answer 18

a muscle must be challenged to perform at a level greater than that to which it is accustomed

if the demands remain constant after the muscle has adapted, the level of muscle performance can be maintained but not increased

Question 19

SAID principle

Answer 19

Specific Adaptation to Imposed Demands

specificity is a necessary foundation on which exercise programs should be built

Question 20

Wolff’s law

Answer 20

body systems adapt over time to the stressed placed on them. bone and muscle growth

Question 21

Reversibility principle

Answer 21

adaptive changes are transient unless training-induced improvements are regularly used for functional activities or maintenance program

if you don’t use it, you lose it

Question 22

Gains begin to….

Answer 22

decrease in 1-2 weeks after stopping exercise

Question 23

Determinants of Resistance Exercise Program

Answer 23

alignment
stabilization
intensity
sequence
volume
frequency
duration
mode

Question 24

Alignment

Answer 24

segments with emphasis on fiber orientation

Question 25

Stabilization

Answer 25

proximal or distal joints to prevent substitution/form faults

Question 26

Sequence of exercises

Answer 26

Specific patient population: isolated training, isometric/dynamic, single/multi joints, slow to fast speed

General: multi-joint exercises for strength and power gains

Question 27

Intensity

Answer 27

exercise load/level or resistance

based on goals, extent of impairment, stage of healing, age/general health/fitness level

document –> 10#

Question 28

Volume

Answer 28

total number of repetitions and sets in an exercise session

sets, repetition

Question 29

Repetition

Answer 29

of reps dependent on status and goals

single performance of specific exercise
often within a range rather than exact number
number of reps dependent on pt status and goals

document: 4/15 (4 sets of 15 reps)

Question 30

Sets

Answer 30

predetermined number of consecutive repetitions that are grouped together

separated timed rest
fatigue is the GOAL, if its not achieved, the intensity is too low

document: 4/15 (4 sets of 15 reps)

Question 31

Repetition maximum

Answer 31

greatest amount of weight a muscle can move through the full available ROM, with control, for a specific # of times before fatiguing

Question 32

If you want strength…

Answer 32

1-5 reps per set
80-90% of 1RM

Question 33

If you want growth…

Answer 33

6-12 reps per set
60-80% of 1 RM

Question 34

If you want endurance…

Answer 34

15+ reps per set
>40% of 1 RM

Question 35

Frequency

Answer 35

number of exercise sessions per day or per week

determined by intensity/volume, goals, health status, previous experiences, response to training

document: 4x/wk

Question 36

Duration

Answer 36

exercise is a long-term investment
strength gains early on (2-3 weeks) are based on neural adaptation
have to go for 6-12 weeks of resistance training

Question 37

Mode

Answer 37

form of exercise, the type of muscle contraction that occurs, manner in which exercise is carried out

Question 38

Muscle fatigue

Answer 38

diminished response to exercise due to decreased energy stores, insufficient oxygen, reduced sensitivity, and availability of intracellular calcium, and build-up of H+

Question 39

Signs of muscle fatigue

Answer 39

pain, cramping
shaking
slowing of movement
movements are jerky
can’t move through full ROM
compensating

Question 40

Manual resistance

Answer 40

external force is provided by a therapist. Force can be applied to achieve an isometric, concentric or eccentric contraction.

Question 41

Uses of manual resistance

Answer 41

early stages of an exercise program when the muscle to be strengthened is weak and can overcome only minimal to moderate resistance

when the range of joint movements needs to be carefully controlled