Lecture 16 - Biomechanics of Fitness Flashcards

1
Q

what are the 5 goals of physical fitness?

A
  • increase muscle strength (force)
  • increase muscle power (force and velocity)
  • increase flexibility (ROM)
  • increase cardiovascular endurance (whole body)
  • increase local muscular endurance (part of body)
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2
Q

what is resistance training?

A
  • application of external loads on parts of the body against which the subject moves
  • lifting heavy things –> working against gravity (cables allow you to work against gravity on different planes)
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3
Q

what are the 6 ways resistance can be applied to the body?

A
  • free weights
  • body weight positions
  • gravity resistance machines
  • variable weights
  • isokinetic machines
  • programmable machines
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4
Q

what are free weights?

A
  • dumbbells, barbels, kettle bells, etc.
  • simple and inexpensive
  • weight is constant throughout the movement
  • requires control and stability (so less weight can be lifted in comparison to machines)
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5
Q

what muscles are being worked during free weight training?

A
  • agonists
  • antagonists
  • concentric and eccentric muscles
  • stabilizers
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6
Q

what are gravity resistance machines?

A
  • cables
  • limit the motion of the weight to only one or two degrees of freedom
  • safer than free weights because you don’t need as much control
  • remove the need for stabilization
  • less likely to have proper form
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7
Q

what are variable weight machines?

A
  • change the resistance during the range of motion
  • ‘even out’ the length-tension curve (more resistance at optimal length, less when muscle is close to insufficiency)
  • kidney bean/egg shaped cables to change force through ROM –> changes torque/lever arm
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8
Q

what are isokinetic machines?

A
  • use an electric motor to force joint motion to occur at a fixed angular speed
  • isokinetic dynamometer
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9
Q

what are programmable machines?

A
  • very common
  • on-board computer controls the force and speed of the workout over a length of time
  • like an elliptical (can change the resistance etc.)
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10
Q

what are the 3 ways you can measure muscle strength?

A
  • isometric = muscle stays the same length
  • isokinetic = muscle changes length at a constant speed
  • isotonic = muscle maintains a constant force
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11
Q

how do you measure isometric strength?

A
  • measuring the max force produced by a muscle (MVC/ maximum voluntary contraction)
  • compared to MIVC (maximum involuntary contraction) which is slightly larger and induced with electrical stimulation (this is painful)
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12
Q

how can you measure isokinetic strength?

A
  • controlled by an isokinetic dynamometer
  • quantify exercise –> ensures compliance
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13
Q

how can you measure isotonic strength?

A
  • trained with resistance training
  • muscles are producing nearly constant force during the rep (weight doesn’t change)
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14
Q

what is the goal of muscle power?

A
  • to increase both speed and strength (like power lifting)
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15
Q

what is muscle endurance? how do you train it?

A
  • regulated by the cardiovascular system
  • heart and lungs get more effective with training
  • local muscle endurance improves as vascularization improves
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16
Q

what is flexibility?

A
  • amount of ROM you have at a joint
  • active = ROM of forceful joint motion
  • passive = ROM the joint can move
  • passive is always larger