Lecture 2 Flashcards
Definition of strength?
Strength is the production of tension & force
• Strength training = low reps over short time period
Definition of power?
Power is the strength & speed of movement
• Power training = greater intensity over shorter time, here
speed is most commonly manipulated eg plyometrics
Definition of endurance?
Endurance is sustained activity over a period of time
• Endurance training = aerobic power, 2kgs lifted 10 times or hundreds of times?
Describe the overload principle?
– For a muscle to improve performance, a load that
exceeds its capacity must be applied,
– ↑ Strength then ↑ in resistance incrementally,
– ↑ Endurance then ↑ time of muscle contraction or
number of reps
Describe the Specific Adaption Imposed Demands(SAID)?
Specificity of training thus exercises should mimic Fn
– Transfer of training; ↑ strength you moderately ↑
endurance BUT not vice versa.
Name two factors that influence tension
generation in normal skeletal muscle?
Fatigue
– Muscle (local) or Cardiopulmonary (general) fatigue
– Factors that influence fatigue, age, health status,
sedentary lifestyle, co-morbidities.
Recovery From Exercise
Acute exercise 90 – 95% within 3 -4 minutes (most in 1minute)
Age – increases linearly with age, men 25, women 20.
decreases 15 – 20% after 60 years age per decade. (0.3% if
active)
What does fatigue look like?
- Uncomfortable ache or pain in the muscle
- Trembling muscles
- Unintentional slowing of movement with each successive exercise
- Jerky, not smooth movements
- No longer complete full ROM
- Use incorrect movement patterns
- Cannot continue low intensity physical activity
What are four physiological adaptations to resistance exercise?
- Neural Adaptations
– motor co-ordination, learning and increased recruitment. - Skeletal Muscle Adaptations
– Hypertrophy, most NB reason for sustained gains - Vascular and Metabolic Adaptations
- Adaptations of Connective Tissues
– Tendons, ligaments, and connective tissue in
muscle ↑ in strength as well, Bone density ↑
What are the two general principles of resistance
training?
- Examination and Evaluation
2. Preparation for Resistance Exercises
What are some implementation of resistance
exercises?
- Warm Up
- Placement of Resistance
- Direction of Resistance
- Stabilisation
- Intensity of Exercise/Amount of Resistance
- Number of Repetitions, Sets, and Rest Intervals
- Verbal or Written Instructions
- Monitoring the Patient
- Cool Down
What are some precautions for resistance training? (4 things)
- Valsalva Maneuver
– At-risk patients
– Prevention during resistance exercise - Substitute Motions
- Overtraining and Overwork
– Overtraining
– Overwork - Exercise-Induced Muscle Soreness
– Acute muscle soreness
– Delayed-onset muscle soreness (DOMS)
What are some contraindications for resistance exercises?
- Pain
- Inflammation
- Severe Cardiopulmonary Disease
Determinants of Resistance Exercises
“How do I know where to start?”
- Alignment and stabilization ie good form
- Intensity (Gradually ↑ the load, ↑ volume, ↑ frequency,
order of exercises or decrease rest periods ) - The use of Repetition Maximum (RM) (Gives a baseline of dynamic strength)
- Volume (e.g. amount of reps, no evident for best numbers)
• To improve muscle strength;
60-80%of 1RM, 8-12 reps and 2-3 sets
• To improve muscle endurance;
30% (Low weight), 40-50 reps, 3-5 sets - Exercise order (large before small muscle groups)
- Exercise frequency (2-3 sessions per week)
- Duration
- Rest intervals (recovery period) (moderate need 2-3 mins to rest)
- Mode of exercise (Type of muscle contraction, Position for exercise: weight-bearing or nonweight-bearing)
- Velocity of exercise
- Periodization or Variation of Training
- Integration of Function (make exercises like daily life)
What are some accepted norms for resistance exercises?
– Universal bench press 30% body weight
– Universal leg extension 20% body weight
– Universal leg curl 15% body weight
– Universal leg press 50% body weight
Explain the term training load?
Training Load = two-for-two rule:
training load should be increased when an individual
can perform two additional repetitions
(beyond the allotted number) with a given load on
two consecutive resistance training sessions.
