Lecture 4 Flashcards
Muscular Fitness
What is muscular strength?
Muscles ability to exert max force, over one occasion
- Max load
- 3 or less reps to fatigue for greater validity
What is muscular endurance?
Muscles ability to continue to perform successive exertions or many reps
- submax loads
- more than 12 reps to fatigue for greater validity
What is muscular power?
Muscles ability to exert force per unit of time or rate of performing work
- max load in the shortest time
What can the importance of muscular fitness improve or maintain?
- Bone mass
- Muscle mass
- Glucose tolerance
- musculotendinous integrity
- fat free mass & resting metabolic rate
Why should we assess muscular fitness?
- Provide valuable information on clients baseline
- compare to established standards
- develop exercise prescription
- identify weakness in muscle groups
- identify imbalances
- show progressive improvements over time
For the muscle balance ratio 1:1, what muscles are included?
- Hip extensors & flexors
- Elbow extensors & flexors
- Trunk extensors & flexors
- Ankle inverters & evertors
For the muscle balance ratio 3:2, what muscles are included?
- Shoulder extensors & flexors
- Knee extensors & flexors
- Shoulder internal and external rotators
For the muscle balance ratio 3:1, what muscles are included?
- Ankle plantar flexors & dorsiflexors
What are 2 ways that you can assess muscular strength, muscular endurance, & muscular power?
Static
- Dynamometers & cable tensiometers
- Strain gauges and load cells
Dynamic
- Free weight & resistance machines
- Isokinetic machines
What are examples of static muscular strength training?
- Max voluntary isometric contraction (MVIC)
- Spring loaded dynamometers
- Handgrip
- Back and leg
What are some examples of static muscular endurance?
- Endurance
- tests timed to failure
- Flexion
- V-sit
- Entension
- Flat back, extnesion over bench
- Lateral flexors
- Side bridge
What is an examples of dynamic muscular strength training?
- 1RM & predicted (estimated) 1RM
- muscular strength
- 1-RM is gold standard for muscular strength testing
- Absolute strength = 1RM
- Relative strength = 1RM/body mass
How do you get from absolute strength to relative strength?
Divide the weight of the 1RM by the body mass
What are the steps for 1RM testing?
- Warm up sets
- Attempt 1RM at 90% estimation
- Increase weight conservatively
- 3 min rest in between attempts
- Attempt to failure
- 1 RM is the last successful attempt
What are the steps for predicted (estimated) 1RM?
- Warm up sets
- Choose a weight you believe your client will be able to lift 5-8 reps
- Start first set
- Stop client if completes more than 10 reps
- 3 min rest
- Increase weight & complete another set
- The test is complete when the client can’t lift more than 10 reps
- The final weight lifted is considered the absolute multiple RM
What is the equation to calculate the estimated 1RM?
1RM=weight lifted (lb) / (1.0278-0.0278(#of reps completes))
What are some examples of dynamic muscular endurance testing?
- Repetitions to failure
- Crunches, push-ups, pull-ups
What is an example of a muscular power test?
Countermovement vertical jump is common for estimating muscular power in younger populations
