Lecture 5: Resistance Exercise

Question 1

What is the overload principle?

Answer 1

progressive loading for strength or progressive reps for endurance

Question 2

What is the overload principle based off?

Answer 2

anatomy, what does the muscle need power or endurance

Question 3

What is the SAID principle?

Answer 3

specific adaptation to imposed demands

exercise prescribed specific to function

Question 4

What is transfer of training?

Answer 4

carryover of one training leads to gain in another area

increased strength can improve endurance

Question 5

What reversibility principle?

Answer 5

if you don’t use it you lose it

Question 6

How is tension created in a muscle?

Answer 6

by energy stores and blood supply

Question 7

What is muscle fatigue?

Answer 7

diminished response of the muscle

Question 8

What is cardiopulmonary fatigue?

Answer 8

diminished response of the person

Question 9

What is threshold for fatigue?

Answer 9

level of sustainable activity

Question 10

How much is strength decline after age 60?

Answer 10

15% or greater every year

Question 11

When you first start exercising what is the cause of early strength gains?

Answer 11

your body is adapting neurologically so improved motor learning and coordination leading to improved strength not actual hypertrophy

Question 12

What is hypertrophy?

Answer 12

increase size in muscle fibers, increase actin and myosin synthesis

Question 13

What is hyperplasia?

Answer 13

increased number of muscle fibers, limited evidence to support

Question 14

How do muscle fibers adapt during hypertrophy?

Answer 14

fibers convert from type 2b to type 2a

Question 15

How does connective tissue adapt to resistive exercise?

Answer 15

tendons and ligaments increase in strength with resistance exercise (eccentric loads)

load helps tissue heal

Question 16

Why is alignment important during exercise?

Answer 16

putting the muscle in the best position to be maximally worked

Question 17

How should exercises be ordered to combat fatigue?

Answer 17

larger muscles first, multi joint exercises before single joint

Question 18

What happens during first 2-3 weeks of strength training?

Answer 18

neural adaptations, not hyper trophy

Question 19

When does true hypertrophy occur?

Answer 19

6-12 weeks

Question 20

What is most important when considering mode of exercise?

Answer 20

should be patient and outcome specific

for example what does muscle do best and what does patient need that muscle to do

Question 21

What is the main rationale for isometric contraction?

Answer 21

to promote stability and muscle activation

Question 22

What are 3 types of isometric exercise?

Answer 22

1. muscle setting- quad set
2. stabilization exercise- pnf alternating isometrics
3. multiple angle isometrics- 4-6 points in ROM

Question 23

What are characteristics of isometric training?

Answer 23

60% MVC, 6-10 seconds, decreases cramping with repetitive contractions

Question 24

What is rationale for isotonic exercises?

Answer 24

concentric- accelerate

eccentric- decelerate

Question 25

Which provides more load con or Ecc?

Answer 25

eccentric

Question 26

What has greater energy expenditure?

Answer 26

eccentric more efficient

Question 27

What has increased muscle soreness?

Answer 27

eccentric increases DOMS

Question 28

What is a precaution to resistance exercise?

Answer 28

the valsalva maneuver, encourage pts to breath during exercise especially those with high BP

Question 29

What is difference between over training and over worked?

Answer 29

over training- decline in performance

over worked- decline in strength

Question 30

What is DOMS?

Answer 30

delayed on set muscle soreness, 12-24 hours post exercise

Question 31

What are contraindications to resistance exercise?

Answer 31

pain, inflammation, severe caridopulmonary dz

Question 32

What is an appropriate intensity for patients 50-60 y.o?

Answer 32

60-80% 1 RM

Question 33

Under what age should children not perform resistive exercise?

Answer 33

6 years old

Question 34

For pre-pubescent year children what are guidelines?

Answer 34

low loads and intensity, limit 2 times per week, caution with eccentrics

Question 35

What are guidelines for patients older then 60?

Answer 35

monitor vitals, 40-60% 1 RM

48 hour break between sessions

avoid flexion dominant exercises