Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

EXCI 455 > LECTURE TEN: Resistance Training > Flashcards

LECTURE TEN: Resistance Training Flashcards

1
Q

What is (%) the decline in peak muscle force between the ages of 40-65?

A

25% in 25 years (about 1 % per year)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

During the aging process, there are changes in muscle strength:

1) Motor ____ die off,
2) Muscle ____ die.
3) Type __ (AKA ___-twitch) degenerate before Type ___ (AKA ___-twitch)
4) There’s a _______ of a few fibers by neighbouring Type ___.
5) There is a(n) ______ in size of rescuing motor units.
6) There is a change in Type 1 vs. Type 2 ____.

A

1) Motor NEURONS die off
2) Muscle FIBERS die
3) Type 2 (fast twitch) degenerate before Type 1 (slow twitch)
4) There’s a RE-INNERVATION of a few fibers by neighbouring type 1 motor neurons.
5) There is an INCREASE in size of rescuing motor units
6) There is a change in Type 1 vs Type 2 RATIO.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Name 2 main structural changes to the neuromuscular junction in OAs that leads to decreased signal transmission.

What is the result?

A

1) Flattening of cell membrane containing the receptors: this increases the distance between receptors, and decreases the quality of the transmission.
2) The myelin sheath infiltration on the junction migrates into the synaptic cleft and can block the acetylcholine, decreasing signal transmission.

This results in a decrease in SPEED and STRENGTH of the muscle contraction.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What is a body-composition related benefit of Resistance training?

A

Increases in:

  • lean tissue mass
  • metabolic rate
  • daily energy expenditure

Results in decreased body fat up to 9%!

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What is a blood pressure related benefit of Resistance Training?

A

Small decrease in resting SBP and DBP, resulting in decreased risk of stroke and coronary artery disease.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What is a bone-mass related benefit of Resistance Training?

A

Improve bone health, reducing risk of osteoporosis.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What is a glucose tolerance related benefit of Resistance Training?

A

Improvements in glucose tolerance and insulin resistance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What is a blood lipids related benefit of Resistance Training?

A

lowering total cholesterol and trigylceride levels.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Reductions of only ___ mmHg in SBP and DBP lowers stroke risk by 14% and 17% respectively, and the risk of coronary artery disease by 9% and 6% respectively.

A

2 mmHg

*small reductions in BP can make a HUGE difference!

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Is Resistance Training as effective as Aerobic Training in reducing blood pressure and insulin resistance in OA?

A

NO.

Aerobic will decrease BP by 3-5 mmHg, RT will decrease BP by 2-3 mmHg.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What was the goal of the 1990 Fiataron et al study, “High Intensity Strength Training in Nonagenarians?”

A

Goal: determine the feasibility and the physiological effects of high intensity RT in frail OAs.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What were the clinical characteristics of the 10 subjects from the Fiataron et al 1990 study?

(Age, Fall history, habitual assistive device use, chronic diseases per person, daily medications)

A
  • Age: 86-96 (mean 90.2 +/- 1.1)
  • Number of subjects with history of falls= 8/10
  • Number of subjects using assistive devices = 7/10
  • Number of chronic diseases per person = 4.5 +/- 0.6
  • Number of daily medications per person = 4.4 +/- 0.8
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What were the Exercise Program Parameters of the 1990 Fiataron et al. study?

Duration, Frequency, Intensity, Type of RT?

A 
Duration = 8 weeks
Frequency = 3x/week
Intensity = 50-80% 1 RM

RT Type = progressing RT (3 sets of 8 reps = 24 total), both concentric and eccentric contractions.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

How did the Exercise Program of the 1990 Fiataron et al. study progress?

A

Week 1 = Load 50% 1 RM
Week 2-8= Load 80% 1 RM

*1 RM remeasured every 2 weeks

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

How was safety monitored in the 1990 Fiataron et al. study?

What did they find?

A

HR and BP monitored

They found little variation during training; less than 10 mmHg change in SBP, and less than 5 BPM.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What were the results (physical parameters and functional) of the 1990 Fiataron et al. study?

A

Physical Parameters:

Improvements in:

  • knee extensor strength (174%)
  • Mid thigh muscle area increase by 9%

Functional Level:

  • 48% improvement in tandem gait speed
  • no change in habitual gait speed
  • 2 subjects no longer needed canes at end of training
  • 1/3 subjects who couldn’t initially rise from a chair without using arms was now able to!

GOOD!!!

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

The capacity of muscle cells to exert force increases and decreases relative to the ______ placed on the _______ system.

A

The capacity of muscle cells to exert force increases and decreases relative to the DEMANDS placed on the MUSCULAR system.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

“OAs who live a sedentary lifestyle cause a decreased demand on muscle; this leads to muscle cells decrease in size. The net result of this is a decrease in muscle strength and mechanical force.”

This is an example of the ______ Principle in OA.

A

OVERLOAD principle.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Name 3 pros and 2 cons of fixed-weight machines for OAs.

A

PROS

  • can target the larger muscle groups more efficiently because the body is quite stable.
  • easier for proper movement technique in speed and quality
  • low risk of injury if load is right.

CONS

  • minimal load can be too much for frail OAs
  • Increments in resistance can be too large for some frail OAs.
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

What is the main difference between seated and standing cable pulley machines?

A

Standing demands postural muscle involvement, making it closer to mimicking ADLs

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Resistance bands and free weights have certain benefits over fixed weight machines. Name 4 that apply to both bands and free weights.

Name 2 benefits that only apply to resistance bands.

A

Pros for BOTH bands & free weights:

  • More convenient
  • endless variations of exercise
  • takes some skill to learn proper technique
  • functional movement patterns that mimic both every day activities and sport-specific

Pros for BANDS:

  • easier for movement initiation (bands start with little resistance, get harder as you pull!)
  • lower risk of injury
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

When selecting RT exercises for OAs, you should stress all major muscle groups so that ________ ________ can be maintained. You should incorporate both _____ and _____ joint exercises for maximal effect

A
  • muscular balance

- single and multi-joint

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Which exercises are closest to ADLs? Single or multi-joint?

A

MULTI JOINT.

ex: squat, lunge, leg press, stair step

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

What % of 1 RM represents a heavy, moderate, and light load?

A 
90%+ = heavy
70-90% = moderate
<70%= light
25
Q

What test can you use for frail OAs instead of the 1 RM test?

A

8 RM

= about 80% of 1RM; 8-9 reps

26
Q

What is the proper load for beginner lifter OAs to increase dynamic muscular strength?

A

45-50% 1 RM for beginners,

27
Q

What is the load needed for advanced lifter OAs to stimulate muscle cell hypertrophy and strength development?

A

80% of 1 RM for advanced

28
Q

Until what % 1RM can Frail OAs tolerate?

A

80% 1 RM

29
Q

What was the purpose of the Hunter et al 2001 study, High Resistance vs Variable Resistance Training in Older Adults?

A

PURPOSE: compare the effects of high resistance training 3 times per week at 80% 1 RM, with 3 times per week variable resistance training (once weekly each at 80%, 65%, 50% 1 RM) in OAs.

30
Q

What were the methods of the Hunter et al 2001 study, High Resistance vs Variable Resistance Training in Older Adults?

(length of intervention, age group, methods of measuring body composition and strength, how often 1RM was remeasured)

A
  • 6 months RT intervention
  • men and women over 60
  • body composition measured before and after 25 weeks of training
  • densitometry, strength by isometric tests, difficulty performing daily activity tasks (DATs) by measuring HR, VO2, electromyography, RPE
  • 1 RM measured every 25 days during 6 months

DAT= walking, climbing stairs, walking while carrying weight (30% of subject’s max isometric elbow strength)

31
Q

What were the results of the Hunter et al 2001 study, High Resistance vs Variable Resistance Training in Older Adults?

A
  • The high resistance and variable resistance groups increased FFM
  • both increased strength significantly
  • no change in O2 uptake during DATs
  • significant time effect for HR and RPE during DATs
  • greater decrease in normalized integrated electromyography during the carry task in variable resistance group over high resistance group and controls.
32
Q

What was the conclusion of the Hunter et al 2001 study, High Resistance vs Variable Resistance Training in Older Adults?

A

“Despite similar increases in strength and FFM, the variable resistance group decreased difficulty of performing the carry task more than the high resistance group.”

33
Q

Why should large muscle groups in lower and upper body be prioritized when training OA?

A

To increase HEALTH BENEFITS of….

  • body composition
  • bone mass
  • blood pressure
  • glucose tolerance
  • blood lipids
  • increase performance benefits (ex: walking endurance).
34
Q

Why should you always exercise larger muscle groups first?

A

To allow increased intensity and decreased muscle fatigue in large muscle groups.

35
Q

What number of sets should you not exceed in OA? Should you go to failure?

A

2-3 sets max;

You should NOT go to failure with OAs, especially those with CV problems, since a sudden rise in BP can be triggered.

36
Q

At what point during a set does the BP and HR rise highest?

A

During the last few reps of a set.

37
Q

What % 1 RM and rep range should you use when training for strength?

A

Load (% 1RM) = 60-80%

Reps = 8-10

38
Q

What % 1 RM and rep range should you use when training for power in OAs?

A

Load (% 1RM) = 40-60%

Reps = 6-10

39
Q

What % 1 RM and rep range should you use when training for muscular endurance?

A

Load (% 1RM) = 65% or less

Reps = 12-15

40
Q

To improve functional capacities of OA, should we focus more on training muscle STRENGTH or POWER?

A

POWER!

  • They are both super important, but on a functional level, power is closer to what we need to do in daily life (ex: getting up from a seat)
41
Q

Resistance Training is the most effective and least costly way to…(2)

A
  • Preserve independent living in OA

- Improve health and longevity in OA

42
Q

Which of the following areas of physical function are better improved by resistance training, and which are better improved by power training?

  • Balance
  • Chair Rise Time
  • Gait Speed
  • Strength
A
  • Balance = power
  • Chair Rise Time = power
  • Gait Speed = power
  • Strength= resistance

*The specificity principle states that a program based on RT will help strength more than power. To improve power, you need to specifically train for it.

43
Q

What is the relevance for functional activities of the following muscle groups:

  • Ankle dorsiflexion and plantar flexion
  • Knee Flexion and extension
  • Hip abduction and adduction
  • Abdominals
  • Chest
  • Back
  • Biceps and Triceps
  • Shoulders
A
  • Ankle dorsiflexion and plantar flexion = walking, mobility, getting up from chair
  • Knee Flexion and extension = all mobility activities and fall prevention
  • Hip abduction and adduction = lateral stability and increased stability with walking
  • Abdominals = core stability, posture, balance, and mobility
  • Chest = pushing, carrying objects, and upper body control during gait
  • Back = pulling activities, posture of the spine
  • Biceps and Triceps = many ADLs, like grocery carrying and getting dressed
  • Shoulders = carrying things, and reducing the impact of falls
44
Q

What are the most prominent postural changes observable as adults age?

A
  • Kyphosis in upper back
  • Flexion in knees
  • Forward head posture
45
Q

What is periodization?

A

A planned cycle of training variables, including volume and intensity, to reduce risk of overtraining.

46
Q

How do you periodize RT for OA?

A
  • Start with low resistance, and gradually increase.

- volume starts high, and slowly decreases as participants get used to exercise exertion.

47
Q

What are the basic FITT principles for an OA Beginner’s Home RT Program?

A

UB:

  • light resistance (cans, light weights 2-5 lbs)
  • 1-3 sets, 8-10 reps
  • full ROM
  • external support for balance
  • light resistance, calisthenic program to improve movement and ROM. For LB, progress to heavier RT.
    ex: shoulder raises, wall push ups, knee lifts, toe/heel raises, arm curls…
48
Q

What are the basic FITT principles for an OA Beginner’s Gym RT Program?

A
  • order exercises large to small muscle groups.
  • RT 60-75% 1 RM; gradually add resistance over time to 80% 1 RM, or equivalent of 10 RM- 15 RM range.
  • start 1 set, progress to 3 over 12 weeks
  • rest 2-3 min between sets, until recovered.

ex: leg press, knee extensions/flexions, calf raises, bench press, seated rows…

49
Q

What are the basic FITT principles for an OA Long-Term Periodized Gym Program?

A
  • 12 week cycle
  • 3 days/week
  • active rest 2 weeks
  • 60-75% 1RM (mon), 80-85% 1 RM (wed), 40-60% 1RM (fri).
  • 1 set initially, progress to 3

ex: leg press, squat, knee extensions, knee curls, arm curls, etc.

50
Q

What is the main difference between a beginner’s RT program and a long term RT program?

A

The long term program can be periodized, planned to change resistance and volume.

51
Q

What is the main difference between a home and gym RT program for OA beginners?

A

Home = low risk and convenient

Gym = increased resistance vs. home

52
Q

How long should a warm up be before RT?

A

minimum 10 minutes

53
Q

How do you progress an RT program?

A

Start low resistance, gradually add reps, load, and sets.

54
Q

To what extent should you explore the ROM about a joint with RT exercises?

A

Conduct exercises through a full pain-free ROM, and avoid hyperextension.

55
Q

What should you do if an exercises causes pain?

A
  • Discontinue/adapt exercise

- decrease resistance

56
Q

Describe proper breathing technique in RT?

A
  • Inhale during release phase

- Exhale during exertion phase

57
Q

How long should rest be between RT sessions involving the same muscle group?

A

48 hours!

58
Q

Do OAs need more time to recover and rest between sets and sessions, vs. YA?

A

YES. They experience more muscle fatigue.

EXCI 455 (13 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions