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PHTH 527 > Muscle Performance > Flashcards

Muscle Performance Flashcards

1
Q

What are the three elements of muscle performance?

A
  1. Strength
  2. Endurance
  3. Power
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2
Q

______ ______ = ability of neuromuscular system to produce, reduce and control forces during functional activities.

A

functional strength

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3
Q

_____ = maximum force that a muscle or muscle group can generate

A

strength

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4
Q

_______ = ability of a muscle or muscle group to repeat or sustain force.

A

endurance

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5
Q

______ = ability to produce a force quickly.

A

power

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6
Q

What can power be broken down into?

A
  1. Anaerobic power

2. Aerobic power

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7
Q

What are 5 examples of ways to measure strength?

A
  1. Dynamometry
  2. Manual muscle tests
  3. 1-rep max
  4. Functional testing
  5. Cable tensiometry
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8
Q

Isokinetic dynamometers can measure muscular ________.

A

endurance

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9
Q

Fatigue tests = when performance on repeated testing falls below ___% max voluntary contraction.

A

50

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10
Q

What are 5 examples of measurements of muscular power?

A
  1. Vertical jump test
  2. Single leg hop for distance
  3. Power clean
  4. Med ball throw for distance
  5. Margaria-Kalamen power test
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11
Q

What are 7 factors that influence muscle performance?

A
  1. Structural
  2. Neurological
  3. Metabolic
  4. Psychological/cognitive
  5. Disuse/deconditioning
  6. Aging
  7. Injury and disease
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12
Q

_______ = age related loss of skeletal mass, strength, and quality

A

sarcopenia

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13
Q

Decrease in muscle mass begins as early as age ____.

A

25

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14
Q

Strength declines = ___% per decade in 50’s and 60’s and by ___% per decade thereafter.

A

15;30

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15
Q

By age 80, ___% of muscle is lost.

A

50

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16
Q

Is power, strength or endurance least effected by aging?

A

Endurance

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17
Q

What are 5 CI’s to resistance exercise?

A
  1. Acute inflammation/inflammatory disease
  2. Joint effusion
  3. Severe CV disease
  4. Fracture
  5. Joint/muscle pain during AROM or isometric testing
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18
Q

What are 3 pre-exercise precautions?

A
  1. Medications and general health status
  2. Fatigue/inadequate recover
  3. Nutrition/hydration
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19
Q

What are 2 considerations during resistance exercise?

A
  1. Proper execution

2. Reports of pain, dizziness, or unusual shortness of breath

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20
Q

What are 2 follow up considerations with resistance exercise?

A
  1. Cool down

2. Expected and unexpected sensations

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21
Q

What are 5 adaptations to resistance exercise?

A
  1. Neurological
  2. Morphological
  3. Hormonal
  4. Connective tissue
  5. Other (metabolic and vascular)
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22
Q

___________ adaptations = source of initial rapid strength gains in 1st 4-8 weeks

A

neurological

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23
Q

What are 4 examples of neurological adaptations within the first few weeks of resistance training?

A
  1. Increased number of MU’s recruited
  2. Increased rate and synchronization of MU recruitment
  3. Motor learning
  4. Improved coordination
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24
Q

What are 3 morphological adaptations to resistance exercise?

A
  1. Hypertrophy
  2. Hyperplasia (debated)
  3. Fiber type adaptations
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25
Q

What 5 hormones are critical to tissue growth and remodelling during the acute hormonal response to resistance exercise?

A
  1. Testosterone
  2. Insulin
  3. GH
  4. Catelcholamines
  5. Cortisol
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26
Q

The tensile strength of tendons and ligaments increase within the body of these tissues and at their attachment to _____.

A

bone

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27
Q

_____ and ______ thick in response to resistance training.

A

fascia; cartilage

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28
Q

What 3 things increase in borns in response to resistance exercise?

A
  1. BMD
  2. Bone diameter
  3. Strength
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29
Q

In response to resistance training there is a relative ______ in mitochondrial density.

A

decrease

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30
Q

There is an _______ storage capacity of E substrates in response to resistance training.

A

increase

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31
Q

In response to resistance exercise, there is a relative _______ in capillary bed density.

A

decrease

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32
Q

Although there is no difference in strength relative to CSA between genders, males have a greater _______ amount of hypertrophy.

A

absolute

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33
Q

Males have __-__X greater levels of testosterone.

A

20-30

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34
Q

Overall, women are ___% weaker in terms of absolute muscle strength.

A

40

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35
Q

In terms of absolute muscle strength, women UE are __% weaker than mens.

A

45%

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36
Q

In terms of absolute muscle strength, women LE are __% weaker than mens.

A

30

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37
Q

What are the 4 training principles?

A
  1. Overload
  2. Specificity
  3. Reversibility
  4. Individuality
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38
Q

Detraining occurs within ___-___ weeks after stopping resistance training

A

1-2

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39
Q

The greatest magnitude forces in muscle occur when an external force exceeds that produced by the muscle and the muscle lengthens, producing an _________ contraction and ________ work.

A

eccentric; negative

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40
Q

What are 3 unique features of eccentric exercise?

A
  1. Efficiency
  2. Muscle damage
  3. Repeated bout effect
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41
Q

Eccentric contractions = force __-__X that of concentric.

A

2-3

42
Q

Eccentric contractions have lower _______ demand compared to concentric.

A

metabolic

43
Q

Eccentric contractions have _____ motor units recruited for a given load compared to concentric, thus ______ force per active motor unit.

A

fewer; greater

44
Q

With an acute bout of eccentrics, biopsy shows damage to muscle cell, contractile and cytoskeletal elements of the muscle fibre - leads to myofibril _______ and ________.

A

necrosis; inflammation

45
Q

When does inflammation peak after a single bout of eccentrics?

A

48-72 hours

46
Q

Acute adaptation may occur due to EIMD and the repeated bout effect via what 4 mechanisms?

A
  1. Change optimal muscle length
  2. Groups of fragile, stress-susceptible fibres reduced after first bout of eccentrics, leaving the stronger fibres
  3. Changes at MU level
  4. Changes at NMJ
47
Q

Chronic use of eccentric contractions results in __________ adaptation.

A

protective

48
Q

What may chronic adaptation resulting in increase muscle spring stiffness be due to ?

A

Change sin muscle protein titin

49
Q

The length tension curve will shift to the ___ with eccentric training.

A

right

50
Q

What does a length tension curve shift to the right result in ?

A
  1. Muscle fibres operate at longer lengths while avoiding descending limb of curve
  2. Increase in stability at longer lengths
  3. Peak tension will occur at longer lengths
51
Q

What are 5 clinical adaptations of eccentric training?

A
  1. Rehabilitation and injury prevention
  2. Tendinopathy
  3. Athletic performance
  4. Elderly population
  5. Increased flexibility
52
Q

What two optimal adaptations in tendons are seen due to eccentric training?

A
  1. Increased tensile strength

2. Improve energy storage capability

53
Q

What are the 4 different types of resistance exercise?

A
  1. Manual resistance
  2. Isometric exercise
  3. Dynamic exercise
  4. Circuit resistance training
54
Q

___% of max voluntary contraction to improve strength in isometric exercise.

A

60

55
Q

How long should you hold an isometric exercise?

A

6-10s

56
Q

When performing an isometric exercise, apply resistance at ___-___ diff points in ROM if doing multiple angle isometrics.

A

4-6

57
Q

During isometric exercise, emphasize ______ during contraction.

A

exhalation

58
Q

During dynamic constant resistance exercise, a muscle is challenged maximally at one point in the ROM, which is known as the ______ _____.

A

sticking point

59
Q

With dynamic ______ resistance exercise, the goal is to vary the resistance throughout the exercise to maintain a _______ force.

A

variable; constant

60
Q

What are the 5 types of dynamic resistance exercise?

A
  1. constant
  2. variable
  3. elastic
  4. isokinetic
  5. body weight
61
Q

Is there possibly more joint shear in OKC or CKC exercises?

A

OKC

62
Q

Does OKC or CKC have better isolation ?

A

OKC

63
Q

Does OKC or CKC encourage internal stabilization?

A

CKC

64
Q

Is OKC or CKC exercises easier to cheat in with substitute motions?

A

CKC

65
Q

What are 3 general ACSM recommendations for basic workout structures?

A
  1. Multi-joint before single-joint exercises
  2. Large before small muscle group exercises
  3. Higher before lower intensity exercises
66
Q

What are 5 training variables?

A
  1. Load
  2. Volume
  3. Rest intervals
  4. Repetition velocity
  5. Frequency
67
Q

______ = 0-60% of 1RM

A

power

68
Q

_____ = 60-70% (novice), 80-100% (advanced) of 1RM

A

strength

69
Q

_______ = 70-85% (novice), 70-100% of 1RM

A

hypertrophy

70
Q

_______ = < 70% of 1RM

A

endurance

71
Q

________ = sets x reps x loads

A

volume

72
Q

_______ = 1-3 sets, 3-6 reps

A

power

73
Q

_______ = 1-3 set, 8-12 reps (novice); 2-6 sets, 1-8 reps (advanced)

A

strength

74
Q

________ = 1-3 sets, 8-12 reps (novice); 3-6 sets, 1-12 reps (intermediate)

A

hypertrophy

75
Q

______ = 2-4 sets, 10-25 reps

A

endurance

76
Q

How long of a rest interval should you take for power, strength and hypertrophy training? For endurance?

A

2-3 min; 30s - 1min

77
Q

ACSM recommends ____ to _______ repetition velocity for novices.

A

slow - moderate

78
Q

Repetition velocity for novices = __:__ ratio conc:eccen

A

2:4

79
Q

How often should someone workout out a week for maintenance?

A

1-2 X

80
Q

What are 4 rehab goals?

A
  1. Recruiting the correct muscle
  2. Motor learning
  3. Activation and movement patterning
  4. Using low load when tissue health is impaired
81
Q

________ = a temp decline in physical performance associated with cumulative fatigue in healthy individuals participating in high intensity, high volume exercise programs with inadequate rest intervals .

A

overtraining

82
Q

__________ = breaking up training program into period and building systematic variation in exercise intensity and reps, sets or frequency at regular intervals over a specified period of time.

A

periodization

83
Q

ACSM recommends __-__lbs progression for UE and __-__ lbs progression for LE.

A

2-10; 5-15

84
Q

When prescribing exercises for pt’s, we should consider frequency in relation to what three things?

A
  1. The integrity of the tissue/pt
  2. The volumes prescribed
  3. The goals of your exercise program
85
Q

________ = stretch-shortening cycle-lengthening movement (eccentric) quickly followed by a shortening movement (concentric)

A

plyometrics

86
Q

A shorter ________ phase leads to more effective and powerful plyometric movement b/c stored E is used efficiently.

A

amortization

87
Q

What are 3 CI’s to plyometrics?

A
  1. Inflammation
  2. Pain
  3. Sig joint instability
88
Q

Plyometrics require sufficient foundation of _____, _____ and ______ coordination.

A

strength; core; balance

89
Q

Plyometrics should be used in the ________ stages of rehab.

A

advanced

90
Q

Adequate rest ie. __ session per week with ___-___ hours rest between plyometric sessions.

A

2; 48-72

91
Q

In order to be ready for plyometric exercises, ensure muscular strength and endurance on effected side are within ___% of strong side.

A

20%

92
Q

Plyometrics for beginners = ___-___ contacts/session

A

80-100

93
Q

Plyometrics for intermediate = ___ -____ contacts/session

A

100-120

94
Q

Plyometrics for advanced = ____-____ contacts/session

A

120-140

95
Q

Loss of _____ increases the risk of falls, limits mobility and function, and may reduce independence and QOL

A

strength

96
Q

The goal of PA and bone health during childhood and adolescence = bone mass ______.

A

accrual

97
Q

Bone mass peaks at age ___.

A

20

98
Q

Mode to increase bone mass = ________ activities.

A

impact

99
Q

The goal of PA and bone health during adulthood = bone mass ______.

A

maintenance

100
Q

The goal of PA and bone health during adulthood with osteopenia/osteoporosis = bone mass ______ and ____ prevention.

A

maintenance; fall

PHTH 527 (10 decks)

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