Muscle Performance Flashcards
What are the three elements of muscle performance?
- Strength
- Endurance
- Power
______ ______ = ability of neuromuscular system to produce, reduce and control forces during functional activities.
functional strength
_____ = maximum force that a muscle or muscle group can generate
strength
_______ = ability of a muscle or muscle group to repeat or sustain force.
endurance
______ = ability to produce a force quickly.
power
What can power be broken down into?
- Anaerobic power
2. Aerobic power
What are 5 examples of ways to measure strength?
- Dynamometry
- Manual muscle tests
- 1-rep max
- Functional testing
- Cable tensiometry
Isokinetic dynamometers can measure muscular ________.
endurance
Fatigue tests = when performance on repeated testing falls below ___% max voluntary contraction.
50
What are 5 examples of measurements of muscular power?
- Vertical jump test
- Single leg hop for distance
- Power clean
- Med ball throw for distance
- Margaria-Kalamen power test
What are 7 factors that influence muscle performance?
- Structural
- Neurological
- Metabolic
- Psychological/cognitive
- Disuse/deconditioning
- Aging
- Injury and disease
_______ = age related loss of skeletal mass, strength, and quality
sarcopenia
Decrease in muscle mass begins as early as age ____.
25
Strength declines = ___% per decade in 50’s and 60’s and by ___% per decade thereafter.
15;30
By age 80, ___% of muscle is lost.
50
Is power, strength or endurance least effected by aging?
Endurance
What are 5 CI’s to resistance exercise?
- Acute inflammation/inflammatory disease
- Joint effusion
- Severe CV disease
- Fracture
- Joint/muscle pain during AROM or isometric testing
What are 3 pre-exercise precautions?
- Medications and general health status
- Fatigue/inadequate recover
- Nutrition/hydration
What are 2 considerations during resistance exercise?
- Proper execution
2. Reports of pain, dizziness, or unusual shortness of breath
What are 2 follow up considerations with resistance exercise?
- Cool down
2. Expected and unexpected sensations
What are 5 adaptations to resistance exercise?
- Neurological
- Morphological
- Hormonal
- Connective tissue
- Other (metabolic and vascular)
___________ adaptations = source of initial rapid strength gains in 1st 4-8 weeks
neurological
What are 4 examples of neurological adaptations within the first few weeks of resistance training?
- Increased number of MU’s recruited
- Increased rate and synchronization of MU recruitment
- Motor learning
- Improved coordination
What are 3 morphological adaptations to resistance exercise?
- Hypertrophy
- Hyperplasia (debated)
- Fiber type adaptations
What 5 hormones are critical to tissue growth and remodelling during the acute hormonal response to resistance exercise?
- Testosterone
- Insulin
- GH
- Catelcholamines
- Cortisol
The tensile strength of tendons and ligaments increase within the body of these tissues and at their attachment to _____.
bone
_____ and ______ thick in response to resistance training.
fascia; cartilage
What 3 things increase in borns in response to resistance exercise?
- BMD
- Bone diameter
- Strength
In response to resistance training there is a relative ______ in mitochondrial density.
decrease
There is an _______ storage capacity of E substrates in response to resistance training.
increase
In response to resistance exercise, there is a relative _______ in capillary bed density.
decrease
Although there is no difference in strength relative to CSA between genders, males have a greater _______ amount of hypertrophy.
absolute
Males have __-__X greater levels of testosterone.
20-30
Overall, women are ___% weaker in terms of absolute muscle strength.
40
In terms of absolute muscle strength, women UE are __% weaker than mens.
45%
In terms of absolute muscle strength, women LE are __% weaker than mens.
30
What are the 4 training principles?
- Overload
- Specificity
- Reversibility
- Individuality
Detraining occurs within ___-___ weeks after stopping resistance training
1-2
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.
eccentric; negative
What are 3 unique features of eccentric exercise?
- Efficiency
- Muscle damage
- Repeated bout effect