Muscle Performance Flashcards
functional strength
ability of neuromuscular system to produce, reduce and control forces during functional activities
anaerobic power
single burst of high intensity
aerobic power
repeated bursts of less intense muscle activity
what do fatigue tests measure
when performance on repeated testing falls below 50% of maximum voluntary contraction
list 7 factors that influence muscle performance
structural neurological metabolic psychological/cognitive diuse/deconditioning aging injury/disease
how would structural factors specifically influence MP
Cross-sectional area fiber arrangement & length fibre type distribution length tension realationship force velocity curve
will we every lose the ability to make muscle gains?
NO
metabolic factors
fatigue (peripheral./local)
metabolic diseases
neurological factors
motor unit recruitment
fatigue (central)
neuromuscular coordination
Injury factors
DOMS
direct muscular injury
inhibition of muscular function due to pain or inflammation
contraindications to resistance exercise
acute inflammation/inflammatory disease joint effusion severe CV disease fracture joint muscle/pian during AROM or isometric testing
what are the adaptations to resistance exercise
neurological morphological hormonal CT metabolic & vascular
what adaptions are included in neurological changes
number of motor units
rate and synchronization of MU
motor learning
improved coordination
what are the morpgological adaptations
hypertrophy
hyperplasia
fibre type adaptations
describe the fibre type adaptations
type 2 fibres get bigger & Type 2b turn into Type 2a to become more fatigue resistant
list what hormones you would see during acute hormonal response during tissue growth
testosterone insulin GH catecholamines cortisol
describe the adaptations of the metabolic/vascular system
higher lactic acid tolerance
increased storage capacity of energy substances
relative decrease of mitochondrial density and capillary bed density but with a subsequent increase in surface area
is there an absolute or relative muscle strength difference in genders?
there is an absolute muscle strength increase in males causes by hormonal differences but no relative muscle strength difference
what are the 4 training principles
overload
specificity
reversibility
individuality
what are the unique features of eccentric exercise
efficiency
muscle damage
repeated bout effect
what are some of the positives to using eccentric exercise (efficiency)
muscle and tendon contribute to force production
force 2-3x that of concentric
greater increase in neural and morphological adaptations
greater muscle flexibility
lower metabolic demand
fewer motor units recruited = greater force per active motor unit
with acute bout of eccentrics we see:
damage to muscle cell leading to myofibre necrosis and inflammation & impaired muscle performance after because of DOMS
describe the EIMD response
immediate structural damage & inflammation (6-12 hours pain starts peaks at 48-72 hours) gone 5-7 days later
creates favorable adaptive change
Repeated bout effect
change in optimal sarcomere length
protective adaption
increased muscle spring stiffness that creates more resistance to strain
how will eccentric training effect the length tension curve
shift it to the right which will allow the muscle fibres to operate at longer lengths with increased stability
peak tension will occur at longer length
what are some clinical applications of eccentrics
rehab & injury prevention
tendinopathy
- facilitates optimal adaptations in tendon
- isometric & heavy slow resistance training
athletic performance increase
elderly pop
- lower metabolic cost
-combat sarcopenia & maintain bone density
increased flexibility
what are the 4 different types of resistance exercises
manual resistance
isometric exercise
dynamic exercise
circuit resistance training
ACSM general recommendations for resistance training
multi-joint before single-joint
large before small muscle groups
higher before lower intensity
Load for novice strength
60-70%
load for advanced strength
80-100%
load for power
0-60%
load for hypertrophy for novice
70-85%
load for hypertrophy for advanced
70-100%
load for endurance
<70%
Power sets /reps
1-3 sets , 3-6 reps
strength sets for novice/intermediate/reps
1-3 sets , 8-12 reps
strength sets for advanced /reps
2-6 sets , 1-8 reps
hypertrophy sets for novice/intermediate/reps
1-3 sets /8-12 reps
hypertrophy advanced sets/reps
3-6 sets, 1-12 reps
endurance sets/reps
2-4 sets, 10-25 reps
Rest intervals for power, strength & hypertrophy
2-3 min rest unless lower intensity then 1-2 min
endurance rest interval
30 sec- 1 min rest
what is the ACSM recommendation for repetition velocity?
slow to moderate velocity for novices
2:4 concentric/eccentric
what instructions should you give novices ?
accelerate through concentric phase and control through eccentric
what are our rehab goals for frequency of resistance exercise?
recruiting the correct muscle
motor learning
activation & movement patterning
using low loads when tissue health is impaired
what is the frequency recommended for a novice
2-3 x
what is the frequency recommended for an intermediate ?
3x week if total body
4x if using upper/lower body split
what is the recommended frequency for an advanced ?
4-6 x/ week
what is the frequency for maintenance
1-2 x week
how much should we progress for upper limb movements
2-10 pounds
how much should we progress for lower limb
5-15 pounds
define the stretch shortening cycle
lengthening movement (eccentric) quickly followed by a shortening movement (concentric)
when is plyometrics contraindications
inflammation, pain, significant instability
how often should we use plyometrics
should be done 2 sessions per week in the late stages of rehab, with 48-72 hours of rest
how many foot contacts for beginner
80-100
how many foot contacts for intermediate
100-120
how many foot contacts for advanced
120-140
what three ages do you need to be aware of when working with children
chronological age
biological age
training age
what are the initial guidelines for training children
2-3x a week 8-15 reps rest for 1-3 min short in duration play orientated correct technique & low resistance
what is the goal for older adults resistance training ?
maintain or increase muscle performance & bone mass
initial guidelines for older adults
2 days per week 40-60% OF 1 RM 1-3 SETS 8-12+ reps 1-3 mins of rest 8-10 exercises of major muscle groups use functional movements
goal for childhood & adolescence
bone mass accrual
use impact activities
goals for during adulthood
maintain bone mass
goals for older adulthood with osteopenia/osteoporosis
fall prevention/maintain bone mass
