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PHTH 527 > Muscle Performance > Flashcards

Muscle Performance Flashcards

1
Q

functional strength

A

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

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2
Q

anaerobic power

A

single burst of high intensity

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3
Q

aerobic power

A

repeated bursts of less intense muscle activity

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4
Q

what do fatigue tests measure

A

when performance on repeated testing falls below 50% of maximum voluntary contraction

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5
Q

list 7 factors that influence muscle performance

A 
structural 
neurological 
metabolic 
psychological/cognitive 
diuse/deconditioning 
aging 
injury/disease
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6
Q

how would structural factors specifically influence MP

A 
Cross-sectional area 
fiber arrangement & length 
fibre type distribution 
length tension realationship 
force velocity curve
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7
Q

will we every lose the ability to make muscle gains?

A

NO

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8
Q

metabolic factors

A

fatigue (peripheral./local)

metabolic diseases

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9
Q

neurological factors

A

motor unit recruitment
fatigue (central)
neuromuscular coordination

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10
Q

Injury factors

A

DOMS
direct muscular injury
inhibition of muscular function due to pain or inflammation

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11
Q

contraindications to resistance exercise

A 
acute inflammation/inflammatory disease 
joint effusion 
severe CV disease 
fracture 
joint muscle/pian during AROM or isometric testing
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12
Q

what are the adaptations to resistance exercise

A 
neurological 
morphological
hormonal 
CT 
metabolic & vascular
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13
Q

what adaptions are included in neurological changes

A

number of motor units
rate and synchronization of MU
motor learning
improved coordination

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14
Q

what are the morpgological adaptations

A

hypertrophy
hyperplasia
fibre type adaptations

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15
Q

describe the fibre type adaptations

A

type 2 fibres get bigger & Type 2b turn into Type 2a to become more fatigue resistant

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16
Q

list what hormones you would see during acute hormonal response during tissue growth

A 
testosterone 
insulin 
GH 
catecholamines 
cortisol
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17
Q

describe the adaptations of the metabolic/vascular system

A

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

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18
Q

is there an absolute or relative muscle strength difference in genders?

A

there is an absolute muscle strength increase in males causes by hormonal differences but no relative muscle strength difference

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19
Q

what are the 4 training principles

A

overload
specificity
reversibility
individuality

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20
Q

what are the unique features of eccentric exercise

A

efficiency
muscle damage
repeated bout effect

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21
Q

what are some of the positives to using eccentric exercise (efficiency)

A

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

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22
Q

with acute bout of eccentrics we see:

A

damage to muscle cell leading to myofibre necrosis and inflammation & impaired muscle performance after because of DOMS

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23
Q

describe the EIMD response

A

immediate structural damage & inflammation (6-12 hours pain starts peaks at 48-72 hours) gone 5-7 days later
creates favorable adaptive change

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24
Q

Repeated bout effect

A

change in optimal sarcomere length
protective adaption
increased muscle spring stiffness that creates more resistance to strain

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25
Q

how will eccentric training effect the length tension curve

A

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

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26
Q

what are some clinical applications of eccentrics

A

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

27
Q

what are the 4 different types of resistance exercises

A

manual resistance
isometric exercise
dynamic exercise
circuit resistance training

28
Q

ACSM general recommendations for resistance training

A

multi-joint before single-joint
large before small muscle groups
higher before lower intensity

29
Q

Load for novice strength

A

60-70%

30
Q

load for advanced strength

A

80-100%

31
Q

load for power

A

0-60%

32
Q

load for hypertrophy for novice

A

70-85%

33
Q

load for hypertrophy for advanced

A

70-100%

34
Q

load for endurance

A

<70%

35
Q

Power sets /reps

A

1-3 sets , 3-6 reps

36
Q

strength sets for novice/intermediate/reps

A

1-3 sets , 8-12 reps

37
Q

strength sets for advanced /reps

A

2-6 sets , 1-8 reps

38
Q

hypertrophy sets for novice/intermediate/reps

A

1-3 sets /8-12 reps

39
Q

hypertrophy advanced sets/reps

A

3-6 sets, 1-12 reps

40
Q

endurance sets/reps

A

2-4 sets, 10-25 reps

41
Q

Rest intervals for power, strength & hypertrophy

A

2-3 min rest unless lower intensity then 1-2 min

42
Q

endurance rest interval

A

30 sec- 1 min rest

43
Q

what is the ACSM recommendation for repetition velocity?

A

slow to moderate velocity for novices

2:4 concentric/eccentric

44
Q

what instructions should you give novices ?

A

accelerate through concentric phase and control through eccentric

45
Q

what are our rehab goals for frequency of resistance exercise?

A

recruiting the correct muscle
motor learning
activation & movement patterning
using low loads when tissue health is impaired

46
Q

what is the frequency recommended for a novice

A

2-3 x

47
Q

what is the frequency recommended for an intermediate ?

A

3x week if total body

4x if using upper/lower body split

48
Q

what is the recommended frequency for an advanced ?

A

4-6 x/ week

49
Q

what is the frequency for maintenance

A

1-2 x week

50
Q

how much should we progress for upper limb movements

A

2-10 pounds

51
Q

how much should we progress for lower limb

A

5-15 pounds

52
Q

define the stretch shortening cycle

A

lengthening movement (eccentric) quickly followed by a shortening movement (concentric)

53
Q

when is plyometrics contraindications

A

inflammation, pain, significant instability

54
Q

how often should we use plyometrics

A

should be done 2 sessions per week in the late stages of rehab, with 48-72 hours of rest

55
Q

how many foot contacts for beginner

A

80-100

56
Q

how many foot contacts for intermediate

A

100-120

57
Q

how many foot contacts for advanced

A

120-140

58
Q

what three ages do you need to be aware of when working with children

A

chronological age
biological age
training age

59
Q

what are the initial guidelines for training children

A 
2-3x a week 
8-15 reps 
rest for 1-3 min 
short in duration 
play orientated 
correct technique &amp; low resistance
60
Q

what is the goal for older adults resistance training ?

A

maintain or increase muscle performance & bone mass

61
Q

initial guidelines for older adults

A 
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
62
Q

goal for childhood & adolescence

A

bone mass accrual

use impact activities

63
Q

goals for during adulthood

A

maintain bone mass

64
Q

goals for older adulthood with osteopenia/osteoporosis

A

fall prevention/maintain bone mass

PHTH 527 (3 decks)

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