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ACSM > Muscle Strength And Endurance > Flashcards

Muscle Strength And Endurance Flashcards

1
Q

Resistance Training

A

physical conditioning that involves progressive use of range of resistive loads and training modalities designed to enhance muscular fitness

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2
Q

Muscle fiber- small to large

A

sarcomere -> myofibril -> myofibrils -> muscle fibers

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3
Q

agonist

A

muscle that is primary mover

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4
Q

synergist

A

muscle that aids in movement

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5
Q

antagonist

A

muscle that opposes movement

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6
Q

Type 1 muscle fibers

A

slow-twitch fiber with a high oxidative capacity

better for endurance activities

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7
Q

type 2 muscle fibers

A

fast twitch fibers with high glycolytic capacity

better force capability and better for strength and power activities

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8
Q

strength training does what for muscle fiber types

A

does not convert fiber types, but can convert muscle fiber sub-types
can alter the involvement of types of muscle fibers in given movement

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9
Q

motor unit is composed of

A

motor neuron and muscle fibers

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10
Q

Motor units consist of:

A

one fiber type and the size of muscle fibers involved varies

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11
Q

Motor unites are recruited

A

from smallest (type 1) to largest (type 2) depending on the force production demands

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12
Q

Lifting 4-6 RM requires

A

higher-threshold motor units

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13
Q

Lifting 12-15 RM

A

recruits lower-threshold motor units

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14
Q

concentric muscle action

A

when a muscle shortens

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15
Q

eccentric muscle action

A

when a muscle lengthens

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16
Q

isometric muscle action

A

when muscle is activated, but no movement occurs at the joint

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17
Q

Highest force produced occurs when

A

during an eccentric muscle action

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18
Q

maximal force produced during

A

isometric muscle action

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19
Q

Exercise is Medicine Connection for Strength and Endurance

A

dynamic and isometric resistance training may have a beneficial effect on BP in normotensive and prehypertensive. Small reductions in BP of 3 mm Hg can reduce the risk of CVD, stoke, and all-cause mortality

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20
Q

Principle of Progression

A

demands placed on the body must be continually and progressively increased over time to achieve long-term gains in muscular fitness
increase weight by 5-10% per week and decrease reps by 2-4 so proper form is maintained

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21
Q

Principle of Frequency

A

2-3 nonconsecutive days of weight training is reasonable for most adults

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22
Q

Principle of Overload

A

body must exercise at a level beyond that which it is normally stressed

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23
Q

Principle of Specificity

A

adaptations to resistance training are specific to muscle actions, velocity of movement, exercise ROM, muscle groups trained, energy systems involved, and intensity and volume of training

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24
Q

DCER- type of resistance training

A

weight lifted does not changed during lifting and lower phase

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25
Q

isokinetic type of resistance training

A

dynamic muscle actions are performed at a constant angular limb velocity
best results come from training at slow, intermediate, and fast velocities to get increased strength at all movement speeds

26
Q

Plyometric mode of resistance training

A

enhances neuromuscular performance with quick, powerful movements that involve rapid stretch of muscle followed by rapid shortening of muscle-
to maximize training adaptations, aim to shorten the time between concentric and eccentric muscle actions

27
Q

plyometric training design

A

start with one set of 6 or 8 reps of lower-intensity drills and gradually progress to several sets of higher-intensity exercises over time
perform more than 40 reps per session appears to be most beneficial

28
Q

Order of exercise with resistance training

A

larger to smaller muscle groups, multiple joint before single joint exercises, heavier weight to be used on multiple joint exercises

29
Q

Training sets should be performed to

A

muscle fatigue not exhaustion
6 RM has greatest effect on muscle strength
20 RM has greatest effect on muscle endurance

30
Q

Training volume

A

ACSM recommends that apparently healthy individuals should train each muscle group to two to four sets to achieve muscular fitness goals

31
Q

Rest intervals

A

to maximize strength- heavier weights and longer rest intervals
to maximize endurance- lighter weights and shorter rest intervals

32
Q

Flexibility definition

A

ROM of a joint or group of joints as per skeletal muscles and not any external forces

33
Q

static flexibility

A

full ROM of a given joint because of external forces

34
Q

dynamic flexibility

A

full ROM achieved by the voluntary use of skeletal muscle in combination with external forces

35
Q

Muscle properties affecting flexibility

A

viscoelastic properties allow skeletal muscles to stretch through a process of creep and stress relaxation

36
Q

Static flexibility

A

holding stretch for 15-30 seconds no more than 4 times

37
Q

Ballistic flexibility

A

involves rapid and bouncing-like movements where the resulting momentum of the body or body segments is used to extend affected joint through full ROM
NOT recommended anymore

38
Q

Proprioceptive Neuromuscular Facilitation (PNF)

A

combining passive stretch with isometric and concentric muscle actions designed to use autogenic and reciprocal inhibition reflexes of Golgi Tendon Organs- (allow muscle and tendon to elongate and achieve greater ROM)

39
Q

Three techniques with PNF

A

hold-relax, contract-relax, hold-relax

passive pre-stretch, passive stretch, contractions

40
Q

Dynamic flexibility

A

uses slow and controlled sport-specific movements that are designed to increase core temp and enhance activity-related flexibility and balance

41
Q

Muscle spindle with regard to flexibility

A

collection of 3-10 intrafusal, specialized muscle fibers that are innervated by gamma motor neurons and provide information about the ROC in muscle length

42
Q

When spindles are stimulated

A

there is a rapid tension development in stretched muscle and inhibited by the antagonist muscle

43
Q

Golgi Tendon Organ in relation to flexibility

A

can provide a response to changes in the amount of tension and the rate of tension development
tension development is inhibited in contracting muscle and initiated in the antagonist muscle

44
Q

Flexibility Program Design

A

to improve flexibility, 2-3 sessions per week for 3-4 weeks may be needed
2-4 reps of each stretch held between 10-30 seconds with goal of holding 60 secs
static stretching can be held at least 10 seconds
PNF stretching should be 6 sec contraction with 10-30 sec assisted stretch

45
Q

BMI formula

A

weight (kg)/ height (cm)^2

46
Q

Overweight classification on growth chart/ obese classification

A

85-95% - overweight

95%+- obese

47
Q

body fat percentages

A

men- 10-22%

women- 20-32%

48
Q

circumference points: abdomen, arm, butt, calf, forearm, hip/thigh, mid-thigh, waist

A

abdomen- horizontal measurement at largest anterior extension around umbilicus, arm- horizontal measurement midway between acromion and olecranon process, butt- feet together largest circumference of butt, calf- horizontal measurement of largest circumference between knee and ankle, forearm- perpendicular to long axis at largest circumference, hip- horizontal measurement at largest circumferences below butt, mid-thigh- knee at 90 midway between hip and patella, waist- narrowest part of torso

49
Q

skinfold measurement assumes

A

⅓ of body fat is subcutaneously

50
Q

skinfold measurment sites: abdomen, triceps, biceps, chest

A

abdomen: vertical fold 2 cm to right of umbilicus
triceps: vertical fold halfway between acromion and olecranon
biceps: vertical fold on belly of bicep 1 cm above tricep site
chest: diagonal fold ½ for men and ⅓ for women between anterior axillary line and nipple

51
Q

skinfold measurement sits: medial calf, midaxillary, subscapular, suprailliac, thigh

A

medial calf: vertical fold at max circumferences on midline of medial border
midaxillary: vertical fold at midaxillary line of xiphoid process of sternim or horizontal fold at xiphoid/sternal border in the axillary line
subscapular: diagonal fold 1-2 in between inferior angle of scapula
suprailliac- diagonal fold in line with natural crest of illiac crest taken in the axillary line immediately superior to illiac crest
thigh- vertical fold on the aneterior midline of the thigh, midway between proximal border or patella and inguinal crease

52
Q

hydrostatic weighing:

A

weight under water is directly proportional to volume of water displaced by body volume

53
Q

Bodpod

A

air displacement plethysmography

54
Q

DEXA

A

low current x ray to measure bone mineral content, body fat, and lean soft tissue mass

55
Q

Weight loss goal

A

5-10% weight loss results in improved overall health

1-2 pounds per week

56
Q

Pregnancy caloric increase

A

300 kcal/day

57
Q

2 nutrients to increase during pregnancy

A

folic acid and iron

58
Q

children’s vitamin D intake

A

600 IU/day

59
Q

adult vitamin D intake

A

800 IU/day

60
Q

Calcium intake a day for adults

A

1200 mg/day for postmenopausal women and older men 70+

ACSM (7 decks)

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