Muscle Strength And Endurance Flashcards
Resistance Training
physical conditioning that involves progressive use of range of resistive loads and training modalities designed to enhance muscular fitness
Muscle fiber- small to large
sarcomere -> myofibril -> myofibrils -> muscle fibers
agonist
muscle that is primary mover
synergist
muscle that aids in movement
antagonist
muscle that opposes movement
Type 1 muscle fibers
slow-twitch fiber with a high oxidative capacity
better for endurance activities
type 2 muscle fibers
fast twitch fibers with high glycolytic capacity
better force capability and better for strength and power activities
strength training does what for muscle fiber types
does not convert fiber types, but can convert muscle fiber sub-types
can alter the involvement of types of muscle fibers in given movement
motor unit is composed of
motor neuron and muscle fibers
Motor units consist of:
one fiber type and the size of muscle fibers involved varies
Motor unites are recruited
from smallest (type 1) to largest (type 2) depending on the force production demands
Lifting 4-6 RM requires
higher-threshold motor units
Lifting 12-15 RM
recruits lower-threshold motor units
concentric muscle action
when a muscle shortens
eccentric muscle action
when a muscle lengthens
isometric muscle action
when muscle is activated, but no movement occurs at the joint
Highest force produced occurs when
during an eccentric muscle action
maximal force produced during
isometric muscle action
Exercise is Medicine Connection for Strength and Endurance
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
Principle of Progression
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
Principle of Frequency
2-3 nonconsecutive days of weight training is reasonable for most adults
Principle of Overload
body must exercise at a level beyond that which it is normally stressed
Principle of Specificity
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
DCER- type of resistance training
weight lifted does not changed during lifting and lower phase
isokinetic type of resistance training
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
Plyometric mode of resistance training
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
plyometric training design
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
Order of exercise with resistance training
larger to smaller muscle groups, multiple joint before single joint exercises, heavier weight to be used on multiple joint exercises
Training sets should be performed to
muscle fatigue not exhaustion
6 RM has greatest effect on muscle strength
20 RM has greatest effect on muscle endurance
Training volume
ACSM recommends that apparently healthy individuals should train each muscle group to two to four sets to achieve muscular fitness goals
Rest intervals
to maximize strength- heavier weights and longer rest intervals
to maximize endurance- lighter weights and shorter rest intervals
Flexibility definition
ROM of a joint or group of joints as per skeletal muscles and not any external forces
static flexibility
full ROM of a given joint because of external forces
dynamic flexibility
full ROM achieved by the voluntary use of skeletal muscle in combination with external forces
Muscle properties affecting flexibility
viscoelastic properties allow skeletal muscles to stretch through a process of creep and stress relaxation
Static flexibility
holding stretch for 15-30 seconds no more than 4 times
Ballistic flexibility
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
Proprioceptive Neuromuscular Facilitation (PNF)
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)
Three techniques with PNF
hold-relax, contract-relax, hold-relax
passive pre-stretch, passive stretch, contractions
Dynamic flexibility
uses slow and controlled sport-specific movements that are designed to increase core temp and enhance activity-related flexibility and balance
Muscle spindle with regard to flexibility
collection of 3-10 intrafusal, specialized muscle fibers that are innervated by gamma motor neurons and provide information about the ROC in muscle length
When spindles are stimulated
there is a rapid tension development in stretched muscle and inhibited by the antagonist muscle
Golgi Tendon Organ in relation to flexibility
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
Flexibility Program Design
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
BMI formula
weight (kg)/ height (cm)^2
Overweight classification on growth chart/ obese classification
85-95% - overweight
95%+- obese
body fat percentages
men- 10-22%
women- 20-32%
circumference points: abdomen, arm, butt, calf, forearm, hip/thigh, mid-thigh, waist
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
skinfold measurement assumes
⅓ of body fat is subcutaneously
skinfold measurment sites: abdomen, triceps, biceps, chest
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
skinfold measurement sits: medial calf, midaxillary, subscapular, suprailliac, thigh
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
hydrostatic weighing:
weight under water is directly proportional to volume of water displaced by body volume
Bodpod
air displacement plethysmography
DEXA
low current x ray to measure bone mineral content, body fat, and lean soft tissue mass
Weight loss goal
5-10% weight loss results in improved overall health
1-2 pounds per week
Pregnancy caloric increase
300 kcal/day
2 nutrients to increase during pregnancy
folic acid and iron
children’s vitamin D intake
600 IU/day
adult vitamin D intake
800 IU/day
Calcium intake a day for adults
1200 mg/day for postmenopausal women and older men 70+
