Muscle strength lecture Flashcards
Name 6 effects of immobilisation on muscle
A decrease of muscle fibre size
A decrease in total muscle weight
Decrease in resting levels of glycogen and ATP
Decrease in muscle tension production
Decrease in muscle contraction time
More rapid drop in ATP levels with exercise
Define strength
Maximum force a muscle can develop during a single contraction
Define endurance
Ability of a muscle to sustain forces repeatedly over a period of time
Define power
Rate of performing work (work = force x distance)
What is resistance exercise and give examples
Designed to induce muscle contraction and improve muscle strength, endurance and power
What are the ACSM guidelines for improving strength
Load - 60-70% Reps - 8-12 (Patiet - 3x 10 reps every other day) Sets - 1-3 Speed - slow/moderate Days - 2-4/7
What are the ACSM guidelines for improving endurance
Load - 40-60% Reps - 15-25 Sets - 3+ Speed - Moderate/fast Days - 2-4/7
What are the ACSM guidelines for improving power
Load - 80-100% (need to do heavy strength training) but also suggested 30-60% 1RM fast to increase speed Reps - 3-6 Sets - 3-5 Speed - Fast Days - 2-4/7
When would you prescribe isometric exercises to individuals?
Use when joint movement is uncomfortable or contraindicated.
When weakness exists at a specific point in range
Most effective in untrained individuals
Strength gains are often joint-specific
When would you prescribe eccentric exercises to individuals?
It is less metabolically demanding Requires less motor unit activation Important component of functional movement patterns Produces greatest strength gains Enhances concentric strength gains - More pronounced DOMS
What is an open kinetic chain movement?
Distal segment is free to move,the movement is at a single joint and no body weight is being carried e.g. doing bicep curls with hand weights
What is a closed kinetic chain movement?
The distal segment is not free to move, there is multiple joint movement and it is carrying body weight e.g. squat
What adaptations are there physically to resistance exercise (7)
Increased neutral activation, fibre hypertrophy, phosphocreatine increase, increase in glycolytic activity, decrease in mitochondrial density, increase in strength and power and increase in endurance.
What are the contraindications to strength training (3)
When it will disrupt the healing process or surgical repair
When pain increases
When it increases inflammation
What are the precautions to strength training (3)
Children and adolescents
Cardiac disease and hypertension
Myopathy - disease of muscle tissue
