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Ex Phys Exam 3 > Muscle Strength Training > Flashcards

Muscle Strength Training Flashcards

1
Q

maximum force that a muscle can develop during a single contraction

A

strength

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2
Q

3 components of muscle performance

A

strength
power
endurance

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3
Q

muscles ability to resist or pull a force

A

strength

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4
Q

maximal torque produced when angle of pull is ?

A

90 degrees

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5
Q

when does a patient have the stronger MA

A

when they are in full contraction of the muscles

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6
Q

physiological advantage is

A

the muscles ability to shorten

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7
Q

greatest physiological advantage is made when

A

a muscle is at its resting length

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8
Q

the slower you are, the stronger you are

A

concentric contractions

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9
Q

the faster u go, the stronger you are

A

eccentric contractions

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10
Q

force production directly related to velocity of shortening

A

eccentric contractions

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11
Q

force production is greater 120-160% in what kind of contractions

A

eccentric

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12
Q

during concentric contractions….

A

slowing speed of contraction allows more time to develop more tension

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13
Q

durign eccentric contractions…..

A

increased speed of lengthening produces more

tension

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14
Q

work/unit time

Fd/t

A

power

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15
Q

the ability to sustain forces repeatedly or to generate forces over a certain period of time

A

endurance

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16
Q

2 muscle fiber types

A

type 1 or slow twitch

type 2 or fast twitch

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17
Q

100 m sprint

A

type 2

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18
Q

800 m run

A

type 1 and 2

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19
Q

marathon

A

type 1

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20
Q

olympic weight lifting

A

type 2

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21
Q

soccer, hockey

A

type 1 and 2

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22
Q

boxing

A

type 1 and 2

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23
Q

distance cycling

A

type 1

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24
Q

tennis

A

type 1 and 2

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25
Q

Basic functional unit of muscular activity

A

motor unit

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26
Q

Once an actionpotential is developed in a motor
neuron, all of the muscle fibers that the
motor unit innervates contract and
develop force at the same time.

A

all or none principle

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27
Q

As muscle force is
increased, larger axonmotor units are
recruited

A

the size principle

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28
Q

Increased cross-sectional size, increased

A

force generating capability

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29
Q

biceps are what kind of muscle fiber

A

fusiform

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30
Q

rectus femoris is what kind of muscle

A

bipennate

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31
Q

deltoid is what kind of muscle

A

multipennate

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32
Q

muscle fibers run parallel to the muscles long axis.

speed

A

fusiform

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33
Q

muscle fibers have a featherlike arrangement, lie at an oblique angle.

Strength

A

pennate

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34
Q

angle between the muscle fibers and an

imaginary line between the muscles origin and insertion.

A

angle of pennation

35
Q

Any form of active exercise in which a
dynamic or static muscle contraction is
resisted by an outside force, applied either manually of mechanically.

A

resistance exercise

36
Q

Guiding principle of exercise prescription.

If muscle performance is to improve, a load that exceeds the metabolic capacity of the muscle must be applied.

A

overload principle

37
Q

type of demand put on body will dictate the type of adaptation

A

SAID

38
Q

training a patient/client in aspecific manner to produce a specific adaptation or training outcome.

A

specificity

39
Q

intensity of program must become progressively greater in order to continue to make gains

A

progression

40
Q

whats the 2 for 2 rule

A

if you have 2 or more reps in the last set in 2 consecutive workouts then you increase the weight in the next workout

41
Q

increasing weight for smaller/less trained

Upper?
lower?

A

2.5-5 upper

5-10 lower

42
Q

increasing weight for larger/more trained

upper?
lower?

A

5-10 upper

10-15 lower

43
Q

Changes in body’s system – transient
unless training-induced improvements areregularly used for functional activities or
person participates in maintenance
program

A

reversibility principle

44
Q

Has
residual
effect

•  Decrease
muscle
girth/fiber
size
•  Increase
%
body
fat

•  Increase
mitochondral
density

A

detraining

45
Q

The amount of resistance (load)

imposed on the contracting muscle.

A

intensity

46
Q

Summation of the total number of reps and sets of a particular exercise during a singlesession.

A

volume

47
Q

relationship between the volumeand intensity of resistance

A

inverse relationship

48
Q

Number of exercise sessions per day or per week.

A

frequency

49
Q

Total time of session.

•  Total number of weeks or months programis carried out.

A

duration

50
Q

Necessary to allow time for the body torecuperate from the acute effects of
exercise.

A

rest interval

51
Q

Form or type of resistance or the manner in which the exercise is carried out

A

mode

52
Q

4 ways to measure muscle strength

A

MMT
dynamometry
1RM
computer

53
Q

the max amoutn of weight lifted one time using proper form

A

1 RM

54
Q

% of 1 RM for untrained

A

68 %

55
Q

% 1 RM for trained individual

A

79 %

56
Q

no change in muscle length

A

isometric

57
Q

performed against an immovable object

A

isometric

58
Q

isometric has advantage during ?

disadvantage during?

A

rehab

training

59
Q

example of isometric

A

running uphill b/c you wont get sore, just tired

60
Q

Lengthening of muscle during force

production, negative phase or resistance

A

eccentric

61
Q

Can generate @ 20-30% more force than concentric contraction

A

eccentric

62
Q

No more or less effective in producing strength gains

A

eccentric

63
Q

what does DOMS stand for?

A

delayed onset muscle soreness

64
Q

this is associated with DOMS

A

eccentric

65
Q

example of eccentric contraction

A

running downhill

66
Q

product of muscle
length tension and
mechanical advantage(angle of pull),

A

force curve

67
Q

Limb movement

“velocity” held constant

A

isokinetics

68
Q

Any force applied results in an equal reaction force supplied by the machine
throughout a given ROM

A

isokinetics

69
Q

a resistance mode in which the user sets the maximum RPM, then the exercise machine provides a level of resistance, or workload, necessary to prevent the user from exceed- ing the RPM ceiling.

A

isokinetics

70
Q

involves rapid deceleration of a mass followed by immediate rapid acceleration in the opposite direction

A

plyometrics

71
Q

uses outside force like gravity or medicine ball to store energy in muscle

A

plyometrics

72
Q

utilizes stretch-shortening cycle that occurs naturally in athletic activity

A

plyometrics

73
Q

Enables a muscle to reach maximal

force production in as short a time aspossible.

A

plyometrics

74
Q

Multi-joint exercises,large muscle groups

–  Structural exercises, posture, stabilization–  Power exercises, quick, explosive

A

core exercises

75
Q

type of exercise used for rehab and body building

A

assistive exercises

76
Q

single joint/muscle exercises is what type?

A

assistive exercise

77
Q 
Examples: 
–  Bicep curl 
–  Triceps extension
–  Leg curl 
–  Knee extension 
–  RTC exercises
A

assistive exercises

78
Q

Weight increases based on the performanceduring previous training sessions

what method?

A

DAPRE

79
Q

in DAPRE whats the RM used to establish initial weight?

A

6 RM

80
Q

going from 100% 10 RM to 50% is what method?

A

oxford

81
Q

going from 50% 10 RM to 100% is what method?

A

delorme

82
Q

the point at which the individual must discontinue the exercise or sacrifice technique.

A

fatigue

83
Q

reversibility principle begins when?

A

1-2 weeks after cessation of exercises

Ex Phys Exam 3 (3 decks)

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