Muscular Fitness Flashcards
1
Q
Name the 5 components of muscular fitness.
A
- muscular strength
- muscular endurance
- muscular power
- hypertrophy
- hyperplasia
2
Q
Define muscular strength.
A
ability of a muscle to exert maximum force against a resistance (ie. 1RM)
3
Q
Define muscular endurance.
A
ability of a muscle to exert sub maximal force repeatedly over time
4
Q
Define muscular power.
A
ability to generate maximum force quickly (strength and speed)
5
Q
Define hypertrophy.
A
- increases in the size of the cell
- opposite is atrophy: loss of muscle cell size
6
Q
Define hyperplasia.
A
increase in the number of muscle cells
7
Q
Name 2 factors that affect muscular fitness.
A
- neural function
- muscle fibre type
8
Q
Describe neural function.
A
- motor neurons + muscle fibres innervated = motor unit
- number of fibres can increase “neural” input
- firing rate of signal from the nervous system can increase “neural” input
9
Q
What is the first adaptation for increases in muscular strength (also the first adaptation lost with detraining)?
A
neural function
10
Q
Describe muscle fibre type.
A
- genetically predetermined
- can be altered with training
11
Q
Generally describe type I and II muscle fibres.
A
- type I: increased aerobic capacity
- type II: produce more force
12
Q
Strength training results in increases in:
A
- muscular strength, endurance, and power
- tendon and ligament strength
- bone strength
- resting metabolic rate
13
Q
Strength training results in improvements in:
A
- overall health
- functional ability (ADLs: activities of daily living)
- posture
- self-image
14
Q
Strength training results in a reduced risk of:
A
- injury (esp. low back pain)
- development of osteoporosis
- HR and BP (over time)
15
Q
What happens to muscular fitness as we age?
A
- increased loss of lean body mass with age (sarcopenia, 4-6 lbs lean mass per decade of life)
- decreased overall strength and power
- decreased strength/integrity of myofilaments
- decreased functional ability (ADLs)
16
Q
Name 4 effects that a strength training program for older adults can have.
A
- improve balance and mobility
- make ADLs easier
- decrease risk of injury
- increase bone mineral density
17
Q
How does muscular fitness vary with gender?
A
- muscle quality is he same: decreased strength and power in females
- differences lie in the hormones: testosterone levels
- men have greater amounts of testosterone and higher number of muscle fibres, meaning greater potential for hypertrophy
18
Q
Describe 1RM.
A
- maximum resistance that an individual is able to lift in 1 effort
- can be difficult to determine if it is a beginner
- trial and error used
- fatigue may be a factor
19
Q
What is the safest way to determine 1RM?
A
estimate: determine 1RM from the number of reps completed
20
Q
Name one test to assess strength.
A
hand grip dynamometer
21
Q
Describe the hand grip dynamometer test.
A
- isometric test of grip strength
- correlates to overall body strength
- not readily available
22
Q
What tests could be done to assess endurance? How would they be performed?
A
- pushups, box jumps, dips, crunches
- determines max reps from each exercise
- easy and inexpensive to perform assessment
23
Q
Name and describe one test to assess power.
A
- vertical jump
- explosive power in the lower body
- easy to perform and measure
24
Q
What is overload training?
A
demands on muscle must be increased systematically and progressively over time and resistance must be significant
25
How is strength increased with overload training?
- increased ability of muscle fibres (stronger contraction)
| - more fibres recruited per contraction
26
Name 5 ways to overload in strength training.
- increase weight
- increase number of repetition
- increase or decrease speed
- decrease rest period
- increase volume (sets x reps x weight)
27
What is specificity?
- adaptations are specific to the type of training
| - especially important in sport specific training
28
Describe the training volume when the goal is hypertrophy.
- higher training volumes
| - lower intensity
29
Describe the training volume when the goal is strength and power.
- lower volumes
| - higher intensity
30
In determining training volume, the volume should not increase by more than __%.
5%
31
What does FITT-VP stand for?
- frequency
- intensity
- time
- type
- volume
- progression
32
What is periodization (variation) and why is it used?
- cycling through training objectives in phases (ie. hypertrophy, endurance, strength)
- used to prevent overtraining
33
What are the 3 types of periodized training?
- classical
- reverse
- undulating
34
Describe classical periodized training.
starts with high volume with low resistance then progresses to low volume with high resistance (strength gains)
35
Describe reverse periodized training.
starts with low volume with high resistance then progresses to high volume with low resistance
36
Describe undulating periodized training.
- moving through phases and varying volumes and resistances
- hypertrophy --> endurance --> strength
- SEE GRAPH
37
What are the 4 principles of strength training?
- mode
- resistance (intensity)
- sets
- frequency
38
What is the isometric mode? What are the benefits?
- muscle contraction produces little to no movement
| - benefits: gymnastics or recovery from back injury; static contractions
39
What is the dynamic mode? What are the benefits?
- muscle contraction produces movement with concentric and eccentric phases
- benefits: strength is gained through full ROM, easily measure weight lifted
40
Describe the resistance/intensity principle of strength training.
- approx. 80% of maximal for strength gains (12 reps then increase weight *depends on exercise)
- will depend on exercise: single vs. multi joint, muscle mass, and trained vs. untrained
41
What are sets?
- number of reps performed per exercise
| - circuit is an alternative
42
Describe the frequency principle of strength training.
- number of days per week (2-3 days per week)
- more if the routine is split up (specific muscle groups on different days)
- allow 48-72 hours of rest in between workouts
- across 8 consecutive weeks (minimum)
43
What are the benefits of using free weights (dumbbells, bar and plates) for strength training?
- required to move weight training through entire lifting motion (without the assistance of a machine)
- provide greater strength as more muscle groups are required
- less expensive, wide variety, portability
- coordination and balance improved
- no worry about sizing
44
What are the benefits of using machines for strength training?
- safety (especially for beginners), little skill required (shown how to use them)
- isolation of muscle groups
- time
- greater ROM (vs. natural ROM), but could result in injury
- rehabilitation
45
How can exercise be varied regarding joints?
- single vs. multiple joints
| - unilateral vs. bilateral
46
Give an example of a single joint exercise.
bicep curls
47
Give examples of multi joint exercises, and explain why they are beneficial.
- squats
- deadlifts
- bench press
- more complex, develop more strength
48
Describe plyometrics.
- explosive (speed and strength)
| - used after a baseline level of fitness and skill is achieved
49
Describe core strength exercises.
- abdominals + spine
| - back health, posture, balance
50
Describe resistance band exercises.
- elastic, constant resistance
| - strength, mobility, functional ability and rehabilitation
51
How do you estimate 1RM?
ex. 4 reps at 100 lbs
4 reps = 90% 1RM (see chart)
1RM = 100 lbs lifted/0.90
1RM = 111 lbs
52
What is the CSEP recommended frequency (per week), intensity, repetitions, rest, sets, tempo, time (duration of 1 set) and method of progression for strength training?
- frequency: 2-3/week, full or half body split
- intensity: 80-100% of predicted 1RM
- repetitions: 1-8
- rest: 2-3 mins. between sets
- sets: 3-6
- tempo (speed): slow, controlled
- time (duration of 1 set): less than 10 seconds
- method of progression: load
53
What is the CSEP recommended frequency (per week), intensity, repetitions, rest, sets, tempo, time (duration of 1 set) and method of progression for hypertrophy training?
- frequency: 3-6/week, half body to 1-3 muscle group split
- intensity: 70-85% of predicted 1RM
- repetitions: 6-12
- rest: 1-2 mins. between sets
- sets: 2-5
- tempo (speed): slow-moderate
- time (duration of 1 set): 10-30 seconds
- method of progression: reps then load
54
What is the CSEP recommended frequency (per week), intensity, repetitions, rest, sets, tempo, time (duration of 1 set) and method of progression for endurance training?
- frequency: 2-3/week, full or half body split
- intensity: 50-75% of predicted 1RM
- repetitions: >12-15, 15-25
- rest: 0-1 mins. between sets
- sets: 2-3
- tempo (speed): slow for <10-15 reps. Moderately fast for >15 reps.
- time (duration of 1 set): 30-60+ seconds
- method of progression: reps or sets
