Muscular fitness/strength and endurance Flashcards
Lecture 9 Week 6
What are four aspects of adequate muscular fitness?
good health, function, quality of life and ADL’s
According to the federal physical activity guidelines from the CDC, What is the percentage for men and women?
men- 27%
women- 19%
How is muscular fitness achieved?
through progressive resistance training involving both muscular strength and endurance to improve muscle tone and power.
What are some benefits of strength training?
helps age-related loss of muscle function (Sarcopenia), and thinning of the bones, muscle tissue uses more energy than fatty tissue which results in increased resting metabolism .
What is the Origin? (according to muscles)
the attachment that moves the least on contraction (often closer to the trunk.
What is the insertion of a muscle?
the attachment that moves furthest on contraction (away from the trunk).
What are the two percentages of muscles and bones according to a person of normal weight?
Muscle-40%
bone- 20%
What are the three functions of skeletal muscle?
movement, posture, and heat production.
What is the definititon of posture?
maintenance of a fixed body position, by keeping certain muscles in a state of sustained contraction?
What is the function of heat production in skeletal muscles?
energy is used to contract, and muscles maintain proper body temp.
What are the four parts of the motor unit?
axon, cell body, neuromuscular junction, and terminal muscle fibers.
What is the process of the action potential in the motor unit.
the action potential travels down the axon and reaches all the fibers in the motor unit, and its activated.
What stimulates the motor unit?
brain
What are organized into larger motor units?
muscles with increased force demands and decreased fine control demands.
What is the difference between strength and endurance?
endurance increases the demands on nutrient supply and waste removal, while stimulating growth of more capillarries.
strength tends to decrease the capillary-muscle fiber ratio.
What is muscular endurance?
the number of repetitions an individual can perform against sub-maximal resistance, and the length of time a given contraction can be sustained.
What are agonists?
muscles that contract and cause movement
What are synergists?
muscles perform the same action- no movement.
What are antagonists?
muscles perform opposing actions.
What is an isometric (static) contraction?
increase in tension without change in length, no movement.
What is an Isotonic contraction?
muscle shortens while lifting a constant load.
What is a concentric contraction?
shortens in length, frees the bone to move, and the force generated is great enough to exceed the load.
What is an eccentric contraction? q
elongates or lengthens, and the force generated is less than the load.
What is muscular fitness important for?
building strong muscles and bone and increase functional gains.
What does good muscular fitness prevent?
osteoporosis, and decreases the risk for back pain and other musculoskeletal injuries.
What type of interventions would OT’s perform in terms of muscular strengthening and training?
OT’s are responsible for strength and endurance intervention.
What are some benefits of good strength and endurance?
improves balance, restores mobility, decreases the risk for falls and osteoporosis, reduces heart rate.
How is muscular strength measured?
by one repetition with max. amount of resistance a person can lift in a single effort (1RM)
What is the overload principle?
demands the cardio-respiratory and muscular system to be increased systematically and progressively over time.
What are two examples of initiating the overload principle?
- increase the intensity/resistance of weight being used.
2. increase the number of reps at the current intensity
How would you initiate the overload principle?
increase or decrease the speed at which the reps are performed, and lengthen the rest intervals for strength and power
What is the specificity of training principle?
training must be done with specific muscles a person is attempting to improve
What is Specific Adaptation to Imposed Demand Training (SAID) ?
in order for improvement to occur in an activity, the exercises performed during strength training should resemble as closely as possible the movement patterns encountered in that activity
What would a toilet transfer or a tub transfer improve in a patient?
a repeating action to gain strength in order to increase independence.
What is an OT example of the SAID principle?
reaching things from kitchen cabinets, unpacking, bending up/down and relearning to eat and cook.
What is the core of the body?
abdomen, hip and spinal musculature
What is core strength training composed of?
the muscle groups that are responsible for maintaining stability of the spine and pelvis.
