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Bpk 142 > Muscular strength > Flashcards

Muscular strength Flashcards

1
Q

Define muscular strength

A

the greatest amount of force that a muscle can produce in a single maximal effort

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2
Q

Power involves _______ and ________

A

1) strength
2) speed

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3
Q

What is the equation for power

A

Power = F x V
Power = (F x D)/T

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4
Q

Strength provides a foundation for other components of physical fitness such as:

A

1) muscular endurance
2) cardiorespiratory capacity

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5
Q

What are the benefits of strenght training?

A

1) slow down muscle loss that normally comes with aging

2) Increase functional mobility, so daily tasks are made both easier and possible

3) Increase size and strength of muscle fibers for better physical capacity

4) Increase tendon, ligament, and bone tensile strength

5) stronger muscles better protect the joints that they cross

6) improved physical appearence

7) Better strength in the muscles of the trunk which helps prevent postural problems

8) stronger muscles are less likely to be sprained or injured

9) improvement in self-concept and self esteem

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6
Q

Key points to remember about strength training

A
  • quantity over quality
  • continually change up your routine
  • use free weights and machines
  • use whole-body workouts
  • focus on functional fitness training
  • complete a warm-up and cool down
  • make it enjoyable
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7
Q

Types of muscular contraction

A

1) dynamic (isotonic) contraction
2) isometric contraction
3) isokinetic contraction

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8
Q

How many time is recommended to train a muscle group during the week?

A

minimum twice a week for each muscle group

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9
Q

Dynamic (isotonic) contraction

A

the bony levers move through a range of motion when the appropriate muscles do work
- machine or free weights

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10
Q

Nautilus Machines

A
  • accomidating resistance device
  • designed to give assistance, no assistance, assistance while in your range of motion
  • leverage charactaristics change as the joint goes through range of motion
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11
Q

Dynamic contractions can be either ____________ or ___________

A

1) concentric
2) eccentric

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12
Q

Define concentric contractions

A

the muscle shortens with varying tension as it lifts a constant load

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13
Q

Define eccentric contractions

A

-The muscle lengthens while developing force
-Usually used in resisting gravity

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14
Q

Define isometric contraction

A

-static contraction
-tension is developed but there is no change in the angle of the joint or length of the muscle

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15
Q

Define isokenetic contraction

A

the muscle is shortened at a constant velocity determined by instrumentation which allows a person to exert maximal force throughout the full range of motion

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16
Q

Purpose of strength assessment

A
  • assess muscular fitness (hand grip)
  • identify specific areas of weekness
  • motivation for training
  • monitor progress in a rehabilitation program (if someones injured couldnt use that muscle for a while)
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17
Q

What are the strength assessment techniques?

A
  • One repetition maximum
  • Dynamometer techniques
  • Computer-assisted, Isokentic methods
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18
Q

What is a “one repetition maximum”?

A
  • the maximum amount of weight lifted once
  • use free weights or machines that allow for dynamic contractions
  • only for people with experience
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19
Q

Estimated one repetition maximum

A
  • estimated from repetition to failure
  • safer for beginners
  • max # of reps is 10
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20
Q

What are dynamometer techniques?

A
  • consists of a spring that is deformed to some amount when force is applied to it (hand grip dynamometer)
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21
Q

Hand grip dynamometer measures…

A

isometric strength

22
Q

Define computer assister/isokinetic methods

A
  • equipment such as Biodex, KIN/COM
  • expensive
  • many of the machines can also test strength in isometric, concentric, and eccentric
23
Q

Low hand grip _________ risk for mortality

A

increases

24
Q

To ensure consistency and validity

A
  • standardized instructions should be given prior to testing
  • if the warm-up is given must be done at the same intensity for the same time
  • ensure the angle of measurement on the lib or test device is consistent among subjects

-consider an individuals size and proportions when evaluating strength scores

  • the more specific the assesment is important to optimally express true strength gains
  • safety is very important (make sure equipment is in proper working order)
  • strenght administrators should be well trained and have a thorough understanding of all testing procedures and protocals
25
Q

The effects of various factors strength

A

1) muscle cross sectional area
2) body size
3) mechanical factors
4) muscle fiber composition
5) sex and age

26
Q

Muscle cross-sectional area

A
  • there is a strong relationship between muscle cross-sectional area and strength
27
Q

What are two types of tissue/cell growth

A

1) Hypertrophy
2) Hyperplasia

28
Q

What is hypertrophy

A

increase in size of cell such as a muscle fiber

29
Q

what is hyperplasia

A

increase in number of cells such as adipose cells

30
Q

Research indicates that muscle fiber ___________ accounts for most of the increase in muscle cross-sectional area due to an overload training program

A

hypertrophy

31
Q

There is evidence that muscle fiber ________ occurs in __________ but not in ____________

A

1) hyperplasia
2) animals
3) humans

32
Q

Body size

A
  • positive correlation between body size or mass and absolute strength
  • strength to mass ratio directly reflects athletes ability to accelerate
33
Q

___________ athletes dominate sports events that require a high level of absolute strength (throwing)

A

Large

34
Q

_________ athletes dominate sports events that require a high strength/body mass ratio (gymnastics)

A

Small

35
Q

Muscle fiber composition

A

for a given muscle there is a positive correlation between percentage of fast twitch fibres and strength

36
Q

The force exerted by the muscle is affected by…

A

1) the angle of pull of the muscle on the bony skeleton
2) the speed of shortening
3) the initial length of the muscle fibres

37
Q

After age _______, the average female is about ________ as strong as the average male when the measure of strength is the __________ amount of _________ exerted or ____________ lifted

A

1) 16
2) 2/3
3) absolute
4) force
5) weight

38
Q

sex differences in strength in adits are greater in the _______ and ________ than in the legs

A

arms and shoulders

39
Q

Females upper body is ________ as strong as males upper body

A

50-60%

40
Q

Females lower body is ________ as strong as males lower body

A

70-80%

41
Q

name the reasons why on average males are stronger

A
  • average males is physically larger (height and weight)
  • average male has more muscle and less fat due to male sex hormone (testosterone)
  • body proportions are different (during adolescence boys shoulder broaden which allow more muscle to packed onto skeleton frame)
  • cultural factors (less emphasis on strength activities for females
42
Q

what does testosterone do?

A

It stimulates growth

43
Q

Human muscles can produce approximately _____________ newtons of force per square centimetre cross sectional area

A

16-30

44
Q

There is no _______________ difference between female and male muscle

A

qualitative

45
Q

Women display less muscle hypertrophy since they have less _______________

A

testosterone

46
Q

Theres a great deal of _________________ in the ____________ of muscles to strength training within sexes and age groups

A

1) Variability
2) Responsiveness

47
Q

The increase in muscle size in both sexes is due to

A

hypertrophy

48
Q

What is neuromuscular adaption

A

training in kids where muscle strength is improved without significant increase in muscle size

49
Q

Children who participate in resistance training must have

A
  • motor skills
  • ability to follow qualified instructor
  • balance push/pull functional exercise
  • do not work till failure
50
Q

Maximum strength in men and women is generally achieved between what age

A

20 and 30 years

Bpk 142 (14 decks)

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