Muscular Strength and Endurance Training

Question 1

Loss of function and aging:

1. sedentary populations lose function @ rate of #% per year
2. Athletes lose function @ ~#% per year

Answer 1

1. 2%

2. 0.5%

Question 2

________ occurs when 70% loss of function has occurred

Answer 2

Frailty barrier

Question 3

elements of mm performance: Force

Answer 3

mass x acceleration

Question 4

elements of mm performance: torque

Answer 4

force x perpendicular distance from axis

Question 5

elements of mm performance: power

Answer 5

work / time

Question 6

elements of mm performance: work

Answer 6

force x distance

Question 7

the force output of a contracting mm or mm group

Answer 7

muscular strength

Question 8

4 influences of muscular strength:

Answer 8

• cross section of mm
• lever arm
• neuromuscular factors
• psychological factors

Question 9

5 ways to measure muscular strength:

Answer 9

• manual muscle testing (MMT)
• cable tensiometry
• dynamometry
• isokinetics (includes force production, torque, power, and work)
• isotonic one rep max lift

Question 10

the ability of a mm group to perform repeated contractions over period of time or sustain a maximum voluntary contraction for a prolonged time

Answer 10

muscular endurance

Question 11

These things determine ______: number of fibers recruited, size of fibers recruited, slow twitch vs fast twitch, body composition, efficiency/economy of movement, joint ROM, coordination, speed, age, gender, heredity

Answer 11

muscular power

Question 12

5 physiological adaptations to resistance exercise/strength training

Answer 12

• neural
• skeletal muscle
• vascular and metabolic
• muscle fiber type
• connective tissue

Question 13

______ adaptations:

• initial rapid gain in tension-generating of skeletal mm d/t neural responses
• increase recruitment in number of motor units firing as well as an increased rate and synchronization of firing (coordination)
• some cross over with training of unaffected side to affected side

Answer 13

neural adaptations

Question 14

increase in the size of individual muscle fibers due to increased myofibrillar volume

Answer 14

hypertrophy

Question 15

_______:

• increased cross-sectional area
• usually occurs after 4-8+ weeks of consistent training. responsible for secondary strength gains

Answer 15

hypertrophy

Question 16

increase in number of muscle fibers, but is not a highly accepted theory

Answer 16

hyperplasia

Question 17

_______ adaptations:

• with high instensity, low volume resistance training, there is a relative decrease in capillary bed density due to an increase in the number of myofilaments per fiber

Answer 17

vascular and metabolic adaptations

Question 18

type 1 slow twitch mm fiber adaptation ==>

Answer 18

endurance and postural mm

Question 19

type 2 fast twitch mm fiber adaptation ==>

Answer 19

power, strength, and speed

Question 20

(5) type 1 mm characteristics:

Answer 20

• aerobic (endurance) with low fatigability
• red in color (high capillary density and extenive blood supply, high myoglobin)
• slow twitch
• slow oxidative
• large amounts of mitochondria (36)
  ie. long distance running, swimming

Question 21

type 2 mm characteristics:

Answer 21

• anaerobic with high fatigability
• white in color (low blood supply and less blood supply, low myoglobin)
• fast twitch (power)
• fast glycolytic
• few mitochondira (2)
  ie. jumping, sprinting

Question 22

_____ adaptations: increased collagen content =

• increased tendon and ligamentous strength
• connective tissue in muscle thickens
• bone density increases (may take 9-12+ months)

Answer 22

connective tissue

Question 23

training principles (5):

Answer 23

• overload principle
• progressive overload
• specificity of training
• SAID principle
• DOMS
• reversiblity

Question 24

principle: for performance and morphological change, a stimulus must progress and exceed the normal functional capabilities of the muscles trained

Answer 24

overload principle

Question 25

principle: once the body adapts to the stress, intensity of the stimulus must be increased to maintain "overload" and continue adaptations

Answer 25

progressive overload

Question 26

principle: there are specific and predictable adaptations that occur at specific motor units that are trained

Answer 26

specificity of training

Question 27

principle: specific training effects to best meet specific functional needs and goals

Answer 27

specific adaptation to imposed demands (SAID) principle

Question 28

principle: NORMAL, occurs due to skeletal muscle microdamage, NOT lactic acid buildup generalized pain (low grade ache low intensity exercise, ice, hydration, and anti-inflammatory meds can help to relieve soreness lasts 24-72 hours

Answer 28

Delayed Onset Muscle Soreness (DOMS)

Question 29

principle: adaptive changes are transient unless training-induced improvements are regularly used or unless the individual participates in maintenance program

Answer 29

reversibility principle

Question 30

the maximum amount of weight one can lift in a single repetition for a given exercise, moving through a full ROM, with proper form and without compensation

Answer 30

1 Rep Max (1 RM)

Question 31

read about calculating 1 rep max

Answer 31

now edit this flashcard

Question 32

3 factors for parameters:

Answer 32

- mode - duration - frequency

Question 33

____ of exercise is multi-factorial

Answer 33

mode

Question 34

mode includes (4):

Answer 34

- type of muscle action - type of strengthening exercise - type of resistance - open vs closed chain exercise

Question 35

mode, types of muscle action: - contraction with no change in muscle length - usually used in early phase of rehab

Answer 35

isometric contraction

Question 36

mode, types of muscle action: - contraction where muscle fibers shorten, usually 1-2 inches contraction - usually used in later phases of rehab to work

Answer 36

concentric contraction

Question 37

mode, types of muscle action: contraction with muscle fibers elongating (control) usually 3-4 inch contraction this type of strength training will carry over to concentric phase

Answer 37

eccentric contraction

Question 38

mode, types of strengthening exercise: - ______ = stabilization and early rehab - ______ = constant resistance through a ROM, speed is variable - _____ = constant speed, variable resistance

Answer 38

- isometric - isotonic - isokinetic

Question 39

mode, open vs closed chain exercise: - non-weight bearing, distal segment moves freely in space - used to strengthen and isolate specific, weakened mm prior to applying a WB load

Answer 39

open chain exercise

Question 40

mode, open vs closed chain exercise: - weight-bearing, distal portion of exercising system is fixed - motion at one joint will produce motion at all other joints in the system in a predictable manner

Answer 40

closed chain exercise

Question 41

frequency of exercise:

Answer 41

2-3 times/week

Question 42

duration of exercise:

Answer 42

- not in time increment | - is noted in reps, sets, and rest time

Question 43

to gain strength (maximal force exertion) 5:

Answer 43

- 6 or less reps - 2-3 sets - 2-5 min rest between sets - 80% 1 rep max - usually used in later rehab phases for power, speed, agility (think more sport specific)

Question 44

to gain strength and hypertrophy (4):

Answer 44

- 6-12 reps - 3-4 sets - 30-120 sec rest between sets - 70-80% 1 rep max

Question 45

to gain endurance (6):

Answer 45

- 12-20 (or more) reps - can also use time - 3 or more sets - 20-30 sec. rest time - 50-70% 1 RM - usually what we train first in early phases of rehab

Question 46

Progression: if 2 reps over goal on 2 consecutive treatments =

Answer 46

Progress

Question 47

progression (2), things to keep in mind

Answer 47

- ALWAYS increase repetitions before weight | - once goal achieved = increase weight by 5-10% and decrease reps

Question 48

common errors (5)

Answer 48

- valsalva's maneuver - inadequate rest - progressing too quickly - improper form - using your power of observation (signs of fatigue) - precautions or contras