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3rd semester Therex > Muscular Strength and Endurance Training > Flashcards

Muscular Strength and Endurance Training Flashcards

1
Q

Loss of function and aging:

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

2. 0.5%

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2
Q

________ occurs when 70% loss of function has occurred

A

Frailty barrier

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3
Q

elements of mm performance: Force

A

mass x acceleration

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4
Q

elements of mm performance: torque

A

force x perpendicular distance from axis

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5
Q

elements of mm performance: power

A

work / time

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6
Q

elements of mm performance: work

A

force x distance

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7
Q

the force output of a contracting mm or mm group

A

muscular strength

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8
Q

4 influences of muscular strength:

A
  • cross section of mm
  • lever arm
  • neuromuscular factors
  • psychological factors
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9
Q

5 ways to measure muscular strength:

A
  • manual muscle testing (MMT)
  • cable tensiometry
  • dynamometry
  • isokinetics (includes force production, torque, power, and work)
  • isotonic one rep max lift
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10
Q

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

A

muscular endurance

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11
Q

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

A

muscular power

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12
Q

5 physiological adaptations to resistance exercise/strength training

A
  • neural
  • skeletal muscle
  • vascular and metabolic
  • muscle fiber type
  • connective tissue
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13
Q

______ 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
A

neural adaptations

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14
Q

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

A

hypertrophy

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15
Q

_______:

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

hypertrophy

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16
Q

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

A

hyperplasia

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17
Q

_______ 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
A

vascular and metabolic adaptations

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18
Q

type 1 slow twitch mm fiber adaptation ==>

A

endurance and postural mm

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19
Q

type 2 fast twitch mm fiber adaptation ==>

A

power, strength, and speed

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20
Q

(5) type 1 mm characteristics:

A
  • 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
21
Q

type 2 mm characteristics:

A
  • 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
22
Q

_____ adaptations: increased collagen content =

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

connective tissue

23
Q

training principles (5):

A
  • overload principle
  • progressive overload
  • specificity of training
  • SAID principle
  • DOMS
  • reversiblity
24
Q

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

A

overload principle

25
Q

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

A

progressive overload

26
Q

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

A

specificity of training

27
Q

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

A

specific adaptation to imposed demands (SAID) principle

28
Q

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

A

Delayed Onset Muscle Soreness (DOMS)

29
Q

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

A

reversibility principle

30
Q

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

A

1 Rep Max (1 RM)

31
Q

read about calculating 1 rep max

A

now edit this flashcard

32
Q

3 factors for parameters:

A
  • mode
  • duration
  • frequency
33
Q

____ of exercise is multi-factorial

A

mode

34
Q

mode includes (4):

A
  • type of muscle action
  • type of strengthening exercise
  • type of resistance
  • open vs closed chain exercise
35
Q

mode, types of muscle action:

  • contraction with no change in muscle length
  • usually used in early phase of rehab
A

isometric contraction

36
Q

mode, types of muscle action:

  • contraction where muscle fibers shorten, usually 1-2 inches contraction
  • usually used in later phases of rehab to work
A

concentric contraction

37
Q

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

A

eccentric contraction

38
Q

mode, types of strengthening exercise:

  • ______ = stabilization and early rehab
  • ______ = constant resistance through a ROM, speed is variable
  • _____ = constant speed, variable resistance
A
  • isometric
  • isotonic
  • isokinetic
39
Q

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
A

open chain exercise

40
Q

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
A

closed chain exercise

41
Q

frequency of exercise:

A

2-3 times/week

42
Q

duration of exercise:

A
  • not in time increment

- is noted in reps, sets, and rest time

43
Q

to gain strength (maximal force exertion) 5:

A
  • 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)
44
Q

to gain strength and hypertrophy (4):

A
  • 6-12 reps
  • 3-4 sets
  • 30-120 sec rest between sets
  • 70-80% 1 rep max
45
Q

to gain endurance (6):

A
  • 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
46
Q

Progression:

if 2 reps over goal on 2 consecutive treatments =

A

Progress

47
Q

progression (2), things to keep in mind

A
  • ALWAYS increase repetitions before weight

- once goal achieved = increase weight by 5-10% and decrease reps

48
Q

common errors (5)

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

3rd semester Therex (8 decks)

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