quiz 5 water and resistance training Flashcards
force, strength, power, endurance
force: a push or pull for linear force or a twist for a rotating force (termed torque)
strength: the amount of force a muscle can produce with a single max effort
power: the ability to exert force rapidly
endurance: the ability of a muscle to remain contracted or to contract repeatedly for a long period of time
hypertrophy, hyperplasia, atrophy, sacropenia
hypertrophy: increase in the size of muscle fibers, usually stimulated by muscular overload, as occurs during strength training
hyperplasia: increase in the number of muscle fibers (not really in humans)
atrophy: decrease in size of muscle fibers, usually from inactivity
Sacropenia: decrease in both number and size of muslce fibers (typically type 2)
strength training, stability
strength training: one possible outcome of resistance training. resistance exercise with a specefic goal of increase in strength, often using weights
stability: the ability to resist physical change ( the ability to stay still when pushed)
types of muscles (isometric, isotonic, isokinetic)
isometric: exercise involving a muscle contraction without a change in length of muscle
isotonic: exercise involving a muscle contraction with a change in length of muscle
includes concentric and eccentric
isokinetic: application of force at a constant speed against equal force
benefits of muscular strength and endurance
improves performance of physical activities
injury prevention
improved body composition (inc in muscle mass, dec in fat)
enhanced self-image and quality of life
improved muscle and bone health with aging
increased longevity (less rates of death)
resistance training adaptations
performance: inc muscle strength, inc muscle endurance, inc in muscle power
muscle characteristics: inc in muscle fiber size
energy stores: inc stored fuel sources (ATP, PCr, glycogen)
risk of injury: inc ligament strength, inc tendon stength
body composition:
inc fat free mass, inc metabolic rate, dec in % total body fat
muscle strength adaptations
adaptations are specefic to the speed of movement and ROM included in training (isokinetic, isotonic, isometric)
males vs females: in terms of strength, males are stronger
no difference in cross sectional area
nervous system adaptations: no inc in muscle size, strength increases are likely neural
strength training improves the bodys ability to recruit motor units, which inc strength before muscle size increases. improvement in the first 6-8 weeks is neural
endocrine adaptations
testosterone: promotes the growth of muscle tissue in both males and females
test levels are about 5-10 times higher in men than women, allowing men to have more muscle
resistance training principles
Specificity (specific adaptations to imposed demand) SAID
progressive overload
stess-rest (recovery)
symmetry
contraction-control
ceiling
individuality
reversibility
specificity (SAID) principle
specific adaptation to imposed demand
strenght and endurance gains are specific not only to involved muscles, but also joint actions, type and speed of contraction, and energy system used
free weights vs weight machines
individuals looking to improve specific sport skills should use strength training exercises that resemble movement patterns in sport
the goals of training - power vs strength vs endurance
progressive overload/progression principle
an exercise stimulus that goes beyond normal levels of physical performance
60% of 1 rep max to stimulate development of stength
80-100% for more rapid gains in strength
we need to either re-evaluate out 1RM in case of improvements, or inc reps and weight b/c training becomes easier
caution overtraining
doing more exercise than your body can recover from
stress-rest recovery principle
training too often does not allow your muscles to work at a high enough intensity to improve, and soreness and injury are likely to result
spilt routine allows for an increase in training frequency with a dec risk of overtraining
nutrition and rest is needed
DOMS
delayed onset muscle soreness
can last 12 hours to 7 days post exercise- generally after increases in intensity or repetitive exercise
principle of symmetry
balance exercises between the agonist and the antagonist muscle groups. this will help to
improve peformance
reduce injury risk
improve posture
want to train muscles that are most important for performance and muslce likely to be injured
posture and symmetry
posture is often impacted by the relationship of strength and length
we are what we repeatedly do
contraction control/ ceiling principle
need to demonstrate control of the load movement must be due to muscular contraction, not momentum
results in injury reduction and movement throuhg full ROM
manipulated to meet demands of the sport/activity
ceiling principle: gains become smaller as fitness levels reach genetic potential
FITT for RT
frequency: 2-3 nonconsecutive days per week
intensity: weights heavy enough to cause muscle fatigue when exercises are performed with good form for the number of reps
time: 8-12 each exercise, 10-15 with lower weight for older people
rest 1-2 min between exercises
type: 8-10 strength training exercises that focus on major muscle groups
individulaity, reversibility
each individual responds uniquely to a trtaining stimulus
due to maturation, genetics, environment, sleep, nutrition
reversibility: discontinuing or lowering the intensity or volume will have a detraining effect, but the losses can be regained by resuming the program.
major muscle groups=
chest= pectoralis
shoulder and arms
upper back
lower back
abdomen and spine
hips-gluteals, hip flexors
anterior legs- quads
posterior legs- hamstrings
repetitions
movement of each exercise, including eccentric and concentric
the number of reps per set depends on your training goal
to improve your fitness, you must do enough reps to overload or fatifue your muscles
older adults 10-15 reps to avoid injury
max strength 1-7 reps
hypertrophy 6-12 reps
muscle endurance 15+
sets
a group of repetitions followed by a rest period
the prescribed number of sets depends on: the number of exercises, the phase of training, the number of muscle groups being trained, the experience of the lifter
multiple sets improve max stength, power, and body composition
variables to be manipulated
sets
reps
load/intensity
rest
tempo
exercise selection/order
- work agonist and antagonist muscle group in sequence
multi jount exercises are considered to be mor eeffective at inc strength
load/intensity
the amount of weight lifted or resistance with which one exercises
often expressed as a percentage of 1 RM
the load is determined in part by sets and reps as well as exercise order, muscle actions used
rest between sets
the amount of rest between sets determines amount of recovery for the anaerobic energy system
as the amount decreases, the reliance on the lactic acid system increases
as you move from strength training to endurance training, you must reduce the rest interval
factors influencing the rest interval:
the type of strength one is devloping
the magnitude of the load
the speed of contraction
the number of muscle groups involved
the individuals level of conditioning
rest between sessions
most common 3 training sessions per week
this determined by:
the phase or goal or training
the individuals fitness level
the individuals training experience
the type of program
increasing training frequency allows for greater specialization of training
steps for designing a resistance training program
1) select the type of strength sought: are you training for sport?
select exercises
find 1 RM
develop the program
test a appropriate times
questions to ask yourself when planning
what muscle groups should be trained?
what are the basic energy sources involved?
what types of muscle actions or contraction types should be used?
land vs water exercise directional resistance
land: unidirectional, resistance is the force of gravity
greatest at 90 degress to the floor
water: multidirectional
resistance is the water- in opposite direction of the movement relative to the water, regardless of body position
this allows us to work lesser/weaker muscles
this requires core stabilization throughout workout
land vs water muscular actions
land: concentric in one direction
work one muscle group during a single exercise
two exercises are needed to work opposing muscle group
water: concentric in both directions
works opposing muscle groups in a single exercise
allows for muscle balance/symmetry
land vs exercise movements
land: more jerky and less controlled
an increased risk of injury due to speed of movement
water: slower and smoother actions with greater control
a decreased risk of injury due to increased control
land vs water changes in direction
land: air provides less resistance than water
we are therefore much more agile on land
water: water is more resistant than air
we are less agile in the water:
sudden changes in direction are more difficult
careful planning of choreography is required
land vs water energy expenditure
no valid research to suggest that effectively planned water based fitness programs are less effective at producing aerobic fitness benefits similar to land based fitness programs.
water based fitness programs must be at least 6-12 weeks long, and include appropriate exercise intensity and progression.
who benefits from water execise
athletes: activity specific movements in a safe environment
youth through older adult populations
rehabilitation patients
persons with disabilities
pre and post natal
properties of water
resistance
turbulence
thermal conductivity
buoyancy
hyrdrostatic pressure
resistance (water propertie)
water provides 12 times more resistance than air
density of water is 1000 times greater than air
resistance depends on surface area, speed of movement and ROM
changes in resistance is from altering those factors
turbulence
movement can be adjusted to produce laminar or turbulent flow. the resulting flow depends on the shape and surface area moving through the water
more streamlined= greater ease of movement
there is a high pressure zone in front of the moving body and a lower pressure zone in the back
a stationary body will move towards the low pressure zone
turbulent movement also creates a wave action
thermal conductivity
water conducts heat away from body about 25 times faster than air
pool water is generally warmer than room temperature
heat produced by working muscles is transfered to skin via blood and dissipated efficiently by thermal conductivity of water
temp of pool and air will affect exercise design
buoyancy
counter-balances the force of gravity
floating body will experience an up thrust equal to the weight of the fluid it displaces
depth of immersion, body density, volume and lung capacity affect buoyancy
hydrostatic pressure
water exerts pressure against the body- this increases with increasing depth of immersion
this pressure reduces the gravitional pull on the circulatory system
this pressure assists with venous system
increased filling of heart: the heart becomes a more efficient pump
exercise imposes less strain on the CV
increased blood flow to heart casues lower blood pressure
aquatic heart rate
Water-based heart rates are lower than land based heart rates due to:
thermal conductivity: dissipates heat with less strain on circulatory system
buoyancy: lessened effect of gravity
hydrostatic pressure: compression on veins and arteries facilitates blood flow
partial pressure: gases enter liquids more easily under pressure
13% lower and heart rate is lower at horizontal position than vertical (land)
