Resistance Flashcards
Strength
the maximal force or tension generated by a muscle (or group of muscles). typically measured by some assessment of repetition maximum (RM)
Endurance
The time limit of a person’s ability to maintain either a specific isometric force or a specific power level involving combinations of concentric or eccentric muscular contractions
Power
Strength that is applied over a distance for a specific amount of time
P = w/t
Strength training
systematic procedure of a muscle or muscle group lifting, lowering or controlling heavy loads (resistance) for a relatively low number of repetitions or over a short period of time/
Strength Training Parameters
mode resistance sets frequency training volume
Mechanical Work
the product of a force applied against a resistance and the displacement of the resistance in the direction of the force
W=Fd
Units of work are Joules (J)
Power Training
enhanced by either increasing the work a muscle must perform during a specified period of time or reducing the amount of time required to produce a given force
Mode Types
Isometric
Dynamic
Isometric
strength training method referring to a muscular contraction that produces little or no movement, such as pushing or pulling against an immoveable object
Dynamic
strength training method referring to a muscle contraction with movement
- concentric
- eccentric
- isokinetic
Free Weights
Pros
- fits any size user
- builds stability
- multiple exercises possible
Cons
- less safe
- needs more instructions
- easy to fall into poor form
Machines
Pros
- safer b/c restrict motion
- change weight easily
- easy to learn
Cons
- ROM limited
- not working on stability
- fits “average” user
- increments between weights are limited
Types of resistance
fixed vs variable
Fixed Resistance
type of resistance in which a constant resistance is move through a joint’s full range of motion
Variable Resistance
training using special machines equipped with mechanical devices that provide differing amounts of resistance through the range of motion
Resistance
amount of weight that is lifted
Sets
a fixed number of repetitions
Frequency
- number of exercise sessions that occur per week
- ACSM recommendation is at least two times per week
- to achieve significant strength gains a minimum of 8 weeks of consecutive training is necessary
Training Volume
the sum of all the repetitions performed multiplied by the resistance used during the strength-training sessions
Training volume can be manipulated by varying:
- weight load
- repetitions
- rest interval between exercise and sets
- number of sets completed
Periodization
a training approach that divides the seasons into cycles characterized by systematic variation in intensity and volume of training to enhance fitness and performance
Principles of Individual Differences
every athlete is different, each persons response to exercise will vary. take into account
- healing time
- fast vs slow movements
- older vs younger athletes
The Principle of Overload
- greater than normal stress/load on the body is required for training adaptation
- once adapted, different stimulus needed
- strength increase is caused by gradual stress working against load
- endurance increases require work for a longer period of time
Principle of Progression
there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur
Over-training
an emotional, behavioral, and physical condition marked by increased fatigue, decreased performance, persistent muscle soreness, mood disturbances and feelings of staleness or burnout as a result of excessive training
Principle of Adaptation
- adaptation is the way the body “programs” muscles to remember particular activities, movements or skills.
- repetition makes it easier
- muscle soreness goes away after after a few weeks of exercise
Principle of Specificity
- Specific Adaptations to Imposed Demands (SAID)
- training must go from highly general training to highly specific training
Progressive Resistance Exercise (PRE)
- developed by Thomas DeLorme and Arthur Watkins
- no reference wil be made to physiological aspects of exercise, indications for use or results obtained
Daily Adjusted Progressive Resistance Exercise (DAPRE)
k
Circuit Training
weight training conducted almost continuously with moderate weight using 10-15 repetitions per exercise with no more than 15-30 seconds of rest between bouts of activity
Force-Velocity Relationship
the maximal force that a muscle can develop is governed by they velocity of the muscle’s shortening or lengthening
Length-Tension Relationship
the amount of maximal isometric tension a muscle is capable of producing is partly dependent on the muscles length
Stretch-Shortening Cycle (SCC)
Eccentric contraction followed immediately by a concentric contraction
Phases
eccentric
amortization
concentric
Eccentric Phase
occurs when the muscle is pre-stretch as it actively lengthens
- slack is taken out of the muscle and its elastic components are put on stretch
Amortization Phase
transition phase; the amount of time it takes to move from eccentric to concentric motion
Concentric Phase
occurs when the muscle is pre-stretched as it actively lengthens
Characteristics
Time - time over which the stretch is applied
Magnitude of Stretch - greater the stretch the greater the quantity of stored (potential) elastic energy, thus the greater force production
Velocity - greater velocity of motion = greater force production
Muscle Fatigue
Reduction in muscle force production & shortening velocity. Prolonged realization of motor units between recruitment
