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AT 500: Lower quadrant > Resistance > Flashcards

Resistance Flashcards

1
Q

Strength

A

the maximal force or tension generated by a muscle (or group of muscles). typically measured by some assessment of repetition maximum (RM)

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2
Q

Endurance

A

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

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3
Q

Power

A

Strength that is applied over a distance for a specific amount of time

P = w/t

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4
Q

Strength training

A

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/

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5
Q

Strength Training Parameters

A 
mode
resistance
sets
frequency
training volume
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6
Q

Mechanical Work

A

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)

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7
Q

Power Training

A

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

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8
Q

Mode Types

A

Isometric

Dynamic

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9
Q

Isometric

A

strength training method referring to a muscular contraction that produces little or no movement, such as pushing or pulling against an immoveable object

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10
Q

Dynamic

A

strength training method referring to a muscle contraction with movement

  • concentric
  • eccentric
  • isokinetic
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11
Q

Free Weights

A

Pros

  • fits any size user
  • builds stability
  • multiple exercises possible

Cons

  • less safe
  • needs more instructions
  • easy to fall into poor form
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12
Q

Machines

A

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
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13
Q

Types of resistance

A

fixed vs variable

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14
Q

Fixed Resistance

A

type of resistance in which a constant resistance is move through a joint’s full range of motion

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15
Q

Variable Resistance

A

training using special machines equipped with mechanical devices that provide differing amounts of resistance through the range of motion

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16
Q

Resistance

A

amount of weight that is lifted

17
Q

Sets

A

a fixed number of repetitions

18
Q

Frequency

A
  • 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
19
Q

Training Volume

A

the sum of all the repetitions performed multiplied by the resistance used during the strength-training sessions

20
Q

Training volume can be manipulated by varying:

A
  • weight load
  • repetitions
  • rest interval between exercise and sets
  • number of sets completed
21
Q

Periodization

A

a training approach that divides the seasons into cycles characterized by systematic variation in intensity and volume of training to enhance fitness and performance

22
Q

Principles of Individual Differences

A

every athlete is different, each persons response to exercise will vary. take into account

  • healing time
  • fast vs slow movements
  • older vs younger athletes
23
Q

The Principle of Overload

A
  • 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
24
Q

Principle of Progression

A

there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur

25
Q

Over-training

A

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

26
Q

Principle of Adaptation

A
  • 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
27
Q

Principle of Specificity

A
  • Specific Adaptations to Imposed Demands (SAID)

- training must go from highly general training to highly specific training

28
Q

Progressive Resistance Exercise (PRE)

A
  • developed by Thomas DeLorme and Arthur Watkins

- no reference wil be made to physiological aspects of exercise, indications for use or results obtained

29
Q

Daily Adjusted Progressive Resistance Exercise (DAPRE)

A

k

30
Q

Circuit Training

A

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

31
Q

Force-Velocity Relationship

A

the maximal force that a muscle can develop is governed by they velocity of the muscle’s shortening or lengthening

32
Q

Length-Tension Relationship

A

the amount of maximal isometric tension a muscle is capable of producing is partly dependent on the muscles length

33
Q

Stretch-Shortening Cycle (SCC)

A

Eccentric contraction followed immediately by a concentric contraction

34
Q

Phases

A

eccentric
amortization
concentric

35
Q

Eccentric Phase

A

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

36
Q

Amortization Phase

A

transition phase; the amount of time it takes to move from eccentric to concentric motion

37
Q

Concentric Phase

A

occurs when the muscle is pre-stretched as it actively lengthens

38
Q

Characteristics

A

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

39
Q

Muscle Fatigue

A

Reduction in muscle force production & shortening velocity. Prolonged realization of motor units between recruitment

AT 500: Lower quadrant (4 decks)

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