RESISTANCE- Additional Info Flashcards
5 health-related components of physical fitness
-CV endurance
-muscular endurance
-muscular strength
-flexibility
-body composition
6 skill-related components of physical fitness
-agility
-balance
-coordination
-speed
-power
-reaction time
3 factors of muscular fitness that can be altered due to resistance training
-muscular strength
-muscular endurance
-muscular power
muscular strength
-health-related
-the amount of force a muscle can produce with a single maximal effort
muscular endurance
-health-related
-the ability of a muscle or group of muscles to repeatedly exert force against resistance
muscular power
-skill-related
-the ability to generate as much force as possible, as quickly as possible
what components of fitness can be positively impacted by resistance training
all components except CV endurance can be INDIRECTLY positively impacted
rate coding
following resistance training there is a decrease in the amount of time it takes for a muscle to depolarize
-also, the APs sent to the muscle are much more frequent + faster
reduced coactivation ratio
with resistance training there is a decreased amount that the antagonist muscle is recruited with action of the agonist muscle group
changes to synapse with resistance training
-increases amount of choline/Ach transferase enzyme
-increases number of dispersion vesicles that perform exocytosis of Ach
-increases acetylcholinesterase
-increases number of receptors for Ach
bone density + resistance training
-training for osteoporosis required high intensity + high volume
-we want to load bones at risk for fx
transient hypertrophy
after exercise bout
-due to edema formation from plasma fluid
-disappears within hours
chronic hypertrophy
long term
-reflects actual structural change in muscle
-fiber hypertrophy, fiber hyperplasia, or both
hyperplasia
increase in muscle cells
resistance training is driven by hypertrophy/hyperplasia
hypertrophy
mTOR pathway
-hypertrophy is driven by mTOR- this is how our body increases protein synthesis
-inhibits Rheb- the less Rheb we have the more mTOR we have
post-exercise molecular response to resistance training- seconds
increase in Rheb + PA
post-exercise molecular response to resistance training- minutes
increase in mTOR activation
post-exercise molecular response to resistance training- hours
increase in protein synthesis
analysis before prescription- movement analysis
body + limb movement patterns + muscular improvement
analysis before prescription- physiological analysis
strength, power, hypertrophy, + muscular endurance priorities
analysis before prescription- injury analysis
common sites for joint + muscle injury + causative factors
exercise selection
-primarily based on the principle of specificity (i.e., the exercise should match the client’s goals, movement patterns, activities, or sport)
-secondarily based on health screening, training status, interest, + fitness level
losing weight/gaining weight use what training goal
hypertrophy for both
training goal for increased bone density
strength + hypertrophy
exercise order
refers to the sequence of resistance exercises performed during 1 training session
order of exercises
power -> core -> assistance
large muscle mass -> small muscle mass
multi-joint -> single-joint
alternate upper + lower body exercises
alternate push + pull exercises
3% rule
100% 1RM = 1 rep
97% 1RM = 2 reps
94% 1RM = 3 reps
phase sequencing purpose
so we can continue to see protein synthesis response in our body
all programs (as long as you’re starting with a new client or a client that is beginning an annual plan or macrocycle) should start with what training goal
muscular endurance or hypertrophy
-metabolic goals
how long is sequencing training for ALL goals for phase sequencing
2-6 weeks
