resistance ex Flashcards
define prime mover
muscle that produces desired movement
what are synergists
muscle that prods cooperative muscle function to agonist
stabilizers - contracts statically to steady against gravity, momentum and recoil
neutralizers - acts to prevent undesired movements of mover
what are antagonist
muscle opposite to action of agonist
define contraction
basic function of muscle
generation of tension w/in fibers; shortening of muscle
def isometric contraction
static contraction; resistance s change in muscle length
def concentric contraction
shortening of muscle that generates tension enough to overcome resistance
def eccentric contraction
muscle slowly lengthens as it gives in to resistance; generates greater tension than iso and concen
what is muscle performance
ability of muscle to carry out various roles
strength, endurance, power
discuss strength
amount of force exerted in a singe muscle contraction
MMT, dynamometer
discuss endurance
ability of muscle to perform s fatigue
what is power
maximum amount of work in a given time;
max power occurs at 1/3 velocity
fast twitch has more power
things to remember in resistance ex
if pain is before tissue resistance = irritable; if after not
5-15 warm up and cooldown; can be logner for deconditioned/older
type of exercise = type of warmup
incorporate flexibility program
contraindications to resistance exercise
inflammation
pain for more than 24 hrs post exercise
benefits for warmup
inc BF, O2, nerve impulse, CV response, concentration
dec muscle viscosity, alpha fiber activity, injuries, stiffness
should include general and specific movements
usual frequency
initially daily then
if pain and swelling dec and inc ROM - every other day
higher training load - more time to recover
usual rep ranges
8-12 reps; 60-90 sec rest for 3 sets
