Resistance Exercise Flashcards
What is resistance exercise?
Any form of active exercise in which a dynamic or static muscle contraction is resisted by an outside force
What are the two types of resistance exercises?
Manual resistance exercise
Mechanical resistance exercise
Which type of resistance exercise can be measured quantitatively?
Mechanical Resistance
When should you use manual resistance?
When the patient can provide little resistance or joint motion needs to be controlled
When should you use mechanical resistance?
When the amount of resistance to be applied is greater than can be applied manually
3 Goals and Indication of Resistance Exercise
1) Increase Strength
2) Increase Muscular Endurance
3) Increase Power
Power vs. Strength
Strength is force output of contracting muscle whereas power is a measure of muscular performance related to strength and spend
2 Types of Power
1) Anaerobic
2) Aerobic
Anaerobic vs. Aerobic Power
Anaerobic power uses type II muscle fibers that are able to generate a great deal of tension over a short period of time but tend to fatigue quickly. Such as lifting heavy luggage into an overhead rack
Aerobic Power uses type I muscle fibers that are able to generate a low level of muscle tension and can sustain for a longer time because they are slow to fatigue. Such as climbing a flight of stairs
7 Precautions for Resistance Exercise
- Valsalva maneuver
- Fatigue
- Recovery from exercise
- Overwork/overtraining
- Substitute motions
- Osteoporosis
- Exercise induced muscle soreness
Force producing capacity of muscle returns to 90-95% of pre-exercise capacity after __ - __ minutes
3 - 4
Lactic acid is removed from skeletal muscle and blood approximately __ hour(s) after exercise
1
What is the cause of acute muscle soreness?
Primarily due to lack of adequate blood flow and temporary build up of metabolites such as lactic acid and potassium
Delayed-onset muscle soreness (DOMS) develops approximately __ - __ hours after exercise and peaks __ - __hours after exercise
12 - 24
24 - 48
Contraindications for Resistance Exercise
- Inflammation
- Pain
What is the SAID principle?
specific adaptation to imposed demands
What is Periodization and what is it useful for?
Variations in resistance program design.
Useful for sport specific programs, rehabilitation programs, and recreational programs.
2 Types of Periodization
- Classic (linear) model of periodization
- Undulating (nonlinear) periodization
Describe Classic (linear) model of periodization
High initial volume and low intensity
Volume decreases and intensity increases in order to maximize strength, power, or both
Describe Undulating (nonlinear) periodization
Variation in intensity and volume within each 7-10 day cycle
Only one characteristic is trained in a given day
In order to “peak” for competition, what are the 3 periods of training one must perform and describe each?
1) Preparation: low loads, high reps, more frequent sessions
2) Competition: higher loads, decrease reps, less frequent
3) Recuperation: gradual decrease in load and reps
Compare the impact of initial training status between untrained individuals, moderately trained individuals, trained individuals, advanced individuals, and elite individuals
Over periods of 4 weeks to 2 years…
- Untrained individuals increased muscular strength by 40%
- moderately trained individuals increased 20%
- trained individuals increased 16%
- advanced individuals increased 10%
- elite individuals increased 2%
Programs for Healthy, Older Adults should include what 4 things?
1) Variation
2) Gradual progressive overload
3) Specificity
4) Attention to “recovery”
Programs to increase muscular strength and hypertrophy should include what 5 things?
- Both multiple and single joint exercises
- Slow to moderate lifting velocity
- 1 to 3 sets per exercise
- 60-80% of 1 RM for 8-12 repetitions
- 1-2 minutes of rest between sets
Programs to increase muscular power should include what 5 things?
- Both multiple and single joint exercises
- high repetition velocity
- 1 to 3 sets per exercise
- light to moderate loading (40-60% of 1 RM) for 6-10 repetitions
- 1-2 minutes of rest between sets
Programs to increase muscular endurance should include what 3 things?
- Low to moderate loads
- moderate to high repetitions (10-15 or more)
- short rest intervals
In order for children to perform resistance training how old should they be?
6-7
6 Types of Resistance Exercise
- Manual and Mechanical Resistance Exercise
- Isometric (Static) Exercise
- Dynamic Exercise
- Isokinetic Exercise
- Open-Chain Exercise
- Closed-Chain Exercise
4 Types of Dynamic Exercise
- Concentric
- Eccentric
- Constant Resistance
- Variable Resistance
