Resistance Exercise Flashcards
Resistance exercise
Activity where dynamic or static muscle contraction is resisted by an outside force
Muscle performance
Ability of muscle to do work which includes strength, power, and muscular endurance
Strength
Ability of muscle to produce force
Power
Muscles ability to produce force as quick as possible
Muscular endurance
Ability of a muscle to contract repeatedly against external force
Specificity of training
Adaptive effects of training are highly specific to the method used
Transfer of training
Carryover of training form one activity to another
Cross training effect
Exercising one limb to improve or maintain the strength of another limb
Reversibility principle
Use it or lose it
How quick can detraining occur?
1 week
What results in poor muscle fatigue?
Did not get adequate rest
What results in cardiopulmonary fatigue?
Stayed up late
After work
Have not eaten
What is neural adaptation to resistance exercise?
Increase in motor unit recruitment and firing
What is skeletal adaptation to resistance exercise
Increase in hypertrophy
What is vascular and metabolic adaptation to resistance exercise
Increase in ATP and phosphocreatine storage
What is connective tissue adaptation to resistance exercise
Increase in bone mineral density
What is alinement in resistance exercise?
Muscle or joint is aligned properly
What is stability in resistance exercise?
External
Internal (isometric contraction)
What is intensity in resistance training?
Amount of external load you are working with (submaximal exercise)
What is volume in resistance exercise?
Number of sets and reps for whole session
What is order of exercise in resistance exercise?
Full body initially and then move to isolated muscles (high intensity first)
What is frequency in resistance exercise
Number of times you are exercising each week
What is rest interval in resistance exercise?
Match rest with type of exercise (more rest with higher intensity)
What is duration in resistance exercise?
Time it takes to get back to normal after injury
What is mode in resistance exercise?
Type of exercise you are doing
What is velocity in resistance exercise?
Speed exercise is performed at (fast for power)
What is periodization/variability in resistance exercise?
Not doing same exercise over and over
What is function in resistance exercise?
Select exercise that are closely related to activities they do in real life
Manual resistance exercise
External resistance provided by therapist or patient
Mechanical resistance exercise
External resistance provided by machine or equipment
What is manual resistance good for?
HEP but cannot be measured
What is mechanical resistance good for?
Can be measured
What is the best type of exercise for early rehab?
Isometric
What are the precautions to resistance training?
Valsalva
Substitute motions (not doing exercise correctly due to fatigue)
Overtraining
Exercise induced muscle soreness (acute or delayed)
Pathological fractures (osteoporosis- have good posture)
What are the contraindications of resistance training?
Pain
Inflammation
Severe cardiopulmonary disease
What are some inpatient endurance training parameters?
40-80% intensity
RPE 11–16
10-15 min, progressing to 20-60 min
