Resistance training Flashcards
What is Resistance
Training?
A form of physical activity designed to improve muscular fitness by exercising muscle or muscle group against external resistance.
Why is performing ADL (Activities of daily living) important?
- Prevent osteopenia/osteoporosis
- Decrease risk of heart disease
– Decrease body fat
– Decrease blood pressure
– Improve cholesterol
– Decrease load stress on heart - Improve overall quality of life
What’s in the Lever Pulley Fulcrum System?
Bones – mineral reservoir; internal
skeleton (levers)
* Joints – where two bones meet
(fulcrum or axis)
* Muscle tissue – elastic tissue with
contractile properties (pulley)
* Tendons – connective tissue;
connecting muscle to bone
* Ligaments – connective tissue;
connect bone to bone
* Cartilage – white fibrous tissue.
cushions surface and prevents
friction
What’s in the Bones and Muscular system?
Three types of muscle tissue
– Skeletal
– Cardiac
– Smooth
40% of body’s tissues are made up of skeletal muscle
– Muscles attached to bones produce movement across joints
The 4 Main characteristics of muscle tissue in bones and muscular system?
Excitability (ability to respond to stimuli
by generating electrical signal, or action
potential
– Contractility (ability to shorten and
thicken)
– Extensibility (ability to stretch)
– Elasticity (ability to return to its original
shape after stretching or contracting
What are the 2 Muscle Organizations?
hint-one is small and the other has a bunch of whaat is small
1.Sarcomere – smallest, basic
contractile unit of skeletal
muscle
– Made up of actin and myosin
2.* Myofibril made up of many
sarcomeres. When alot they turn into muscle cells
– bundles and the
intact muscle itself are
connective tissue
called fascia (help proteins stay
together)
* Stretch-shortening cycle – eccentric elongation followed by
rapid concentric shortening of
muscle
What are the Fiber Types?
Type 1 (slow twitch)
* Ex. Marathon runner
– Type 2 (fast twitch with proposed
subdivisions)
* Ex. Sprinter
– % depends on hereditary factor
What is a motor unit?
motor neuron
and muscle fibers it
stimulates
– Composed of either all Type I or
all Type II muscle fibers
fun fact– Size and number of motor units
varies within a muscle
What are the Muscle Movements that are connected to tendons & close to body core?
Muscle insertion (connected
to a tendon that spans on joint in muscle functions) and origin (closest to body core).
Levers
– Muscle action
* Concentric vs. Eccentric
* Isometric, Isotonic and Isokinetic
– Muscles cannot push, only pull
* Agonist, antagonist and
synergistic
What are Skeletal muscle relations/anatomical(pa) references?
Agonist – prime mover; muscle responsible for producing a particular joint movement
Antagonist – Opposing muscle to prime mover that passively elongates or shortens to permit motion to occur
Synergist – any muscle assisting the prime mover
Anterior – refers to the front
Posterior – refers to the back
Medial – closer to the midline
Lateral – further from the midline
What are the Joint-Action references?
Flexion – decrease in
joint angle
Extension – return from
flexion and increase in joint angle
Abduction – movement away from the mid
line
Adduction – movement toward them mid-line
Rotation – movement around an axis
Circumduction – multiplanar; moving in a 360-
degree arc combining all of the movements
above
How to describe the sagittal/median plane?
Main importance consists of flexion, extension, and hyperextension.
Circumduction is only in this plane!
Vertical plane that divides body down
middle into left and right portions (imagine a plate diving body in half from front to back)
How to describe the frontal plane?
Abduction (away from midline)
– Adduction (towards midline)
– Lateral flexion (lateral bending of head or
trunk
Circumduction is only in this plane!
Divides body into anterior (front) and
posterior(behind) halves. Imagine a plate dividing body horizontally from up and down and left to right.
How to describe Transversal/Horizontal plane?
Superior (upward or above) and inferior
(below or downward) describe position
– Rotation left and right (rotation of head,
neck or pelvis)
– Lateral (outward) and medial (inward)
rotation – rotation of thigh, upper arm, or
upper or lower extremity
– Supination and pronation – outward and
inward rotation of forearm
Spits upper body and lower body in 2 half similar to how a fraction is.
What contributes to Muscle Design?
Hint-has to do with angles
Pennation – angle between
muscle fiber orientation and
overall muscle force is directed during
contraction.
Greater angle – increases
the potential force
production of that muscle
– Angle of pennation must be
> ~30 degrees before
additional increase in force
What is graded force production?
selective activation of
motor units and size
difference all for more
precise control of force
muscle can generate.
1 to 5 RM – High threshold
motor units
– 12-15 RM – low-threshold
motor units (larger units may
not be recruited and will not
benefit
What is the all or none law?
motor unit reaches its threshold level
for activation, all muscle fibers in
motor unit are fully activated
What is the law for muscle fibers?
contraction of equal force in response to each action potential
What protection does Muscle Spindles provide?
Muscle spindles – Specialized muscle fibers sets wrapped with sensory nerves
What protection does Golgi tendon provide?
Golgi tendon organs – in
tendon near muscle
fibers and tendon intersect
*Protects muscle from being torn
Fun fact-*Sends signal to spinal cord to inhibit/stop the muscle contraction to tendon attached (agonist) and to excite opposite side
muscle of joint (antagonist)
How does the contraction concentric operate?
Concentric – shortening
of muscle, creating force
and movement at a joint
How does the contraction eccentric operate?
Eccentric – Lengthening
of a muscle in response
to a greater opposing
force
How does the contraction isotonic operate?
Isotonic – muscle action where force is
constant throughout movement
– Normal movements are not isotonic
(variable force)
*Has to have “same tone”
throughout its movement. In other words,
the muscle maintains tone and never gets
“saggy” while shortening.
* Ex. Bicep curl – resisted vs. assisted
How does the contraction isotonic operate?
Isometric – Muscle develops force against a
fixed resistance: no joint movement occurs
How does the contraction isokinetic operate?
Isokinetic - muscle contracts and
shortens at constant rate of
speed
Facts-Usually requires special, expensive training equipment that increases the load as it senses that the muscle contraction is
speeding up.
Velocity of movement of a joint held
constant
What are the most common types of resistance training?
Free weights, stack plate machines, rubber resistance band, pneumatic
What’s the importance pneumatic resistance training?
Pneumatic resistance – eliminates
dependence on gravity and
momentum
*Ability to train at any speed with
consistent concentric and eccentric
resistance
*Help develop explosive power
What’s the importance Hydraulic resistance training?
Hydraulic resistance - uses concentric
muscle action only; no eccentric
loading
Fun facts-double reps needed to gain same
effect as normal concentric eccentric repetition
