Resistance Training

Question 1

What is the endomysium?

Answer 1

Innermost connective tissue later that covers individual muscle fibers

Question 2

What is the peripmysium?

Answer 2

The connective tissue latter that groups bundles of muscle fibers (i.e. a fasciculus) together

Question 3

What is the epimysium?

Answer 3

The outermost connective tissue latter that surrounds the entire muscle

Question 4

True or False: Each muscle fiber is its own cell and is made up of servals subunits called myofibrils, which in turn are made up of sacromeres.

Answer 4

True

Question 5

What is a sacromere?

Answer 5

The smalles unit of ta muscle that gives it the ability ot contract

Question 6

What are sacromeres composed of ?

Answer 6

Myofilaments actin and myosin

Question 7

Explain the purpose of actin and myosin?

Answer 7

Attach to one another and slide together and apart to allow for muscle contraction and relaxation, respectively.

Question 8

Explain Isometric Training?

Answer 8

Muscular force is generated WITHOUT a change in the muscle length

Question 9

Explain Isotonic Exercise.

Answer 9

Muscular contraction is generated WITH the muscle exerting a CONSTANT tension.

Can be thought of as muscle movement with a CONSTANT load

Question 10

What are the two types of isotonic contractions?

Answer 10

Concentric and Eccentric

Question 11

Isotonic exercises typically involve what?

Answer 11

Equipment and/or handheld weights

Question 12

What is a concentric contraction?

Answer 12

Shortens a muscle

Question 13

What is an eccentric contraction?

Answer 13

Lengthens the muscle

Question 14

What is an isokinetic exercise?

Answer 14

Muscular contraction is generated w/a constant maximal speed and variable load

Reaction force is identical to the force applied to the equipment.

E.g.-Cybex, BioMed, and Lido

Question 15

Intensity

Answer 15

Determined by the amount of weight that is being used, which will in turn determine how many res of the exercise can be performed

Question 16

Intensity concept: Goal is to increase strength, what will be the load and amount of reps?

Answer 16

High Load and Low reps (6-12)

Question 17

Intensity concept: If the goal is to increase endurance, what should the load and reps be?

Answer 17

Low Load and high reps (20+)

Question 18

Intensity concept: Goal is power, what should the load and reps be?

Answer 18

High Load and low reps (1-3)

Question 19

Volume

Answer 19

Total amount of work performed and is calculated as the total number of Reps x intensity

E.g.—if heavier weights are used, the patient will be able to perform fewer total repetitions (i.e. training for strength). Two to four sets of reps are a common exercise prescription

Question 20

Exercise sequence

Answer 20

• Large muscles should be exercised before smaller muscles
• multi-joint exercises should be performed before single joint exercises
• high intensity should be performed before low intensity

Question 21

Rest Interval

Answer 21

The recovery period b/t sets will vary depending on the intensity of the exercise

• For high intensity exercise, a longer rest interval is needed (e.g., three or more minutes)
• For low intensity exercise, a shorter rest interval is adequate (e.g. one to two minutes).

Question 22

Open-chain

Answer 22

Open-Chain activities involve the distal segment, usually the hand or foot, moving freely in space

E.g.—kicking a ball w/LE

Question 23

Closed-Chain

Answer 23

Involve the body moving over a fixed distal segment

E.g.—back squat

Question 24

Overload Principle

Answer 24

States that in order for a muscle to adapt and become stronger, the load that is placed on it must be greater than what It is normal accustomed to

• can alter the volume (sets, repetitions) or intensity (resistance) for greater challenge

Question 25

SAID principle (Specific Adaptation to Imposed Demands)

Answer 25

States that the body will adapt according to the specific type of training that is utilized *To bring about improvement in a pt’s function, the type of training should specifically mirror the desired goal

Question 26

Transfer of Training Principle

Answer 26

States that there can be a carryover effect from one exercise or task to another

Question 27

Reversibility Principle

Answer 27

States that the adaptations seen with resistance training are reversible if the body is not regularly challenged with the same level of resistance or greater *These reversible effects can begin within 1-2 weeks of stoping an exercise program

Question 28

Length-tension relationship

Answer 28

States that the ability of a muscle to produce once depends on the length of the muscle. A muscle can usually produce a maximal force near its normal resting length If the muscle is lengthened or shortened, ti will likely produce less force

Question 29

Force-velocity relationship

Answer 29

- States that the speed of a muscle contraction affects the force that the muscle can produce - during a concentric contraction, as the speed of contraction increases, the force of contraction decreases - during an eccentric contraction, as the speed of contraction increases, the force of contraction also increases

Question 30

Endurance

Answer 30

Ability of a muscle to contract repeatedly against a light external load and resist fatigue over a prolonged period of time

Question 31

Moment arm

Answer 31

The linear distance from the AOR o the site of the external load

Question 32

Muscle performance

Answer 32

The ability of a muscle to perform work. The components of muscle performance include power, trench and endurance

Question 33

Power

Answer 33

The rate at which work is performed (i.e.-work divided by time)

Question 34

Strength

Answer 34

The greatest amount of force that can be produced wilting a muscle during a sing contraction, which may be assessed clinically by determining a patient’s 1RM (i.e. maximum amount of weight that can be lifted once)

Question 35

Torque

Answer 35

The ability of an external load to produce rotation around an axis, calculated by multiplying the magnitude of the load the moment arm

Question 36

Work

Answer 36

The magnitude of a load (e.g. weight) multiplied by the distance the load is moved (e.g. range of motion used)

Question 37

Adaptations to Resistance training for strength training?

Answer 37

- muscle fiber hypertrophy - fiber type remodeling form IIB to IIA - Increased neuromuscular activity (#of motor units, firing rate) - decreased or no change in capillary bed density - decrease mitochondrial density - increased stores of ATP, create phosphate, and other energy sources - increased tensile strength of tendons and ligaments - Increased lean body mass - decreased body fat percentage

Question 38

Adaptions to resistance Training for endurance training

Answer 38

- increased capillary bed density - increased mitochondrial density - increased sorters of ATP, creatine phosphate, and other energy sources - increased tensile strength of tendons and ligaments - increased bone mineral density - decreased body fat percentage

Question 39

What are some potential consequences of resistance training?

Answer 39

1. Muscle fatigue 2. DOMS (delayed onset muscle soreness) 3. Valsalva Maneuver

Question 40

What is muscle fatigue?

Answer 40

Decreased ability of a muscle ot produce force against a load with increasing repetitions. Muscle fatigue is reversible.

Question 41

What are signs and symptoms of muscle fatigue?

Answer 41

1. Muscle pain and cramping 2. Tremors 3. Movement that becomes slower or jerky 4. An inability to complete the full movement pattern 5. Substitution patterns

Question 42

What is DOMS?

Answer 42

Specific type of post-exercise soreness that is though to result from microtrauma to the muscle and its connective tissue that occurs during resistance training

Question 43

What type of exercise is typically associated with DOM?

Answer 43

High intensity and eccentric strengthening exercise

Question 44

What is DOMS characterized by?

Answer 44

Tenderness to palpation in the muscle belly or at the muscle-tendon junction, soreness with passive stretching or active contraction of the muscle, and decreased ROM and strength

Question 45

When do the symptoms of DOMS typically Peak and how long do they last?

Answer 45

Reach peak in two days and can last for several days

Question 46

What types of exercises significantly reduce the likelihood of DOMS?

Answer 46

Concentric and Isometrics

Question 47

What is the valsalva maneuver?

Answer 47

Technique that is often used to increase intra-abdominal and intrathoracic pressures during anaerobic activities that require a large effort, such as lifting a heavy box from the floor

Question 48

How is the valsalva maneuvered performed?

Answer 48

Forcefully exhaling against a closed glottis, Mose and mouth while simultaneously contracting the abdominal muscles. This helps stabilize the spine during heavy exertion and is therefore employed using powerlifting to help improve performance

Question 49

What can the valsalva maneuver lead to?

Answer 49

Undesirable effects the cardiovascular system.

Question 50

What patients is the valsalva maneuver contraindicated for?

Answer 50

Patients with Cardiovascular disease (e.g. hypertension, coronary artery disease, stroke), intervertebral disk pathology, or who have recently undergone eye surgery