Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Musculoskeletal Section > Resistance Training > Flashcards

Resistance Training Flashcards

1
Q

What is the endomysium?

A

Innermost connective tissue later that covers individual muscle fibers

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What is the peripmysium?

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What is the epimysium?

A

The outermost connective tissue latter that surrounds the entire muscle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

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.

A

True

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What is a sacromere?

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What are sacromeres composed of ?

A

Myofilaments actin and myosin

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Explain the purpose of actin and myosin?

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Explain Isometric Training?

A

Muscular force is generated WITHOUT a change in the muscle length

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Explain Isotonic Exercise.

A

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

Can be thought of as muscle movement with a CONSTANT load

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What are the two types of isotonic contractions?

A

Concentric and Eccentric

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Isotonic exercises typically involve what?

A

Equipment and/or handheld weights

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What is a concentric contraction?

A

Shortens a muscle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What is an eccentric contraction?

A

Lengthens the muscle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What is an isokinetic exercise?

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Intensity

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

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

A

High Load and Low reps (6-12)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

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

A

Low Load and high reps (20+)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

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

A

High Load and low reps (1-3)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Volume

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Exercise sequence

A
  • 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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Rest Interval

A

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).
22
Q

Open-chain

A

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

E.g.—kicking a ball w/LE

23
Q

Closed-Chain

A

Involve the body moving over a fixed distal segment

E.g.—back squat

24
Q

Overload Principle

A

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
25
Q

SAID principle (Specific Adaptation to Imposed Demands)

A

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

26
Q

Transfer of Training Principle

A

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

27
Q

Reversibility Principle

A

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

28
Q

Length-tension relationship

A

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

29
Q

Force-velocity relationship

A
  • 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
30
Q

Endurance

A

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

31
Q

Moment arm

A

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

32
Q

Muscle performance

A

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

33
Q

Power

A

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

34
Q

Strength

A

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)

35
Q

Torque

A

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

36
Q

Work

A

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

37
Q

Adaptations to Resistance training for strength training?

A
  • 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
38
Q

Adaptions to resistance Training for endurance training

A
  • 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
39
Q

What are some potential consequences of resistance training?

A
  1. Muscle fatigue
  2. DOMS (delayed onset muscle soreness)
  3. Valsalva Maneuver
40
Q

What is muscle fatigue?

A

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

41
Q

What are signs and symptoms of muscle fatigue?

A
  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
42
Q

What is DOMS?

A

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

43
Q

What type of exercise is typically associated with DOM?

A

High intensity and eccentric strengthening exercise

44
Q

What is DOMS characterized by?

A

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

45
Q

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

A

Reach peak in two days and can last for several days

46
Q

What types of exercises significantly reduce the likelihood of DOMS?

A

Concentric and Isometrics

47
Q

What is the valsalva maneuver?

A

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

48
Q

How is the valsalva maneuvered performed?

A

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

49
Q

What can the valsalva maneuver lead to?

A

Undesirable effects the cardiovascular system.

50
Q

What patients is the valsalva maneuver contraindicated for?

A

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

Musculoskeletal Section (24 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions