Resistance Training

Question 1

Muscle anatomy

Answer 1

• a single muscle is made up of several muscle fibers and the connective tissue layers that surround and lie within muscle.
• the endomysium is the innermost connective tissue layer that covers individual muscle fibers
• The perimysium is the connective tissue layer that groups bundles of muscle fibers together
• The epimysium is the outermost connective tissue layer that surrounds the entire muscle

Question 2

sarcomere

Answer 2

• smallest unit of a muscle that gives it the ability to contract
• sarcomeres are composed of the myofilaments actin and myosin. teh actin and myosin attach to one another and slide together and apart to allow for muscle contraction and relaxation, respectively

Question 3

Isometric exercise

Answer 3

• muscular force is generated without a change in muscle length. isometric exercises are often performed against an immovable object
• submaximal isometric exercises are traditionally used in rehabilitation programs

Question 4

Isotonic exercise

Answer 4

• muscular contraction is generated with teh muscle exerting a constant tension
  -this can also be thought of as muscle movement with a constant load. Isotonic exercises are performed against resistance, often employing equipment such as handheld weights. there are two types of isotonic contractions: concentric and eccentric
  a concentric contraction shortens a muscle, while an eccentric contraction lengthens a muscle

Question 5

isokinetic exercises

Answer 5

• muscular contratcion is generated with a constant maximal speed and variable load.
• in isokinetic exercise, the reaction force is identical to the force applied to the equipment
• Cybex, Biodex, and Lido are a few of the companies making isokinetic exercise equipment

Question 6

Intensity

Answer 6

• intensity of resistancce training is often determined by the amount of weight that is being used, which will in turn determine how many repetitions of the exercisecan be performed. the amount of weight being used may be expressed as a percentage of the patients 1RM.
• the intensity chosen will depend on the goals of the training program. if increased strength is the goal, then lower repetitions of a higher intensity load should be prescribed. if increased endurance is the goal, then higher repetitions of a lower intensity load should be prescribed. then training for power, low reps of a very high intensity load are used

Question 7

Volume

Answer 7

• the volume is the total amount of work performed and is calculated as the total number or reps multiplied by the intensity of the exercise
• the total number of repetitions is inversely related to intensity; if heavier weights are used, the patient will be able to perform fewer total repetitions, as is the case when training to increase power or strength.
• Two to four sets of repetitions is a common exercise prescription within a single set dependent on the goals of treatment

Question 8

frequency

Answer 8

• refers to the number of times per week resistance exercise are performed and is dependent on the intensity and volume of exercise and the fitness level of the individual
• for more intense exercise, training should be performed less frequently
• the same applies for patients with a lower overall fitness level
• fot patients in rehab program, exercise can be performed several times per day if teh intensity and volume of exercise is kept low
• exercise that is performed too frequently may lead to overtraining and a decline in the patient’s condition or performance

Question 9

exercise Sequence

Answer 9

• the general recommendations for exercise sequencing dictate that large muscle groups should be exercised before small muscle gorups, multi-joint exercises should be performed before single joint exercises and high intensity exercises should be performed before low intensity exercises
• however, a therapist may choose to disregard these recommendations if they conflict with the rehab goals of a specific patient

Question 10

rest interval

Answer 10

• recovery period between sets will vary depending on teh intensity of the exercise.
• for high intensity exercise, a longer rest interval is needed
• for low intensity exercise, a shorter rest interval is adequate
• patients who have an overall lower fitness level may also need a longer rest interval when compared to more fit individuals

Question 11

open-chain

Answer 11

• involve the distal segment, usually the hand or foot, moving freely in space. an example of an open chain activity is kicking a ball with the lower extremity

Question 12

closed-chain

Answer 12

• involve the body moving over a fixated distal segment

- an example of a closed chain activity is a squat lift

Question 13

overload principle

Answer 13

• in order for a muscle to adapt and become stronger, the load that is placed on it must be greater than what it is normally accustomed to. in resistance training the volume or intensity of the exercise can be altered to provide a greater challenge to the muscle

Question 14

SAID principle

Answer 14

• SPecific Adaptation to Imposed DEmands states that the body will adapt according to the specific type of training that is utilized. to bring about an improvement in a patient’s function, the type of training should specifically mirror the desired goal.
• for example, if a patient needs greater muscular power, the exercises chosen should focus on improving power as opposed to strength or endurance

Question 15

Transfer of training principle

Answer 15

• transfer of training principle states that there can be a carryover effect from one exercise or task to another. for example, a patient who performs exercises to improve muscular strength may also see improvements in muscular endurance. however, these carryover effects are far less beneficial than the adaptations that result from more specific training

Question 16

reversibility principle

Answer 16

• states that the adaptations seen with resistance training are reversible if teh body is not regularly challenged with the same level of resistance or greater. these reversible effects can begin within 1-2 weeks of stopping an exercise program.

Question 17

length-tension relationship

Answer 17

• is a principle that states that the ability of a muscle to produce force 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, it will likely produce less force

Question 18

force-velocity relationship

Answer 18

• is a principle that 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 19

endurance

Answer 19

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

Question 20

moment arm

Answer 20

• the linear distance from the axis of rotation to the site of teh external load

Question 21

muscle performance

Answer 21

• the ability of a muscle to perform work. teh components of muscle performance include power, strength and endurance

Question 22

power

Answer 22

• the rate at which work is performed

Question 23

strength

Answer 23

• the greatest amount of force that can be produced within a muscle during a single contraction, which may be assessed clinically by determining a patients 1RM

Question 24

torque

Answer 24

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

Question 25

work

Answer 25

the magnitude of a load multiplied by the distance teh load is moved