Resistance Training Intro (wk 5) Flashcards
What refers to the capacity of the muscle to do work?
Muscle performance
What is the ability of contractile tissue to produce tension and a resultant force based on demand placed on the muscle?
Strength
What is the ability of neuromuscular system to produce, reduce, or control forces during functional activities in a smooth coordinated manner?
Functional strength
What is related to the strength and speed of a movement; amount of work produced by a muscle in a given amount of time?
Power
What is the ability to perform low-intensity, repetitive, or sustained activities over prolonged period of time?
Endurance
How do you strength train?
Lifting, lowering, or controlling heavy loads for relatively low repetitions (hypertrophy)
What is a necessary foundation for developing muscle power?
Muscle Strength
How can power be enhanced?
- increasing the work a muscle must perform during a specified period of time
- reducing the amount of time required to produce a given force
How do you power train?
Explosive movements; involve strength and speed; muscle strength is necessary for developing power
T/F Muscle endurance training and cardiopulmonary endurance training are the same.
False, muscle to contract repeatedly against resistance, generate, and sustain tension and resist fatigue over time
What muscle groups do you feel need muscular endurance the most throughout the day?
Balance and posture muscles
What are the key parameters for endurance training in regard to intensity, reps, time?
low intensity muscle contractions, large number of repetitions (20+), and/or a prolonged period of time
How does the body adapt when muscle endurance training?
adapts by increasing oxidative and metabolic capabilities, improving the oxygen delivery
Patients who have severely impaired muscle performance (deconditioned, immobilized, etc.), have greater impact in the early stages from what type of muscle training?
endurance training has greater impact on improvement of function than strength training in the early stages of rehab
Beginning at age 30, muscle mass declines how many % per year on average?
1% decline per year on average
On average, what % of body muscle do you lose a day on bed rest?
1%
Which type of muscle fibers atrophies faster?
Type I muscle fibers atrophy faster than type II
Which muscle groups will atrophy faster compared to others when immobilized or on bed rest?
antigravity
T/F Recommend early initiation of endurance training following injury or surgery
True
T/F Hypertrophy of muscle mass increases fiber size and number
False, Increase in muscle mass: occurs by increasing fiber size not number
With hypertrophy of muscle mass you will see what effect on:
Cross sectional area of muscle?
Increases cross sectional area provides that muscle with greater ability to produce force
With hypertrophy of muscle mass you will see what effect on:
Changes to fast twitch (T2) vs slow twitch (T1)?
Fast twitch (type 2) fibers show greater hypertrophy than slow twitch (type 1)
With hypertrophy of muscle mass you will see what effect on:
Changes to capillary bed and mitochondrial density?
- Decrease or no change in capillary bed density
- Decrease or no change in mitochondrial density and volume
How long does it take to see hypertrophy of muscle mass?
8 weeks
What muscular adaptations to endurance training? (fiber size, capillary, mitochondrial)
- Minimal or no muscle fiber hypertrophy
- Increase capillary bed density
- Increase in mitochondrial density and volume (increase number and size)
What are the neural system adaptations to strength training?
i. Increased number of motor units firing
ii. Increased rate of firing
iii. Increased synchronization of firing
What are the neural system adaptations to endurance training?
No changes
T/F 3-4 weeks of strength training you will not see true hypertrophy, instead body is getting more efficient at firing muscles you have
True
Metabolic and enzymatic activity changes due to strength and endurance training?
- Increase in ATP and PC storage
- Increase in myoglobin storage (oxygen storage)
- Increase in phospho-creatine kinase (heart, SM, brain -> helps muscle contract -> allows greater rate of regeneration of ATP)
- Increase in myokinase (enzyme that changes ADP ->ATP and better cellular energy)
Bone mineral density changes due to body weight training?
improves bone mineral density
- Can take up to 9 – 12 months for detectable and significant increases in bone mineral density
Body composition changes due to strength and endurance training?
- Decrease in body fat % (increase metabolism)
2. Increased tensile strength of tendons, ligaments, and connective tissue in muscle (fascia)
What is the FITT Principle?
- Frequency: frequency of exercise, how often are the exercises performed (3x/day/3x/week)
- Intensity: how difficult/challenging are the exercises
- Sets/reps/resistance - Time: how long are the exercises being performed
- Endurance – longer
- Power- shorter - Type: what type of exercises are being performed (strength, endurance, power, flexibility, etc)
What is the overload principle?
- Muscle must be challenged to perform at a level greater than it is accustomed, IT SHOULD BE DIFFICULT.
- To ensure overloading progressively increase the intensity, volume, and/or speed
What is the SAID principle?
- Specific Adaptation to Imposed Demands (SAID): Adaptive effects of training are highly specific to training method employed
- Clinical reasoning: Exercise selection should be based off creating training effects that best meet specific functional needs and goals of patient
What is the reversibility principle?
Benefits are transient unless regularly used for functional activities or individual participates in maintenance program
How long does detraining take to occur?
1-2 weeks after stopping specific exercise
Why is it important to think about the reversibility principle when creating HEPs?
Clinical reasoning: Why “home exercise programs” should be modified throughout the plan of care, reinforced and program should be sustainable/ reasonable for your client even after discharge
Transfer of training/overflow principle -
- potential carry over of the effects of one exercise into other exercises or activities
- in direct contrast to SAID principle
T/F Little carry over seen from endurance program to strength.
True, Strength programs may have positive effect on endurance
How does the size of a muscle affect the tension produced?
Larger the muscle diameter generally the > tension production
Short fibers with pinnate and multipinnate (>/=/
- Short fibers with pinnate and multipinnate design lead to > force production
- Long parallel fibers in muscles with high rate of shortening lead to < force production (sartorius)
Describe high % of type 1 muscle fibers:
low force production, slow rate of maximum force production, resistant to fatigue (marathon runners)
Describe high % of type 2a and 2b muscle fubersd:
rapid high force production, rapid fatigue (body builders)
At what range of contraction will muscles produce the greatest tension?
mid range of contraction - cross linkage optimal = optimal force production
If you have a greater # and synchronization of motor unit firing, what type of force production?
greater force production
Isometric, concentric, eccentric
List in order from greatest to least force production
- Eccentric
- Isometric
- Concentric
What is a gradual decrease in force-producing capacity of the neuromuscular system?
Muscle fatigue
What are signs of fatigue?
- Pain or cramping of the muscle
- Tremors of the contracting muscle
- Unintentional slowing of performing repetitions
- Active movements become jerky
- Unable to complete appropriate movement pattern through full ROM against same level of resistance
- Use of substitutions strategies (quality not quantity) - May lead to injury!
T/F If under age of 6-7 formal training recommended
False
What type of physical activity should children focus on?
daily aerobic activity
T/F Encourage children to do weight bearing exercises such as jumping, push ups 3 days a week
True
T/F Sessions with children are likely to be more successful if longer duration
more likely to be successful if varied, shorter duration
When working with children, increase weight by no more than what % at one time?
5%
Improved strength in older adults is associated with what?
improved health, quality of life, functional capacity, and reduced risk of falls
Why should valsalva maneuver be avoided with older patients?
Leads to an increase in intra- abdominal and intra thoracic pressure which can lead to an overall abrupt increase in BP (stroke, hx cardiac illness, eye/cranial surgery, IV disc path)
If patient has CV pathology or HTN, can patient perform resistance exercise?
can perform resistance exercise, however, need to be monitored closely (can get them to count out loud to prevent holding breath)
(Inhalation/exhalation)
encourage _______ when lifting and _______when lowering
encourage exhalation when lifting and inhalations when lowering
How can you avoid potentially harmful substitutions of body?
- changing amount of external resistance
- modifying/ adding manual contact
- cueing patient to stabilize performing internal contractions
Why can overtraining cause decline in performance?
- inadequate rest periods
- dehydration
- poor diet to meet metabolic needs during activity
- progressing too rapidly
Describe the time period of delayed onset muscle soreness (DOMS):
Begins =
Peaks =
Subsides =
Begins = 12-24 hours after Peaks = 48-72 hours Subsides = 2-3 days later
T/F Concentric exercises tend to lead to more DOMS than eccentric
False, Eccentric exercises tend to lead to more DOMS than concentric
Signs and symptoms of DOMs?
- Tenderness to palpation
- Increased soreness with stretching or contraction of involved muscle
- Muscle stiffness
- Decreased ROM during the course of muscle soreness
- Decreased muscle strength
If DOMs haven’t subsided since the last treatment what should you do?
maybe don’t move forward, do change treatment
What is a pathological fracture?
occurs in a bone that was already affected by existing pathology, such as osteopenia/osteoporosis
Most common pathological fracture sites include:
Wrists, Hips, Ribs, Vertebrae
T/F Avoid high intensity exercise depending on severity of osteoporosis
True
For patient with osteoporosis, how would you initially assign a workout program to them?
- 1 set of higher repetitions (muscular endurance training)
2. work up over a longer period of time; recommend first 6-8 weeks stay within 1-2 sets, 2- 3 x per week
What are examples of low impact weight bearing activities in order to improve bone mineral density?
lunges, step ups/downs
Avoid what activities/movements that could result in anterior compression function of vert in patient with osteoporosis?
Avoid jumping, quick turns or compressions of the spine (particularly resisted flexion and flexion combined with end range rotation)
Avoid what movements that could result in hip fractures in patients with osteoporosis?
avoid weighted torsional type movements around the hip
Working with older patient with osteoporosis, always screen for what?
Screen for fall risk! If patient is at risk for falls due to balance impairments, will need to educate on safety and modifications to home exercise program
