Resisted Exercise Flashcards
What factors influence tension generation in skeletal muscle?
Factors include energy stores, blood supply, fatigue, recovery from exercise, and age.
How does age affect strength and endurance in early childhood and preadolescence?
Strength and endurance increase linearly with chronological age. Muscle fiber is determined prior to birth. Boys have slightly greater muscle mass and are about 10% stronger.
What changes occur during puberty regarding muscle fiber size and strength?
There is a rapid acceleration in muscle fiber size and muscle mass, increasing more than 30% per year, along with a rapid increase in strength.
- In boys: muscle mass, body height and weight peak before muscle strength
- In girls: strength peaks before body weight
How does muscle strength change in late adulthood?
The rate of decline accelerates to 15%-20% by the sixth and seventh decades and 30% per decade thereafter. By the 80th decade, muscle mass has decreased by 50% compared to young adulthood.
What psychological and cognitive factors influence muscle performance?
Attention, motivation, and feedback are key factors.
What does attention involve in the context of muscle performance?
It involves processing relevant data while dismissing irrelevant information and focusing on a task.
How does motivation and feedback affect exercise adherence?
Meaningful activities and positive feedback can enhance a patient’s motivation and adherence to the program.
What are the determinants of a resistance exercise program?
Determinants include alignment, stabilization, intensity, exercise order, frequency, rest interval, duration, mode of exercise, and periodization.
What is exercise volume?
It is the total number of repetitions and sets of a particular exercise.
What is the relationship between sets, repetitions, and intensity of resistance?
There is an inverse relationship; lower the load, the greater the number of repetitions and sets.
What is the recommended target number of repetitions before resting?
The target number of repetitions is within a range, typically 8-10 repetitions.
What is the common recommendation for sets in exercise sessions?
2-4 sets is a common recommendation for adults.
What is the Delorme method for strength gains?
It involves performing 10 reps at 50%, 75%, and 100% of 10RM.
What is the Oxford method for strength gains?
It involves performing 10 reps at 100%, 75%, and 50% of 10RM.
How can muscle endurance be improved?
By performing many repetitions of an exercise against a submaximal load, such as 3-5 sets of 15-30 repetitions.
What factors determine the frequency of exercise sessions?
Frequency is determined by intensity, volume, patient goals, health, and response to treatment.
Average RM
- Average untrained adult: 75% of 1 RM can complete ~ 10 reps before fatigue
- At 60% intensity about 15 reps are possible
- At 90% intensity only 4-5 reps are possible
therabands
what is stength?
ability of a muscle to produce force against a resistance
what is power?
the rate at which work is performed
SAID principle
specific adapatiion to imposed demand, specificy principle
transfer of training principle
individuality principle
determinant of tension generation of skeletal muscle
type of muscle fiber
fiber diameter
motor unit recruitment
nutrition
ability to generate tension
how long does it take to see true growth in a MMT?
4-6 weeks
what is neural adaptations?
how the nervous system recieves input, self correction
what is hypertrophy?
increase in size and volume of muscle
what is hyper plasia?
increase in muscle fibers / cells
what is muscle fiber adaptation?
change in muscle type fiber where slow becomes fast
