Strength and Power Training Flashcards
what changes are seen in aging adults w energy and activities
inc relative effort
- esp w stairs, standing from chair
lower max leg press
slower knee angular velocity at peak torque
what are activity guidelines for older adults
should do multicomponent physical activity that includes balance training as well as aerobic and muscle strengthening activities
what activity guidelines are suggested for adults w chronic conditions or disabilities
if able, should follow key guidelines for general adults and do both aerobic and muscle strengthening activities
what are 4 functional benefits to strength and resistance training (not relating to ms, skeletal, or cellular changes)
inc oxidative capacity
inc joint mobility
inc flexibility
inc functional strength
what muscular changes are seen as a benefit of strength/resistance training
inc ms mass/size
inc muscular hypertrophy
inc power in Type1 and 2 fibers
what muscle fiber type are targetted with strength and resistance training
Type 1 fibers respond to resistance exercise and should include those components
- Type 1b are most flexible fibers and can be training
what skeletal changes are seen w strength and resistance training
inc bone size and mass
what cellular changes are seen with strength and resistance training
inc mitochondrial activity
inc insulin sensitivity/action
what is the physical stress theory
overload/intensity
tissue must be exposed to load to which is not normally exposed to improve function
- overload applied to aerobic capacity/endurance, flexibility, strength, resistance training
once body adapts to greater than normal stress or load, then different stim is required to continue to make change
what is the specificity of training
training must reflect type of physical performance required for any exercise or skill
what is strength
ms force exerted by ms or group of ms to overcome a resistance under a specific set of circumstances
what is power
work produced per unit of time of product of strength and speed
power = force x velocity
what is endurance
ability of ms to sustain forces repeatedly or to generate forces over period of time
how can exercise be a protective factor against sarcopenia
inc lean body mass
what are the benefits to maintaining a competitively active lifestyle as an aging adult
inc lower-body functional power
supports longitudinal functionality
how can exercise improve aerobic capacity in older adults
training type 1 fibers
what structures does exercise have a protective effect on in the aging adult
bones
joints
what are 3 ways to minimize risk of injury w strength training
- slow mvmt
- full pain free ROM
- good form and technique
what is defined as slow movement to minimize injury with strength training
exercise at rate of speed that could be stopped abruptly without any overflow of movement
how does slow movement prevent injuries with strength training
can use lower level of resistance to gain maximal effects
what does it mean to strength train in full pain free ROM
strengthen in full functional mvmt w/i biomechanical limits of ms/joints exercised
how can good form and technique prevent injuries with strength training
eliminating substitution concentrates effort onto exercised ms
-> prevents injuries from extraneous mvmts
how long does it take for strengthening to occur
long standing changes takes 12-16 weeks
- when combined w other types of exercises/training, will see functional gains sooner than this
what is the degree of hypertrophy d/t exercise dependent on
type of training and intensity
what degree of strengthening happened in the first 8 weeks
5-15% inc per week
- not necessarily true strength
what are strength training contraindications (7)
recent unstable fx
advanced CHF
severe DOE
cancer (tumors in targeted area)
recent unstable MI
acute illness fever >101
HTN - 160/110 at rest
what are the impacts of intensity in strength training
similar gains as in younger adults
- 2-3x inc in strength in 3-4mo
how do you dose intensity in older adults
lower reps of higher intensity
- aka 3x10 not appropriate
what are factors to consider when determining a higher or lower intensity in an aging adult
higher intensity = fewer comorbidities, pain, better starting strength
lower intensity = more comorbidiites, pain or chronic pain, less overall strength and endurance
how do you determine a higher intensity in an older adult
good quality exercise at 70-80% of 1RM w momentary fatigue anywhere from 8th to 12th rep
how can you use RPE to determine what an aging person’s 60-80% of rep max is
pick resistance you think person will fatigue around 10reps with
person performs 1 to 2 reps
their RPE should be somewhat hard to hard (13-15)
if less - inc resistance
if more - dec resistance
how do you determine a lesser intensity in an older adult
good quality exercise in range of 30-60% of 1RM w momentary fatigue from 12 to 25th rep
what certain aging adults will need to exercise w lesser intensities from 30-60% 1RM
MI
progressive degen neuro (MS)
RA
acute MSK condition
extremely frail/deconditioned (COPD)
pts whom resistance training would negatively effect post surg healing/wounds
what is the precautions for intensity of exercise w someone s/p an MI
avoid >5METS of activity for 6wks
aka 5METS are light house work activities
how can you use RPE to determine what an aging person’s 30-60% of rep max is
choose resistance that person will fatigue around 15reps with
person does 1-2reps
RPE should be fairly light to somewhat hard (11-13)
if less - inc resistance
if more - dec resistance
once you determine the right intensity for a person, how do you determine the reps to prescribe
have them resume exercise and perform reps until momentary or form fatigue
what are 3 signs of fatigue
exercise speed inc and exerciser unable to complete reps when prompted to move slowly
if form deteriorates and pt unable to complete reps when prompted to maintain good form
if exerciser fails to move thru full ROM and is unable to do so when prompted
how do you progress intensity in someone who is exercising at 30-60% 1RM
if >25reps performed
- inc resistance by 10%
how do you progress intensity in someone who is exercising at 60-80% 1RM
if >12reps performed
- inc resistance by 5%
what is the initial frequency of strength training
ACSM: 2x/wk for all major ms groups
exercise rx: initially 3x/wk (changing ms groups)
how does frequency of strength training exercises change
after 2 mo: no more than 3x/wk
after several months: 2x/wk
what are examples of modes for strength training exercises and what mode is especially important in the older population
elastic bands/tubes
free weights
machines
body weight
pulleys
body blade
** w/i functional activities (climb stairs w wts)
what sets are prescribed for strength training exercises
traditionally 3 sets
if working to fatigue, 1 set is sufficient
what does research say about the difference between 1 and 3 sets of strength training exercises
almost no difference
what are education points to include when prescribing a HEP strength training
educate/warn ab DOMS
- doesn’t mean rest
difference b/w ms strengthening and ms endurance training
what is the difference in intensity and reps for strength vs power training
strength:
- high intensity
- low reps
power:
- low intensity
- high reps
why is a low intensity and high reps needed to inc power
to inc power, need to inc speed of mvmt
what has a significant correlation with muscle power
preferred walking speed
what is an important functional activity to work on power training with
gait
what are the ACSM guidelines for power training
3 sets of 6-10reps
LE 0-60% 1RM
UE 30-60% 1RM
time the amt of time to complete reps tho depends on ms group targeted
