Strength training Flashcards
define
STRENGTH
MUSCULAR ENDURANCE
POWER
STRENGTH
- ability of a muscle to produce force, often represented by the 1rep max
MUSCULAR ENDURANCE
- muscle’s ability to produce force over and over gain (ie number of sit-ups/push-ups for 1min)
POWER
- amount of work performed in a given amount of time, often considered the product of strength and speed
- ie explosive strength in jumping athletes or throwing athletes
what are 5 benefits of strength?
- improved physical performance in sport, recreational activities and everyday activities (especially elders)
- protection from injury
- increased resting metabolic rate –> more muscle = need more energy to sustain
- maintenance of bone mineral density –> stress bone through weight training –> bones respond by building more bone
- improved sense of well-being
what are the 4 principles of building strength?
- overload
- specificity
- individuality
- reversibility
explain
OVERLOAD
SPECIFICITY
OVERLOAD
- to increase strength, we must tax out muscles beyond their accustomed loads
- when muscles produce high (but not necessarily max) levels of force, time and time again, they respond, over time, by becoming larger (hypertrophy)
- ie use weight to do 5 reps, getting easier and can do more –> increase weight
SPECIFICITY
- your strength-training program must be specific to your overall exercise objectives
- know which muscles are used for each movement
- ie lineman vs kicker vs QB will have different workouts
explain
INDIVIDUALITY
REVERSIBILITY
INDIVIDUALITY
- you should evaluate your fitness level and exercise goals on a personal level
- we all have different potentials and different goals. be yourself
- each person reacts differently to programs
REVERSIBILITY
- when you stop overloading your muscles, your strength and muscular fitness will gradually return to their pre-exercise levels
- use it or lose it, but remember that you won’t lose it immediately
- it’s easier to maintain strength than always trying to increase strength
describe the 3 types of muscle action + 2 subtypes
ISOMETRIC
- no movement but produce force
- ie pushing against immovable object
ISOTONIC
- muscles produce force and change their length
a) concentric: muscle shortens and overcomes external resistance (ie biceps when lift object from waist)
b) eccentric (negatives): muscle lengthens bc force is less than external resistance (ie lowering bicep) –> can produce more force! (ie you can eccentric 120% of 1rm)
ISOKINETIC
- muscle produce force and its length changes at a constant rate –> usually seen only with computerized equipment in rehab settings (popular 20 years ago)
what are 5 things to take into consideration for building strength and muscular endurance
- training routine –> periodization
- training technique –> safely do movements + early gains we see often from neuromuscular adaptations/learning how to do mvt
- measuring strength: document it
- progression: don’t do same workout for next 10 years
- cross training: calisthenics, physio type exercises
what are the guidelines by the American College of Sports Medicine for muscular strength and endurance training? (3)
- which year did they add these guidelines?
- one set of 8-12 reps for healthy adults
- one set of 10-15 reps for older (>50) and frail individuals
- 8 to 10 exercises, for major muscle groups, 2 days per week
- in 1998
key point: does strength-training program need to be boring? –> explain
no! there are plenty of opportunities for variety in trainings while still adhering to wise training principles
- ie body weight, barbells, dumbbells, machines…
what are 4 hints for the weight room regarding training techniques?
VARY ORDER OF LIFTS
- usually, large muscles first (ie upper back, bicep, forearms)
- variations include small before large muscles OR change order
ISOLATE MUSCLE YOU’RE EXERCISING
- make sure proper technique to use muscle you’re supposed to use
- some exercise work several muscles vs some work individual muscle (isolated)
SPLIT YOUR ROUTINE
- instead of doing 1 x 10reps for 10 exercises, 3x/week –> can do 3 x 8-12 reps at 5 exercises for 2 days, then same thing for 5 dif exercise for another 2 days
USE PARTNER-ASSISTED LIFTS
- have a partner help with concentric portion of rep or just help you past a sticking point (point where you are the weakest)
how to measure strength (2) vs muscular endurance (2)?
STRENGTH
a) 1RM = 1 repetition max
- how much you can lift with good form, only one
- a measure of strength for each muscle group (ie squat, BPress… depends on sport)
b) hand grip test: used when time is a factor –> isometric assessment –> provides modest correlation to overall body strength
- useful for athletes who need grip strength in their sport
ENDURANCE:
a) 8RM or 12RM
- how much you can lift, with good form, only 8 or 12 times
- measures muscule endurance (but also some strength components)
- useful for describing intensity to use in training
b) muscular endurance tests: ie modified dip (men), modified push up (women), bent leg curl ups or abdominal crunches
- does not require extensive equipment
- could use metronome
how to predict 1RM?
use prediction charts from Birzycki, Beachele (a bit higher percentage for each rep range compared to 2 others) and Remedios
- ie 1 rep = 100%
3 reps = 90% for Bir and Rem (vs 93% for Bea)
8 reps = 78% for Bir, 75% for Rem, 80% for Bea)
progression: what to expect?
- how fast? how far? –> related to (3)
- expect rapid initial gains (for beginners, for 1-2 months as brain gets better at sending signal to muscles) followed by slower gains and the occasional plateau (ie work just as hard, but not improving anymore)
- remember that how fast and how far you improve is related to your genetic ability, your starting point and your commitment
what are 4 (physiological) factors that affect strength?
- neural stimulation
- types of muscle fiber
- overload
- specificity of training
explain neural stimulation as a factor that affects strength
- what
- causes what?
- strength of contraction determined by (2)
NEURAL STIMULATION:
- number of muscle fibres that a motor neuron can innervate –> can vary! up to 1000 in large muscles doing work
- stimulations causes muscle fibres to contract or not at all
- strength of contraction determined by frequency of stimulation and number of fibres stimulated
*ie: max lifts: stimulate as many fibres as possible
what are the 2 types of muscle fibers?
- proportion of fibers determined by what?
SLOW TWITCH
- greater capacity for aerobic work
- more fatigue resistant
- oxidative
- lower power/force
FAST TWITCH:
- greater capacity for anaerobic work
- produce more overall force
- highly fatiguable
*FOG FIBERS = fast twitch 2a –> aerobic and glycolytic
proportion of fibres determined genetically and varies from person to person –> usually 40-60, but marathon runner would be 90 slow 10 fast VS sprinter = 90 fast 10 slow
which types of fibres need more motor unit recruitment? figure
type 2 need more motor unit recruitment! type 2 = large fibres. only recruitement when we do heavy intense lifting
VS type 1: smaller fibers, used in submax lifts bc more efficient and less fatiguable
OVERLOAD
- strength gains achieved by either (2)
- achieved by progressive overload through (4)
- increased ability fo individual muscle fibres to work
- greater proportion of available muscle fibres available to work
OVERLOAD: - increased resistance –> increase load as person is getting stronger bc they are adapting
- increased repetitions
- increase speed of repetitions (ie power athletes)
- decreased rest intervals (allow less recovery = increase overload)
to increase muscle strength/endurance, training must be ___________
- what is the SAID acronym? explain
SPECIFIC!
- Specific Adaptation to Imposed Demand –> attempting to improve sport specific skill + training should resemble those movement patterns
- ie Tiger Woods does sport specific core exercises, needed for golf
which athletes (trained in resistance (R), detrained (D) and trained in aerobic endurance (E)) have HIGHER/LOWER/MEDIUM:
- muscle girth
- muscle fiber size
- capillary density
- % fat
- aerobic enzymes
- short-term endurance
- maximal oxygen uptake
- mitochondrial density
- strength and power
- muscle girth: R > D > E
- muscle fiber size: R > D > E
- capillary density: E > D > R
- % fat: D > R > E
- aerobic enzymes: E > D > R
- short-term endurance: R > E > D
- maximal oxygen uptake: E > R > D
- mitochondrial density: E > D > R
- strength and power: R > D > E
what are 5 advantages of free weights?
- cost (cheaper)
- variety (creativity)
- portability
- balance (+ more skill required than sitting at a machine)
- one size fits all
what are advantages of machines (8)
- safety
- selection
- variable resistance (some machines have less resistance at sticking point)
- isolation
- time (faster/more efficient to change weights)
- flexibility
- rehab/physio
- easier skill acquisition (especially for beginners)
KEY POINT:
- your initial gains will be followed by a __________ period. –> how to make further gains (2)
- remember that when stuck in a _________, still what?
PLATEAU! but by using various training techniques and maintaining your workouts, you can make further strength gains
- when stuck on plateau, you will still be benefiting from exercising even if you aren’t seeing improvements in strength
what happens to your metabolism as you age (3 ish)? associated with what?
- what is beneficial in this case?
- loss of lean body mass with aging + body fat increases –> slows down resting metabolic rate
- associated with sedentary lifestyle
- strength training program is beneficial! to prevent sarcopenia and reduce excess body fat
what is sarcopenia?
- linked with (4)
refers to the loss of muscle mass and decline in muscle quality observed with increasing age
*muscle quality = force production/total muscle mass
- linked with falls (bc not strong enough to hold yourself –> ie hip fracture), functional decline, osteoporosis (decrease BMD), glucose intolerance (lots of glu metabolized in skeletal muscle –> partially explains why prevalence of diabetes increases with age in Canada
describe image of 3 things on weight scale –> you want the arrow to move from what to what to what?
- current health status + lifestyle behaviors + application of exercise science (physiology, biomechanics, behavior)
- want to move from sedentary lifestyle, to functional health, to then peak performance (if applicable)
what should children vs adolescents vs adults and older adults do for muscle strengthening (MS) vs bone strengthening (BS)?
CHILDREN:
- NO resistance training bc could close the growth plates and inhibit growth (bc growth plates not closed yet)
- MS: tug-of-war, modified push-ups, body weight/resistance bands exercises, rope/tree climbing, sit-ups, swinging on bars
- BS: hopscotch, hopping, jumping, jumping rope, running, sports (gymnastics, basketball, volleyball)
ADOLESCENTS:
- MS: similar to children, add pull-ups, start introducing them to weight machines, handheld weights (no max lifts), climbing wall
- BS: same as children
ADULTS:
- MS and BS: exercises (using bands, weight machines, handheld weights), calisthenic, digging/lifting/carrying while gardening, carrying groceries, yoga, tai chi…
gender differences in resistance training:
- are there more or less women now?
why?
- increased number of females participants in sports
- myths about muscle size abated somewhat (ie females will have too big muscles just like males)
- improved body appearance
- high strength levels
- anabolic steroids is a common supplement used in (2)
- why? will produce what effects (2)
- side effects (6) –> reversible?
- body building and track & field athletes
- develop heavy musculature –> take long enough will produce masculinizing effects (bc high testosterone) (ie Adam’s apple, square jaw) + will reduce testicle size
- side effects: hypertension, fluid retention, tumours, high cholesterol/lipids, reduced HDL, behavioural changes (roid rage –> mindset changes, anger tolerance is decreased)
define flexibility vs passive flexibility vs active
FLEXIBILITY
- range of motion (ROM) a person can achieve at any joint through any particular movement
PASSIVE:
- ROM you can achieve when someone moves a body part for you
ACTIVE:
- ROM you can achieve when you move body parts yourself using your own muscles
does flexibility improve quickly? how to show progress?
yes! measure it to show progress
benefits of flexibility (2)
- flexibility influenced by what (5)
improved physical performance in sport, recreational activities and everyday activities
- protection from injury ????
- genetics, age, gender, activity and stretching
static vs ballistic stretching
- vs what is PNF?
STATIC
- stretch a muscle as far as possible (reach end of joint’s ROM) and hold
- recommended method –> safe, effective and doesn’t require partner
- active (no assistance) OR passive (partner stretches muscle for you
BALLISTIC
- muscle is stretched concentrically contracting opposing muscle group –> ie bouncing –> muscle will stretch and then contract to protect you/muscle from tearing
- NOT recommended bc dynamic action may elicit a stretch reflex –> could result in injuries
Proprioceptive neuromuscular facilitation (PNF)
- requires a partner to passively stretch the target muscle –> then you resist and attempt to contract the opposing muscle –> then you relax and partner can push further
- recommended as very effective but does require a partner
explain curve of bone mineral density as age increases, for active vs inactive people
- do men or women tend to have higher BMD?
start with low BMD, increase (bc you accumulate bone mass) until hit peak at around 30 yo –> then slow decrease (bc you stop laying down bone mass)until you cross the osteoporotic bone threshold
- active and inactive have similar curves but active will reach a higher peak bc they stress their bones more = higher bone health
- then, similar loss btw active and inactive, but since inactive had lower peak, will reach the osteoporotic bone threshold at an earlier age = greater risk of fracture
- men tend to have higher!
*good drugs now to protect from osteoporosis (?)
how does jumping help build more bone?
jumping/or any other stimulus = bending forces on femur–> receptors send signal to osteoblasts to lay down collagen fibers –> migration of osteoblasts to stressed area = higher BMD
cortical vs trabecular bone
cortical: harder
TRABECULAR:
- more spongy, help cushion
- internal
- ie femoral neck and lumbar vertebrae –> if lose trabecular bone, more prone to fracture
