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Physical Activity and Health > Strength training > Flashcards

Strength training Flashcards

1
Q

define
STRENGTH
MUSCULAR ENDURANCE
POWER

A

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

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2
Q

what are 5 benefits of strength?

A
  1. improved physical performance in sport, recreational activities and everyday activities (especially elders)
  2. protection from injury
  3. increased resting metabolic rate –> more muscle = need more energy to sustain
  4. maintenance of bone mineral density –> stress bone through weight training –> bones respond by building more bone
  5. improved sense of well-being
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3
Q

what are the 4 principles of building strength?

A
  • overload
  • specificity
  • individuality
  • reversibility
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4
Q

explain
OVERLOAD
SPECIFICITY

A

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

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5
Q

explain
INDIVIDUALITY
REVERSIBILITY

A

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

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6
Q

describe the 3 types of muscle action + 2 subtypes

A

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)

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7
Q

what are 5 things to take into consideration for building strength and muscular endurance

A
  1. training routine –> periodization
  2. training technique –> safely do movements + early gains we see often from neuromuscular adaptations/learning how to do mvt
  3. measuring strength: document it
  4. progression: don’t do same workout for next 10 years
  5. cross training: calisthenics, physio type exercises
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8
Q

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?
A
  1. one set of 8-12 reps for healthy adults
  2. one set of 10-15 reps for older (>50) and frail individuals
  3. 8 to 10 exercises, for major muscle groups, 2 days per week
  • in 1998
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9
Q

key point: does strength-training program need to be boring? –> explain

A

no! there are plenty of opportunities for variety in trainings while still adhering to wise training principles
- ie body weight, barbells, dumbbells, machines…

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10
Q

what are 4 hints for the weight room regarding training techniques?

A

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)

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11
Q

how to measure strength (2) vs muscular endurance (2)?

A

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

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12
Q

how to predict 1RM?

A

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)
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13
Q

progression: what to expect?
- how fast? how far? –> related to (3)

A
  • 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
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14
Q

what are 4 (physiological) factors that affect strength?

A
  • neural stimulation
  • types of muscle fiber
  • overload
  • specificity of training
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15
Q

explain neural stimulation as a factor that affects strength
- what
- causes what?
- strength of contraction determined by (2)

A

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

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16
Q

what are the 2 types of muscle fibers?
- proportion of fibers determined by what?

A

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

17
Q

which types of fibres need more motor unit recruitment? figure

A

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

18
Q

OVERLOAD
- strength gains achieved by either (2)
- achieved by progressive overload through (4)

A
  • 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)
19
Q

to increase muscle strength/endurance, training must be ___________
- what is the SAID acronym? explain

A

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

20
Q

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

A
  • 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
21
Q

what are 5 advantages of free weights?

A
  • cost (cheaper)
  • variety (creativity)
  • portability
  • balance (+ more skill required than sitting at a machine)
  • one size fits all
22
Q

what are advantages of machines (8)

A
  • 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)
23
Q

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?

A

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

24
Q

what happens to your metabolism as you age (3 ish)? associated with what?
- what is beneficial in this case?

A
  • 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
25
Q

what is sarcopenia?
- linked with (4)

A

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
26
Q

describe image of 3 things on weight scale –> you want the arrow to move from what to what to what?

A
  • 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)
27
Q

what should children vs adolescents vs adults and older adults do for muscle strengthening (MS) vs bone strengthening (BS)?

A

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…

28
Q

gender differences in resistance training:
- are there more or less women now?
why?

A
  • 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
29
Q
  • anabolic steroids is a common supplement used in (2)
  • why? will produce what effects (2)
  • side effects (6) –> reversible?
A
  • 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)
30
Q

define flexibility vs passive flexibility vs active

A

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

31
Q

does flexibility improve quickly? how to show progress?

A

yes! measure it to show progress

32
Q

benefits of flexibility (2)

  • flexibility influenced by what (5)
A

improved physical performance in sport, recreational activities and everyday activities
- protection from injury ????

  • genetics, age, gender, activity and stretching
33
Q

static vs ballistic stretching

  • vs what is PNF?
A

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

34
Q

explain curve of bone mineral density as age increases, for active vs inactive people

  • do men or women tend to have higher BMD?
A

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 (?)
35
Q

how does jumping help build more bone?

A

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

36
Q

cortical vs trabecular bone

A

cortical: harder
TRABECULAR:
- more spongy, help cushion
- internal
- ie femoral neck and lumbar vertebrae –> if lose trabecular bone, more prone to fracture

Physical Activity and Health (18 decks)

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