Strength training Flashcards
Define strength, how can it be represented
The ability of a muscle to produce force
It can be represented by a 1RM
Define muscular endurance, how can it be represented
A muscle’s ability to produce force over and over again
It can be represented by a number of reps in a period
Define Power, how can if be represented
The amount of work performed in a given amount of time (product of strength and speed)
It can be represented by quick explosive strength
What are the benefits of strength (5)
- Improve physical performance (sports, recreational, everyday activities)
- Protection from injury
- Increased RMR
- Maintenance of bone mineral density
- Improve sense of well-being
What are the four principles of building strength
overload, specificity, individuality, reversability
Define overload
To increase force, the muscles need to work beyond their accustomed loads.
When muscles produce high levels of force time and time again, they respond over time with hypertrophy
Define specificity
The training must be specific to the objectives
Define individuality
The program should be based on a evaluation of fitness and based on the difference in potentials and goals
Define reversibility
When muscles are no longer overloaded, the muscular fitness will gradually return to the pre-exercise levels
What is isometric contraction
Muscles produce force without movement
What is isotonic contraction
Muscles force with change in length (concentric [shortening] or eccentric [lengthening])
Which isotonic force produces more force, how can it be trained
Eccentric, meaning that more recovery time is necessary, negative reps
What is isokinetic contraction
Muscles force with change in length at a constant rate (often computerized)
What are the important components of a training program when building strength and muscular endurance (5)
- training routine (periodized and specific)
- training techniques (brain learns to be stronger)
- measuring strength (follow improvement)
- progression (to have improvement)
- cross training (keep it interesting)
What are the 1998 ACSM guidelines regarding muscular strength and endurance training (4)
- one set of 8-12 repetitions for healthy adults
- one set of 10-15 repetitions for older and frail adults
- 8-10 exercises for major muscles groups
- 2 days a week
What are the important training techniques (4)
- vary the order of lifts
- Isolate the muscles
- split your routine
- use partner assisted lifts
Why is varying the order of lifts important
Usually start with large muscles first and move on to the extremities
However, it’s possible to change the order to not be tired when getting to a particular exercise. (allow recovery time)
How is isolating the muscles important
Intended muscles will get more work
Why is splitting the routine important
It will help spend more time on certain exercises and have more benefits for strength training
Why is it important to use partner-assisted lifts
It can help get through the sticking point of a concentric movement done till failure
how do you measure strength
1 RM
How much you can lift once with good form
A measure for one muscle group (change test for diff muscles)
How do you measure muscular endurance
8 or 12 RM
How much you can lift 8 or 12 times with good form
Useful for describing the intensity to use while training
Is it possible to predict 1 RM? how?
yes
With smaller weights and more reps, it is possible to estimate
Hand grip test
When?
What kind of contraction
What is it representative of
Used when time is a factor
Isometric
Provides a modest correlation to overall body strength
What are exemples of muscular endurance test?
Why are they good tests
Dips, push-ups, crunches with good form for how long
It does not require extensive equipment
What is expected progression wise
As a beginner, there is a rapid initial gain
With more training, there will be a plateau
Why are plateaus normal? what does it depend on?
Improvement depends on genetics (sealing), the starting point and the commitment
What factors (mostly physiologic) affect strength
- neural stimulation
- types of fibres
- Overload
- specificity of training
How can neural stimulation affect strength training
The neural stimulation can improve strength without seeing gains because the transmission will get more efficient.
what is strength contraction determined by neural wise
frequency of stimulation
number of fibres
What are the types of fibres, what can they do strength wise
Slow twitch fibres: great for aerobic work
Fast twitch fibres: greats for anaerobic work, they produce more force
What determines the proportion of fibres
It is genetically determined and varies from person to person
When are fast twitch fibres recruited
The more force is required in a short amount of time, the more the fast twitch fibres are used
How can overload be achieved (4)
- increase resistance
- increase repetitions
- increase speed of repetitions
- decrease rest intervals
Overall the point is to push away failure
What is the source of physiological (energy) variabilities between resistance/ strength training and endurance training?
Strength training is anaerobic training
Endurance training is aerobic training
What are the advantages of free weights (5)
Most used in athletes because: - Cost
- Variety of exercises
- Portability
- Balance is an additional component
- One size fits all
What are the advantages of machines (8)
- Safety
- Selection
- Variable resistance
- Isolation
- Time
- Flexibility
- Rehabilitation
- Easier skill acquisition
What are the metabolic changes with age?
- Loss of lean body mass associated with sedentary lifestyle
- Lower RMR
- Body fat increases
What are the benefits of a strength training program in older adults
it prevents and reduces excess body fat
What is sarcopenia, what is it linked to
The loss of muscles mass and decline of muscle quality (how much force can muscle produce)
It is linked to falls, function decline , osteoporosis and glucose intolerance
What are the side effects of steroid
They are irreversable and as follows:
Hypertension
Fluid retention
Tumours
High cholesterol and lipids
Reduce HDL
Behaviour changes , etc
define flexibility
ROM a person can achieve et any joint through any particular movement
define passive flexibility
ROM acheivable when someone move a body part for them
define active flexibility
ROM achievable when someone moves their own body
What are the benefits of flexibility
Improves physical performance in sports, recreational activities and everyday activities
Protects from injuries
What is joint ROM influenced by
genetics, age, gender, activity and streching
What is static stretching
Stretch as far as possible, safe, effective
Ballistic stretching
with a bounce
Proprioceptive neuromuscular facilitation (PNF)
Requires a partner
Contract the muscles used
What are the effects of strength training on bone health
It is accumulated at a younger age and helps to push back the age at which osteoporotic bones are reached
