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EDKP 330 > Strength training > Flashcards

Strength training Flashcards

1
Q

Define strength, how can it be represented

A

The ability of a muscle to produce force
It can be represented by a 1RM

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2
Q

Define muscular endurance, how can it be represented

A

A muscle’s ability to produce force over and over again
It can be represented by a number of reps in a period

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3
Q

Define Power, how can if be represented

A

The amount of work performed in a given amount of time (product of strength and speed)
It can be represented by quick explosive strength

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4
Q

What are the benefits of strength (5)

A
  • Improve physical performance (sports, recreational, everyday activities)
  • Protection from injury
  • Increased RMR
  • Maintenance of bone mineral density
  • Improve sense of well-being
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5
Q

What are the four principles of building strength

A

overload, specificity, individuality, reversability

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6
Q

Define overload

A

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

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7
Q

Define specificity

A

The training must be specific to the objectives

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8
Q

Define individuality

A

The program should be based on a evaluation of fitness and based on the difference in potentials and goals

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9
Q

Define reversibility

A

When muscles are no longer overloaded, the muscular fitness will gradually return to the pre-exercise levels

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10
Q

What is isometric contraction

A

Muscles produce force without movement

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11
Q

What is isotonic contraction

A

Muscles force with change in length (concentric [shortening] or eccentric [lengthening])

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12
Q

Which isotonic force produces more force, how can it be trained

A

Eccentric, meaning that more recovery time is necessary, negative reps

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13
Q

What is isokinetic contraction

A

Muscles force with change in length at a constant rate (often computerized)

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14
Q

What are the important components of a training program when building strength and muscular endurance (5)

A
  • 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)
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15
Q

What are the 1998 ACSM guidelines regarding muscular strength and endurance training (4)

A
  • 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
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16
Q

What are the important training techniques (4)

A
  • vary the order of lifts
  • Isolate the muscles
  • split your routine
  • use partner assisted lifts
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17
Q

Why is varying the order of lifts important

A

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)

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18
Q

How is isolating the muscles important

A

Intended muscles will get more work

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19
Q

Why is splitting the routine important

A

It will help spend more time on certain exercises and have more benefits for strength training

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20
Q

Why is it important to use partner-assisted lifts

A

It can help get through the sticking point of a concentric movement done till failure

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21
Q

how do you measure strength

A

1 RM
How much you can lift once with good form
A measure for one muscle group (change test for diff muscles)

22
Q

How do you measure muscular endurance

A

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

23
Q

Is it possible to predict 1 RM? how?

A

yes
With smaller weights and more reps, it is possible to estimate

24
Q

Hand grip test
When?
What kind of contraction
What is it representative of

A

Used when time is a factor
Isometric
Provides a modest correlation to overall body strength

25
Q

What are exemples of muscular endurance test?
Why are they good tests

A

Dips, push-ups, crunches with good form for how long
It does not require extensive equipment

26
Q

What is expected progression wise

A

As a beginner, there is a rapid initial gain
With more training, there will be a plateau

27
Q

Why are plateaus normal? what does it depend on?

A

Improvement depends on genetics (sealing), the starting point and the commitment

28
Q

What factors (mostly physiologic) affect strength

A
  • neural stimulation
  • types of fibres
  • Overload
  • specificity of training
29
Q

How can neural stimulation affect strength training

A

The neural stimulation can improve strength without seeing gains because the transmission will get more efficient.

30
Q

what is strength contraction determined by neural wise

A

frequency of stimulation
number of fibres

31
Q

What are the types of fibres, what can they do strength wise

A

Slow twitch fibres: great for aerobic work
Fast twitch fibres: greats for anaerobic work, they produce more force

32
Q

What determines the proportion of fibres

A

It is genetically determined and varies from person to person

33
Q

When are fast twitch fibres recruited

A

The more force is required in a short amount of time, the more the fast twitch fibres are used

34
Q

How can overload be achieved (4)

A
  • increase resistance
  • increase repetitions
  • increase speed of repetitions
  • decrease rest intervals
    Overall the point is to push away failure
35
Q

What is the source of physiological (energy) variabilities between resistance/ strength training and endurance training?

A

Strength training is anaerobic training
Endurance training is aerobic training

36
Q

What are the advantages of free weights (5)

A

Most used in athletes because: - Cost
- Variety of exercises
- Portability
- Balance is an additional component
- One size fits all

37
Q

What are the advantages of machines (8)

A
  • Safety
  • Selection
  • Variable resistance
  • Isolation
  • Time
  • Flexibility
  • Rehabilitation
  • Easier skill acquisition
38
Q

What are the metabolic changes with age?

A
  • Loss of lean body mass associated with sedentary lifestyle
  • Lower RMR
  • Body fat increases
39
Q

What are the benefits of a strength training program in older adults

A

it prevents and reduces excess body fat

40
Q

What is sarcopenia, what is it linked to

A

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

41
Q

What are the side effects of steroid

A

They are irreversable and as follows:
Hypertension
Fluid retention
Tumours
High cholesterol and lipids
Reduce HDL
Behaviour changes , etc

42
Q

define flexibility

A

ROM a person can achieve et any joint through any particular movement

43
Q

define passive flexibility

A

ROM acheivable when someone move a body part for them

44
Q

define active flexibility

A

ROM achievable when someone moves their own body

45
Q

What are the benefits of flexibility

A

Improves physical performance in sports, recreational activities and everyday activities
Protects from injuries

46
Q

What is joint ROM influenced by

A

genetics, age, gender, activity and streching

47
Q

What is static stretching

A

Stretch as far as possible, safe, effective

48
Q

Ballistic stretching

A

with a bounce

49
Q

Proprioceptive neuromuscular facilitation (PNF)

A

Requires a partner
Contract the muscles used

50
Q

What are the effects of strength training on bone health

A

It is accumulated at a younger age and helps to push back the age at which osteoporotic bones are reached

EDKP 330 (10 decks)

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