Strength Training Flashcards
Strength
The force output of a contracting muscle
Directly related to the amount of tension a contracting muscle can produce
Slow twitch fibers
Type 1
Slow contraction speed
Low force (tension) production
Highly resistant to fatigue
Fast twitch fibers Type II a
Fast contraction speed
Fatigue resistant
Characteristics can be influenced by type of training
Fast twitch fibers Type II b
Fast contraction speed
High force production
Susceptible to quick fatigue
The percentage of either fast twitch or slow twitch fibers in the body is determined by
genetics
Ratio cannot be changed with normal exercise
Specific training can modify metabolic characteristics of all fiber types
Order of fiber recruitment depends on
Type of activity, force required, movement pattern, and position of the body
Order of fiber recruitment
Slow twitch
FT Type II a
FT Type II b
Length tension - max tension is is generated where
at midpoint ROM
Less tension in either shortened or lengthened position
Hypertrophy
Increase in muscle size as a result of resistance training and can be observed after at least 6-8 wks of training
Remodeling
Individual muscle fibers are enlarged, contain more actin and myosin and have larger myofibrils - sarcomeres are increased
Overload principle
To inc strength, the muscle must be loaded or challenged beyond its current force capability
Specificity of training
Adaptation in the metabolic and physiological systems of the body depending on the type of overload imposed
Specific modes of exercise elicit specific adaptations, creating specific training effects
Reversibility
Benefits of training are not sustained unless muscles are continuously challenged
Manual resistance
A type of active exercise in which another person provides the resistance (PNF)
Mechanical resistance
A type of active exercise in which resistance is applied through use of equipment or machine apparatus
Isometric exercise
Static and occurs when a muscle contracts without a length change
Contraction should be held for at least 6 seconds to obtain adaptive change in mm
Isotonic exercise
Dynamic and can have a constant (free weights) or variable (machine) load as the muscle lengthens or shortens through available ROM
Speed can be variable for this type of exercise
Isokinetic exercise
dynamic and has a high speed control for muscle shortening and lengthening
Resistance is accommodating and variable
Provides max resistance at all points in the ROM as the muscle contracts
Eccentric vs. Concentric
Max ecc produces more force than max conc contraction
Ecc consumes less oxygen and fewer energy stores than concentric contractions against similar loads
ROM - short arc exercise
Resistance exercise performed through a limited ROM
ROM - full arc exercise
Resistance exercise performed through full ROM
Open chain exercise occurs when
the distal segment moves freely in space
Con to open chain exercise
Does not prepare for weight bearing
Closed chain exercise occurs when
the body moves over a fixed distal segment
Mechanoreceptors are stimulated by what exercises
Closed chain - adding to joint stability, balance, coordination, and agility in functional WB postures
Progressive resistive exercise (PRE)
Uses the repetition maximum - the greatest amount of weight a muscle can move through the ROM a specific number of times
3 sets of 10 reps are completed with brief 1 min rests
Progression with progressive resistive exercise
Exercise begins with 10 reps at 50% max, followed by 10 reps at 75% max and then 10 reps at 100% max
Circuit weight training
A sequence of exercises for total body conditioning
Rest of usually 30 sec
Free weights or machines
Plyometric training or stretch shortening activity
an isotonic exercise that combines speed, strength, and functional activities
Brief repetitive isometric exercise
with up to 20 contractions held for 6 sec and performed daily
20 sec rest after each contraction to prevent BP inc
Strength gains in 6 weeks
