Test 3 Flashcards
Strength X Speed =
Power
Resistance is immovable; no visible movement of joint
Static/ isometric
Example of static/ isometric strength
Pushing shoulder against the wall
Visual joint movement
Dynamic strength
Type of dynamic strength that is constant resistance through full range of motion
Isotonic
Muscle actively shortens
Concentric
Muscle actively lengthens
Eccentric
Maximal contraction of strength
Isokenetic
What are the differen principles of resistance training?
- Overload
- Specificity
- SAID
- Periodization
- Prioritization
What does SAID mean?
Specific Adaptations to imposed demands
Systemic manipulation of active program
Periodization
Training priority based on goals of individual
Prioritization
Ability of muscles to exert a force for many repetitions or an extended period
Endurance
Health related goals of resistance training
- Make ADLs less stressful
2. Effectively manage/ prevent chronic diseases
FITT for resistance training
F- 2-3 days/wk
I- depends on person
T- no specific duration; 8-12 reps. 2-4 sets
T- each major muscle group
Progression for resistance training
Gradual progression of greater resistance, add more reps then can add sets
Pattern in resistance training
Rest for 2-3 mins between each set, and at least 48 hours rest between sessions for any single muscle group
Intensity for beginners/sedentary ppl doing RT
40-50% 1RM
RT intensity for novice to intermediate exercisers
60-70% 1RM
Why is muscle balance important?
Agonist/antagonist imbalance causes joint instability, which increases risk of injury
The order of exercises affect — and —?
Force production and fatigue rate
Unilateral (right vs left side) difference should be no more than what %?
10-15%
Upper body (relative BP) should be at least — % of lower body
40-60%
You should inhale just before and during what phase?
Eccentric (lowering) phase
You should exhale during what phase?
Concentric (lifting) phase
When we attempt to forcibly exhale while keeping the mouth and nose closed
Valsalva maneuver
What is exercise induced hypertrophy?
It is an increase in muscle size due to an increase in the number and size of myofibrils
Is it possible to increase the number of muscle fibers by resistance training?
Probably not, maybe by hyperplasia
Does resistance training alter muscle fiber type from ST to FT?
RT increases the size of fast twitch fibers, but there is no evidence that it can alter or convert the fibers
How much do women’s muscles hypertrophy in response to RT?
It is about the same for men as it is for women
What causes increase in muscle side with RT?
Hormonal mechanisms
Exercise intensity
Rest between sets
Do protein and amino acid supplements maximize muscle growth and strength?
No!
Do creating supplements enhance strength?
Yes, it increases muscle creative therefore increasing intensity and volume
Factors that influence flexibility
- Age
- Gender
- Body type
- Integrity of ligaments, joints, muscle
- Warm-up
- Inactivity
The best time to stretch?
When core temp of muscles is warm, like end of warm-up or during cool down
Benefits of flexibility training?
More graceful Enhanced performance Relaxation Prevent injury Rehab Reduced risk of lower back pain Improve balance Improved fitness, posture
Flexibility training principles
Overload
Specificity
Progression
Variability
FITTVPPfor flexibility
F-2-3 days/wk, daily is most effective I- till tight T- hold 10-30s, older adults 30-60s T- each major muscle tendon unit V- 60 seconds per unit P- 2-4 reps, add heat Progression-Unknown
Advantages of neuromotor exercise
Benefits older adults the most, helps balance, agility, muscle strength
