Topic 6 (Muscular Strength & Endurance) Flashcards
Sex differences between young men and young women
men
1) ______ testosterone
2) ______ bones
3) increase in ____ muscle mass
women
1) higher ________ levels
2) wider ______
3) increase in body ___, concentrated in the hips and thighs
1) higher
2) larger
3) lean
1) estrogen
2) pelvis
3) fat
list of sex differences, in spite of similar training?
1) women lower __ capacity
2) women generally more body ___
3) women ____ skeletal muscle
4) women generally _______ lungs
5) women generally _______ heart
6) women generally lower ___ max
1) O2
2) fat
3) less
4) smaller
5) smaller
6) VO2
Sex difference VO2 max percentage differences for non-athletes, and elite athletes
Non-athlete: ~25%
Athlete: ~8-12%
sex difference in muscle strength and size for upper and lower body: big takeaway?
upper body strength: ~ 0.5
lower body strength: ~0.25
women still see strength gains, but generally not to the same level
aerobic capacity declines ~__% per decade starting at __yrs old, regardless of active or inactive
10
30
which has more influence on declines in strength and muscle mass: age or inactivity?
inactivity
__% loss in muscle mass from __-__yrs old. Results in decreased QOL, and inability to perform tasks; however, loss in muscle mass can be reduced by ____.
50
20-90
training
Difference between Law of Use and Disuse and Atrophy vs Hypertrophy
Law of Use & Disuse: if you don’t use something, its traits are diminished
Atrophy vs Hypertrophy: Atrophy is the loss of muscle mass due to lack of use, hypertrophy is the building of muscle mass due to use
Definitions (muscular strength, muscular endurance, flexibility, power)
Muscular strength - max force over 1 contraction
Muscular endurance - maintaining force over multiple contractions
Flexibility - capacity of the joint to move through full ROM
Power - the rate at which someone can perform work; expressed as W/t or Fd/t
Benefits/increases of resistance training
1) hypertrophy
2) muscular strength/endurance
3) __________ rate
4) ____ density
5) postural muscles
6) balance, mobility, reaction time
7) aids sleep
8) combat depression
9) improve self-esteem
10) insulin sensitivity (higher insulin sensitivity means less insulin is needed to lower blood glucose levels)
11) weight loss
12) may increase ___ (good cholesterol)
3) metabolic
4) bone
12) HDL
if someone is more muscular, __ calories are burned at rest
more
For lower ____ pain, most cases occur between __-__ years old, peaking at age __.
back
25-60
40
Lower back pain risk factors:
Excess ____ _____
weak ___, and inflexible __________
Poor _______
smoking
_______ objects incorrectly
work or sports related injuries
osteoporosis and osteoarthritis (think bone density and cartilage)
body weight
abs, hamstrings
posture
lifting
lower back anatomy: divide between _ sections. The bottom is most likely to be _______, because the lumbar disk ______ down over time.
3
injured
breaks
Lower back pain prevention:
1) increase __ strength
2) increase ___/_________ flexibility
3) proper _______ techniques
4) weight
5) posture
The spine should have an _ shape curve
hip/hamstring
lifting
S
The partial ab ______ (curl-up) with feet ____ maximizes emg activation of the ___ and minimizes ____ pain.
crunch
free
abs
back
Skeletal Muscle Anatomy
The ______ connects muscle to bone.
The muscle has four subdivisions:
1) muscle _________
2) muscle _____
3) _________
4) ___________ (actin & myosin)
The interaction between actin and myosin allows muscle -__________ to occur.
tendon
fasciculus
fiber
myofibril
myofilament
contraction
True or false: strength changes occur before neural changes in strength training
false
List of neural changes
1) inhibitory ________ lessened
2) more _____ units activated
3) better ___________ & synchronization of _____ units
impulses
motor
activation
motor
A motor unit consists of the motor _______ and fibers it communicates with
neurons
Hypertrophy is the increase in ____ of ______ mass.
size
muscle
hypertrophy increases
1) size and number of __________
2) increase muscle _______
3) increase amount & strength of _______ and _________
4) small increase in number of muscle _____
5) selective hypertrophy: 3 types of muscle ______ fibers - ____, ____, and ____________.
myofibrils
protein
tendons and ligaments
cells
twitch
slow
fast
intermediate
hypertrophy also increases ____ muscle mass; small increase in VO2 with _______ training, increase ____ _________ wall thickness (not the volume)
lean
circuit
left ventricle
Strength training ____ response: __-__% strength improvements within first _ months. hypertrophy becomes significant within _ months.
dose
25-30%
6
2
Principles of Weight Training
1) Overload - fatiguing the body ____ than usual. Strength, endurance, and size ________ at max strength and endurance capacity.
2) Progressive resistance - Increase weight ____________
3) Specificity - muscle being exercised, type and _____ of contraction, ROM, intensity
more
increase
periodically
speed
ACSM Resistance Training Guidelines (Healthy Adults)
1) - exercises for major muscles
2) - sets, - reps, __-__% of 1 rep max
3) _ set recommended for novices
4) muscular endurance for older adults, __-__ reps recommended
5) exercise - days per week.
1) 8-10
2) 2-4, 8-12, 60-80%
3) 1
4) 10-15
5) 2-3
ACSM continued
1) focus on _________ & full ___
2) maintain ______ breathing
3) include training partner
4) - min rest between sets
5) Rest __ hours between sessions
1) technique & full ROM
2) maintain normal
4) 2-3
5) 48
5 Variables of Weight Lifting
1) # Reps (- for strength training, __-__ for endurance training)
2) # Sets (_ for novice, - for optimal strength & hypertrophy)
3) ____ between sets
4) _____ of exercise
5) ____ of exercise
1) 3-5, 15-25
2) 1, 3-5
3) rest
4) order
5) type
For optimal strength gains, train the spine - days/wk; _ days/wk for the appendicular skeleton (arms, legs); _ days/wk can still elicit __-__% of the strength gains in appendicular skeleton
1-2
3
2
70-80%
1) Threshold for strength improvements for novice lifters is __-__% weight of their 1 rep max
2) For experienced lifters, strength improvements take roughly __% of 1 rep max weight
3) 8-12 reps = roughly __-__% of 1 rep max
1) 45-50%
2) 80%
3) 60-75%
Carpinelli and Otto (1998) found __ statistically significant __________ in strength gains between _ set and ________ set training. Byrd et al. (1999) responds, that the authors _______ experienced lifters.
difference
1
multiple
ignored
isokinetic contraction: peak torque value should be _____ at faster speed, _______ at slower speed because it takes more time to recruit _____ units.
lower
greater
motor
Nautilus equipment is _ (isotonic, isometric, isokinetic)
isotonic
Types of Contractions
Isometric - __ movement occurs, no change in muscle ______.
Isotonic - traditional _____ training, varying speed with ________ force
Isokinetic - constant speed that responds to user’s effort , specialized equipment (Biodex, KinCom)
no, length
weight
constant
Rest Between Sets
1) Body builders < _ min (goal is hypertrophy)
2) - min typical
3) >_ min for power lifters
1) <1
2) 1-2
3) >2
Order of Exercises
1) _____ muscle groups before small
2) ________ joint before ______ joint (compound lifts)
3) Agonist/antagonist (opposing muscle groups)
4) upper/lower split
1) large
2) multiple, small
True or false: no difference between women and men strength if expressed relatively in weight/cm^2(cross-section of muscle)
True
Resistance Training Results (Increase strength)
Untrained - __%
Moderately Trained - __%
Trained __%
Advanced __10%
Elite _%
40%
20%
16%
10%
2%
Muscle Strength
Isotonic, eccentric focused
Novice - __-__% 1 rep max, _-__ reps
Advanced __-___% 1 rep max, _-__ reps
multi & single joint
Novice - - days/wk; advanced - - days/wk
- min rest for multiple joint exercises
- min rest for single joint exercises
60-70%
8-12
80-100%
1-12
2-3
4-6
2-3
1-2
Muscle Hypertrophy
Isotonic, eccentric focused
- sets, _-__ reps, moderate load (lower end of 1RM), shorter rest
3-6
8-12
Muscular Power
multi-joint exercise, concerned with _____
novice: __-__% 1 rep max, not to failure
advanced: mix of heavy/light weight at _________ velocities
speed
30-60%
explosive
Muscle Endurance
high ____, submax weight
Novice: light load high volume (__-__ reps)
Advanced: various load (__-__ reps)
Order not as important, focused on fatigue
- min rest for high rep sets, <_ min for 10-15 reps
intentionally ____ at moderate reps (talking about velocity)
reps
10-15
10-25
1-2
<1
slow
Motor performance
____________ is the main component (mimicking the activity to be performed)
examples include vertical jump and sprint
specificity
___ strength gains at velocities equal to or ______ than training velocity. Reasoning: need ____ to recruit and organized motor units.
max
slower
time
Systems of Resistance Training
1) single-set (ACSM recommendation for ______ lifters)
2) multiple-set
3) light-to-heavy
4) heavy-to-light (strength gains are ______ than light-to-heavy)
5) triangle-program: _____-to-_____ followed by _____-to-______.
6) super-set
7) circuit program: short rest between stations, __-__ reps each at __-__% of 1 rep max
8) split-routine (this is what you do anyways lol)
1) novice
4) better
5) light-to-heavy followed by heavy-to-light
7) 10-15, 40-60%
True or false: similar increase in gains between free weight and machine when tested in the same mode.
True
free weight pros
1) ______ to perform multi-joint exercises
2) ____ expensive
3) bilateral movements
4) more versatile
5) train ________ and stabilizing muscles, more transferrable to real life
1) easier
2) less
5) postural
Machine pros
1) better isolation
2) safer
3) quicker
4) __ skill required
5) can be modified to mimic specific activities
3) no
Vertimax
1) ____ speed training device
2) provides resistance, very _________
3) athletic speed = leg drive _____ + leg pull drive
4) need to train abductors, hip flexors, adductors to improve ____________
1) high
2) expensive
3) power
4) acceleration
