Week 4

Question 1

Lecture 4:

What is Muscular Strength?

Answer 1

The muscles ability to exert maximal force (max loads) over one occasion

Question 2

Lecture 4:

What increases validity of muscular strength tests?

Answer 2

Test has 3 reps or less so it measures muscle strength more accurately

Question 3

Lecture 4:

What is muscular endurance?

Answer 3

Muscles ability to continue performing successive exertions/repetitions (submaximal loads)

Question 4

Lecture 4:

What increases validity of muscular endurance tests?

Answer 4

Over 12 reps & until fatigue is reached

Question 5

Lecture 4:

What is muscular power?

Answer 5

Muscles ability to exert force per unit of time or rate or performing work
- the maximum amount of load over the shortest period of time

Question 6

Lecture 4:

What type of tests are done to look at validity of muscular power?

Answer 6

Acceleration or speed tests that show how much velocity is achieved

Question 7

Lecture 4:

Why is muscular fitness so important?
- what is improved/maintained

Answer 7

1.) Bone mass (osteoporosis prevention)
2.) Muscle mass
3.) Glucose tolerances
4.) Musculotendinous integrity
5.) Ability to carry out ADLs
6.) Fat free mass & metabolic rate

Question 8

Lecture 4:

What are 2 main reasons to assess muscular fitness?

Answer 8

1.) provide valuable information on clients baseline
2.) Show progressive improvements over time

Question 9

Lecture 4:

How is the clients baseline information valuable?

Answer 9

Information is compared to established standards to allow exercise prescription to be developed
- it identifies weaknesses in muscle groups & also imbalances

Question 10

Lecture 4:

What’s the difference between an antagonist & agonist muscle?

Answer 10

Agonist = working muscle
Antagonist = muscle supporting the “working” muscle to stabilize joint/support movement

Question 11

Lecture 4:

When discussing agonist-antagonist muscle balance ratios, what are the muscles with a ratio of 1:1?

Answer 11

1.) hip extensors & flexors
2.) elbow extensors & flexors
3.) trunk extensors & flexors
4.) ankle inverters & extensors

Question 12

Lecture 4:

When discussing agonist-antagonist muscle balance ratios, what are the muscles with a ratio of 3:2?

Answer 12

1.) shoulder extensors & flexors
2.) knee extensors & flexors
3.) shoulder internal & external rotators

Question 13

Lecture 4:

When discussing agonist-antagonist muscle balance ratios, what are the muscles with a ratio of 3:1?

Answer 13

Angle plantar flexors & dorsiflexors

Question 14

Lecture 4:

What percentage of the bodies relative strength should be from upper body?

Answer 14

Upper body should be atleast 40% of lower bodies relative strength

Question 15

Lecture 4:

What is Static testing?

Answer 15

Stationary/isometric testing where joint angles do not change
- eg; dynamometers & cable tensiometers, strain gauges & load cells

Question 16

Lecture 4:

What is Dynamic Testing?

Answer 16

Movement tests where joint angles are changing
- eg; free weights and resistance machines (load kept same), & isokinetic machines (speed kept exact same)

Question 17

Lecture 4:

What does Static Muscular Strength Testing test?
- give an example of one

Answer 17

Tests maximum voluntary isometric contraction (MVIC)
- Spring-loaded dynamometers (eg; hand grip & back/leg)

Question 18

Lecture 4:

What are Static Muscular Endurace tests?
- 3 things they test & how you would do so

Answer 18

Muscular endurance tests are all timed until failure

3 categories are;
- flexion (V-sit at 60deg incline)
- extension (flat back with lower body secured & trunk extended over edge of bench)
- lateral flexors (side bridge with hips off floor & torso elevated & supported)

Question 19

Lecture 4:

What does Dynamic Muscular Strength Testing test?

Answer 19

Tests 1 RM & Predicted 1 RM
- 1-RM is the gold standard for muscular strength testing

Question 20

Lecture 4:

What is the difference between absolute & relative strength with regard to Dynamic muscular strength testing?

Answer 20

Absolute = 1RM & Relative = 1RM/body mass

**1RM & Body weight in same units (kg or lbs)

Question 21

Lecture 4:

What are the steps/procedure for 1RM Testing?

Answer 21

1.) Warm-up
2.) Attempt 1RM @ 90% estimated 1RM (only complete 1 rep!)
3.) Increase weight conservatively
4.) 3min rest between attempts
5.) Attempt until failure
6.) 1RM is last successful attempt

Question 22

Lecture 4:

What is the procedure for predicted 1RM tests?

Answer 22

1.) warm up sets
2.) Choose weight you think client could do 5-8 reps of
3.) start 1st set
4.) stop client if more than 10reps
5.) 3min rest
6.) increase weight (slowly) & complete another set
7.) test is done when client cant lift more than 10reps
8.) final weight lifted b/with 2-10reps to failure is considered “absolute multiple RM”

Question 23

Lecture 4:

Formula for calculating estimated 1-RM

Answer 23

Weight lifted in lbs / [(1.0278-0.0278(#reps completed)]

Question 24

Lecture 4:

What does Dynamic Muscular Endurance Testing test?
- give an example of one

Answer 24

Tests repetitions until failure at a given % of body mass or 1RM (70% 1RM = recommended)

Eg; plank, chair sits, chin-up bar hold, etc

Question 25

Lecture 4: What are Muscular Power Tests? - give example

Answer 25

There are limited standardized field tests/norms for older adults Countermovement vertical jump is the most common for muscular power estimation in youth

Question 26

Lecture 4: What are 3 types of “Special Populations”?

Answer 26

1.) Older Adults - 1RM/multiple RM = appropriate - functional field tests = single arm curl & 30sec chair to stand 2.) CVD, pulmonary & metabolic disease - consider a more conservative approach 3.) Children & Adolescents - 1 RM & field tests appropriate with supervision & proper administration (“monitor” progress rather than “pass/fail”)