Week 5 - Resistance Training and Power Flashcards
Muscle Strength
The extent that the contractile elements of muscle produce force. In practice it is the greatest measurable force that is exerted by a muscle or muscle group to overcome resistance during a single maximum effort
Functional strength
The ability of the neuromuscular system to produce the appropriate amount of force, during functional activities in a smooth and coordinated manner
Strength training
The systematic practice of using muscle force to raise, lower, or control heavy external loads for a relatively low number of repetitions or over a short period of time
Muscle power
The strength and speed of movement and is defined as the work (force × distance) produced by a muscle per unit of time (force × distance/time)
Endurance
The ability to perform repetitive or sustained activities over a prolonged period of time
Cardiopulmonary endurance (total body endurance)
Repetitive, dynamic motor activities, such as walking, cycling, swimming, or upper extremity ergometry, which involve use of the large muscles of the body.
Muscle endurance
The ability of a muscle to contract repeatedly against an external load, generate and sustain tension, and resist fatigue over an extended period of time
Endurance training (endurance exercise)
The systematic practice of using muscle force to raise, lower, or control a light external load for many repetitions over an extended period of time
Overload Principle
The muscle must be challenged to perform at a level greater than that to which it is accustomed. If the external demands remain constant after the muscle has adapted to exercise, the level of muscle performance can be maintained but not increased.
Intensity of resistance exercise
How much external resistance is imposed on the muscle
Volume of exercise
Includes variables such as repetitions, sets, or frequency, any combination of which can be adjusted to progressively increase the demands on the muscle.
Specific Adaptation to Imposed Demands (SAID) Principle
To improve a specific muscle performance element, the resistance program should be matched to that element’s constructs
Specificity of training
The adaptive effects of training, such as improvement of strength, power, and endurance, are highly specific to the training method employed
Transfer of training, overflow, or a cross-training effect
Carryover of training effects from one variation of exercise or task to another
Reversibility Principle
Adaptive changes in the body’s systems in response to a resistance exercise program are transient unless training-induced improvements are regularly used for functional activities or unless an individual participates in a maintenance program of resistance exercises
Detraining
Reductions in muscle performance due to cessation of resistance exercise; begins a week or two after the cessation of resistance exercises and continues until training effects are lost.
Energy systems
Metabolic systems involving a series of biochemical reactions resulting in the formation of adenosine triphosphate (ATP), carbon dioxide, and water. Muscle cells use this energy for actin-myosin cross-bridge formation when contracting. There are three systems: ATP-PC system, the anaerobic/glycolytic/lactic acid system, and the aerobic system
Adenosine triphosphate–phosphocreatine (ATP-PC) system
Phosphocreatine is the chemical fuel source, anerobic, capacity of the system is small, maximum power is great, energy for short/quick bursts of activity. Most active during 1st 30 seconds of intense exercise
Anaerobic/glycolytic/lactic acid system
Glycogen (glucose) is the fuel source, anerobic, lactic acid produced, intermediate capacity, intermediate power, provides energy for activity of moderate intensity and short duration, primary source of energy 30-90 seconds of activity
Aerobic system
Glycogen, fats, and proteins are fuel sources, aerobic, capacity is great, power is small, predominates after the second minute of exercise.
Slow-twitch fibers (type I)
Slow contractile response, are rich in myoglobin and mitochondria, have a high oxidative capacity and a low anaerobic capacity, and are recruited for activities demanding endurance. These fibers are supplied by small neurons with a low threshold of activation and are used preferentially in low-intensity exercise.
Fast-twitch fibers (type IIB)
Fast contractile response, have a low myoglobin content and few mitochondria, have a high glycolytic capacity, and are recruited for activities requiring power.
Fast-twitch fibers (type IIA)
Have characteristics of both type I and type IIB fibers and are recruited for both anaerobic and aerobic activities.
Muscle fatigue
The diminished response of muscle to a repeated stimulus—is reflected in a progressive decrement in the amplitude of motor unit potentials
Hypertrophy
Is an increase in the size of an individual muscle fiber caused by increased myofibrillar volume
Hyperplasia
An increased number of muscle fibers. Topic has been debated for many years and evidence of the phenomenon is sparse.
Stabilization
Refers to holding down a body segment or holding the body steady
External stabilization
Can be applied manually by the therapist or the patient with equipment such as belts and straps or by using gravity to hold the body against a firm support surface such as the back of a chair or the surface of a treatment table
Internal stabilization
Is achieved by an isometric contraction of an adjacent muscle group that does not impact the desired movement pattern but holds the proximal body segment of the muscle being strengthened firmly in place
Repetition maximum (RM)
Is defined as the greatest amount of weight or load that can be moved with control through the full, available range of motion (ROM) a specific number of times before fatiguing.
Repetitions
In an exercise program refers to the number of times a particular movement is performed consecutively
Sets
Number of consecutive repetitions grouped together is known as a set or bout of exercise. After each set of a specified number of repetitions, there is a brief interval of rest
Frequency
In a resistance exercise program refers to the number of exercise sessions per day or per week
Duration
The total number of weeks or months during which a resistance exercise program is carried out
Mode
In a resistance exercise program refers to the form of exercise, the type of muscle contraction that occurs, and the manner in which the exercise is carried out
Static contractions
Can refer to isometric contractions done internally—often called muscle setting (i.e.: quad set) —or against an unmovable external resistance
Dynamic resistance exercises
Can be performed using concentric (muscle shortening) or eccentric (muscle lengthening) contractions, or both
Isokinetic contraction
When the velocity of limb movement is held consistent by a rate-controlling device
Full-arc exercise
External resistance through the full joint range of movement
Short-arc exercise
External resistance through the partial joint range of movement
Isometric muscle contraction
A muscle contracts and produces force without an appreciable change in the length of the muscle and without visible joint motion
Muscle setting
Involve low-intensity isometric contractions performed against little to no resistance. They are used to decrease muscle pain and spasm and to promote relaxation and circulation during the acute stage of healing after soft tissue injury
Stabilization exercise
Form of isometric exercise that is used to develop a submaximal but sustained level of co-contraction to improve postural stability or dynamic joint stability
Concentric muscle contraction
Tension develops, and physical shortening of the muscle occurs as an external resistance is overcome by internal force, as when lifting a weight
Eccentric muscle contraction
Dynamic muscle activation and tension production that is below the level of external resistance so that physical lengthening of the muscle occurs as it controls the load, as when lowering a weight.
Manual resistance exercise
A type of active-resistive exercise in which external resistance is provided by a therapist or other health professional
Mechanical resistance exercise
A form of active-resistive exercise in which external resistance is applied through the use of equipment or mechanical apparatus
Cross-training effect
A slight increase in strength occurs over time in the same muscle group of the contralateral, unexercised extremity. Both concentric and eccentric training have a cross-training effect.
Dynamic exercise against constant external resistance (DCER)
Aform of resistance training in which a limb moves through a ROM against a constant external load, provided by free weights such as a handheld or cuff weight, weight machines, or weight-pulley systems.
Variable resistance exercise
A form of dynamic exercise where specially designed resistance equipment imposes varying levels of resistance to the contracting muscles to load the muscles more effectively at multiple points in the ROM. A common form is the use of elastic band/tubing.
Acute muscle soreness
Develops during or directly after strenuous exercise performed to the point of muscle exhaustion
Delayed-onset muscle soreness (DOMS)
A clinical model of muscle damage consisting of muscular pain and other symptoms experienced 24 to 48 hours after novel or intense exercise
Open-chain exercises
Involve motions in which the distal segment (hand or foot) is free to move in space, without necessarily causing simultaneous motions at adjacent joints
Closed-chain exercises
Involve motions in which the body or proximal segments move on a distal segment that is fixed or stabilized on a support surface.
Valsalva maneuver
An expiratory effort against a closed glottis. Must be avoided during resistance exercise
Substitute motions
When muscle performance declines during exercise because of fatigue or pain, a patient may recruit other muscles or use alternate movements to compensate
Overtraining
A decline in physical performance in healthy individuals participating in high-intensity, high-volume strength and endurance training programs
Overwork
Refers to progressive deterioration of strength in muscles already weakened by nonprogressive neuromuscular disease
Plyometric training
A form of intense training that involves the use of a stretch and contraction sequence of muscle fibers to generate great strength at a high speed
Stretch-shortening cycle
The active loading and lengthening of a muscle which is then followed by an immediate concentric contraction of the same muscle
Amortization Phase
Time between eccentric loading and concentric phase
Countermovement
A plyometric activity with an eccentric phase immediately before the concentric phase; “load to explode”. E.g. - Vertical jump test performed by having a person quickly squat to a self-selected depth and then jump as high as possible.
Non-countermovement activities
A plyometric activity with an eccentric phase followed by a hold or isometric portion of the movement and then followed by a rapid concentric movement; “Load, hold, explode”. E.g. - Vertical jump test performed by having a person squat to a self-selected depth, hold this position and then jump as high as possible.
Periodization
Breaks the training calendar into cycles, or phases, that sometimes extend over an entire year. The goal is to prepare for a “peak” performance at the time of competition
