Week 5 - Resistance Training and Power

Question 1

Muscle Strength

Answer 1

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

Question 2

Functional strength

Answer 2

The ability of the neuromuscular system to produce the appropriate amount of force, during functional activities in a smooth and coordinated manner

Question 3

Strength training

Answer 3

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

Question 4

Muscle power

Answer 4

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)

Question 5

Endurance

Answer 5

The ability to perform repetitive or sustained activities over a prolonged period of time

Question 6

Cardiopulmonary endurance (total body endurance)

Answer 6

Repetitive, dynamic motor activities, such as walking, cycling, swimming, or upper extremity ergometry, which involve use of the large muscles of the body.

Question 7

Muscle endurance

Answer 7

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

Question 8

Endurance training (endurance exercise)

Answer 8

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

Question 9

Overload Principle

Answer 9

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.

Question 10

Intensity of resistance exercise

Answer 10

How much external resistance is imposed on the muscle

Question 11

Volume of exercise

Answer 11

Includes variables such as repetitions, sets, or frequency, any combination of which can be adjusted to progressively increase the demands on the muscle.

Question 12

Specific Adaptation to Imposed Demands (SAID) Principle

Answer 12

To improve a specific muscle performance element, the resistance program should be matched to that element’s constructs

Question 13

Specificity of training

Answer 13

The adaptive effects of training, such as improvement of strength, power, and endurance, are highly specific to the training method employed

Question 14

Transfer of training, overflow, or a cross-training effect

Answer 14

Carryover of training effects from one variation of exercise or task to another

Question 15

Reversibility Principle

Answer 15

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

Question 16

Detraining

Answer 16

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.

Question 17

Energy systems

Answer 17

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

Question 18

Adenosine triphosphate–phosphocreatine (ATP-PC) system

Answer 18

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

Question 19

Anaerobic/glycolytic/lactic acid system

Answer 19

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

Question 20

Aerobic system

Answer 20

Glycogen, fats, and proteins are fuel sources, aerobic, capacity is great, power is small, predominates after the second minute of exercise.

Question 21

Slow-twitch fibers (type I)

Answer 21

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.

Question 22

Fast-twitch fibers (type IIB)

Answer 22

Fast contractile response, have a low myoglobin content and few mitochondria, have a high glycolytic capacity, and are recruited for activities requiring power.

Question 23

Fast-twitch fibers (type IIA)

Answer 23

Have characteristics of both type I and type IIB fibers and are recruited for both anaerobic and aerobic activities.

Question 24

Muscle fatigue

Answer 24

The diminished response of muscle to a repeated stimulus—is reflected in a progressive decrement in the amplitude of motor unit potentials

Question 25

Hypertrophy

Answer 25

Is an increase in the size of an individual muscle fiber caused by increased myofibrillar volume

Question 26

Hyperplasia

Answer 26

An increased number of muscle fibers. Topic has been debated for many years and evidence of the phenomenon is sparse.

Question 27

Stabilization

Answer 27

Refers to holding down a body segment or holding the body steady

Question 28

External stabilization

Answer 28

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

Question 29

Internal stabilization

Answer 29

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

Question 30

Repetition maximum (RM)

Answer 30

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.

Question 31

Repetitions

Answer 31

In an exercise program refers to the number of times a particular movement is performed consecutively

Question 32

Sets

Answer 32

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

Question 33

Frequency

Answer 33

In a resistance exercise program refers to the number of exercise sessions per day or per week

Question 34

Duration

Answer 34

The total number of weeks or months during which a resistance exercise program is carried out

Question 35

Mode

Answer 35

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

Question 36

Static contractions

Answer 36

Can refer to isometric contractions done internally—often called muscle setting (i.e.: quad set) —or against an unmovable external resistance

Question 37

Dynamic resistance exercises

Answer 37

Can be performed using concentric (muscle shortening) or eccentric (muscle lengthening) contractions, or both

Question 38

Isokinetic contraction

Answer 38

When the velocity of limb movement is held consistent by a rate-controlling device

Question 39

Full-arc exercise

Answer 39

External resistance through the full joint range of movement

Question 40

Short-arc exercise

Answer 40

External resistance through the partial joint range of movement

Question 41

Isometric muscle contraction

Answer 41

A muscle contracts and produces force without an appreciable change in the length of the muscle and without visible joint motion

Question 42

Muscle setting

Answer 42

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

Question 43

Stabilization exercise

Answer 43

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

Question 44

Concentric muscle contraction

Answer 44

Tension develops, and physical shortening of the muscle occurs as an external resistance is overcome by internal force, as when lifting a weight

Question 45

Eccentric muscle contraction

Answer 45

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.

Question 46

Manual resistance exercise

Answer 46

A type of active-resistive exercise in which external resistance is provided by a therapist or other health professional

Question 47

Mechanical resistance exercise

Answer 47

A form of active-resistive exercise in which external resistance is applied through the use of equipment or mechanical apparatus

Question 48

Cross-training effect

Answer 48

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.

Question 49

Dynamic exercise against constant external resistance (DCER)

Answer 49

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.

Question 50

Variable resistance exercise

Answer 50

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.

Question 51

Acute muscle soreness

Answer 51

Develops during or directly after strenuous exercise performed to the point of muscle exhaustion

Question 52

Delayed-onset muscle soreness (DOMS)

Answer 52

A clinical model of muscle damage consisting of muscular pain and other symptoms experienced 24 to 48 hours after novel or intense exercise

Question 53

Open-chain exercises

Answer 53

Involve motions in which the distal segment (hand or foot) is free to move in space, without necessarily causing simultaneous motions at adjacent joints

Question 54

Closed-chain exercises

Answer 54

Involve motions in which the body or proximal segments move on a distal segment that is fixed or stabilized on a support surface.

Question 55

Valsalva maneuver

Answer 55

An expiratory effort against a closed glottis. Must be avoided during resistance exercise

Question 56

Substitute motions

Answer 56

When muscle performance declines during exercise because of fatigue or pain, a patient may recruit other muscles or use alternate movements to compensate

Question 57

Overtraining

Answer 57

A decline in physical performance in healthy individuals participating in high-intensity, high-volume strength and endurance training programs

Question 58

Overwork

Answer 58

Refers to progressive deterioration of strength in muscles already weakened by nonprogressive neuromuscular disease

Question 59

Plyometric training

Answer 59

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

Question 60

Stretch-shortening cycle

Answer 60

The active loading and lengthening of a muscle which is then followed by an immediate concentric contraction of the same muscle

Question 61

Amortization Phase

Answer 61

Time between eccentric loading and concentric phase

Question 62

Countermovement

Answer 62

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.

Question 63

Non-countermovement activities

Answer 63

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.

Question 64

Periodization

Answer 64

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