Week 6 Flashcards
What is muscle performance?
The capacity of a muscle to do work
What is work?
force x distance
What are the components of things that make up muscle performance?
- Strength
- Power
- Endurance
What is muscle strength?
The ability of contractile tissue to produce tension and a resultant force based on the demands placed on a muscle.
What is the alternate definition for muscle strength?
The greatest measurable force that can be exerted by a muscle or muscle group to overcome resistance during a single maximum effort.
What is absolute strength?
How much weight can be exerted(push, pull, or lift)
___ has more absolute strength than ___
Males has more absolute strength than females
What is relative strength?
How much weight can be exerted, with regards to the cross- sectional area of a muscle
What is relative strength like in males and females?
Relative strength is equal in males and females
The bigger a person is, the ___ strength to mass ratio they have
The bigger a person is, the less strength to mass ratio they have
What are the benefits of resistance training?
- Enhanced muscle performance
- Improve strength of connective tissue
- Decreased stress on joints
- Improved balance
- Positive changes to body composition
- Improve bone mineral density
- Enhanced insulin action
- Increased resting metabolic rate
- Improve perception of quality of life
What are the risks of resistance training?
- Soreness
- Increased BP
- Joint or soft tissue injury if done incorrectly
What are the principles of resistance training?
- Overload principle
- SAID principle
- Reversibility Principle
- Fiber types
What is the overload principle?
If muscle performance is to improve, a load that exceeds the metabolic capacity of the muscle must be provided. The muscle must be challenged to perform at a level greater than that to which it is accustomed.
What does SAID stand for?
Specific Adaptations to Imposed Demands
What are the characteristics of the SAID principle?
- A framework of specificity is necessary foundation on which exercise programs should be built
- An extension of Wolf’s law
- Exercises incorporated in a program should mimic the anticipated function
What is the concept of the reversibility principle?
Adaptive changes in the body’s systems, such as increases strength or endurance, are transient unless training induced improvements are regularly used for functional activities, or unless an individual participates in a maintenance program of resistance exercises
What is the contraction speed of a type 1 slow oxidative fiber?
Slow
What is the contraction speed of a type 2 fast oxidative glycolytic fiber?
Fast
What is the contraction speed of a type 2b fast glycolytic fiber?
Fast
What is the force production of a type 1 slow oxidative fiber?
Low
What is the force production of a type 2 fast oxidative glycolytic fiber?
Intermediate
What is the force production of a type 2b fast glycolytic fiber?
High
What is the fatiguability of a type 1 slow oxidative fiber?
Low
What is the fatiguability of a type 2 fast oxidative glycolytic fiber?
Intermediate
What is the fatiguability of a type 2b fast glycolytic fiber?
High
What is the capillary density of a type 1 slow oxidative fiber?
High
What is the capillary density of a type 2 fast oxidative glycolytic fiber?
Intermediate
What is the capillary density of a type 2b fast glycolytic fiber?
Low
What is the fiber diameter of a type 1 slow oxidative fiber?
Small
What is the fiber diameter of a type 2 fast oxidative glycolytic fiber?
Intermediate
What is the fiber diameter of a type 2b fast glycolytic fiber?
Large
What is the mitochondria density of a type 1 slow oxidative fiber?
High
What is the mitochondria density of a type 2a fast oxidative glycolytic fiber?
Intermediate
What is the mitochondria density of a type 2b fast glycolytic fiber?
Low
What type of metabolism do type 1 slow oxidative muscle fibers use?
Anaerobic and aerobic
What type of metabolism do type 2 fast oxidative glycolytic muscle fibers use?
Anaerobic and aerobic
What type of metabolism do type 2b fast glycolytic muscle fibers use?
Anaerobic
What happens to the size of muscle fibers during resistance training?
Increases
What happens to the size of muscle fibers during aerobic training?
No change
What happens to the number of muscle fibers during resistance training?
No change
What happens to the number of muscle fibers during aerobic training?
No change
What happens to the movement speed of fibers during resistance training?
Increases
What happens to the movement speed of fibers during aerobic training?
No change
What happens to the strength of fibers during resistance training?
Increased
What happens to the strength of fibers during aerobic training?
No change
What happens to the aerobic capacity of fibers during resistance training?
No change
What happens to the aerobic capacity of fibers during aerobic training?
Increased
What happens to the anaerobic capacity of fibers during resistance training?
Increased
What happens to the anaerobic capacity of fibers during aerobic training?
No change
What is the biological energy system?
The replenishment of ATP in human skeletal muscle
What are the 3 basic energy system for the biological energy system?
- Phosphagen (ATP-CP)
- Glycolytic (Lactate)
- Oxidative (Aerobic)
What is the Phosphagen (ATP-CP) energy system responsible for?
Immediate functioning of muscle, without the demands of oxygen
What is the fuel source of the Phosphagen (ATP-CP) energy system?
Phosphor Creatine (PC) or Creatine Phosphate: same thing
What is the intensity of activity created by the Phosphagen (ATP-CP) energy system?
High: >95% max HR
What is the duration of system being dominant activity created by the Phosphagen (ATP-CP) energy system?
Short: 1-5 seconds
How long does the peak power created by the Phosphagen (ATP-CP) energy system last?
2-4 seconds
What is the amount of ATP produced by the Phosphagen (ATP-CP) energy system?
Small: 0.7 ATP each PC molecule
What is the speed by which ATP is produced by the Phosphagen (ATP-CP) energy system?
Explosive: relies on simple chemical reaction
What are the by- products produced by the Phosphagen (ATP-CP) energy system?
Inorganic Phosphates (Pi) ADP & AMP
___ system is next in line for when the Phosphagen (ATP-CP) energy system has ran its course
Lactic acid system is next in line for when the Phosphagen (ATP-CP) energy system has ran its course
is oxygen required for the lactic acid system, which functions through gylcolysis?
NO
After about 45-50 secs, it gets ___ to maintain energy
After about 45-50 secs, it gets harder to maintain energy
What is the fuel source of the lactic acid system?
Glycogen
What is the intensity of exercise of the lactic acid system?
High: 85% of max HR
What is the duration of system being dominant activity created by the lactic acid system?
Intermediate duration 5-60 sec
How long does the peak power created by the lactic acid system energy system last?
5-15 sec
What is the amount of ATP produced by the lactic acid system?
Small 2-3 ATP each glucose molecule
What is the speed by which ATP is produced by the lactic acid system?
Fast: Longer chemical reactions than ATP system
What are the by- products produced by the lactic acid system?
Lactic Acid, H+ ions, ADP
___ system is the one that you use to do low level work and last for a long period of time
Aerobic system is the one that you use to do low level work and last for a long period of time
What is the fuel source of the aerobic system?
- Rest: FFA’s and CHO
- Submax activities: CHO, fats when CHO diminished;
- Protein in extreme conditions
What is the intensity of exercise of the aerobic system?
- Rest
- Submax activity: under 80% max HR
What is the duration of system being dominant activity created by the aerobic system?
Long duration: >75 sec
How long does the peak power created by the aerobic system energy system last?
60-90 seconds
What is the amount of ATP produced by the aerobic system?
Lots (endless!)
What are the by- products produced by the aerobic system?
CO2, H20 heat
What is the lactate threshold?
Exercise intensity at which blood lactate begins an abrupt increase above baseline concentration
What are the questions to ask when trying to determine the repetitions and sets of exercises?
- How much weight am I moving?
- What is my goal?
- What fiber type am I taxing?
- Is this early or late in my session?
- How are the patients mechanics? Are they even doing it right?
What happens to muscle fiber size and mass from infancy to puberty?
Muscle fiber size and mass increase
linearly from infancy to puberty
In what gender is muscle strength and mass slightly greater?
Muscle strength (absolute & relative) and mass slightly greater in boys than girls
Why don’t we see muscular little kids?
Training-induced strength gains occur equally in sexes without evidence of hypertrophy until puberty
What happens to our muscles/ strength during puberty?
- Rapid acceleration in muscle fiber size & mass
- Rapid increase in muscle strength
- Gender discrepancies begin
What are the gender discrepancies that begin in the body as related to the muscle during puberty?
- males: mass peaks before strength
* girls: strength peaks before mass
What is the age range for males and females muscle mass peak?
Females between 16-20; males 18-25
At what age do we begin to experience a decrease in muscle mass?
Decrease in muscle mass starts at age 25
When does our strength begin to decline?
After 3rd decade, strength declines 8-10% per decade through 5th or 6th decade
What are the presentations of the muscle and strength in late adulthood (70s and beyond)
- Decreased speed of contractions and peak power
- Loss of flexibility
- With a resistance training program, a significant improvement in muscle strength, power, and endurance is possible
What are the clinical considerations for the youth?
- Keep it simple
- Keep it fun
- Do not isolate
- Change often
- Games, games, games
- Involve parent
What are the effects of a properly designed and supervised resistance training program for kids?
- is relatively safe for youth
- can enhance the muscular strength and power of youth
- can improve the cardiovascular risk profile of youth
- can improve motor skill performance end may contribute to enhanced sports performance of youth
- can increase a young athlete’s resistance to sports-related injuries
- can help improve the psychosocial well-being of youth
- can help promote and develop exercise habits during childhood and adolescence
What are the characteristics of resistance training in geriatric patients?
- Probably need it even more than youth
- Strong dose-response
- Progressive strength training in the elderly, even in high intensities, is effective to reduce sarcopenia and retain motor function
- Adding sensorimotor components to strength training, to improve postural control, is imperative in a multimodal training program
What is the goal of resistance training in geriatric patients?
Goal is to increase muscle mass (hypertrophy), and also promote neuronal adaption (intermuscular and intramuscular coordination)
What are the characteristics of resistance training in females?
- Longer neural adaptation period required for more complex, multipoint movements
- Psychological characteristics the same as in males, so no sensible reason why their programs needs to be different
___ in contrast to traditional pharmacological and nutritional approaches has a huge impact in reducing and preventing osteoporosis
High-intensity resistance training, in contrast to traditional pharmacological and nutritional approaches has a huge impact in reducing and preventing osteoporosis
What are the adverse reactions to resistance training?
- Hypertension
- Over training
- Overwork
- Acute muscle soreness
- Delayed onset muscle soreness
- Rhabdomyolysis
What are the characteristics of hypertension as an adverse reaction?
- Monitor for breath holding
- Ask the patient to breath rhythmically, count, or talk
- Exhale when lifting and inhale when lowering
- High-risk patients should avoid high intensity resistance exercise
What does overtraining as an adverse reaction do?
- Decline in physical performance
- chronic fatigue, staleness, burnout
- Loss of interest in program
When do you see overwork as an adverse reaction?
• Secondary to underlying neuromuscular disorder
What are the characteristics of acute muscle soreness?
- Common
- Lack of adequate blood flow and oxygen
- Temporary buildup of metabolites (lactic acid & potassium)
- Characterizes as burning, aching, and tightness
What causes delayed onset muscle soreness (DOMS)?
Not well understood, but we think it is a product of inflammation cause by microscopic tears in connective tissue elements that sensitive nociceptors and thereby heighten the sensation of pain
Is an acute muscle soreness OK in PT?
Yes. we actually lowkey want that
Are DOMS(up to 24 hrs or more) OK in PT?
NO! No bueno
What is rhabdomyolysis?
Pushing a patient so hard that they get damaged skeletal striated muscle that breaks down rapidly which leads to the release of myoglobin into the blood stream, and patients end up with severe muscle pain, vomiting, confusion.
What are the presentations of rhabdomyolysis?
- Bilateral
- Extreme pain
- Extreme tenderness and ROM deficits
- Possible ECG changes
- Coke colored pee
What do you do if there is no significant bilateral muscle soreness 24- 48 hrs post exercise?
Continue exercise regimen
What do you do if there is significant bilateral muscle soreness 24- 48 hrs post exercise?
Check for bilateral swelling of involved muscles and check for coke colored urine
What do you do if the patient has bilateral swelling of involved muscles and coke colored urine?
Refer to the emergency room
What do you do if the patient does not have bilateral swelling of involved muscles and coke colored urine?
Continue exercise routine and modify as necessary
What is power?
Work (force x distance) produced by a muscle per unit of time/ Time rate of doing work
(force x distance/time)
What is work?
Product of the force exerted on an object, and the distance the object moves in the direction in which the force is exerted.
(force x distance)
What are the different ways that power can be seen?
- Single burst of high energy
* pick up a box - Repeated bursts of a less intense activity
* climbing a flight of stairs - Variables to increase power
- increase load
* decrease time
- increase load
What is energy?
The ability to do work
What are the types of power?
- Anaerobic
- Aerobic
What is anaerobic power?
Reflects the ability of the adenosine triphosphate and phosphocreatine (ATP-PCr) energy pathways to produce energy for muscle contraction
What is aerobic power?
Indicates the oxygen intake per unit of body weight and is directly correlated to performance in activities lasting 5-15 minutes
What is the stretch- shortening cycle (SSC)?
An active stretch or eccentric contraction of a muscle, followed by immediate shortening or a concentric contraction of the same muscle
The most generally reported mechanism believed to drive the stretch shortening cycle induced enhancement of maximal power is the ____
The most generally reported mechanism believed to drive the stretch shortening cycle induced enhancement of maximal power is the storage and utilization of elastic energy
The relationship between the __ and ___ elements of muscle action plays a significant role in enhancing muscle performance
The relationship between the contractile and elastic elements of muscle action plays a significant role in enhancing muscle performance
What are the ways that interaction of contractile and elastic elements can influence perfomance?
- Elastic energy is stored in the tendinous structures, and can be utilized with minimal dissipation via the tendon recoils during concentric contraction
- Minimal displacement of muscle fibers during SSC means they do operate closer toe their optimal length (thus, more force)
- While net shortening velocity of the MTU is high, fascicle length change occurs at relatively slow velocity; thus fascicles are able to generate high forces according to the force-velocity relationship
How do spinal reflexes influence power?
Forced lengthening of the MTU during eccentric phase of SSC causes a mechanical deformation of the muscle spindles, which activates reflex mechanisms (alpha motor neurons). This stretch reflex subsequently increase muscle stimulation, resulting in increased contraction force
Maximal force generated by single muscle fiber is directly proportional to its ____, irrespective of the fiber type
Maximal force generated by single muscle fiber is directly proportional to its cross- sectional area, irrespective of the fiber type
What is the pennation angle of a muscle?
The angle that which the muscle’s fasiscles is the line of action
What happens as the pennation angle increases?
More sarcomeres can be arranged in parallel and the muscles can therefore produce more force. Muscle fibers shorten less for a given tendon displacement due to rotation of a pennate muscle fiber during contraction
The force produced by a muscle is related to the ___
The force produced by a muscle is related to the number and type of motor units recruited
Small motor neurons that initiate type 1 muscle fibers are usually activated at ___ levels of force, while larger motor neuron that initiate type 2a or 2b muscle fibers are activated ___
Small motor neurons that initiate type 1 muscle fibers are usually activated at low levels of force, while larger motor neuron that initiate type 2a or 2b muscle fibers are activated after the slow twitch muscle fibers at a higher threshold of force
The threshold of motor unit recruitment are typically ___ during ballistic movements, due to rapid force escalation
The threshold of motor unit recruitment are typically lower during ballistic movements, due to rapid force escalation
The motor unit firing frequency represents the ____
The motor unit firing frequency represents the rate of neural impulses transmitted to the alpha motor neuron to the muscle fibers
The firing frequency of a motor unit can impact the ___
The firing frequency of a motor unit can impact the ability of muscle fiber to generate force in 2 main ways
What are the ways that the firing frequency of a motor unit can impact the ability of muscle fiber to generate force?
- Increase the firing frequency enhancing the magnitude of force generated by a contraction
- Motor unit firing frequency impacts the force of muscle development during contraction
____ utilizes the stretch‐shortening cycle (SSC) by using a lengthening movement (eccentric) which is quickly followed by a shortening movement (concentric).
Plyometric training utilizes the stretch‐shortening cycle (SSC) by using a lengthening movement (eccentric) which is quickly followed by a shortening movement (concentric).
Plyometric training is often considered the missing link between ___ and ____
Plyometric training is often considered the missing link between strength and return to
performance
What are the benefits of plyometric training?
- Improved power
- Improved agility
- Increases strength of tendons
- Boosts neuromuscular efficiency
- Enhanced sport performance
What are the risks of plyometric training?
- Overuse
- Back pain (Alexander, 1985)
- Patellar tendonitis (Pezullo et al. 1992)
- Trauma
- DOMS
- Increased ground reaction force
What are the phases of plyometrics?
- Eccentric Pre-Stretch
- Amortization Phase (time to rebound)
- Concentric Shortening Phase
What does the eccentric pre-stretch phase of plyometrics do?
Stretches the muscle spindle of the musculo-tendinous unit and the non- contractile muscles within the tissue
What are the stretch variables predicated by the eccentric pre-stretch phase of plyometrics?
- Magnitude of the stretch
- Rate of the stretch
- Duration of the stretch
The term amortization describes ___
The term amortization describes the time from the cessation of the eccentric pre- stretch to the onset of the concentric muscle action
The amortization phase is the ___
The amortization phase is the time delay between overcoming the negative work of the eccentric pre-stretch to generating the force production and accelerating the muscle contraction and the elastic recoil in the direction of the plyometric contraction
The shorter the amortization phase, the more___ and ___ the plyometric movement becomes
The shorter the amortization phase, the more effective and powerful the plyometric movement becomes
What happens if the amortization phase is delayed?
The energy that is stored is wasted as heat and the stretch reflex is not activated and the resultant positive work of the positive contraction is not as effective
The concentric shortening phase of plyometrics is also known as the ___
The concentric shortening phase of plyometrics is also known as the Resultant Power Production Performance Phase
What are the ways to assess a plyometric contraction?
Tuck jump assessment
What is the tuck jump assessment?
When you’re flat on the floor, and you jump to try to get your knees parallel to the ground
What are the training variables to consider for plyometric training?
- Neuromuscular Overload: Applied Loads & Distances
- Spatial Overload: Range of Motion
- Temporal Overload: Timing
- Intensity
- Frequency and recovery
- Specificity
In a plyometric exercise, neuromuscular overload takes form of __
In a plyometric exercise, neuromuscular overload takes form of a rapid change in direction or a limb or the entire body without external loads
What are the things that contribute to the total overload amount of a neuromuscular overload?
The amount of total work with regard to reps and sets and the ROM the patient moves through
How can temporal overload be accomplished in plyometric training?
By concentrating on executing the movement as rapidly and intensely as possible. the shorter the better
What is intensity as it relates to plyometric training?
The percentage of effort required by the individual to perform the activity
How long should an individual wait for recovery between plyometric trainings?
48- 72 hrs
What are the plyometric progression for a beginner?
- Squat jumps
- Split squat jumps
- Skipping
- Lateral bounding
- Ankle bounces
- Single leg push off box
What are the plyometric progression for a intermediate level?
- Jump and reach
- Medial and lateral jumps
- Anterior and posterior jumps
- Pike jumps
- Jumping to box
- Zigzag jumps
What are the plyometric progression for an advanced level?
- Depth jumps
- Box jumps
- Single leg hops
- Drop jump to second box
- Squat depth jump
- Single leg tuck jump
What is an isometric exercise?
An exercise where force is generated without change of length
What is the rationale for performing isometric exercises, especially in the acute phase of care?
- Prevent/minimize atrophy when joint movement is contraindicated
- Protect joint
- Develop postural or joint stability
- Develop static strength
What are the types of isometric exercises to consider doing?
- Multiangle isometrics
* Stabilization exercises
What are the characteristics of a Multiangle isometric exercise?
- 4-6 angles
* Strength changes have about a ~10 degree overflow
In regards to stabilization exercises, isometrics should be ___
In regards to stabilization exercises, isometrics should be submaximal, but sustained Don’t push the limit
How long is an isometric exercise usually held?
6-10 secs
Isometrics can ____ pain pressure threshold
Isometrics can increase pain pressure threshold
What does isotonic mean?
Equal tension. Moving a joint through its full ROM, with some sort of external load
What is the problem with thinking of an isotonic contraction as equal tension?
The contracting muscle is only challenged
maximally at 1 point in the ROM
Isotonic contractions should be thought of as ___
Isotonic contractions should be thought of as *Dynamic Constant External Resistance *
What are the motions we get under isotonic contractions?
- Concentric
- Eccentric
What is a concentric contraction?
Shortening of the muscle
What does a concentric contraction cause?
Causes actual joint movement and excursion
What is a eccentric contraction?
Lengthening of the muscle
Max eccentric force ___ than concentric
Max eccentric force greater than concentric
What is the downside of an eccentric contraction?
Risk of DOMS
When should we use eccentric contractions?
- Tendonosis
- Jump training
- Stair negotiation
- Power development
- Chronic hamstring injuries
What are the things improved by an eccentric contraction?
- Strength
- Speed
- Power
- Stretch- shortening cycle performance
___ is specifically designed resistance equipment imposing varying levels of resistance
Variable resistance is specifically designed resistance equipment imposing varying levels of resistance. They tend to load joints more effectively at multiple points in ROM
Why are variable resistance more effective at multiple points in ROM?
- Irregular shaped CAM’s
- Weight-cable system or lever arm
- Hydraulic or pneumatic
___ machines move at constant speed
Isokinetic machines move at constant speed
What are the characteristics of an isokinetic machine?
- Range of training: 0-500 deg/s
- Accommodates for a painful arc
- Accommodation to muscle fatigue
What are the limitations of an isokinetic machine?
- facility dependent
- > $40,000
- speed limitations
- limited carryover
- isolates single muscle group
- open-chain
What is an open kinetic chain (OKC)?
When the the distal end of the extremity is not fixed, allowing the joint to function independently without necessarily causing motion at another joint
OKC exercises are typically done in what position and what population are they great for?
- Typically in NWB positions
* Great for NWB populations
What are the advantages of an OKC?
- Identifies strength deficits and improves muscle performance on individual muscle group
- Great control for single moving joint
- Less potential for substitution
What is a closed kinetic chain (CKC)?
Limb is restrained against an immobile object & you have interdependent joint movements
What position is a CKC typically done in?
Typically in WB positions
What are the advantages of CKC?
- Greater for co-activation & stabilization
- Greater stimulation of mechanoreceptors, kinesthesia
- Better at improving balance and postural control
UE: often moves in ___, but still does ___
with scooting in bed, STS, push cart, etc. , while LE: often moved in ___, but still does ___ with ascending stairs, getting into car, etc.
UE: often moves in OKC, but still does CKC with scooting in bed, STS, push cart, etc., while LE: often moved in CKC, but still does OKC with ascending stairs, getting into car, etc.
What does moveable no load (MNL) mean?
- moveable end with no load
- closely resembles OKC activity
- eg. hitting tennis ball with racquet
What does moveable external load (MEL) mean?
- moveable end with external load
- combination of OKC and CKC
- eg. military press
What does fixed external load (FEL) mean?
- fixed end with external load
- closely resembles CKC activity
- eg. push up
What is circuit training?
Pre-established resistance program that targets variety of major muscle groups
How many round is usually done in a circuit training?
Typically 8-10
What are the advantages of circuit training?
- Can do multiple people at once
What are the disadvantages of circuit training?
- Can be problematic if done too frequently
- Tend to be more equipment dependent
What is a plyometric?
A quick, powerful movement using a prestretch/ countermovement, that involves the stretch-shortening cycle (SSC)
What are plyometrics used for?
Increase power of movement using the elastic components of muscle tendon in the stretch reflex
What is the biggest advantage of manual resisted exercise?
Patient- PT contact
