Week Eight Flashcards
What is resistance?
-Various forms of exercise training that require the muscles to overcome an external force/resistance in specified movement patterns
What is resistance training concerned with?
- Moving of muscle rather than the weight (i.e. you don’t have to lift the heaviest weight)
- The position of the body and the muscles being contracted
- Focusing on training the movement pattern
Why do resistance training?
Improve physical fitness:
- Muscular Strength
- Muscular Endurance
- Muscular Power
- Improve muscle function
- ↑ bone mass (attenuate bone loss)
- ↑ muscle cross sectional area (CSA)
- ↓ body fat
- May relieve some musculoskeletal pathologies
What are the types of resistance training?
-Free weights o Dumbbells, barbells, kettlebells -Medicine Balls or sandbags -Machine Weights o Devices attached to weights and have adjustable seats and handles -Resistance bands -Suspension Equipment o Uses gravity and body weight -Body Weight
What are the advantages of free weights?
- Balance required which results in better coordination and greater muscle utilisation
- Contribution from stabilizer muscles during multi-joint exercises
- Greater variability
- Resemble real-life movements
- Full range of motion and relatively cheap
What are the disadvantages of free weights?
- Requires strength and skill to maintain balance and coordination
- Greater risk of injury
- Spotters are required
- Consistent Technique management
What are the advantages of machine weights?
-Balance not required which results in safer movements
-Proper technique is more possible due to uni-planer movement
-Easy to use
-Greater utilisation of isolated muscles
-Can train with heavier weights without assistance
o Useful for elderly populations or rehab
What are the disadvantages of machine weights?
- Limited exercises
- Isolated to one joint/muscle group
- Less representative of real-life movements
- Neglect smaller stabilising muscles
- Relatively expensive
What is muscular strength?
-A health-related component of physical fitness that relates to the ability of muscle to exert force typically in a single effort
What is muscular endurance?
-A health-related component of physical fitness that relates to the ability of a muscle to exert force repeatedly without fatigue
What is power?
-A skill related component of physical fitness that relates to the ability or rate at which one can perform work
What is the agonist of a muscle?
-The muscle most directly involved in bringing about a movement
o Also, can be referred to as the prime mover
What is the antagonist of a muscle?
-Muscle that opposes the agonist
o Relaxes to not impede the agonist or
o Stops the movement or slows it down
What is the synergist in a muscle role?
-Stabilisers the joint during movement
o Allows the action of the agonist
o e.g. Brachioradialis and Brachialis during a bicep curl (concentric phase)
What is the fixators in a muscle role?
-Muscles that stabilisers the origin of the agonist
o Allows effective function of the agonist
o e.g. rotator cuff muscles during a bicep curl (concentric phase)
What is an isometric static contraction?
-Muscular contraction against a resistance that doesn’t change the length of the muscle
-Tension generated by the muscle produces a torque which does not exceed resistance torque
o No change in distance between muscle attachments
What is an isometric dynamic contraction?
-Muscular contraction against a resistance that changes the length of the muscle
What is an concentric and eccentric dynamic contraction?
Concentric
-Muscle torque exceeds resistive torque
o Decrease in distance between muscle attachments
Eccentric
-Muscle torque remains less than resistance torque
o Increase in distance between muscle attachments
What is an open chain exercise?
-Distal segment not fixed and allowed to move freely in space
o Commonly compound exercises
-Two or more joint movement
What is a closed chain exercise?
-Distal segment of extremity fixed to ground or supportive surface
o Commonly isolated exercises
-One joint movement
What is push and pull on exercises?
Push
-Movement away from centre of the body during concentric contraction
Pull
-Movement towards the centre of body during the concentric contraction
What is a pronated, supinated and alternated grip?
-Pronated grip o Palms down and knuckles up “overhand grip” -Supinated grip o Palms up and knuckles down “underhand grip” -Alternated grip o One hand in pronated grip and the other in supinated grip
What is a neutral and hook grip?
-Neutral grip o Knuckles point laterally -Hook grip o Similar to the pronated grip except thumb is positioned under the index and middle fingers -Strong grip for power exercises
What is a close and open grip?
-Close grip
o Thumb is wrapped on the opposite side as the fingers and goes on top of the fingers
-Open grip (false, thumbless, suicide)
o When the thumb does not wrap around the bar
o Same side of the bar as the fingers
What is the width grip and goal of it?
-Most exercises are shoulder width apart
-Goal:
o Balanced, even bar
What does a stable position of body and limbs enable?
-A stable position enables:
o Maintenance of proper body alignment during an exercise
o Allows appropriate stress on muscles and joints
-Both free weight and machine exercises require a stable position
o Consider feet positioning when standing
o Adjust pads and seats of machines
What does range of motion and speed maximise and what makes it easier to achieve rom?
-A full range of motion (ROM) maximizes the value of an exercise and improves flexibility
-Slow, controlled movements make it easier to achieve a complete ROM,
o Quick movements are appropriate for power exercises
What is the sticking point of breathing and describe exhale and inhale?
-The sticking point:
o Most strenuous part of a repetition
o Transition from the eccentric phase to the concentric phase – just after
-Exhale through the sticking point and
-Inhale during the less stressful phase of the repetition
What is Valsavla Manoeuvre?
- Experienced and well-trained-resistance athletes
- Performing structural exercises
- Aids in maintaining proper vertebral alignment and support
- Helps to establish the “flat-back” and erect upper torso position
- Expiring against a closed glottis
When should an athlete wear a weight belt?
-Typically wear a weight belt when:
o Stress is placed on the lower back and
o Sets that involve near-maximal or maximal loads
When do you require a spotter, what do you not spot, what is the number of spotters determined by and when is communication needed?
-Free weight exercises performed with a bar that require spotter/s
o Moving over the head
o Positioned on the back
o Racked on the front of the shoulders
o Passing over the face
-Do Not Spot Power Exercises
-Number of Spotters
o Determined by load and experience and ability of athlete and spotters
-Communication Between Athlete and Spotter
o Use of a Lift off
o Amount and Timing of Spotting Assistance
What are acute bp, muscular strength & endurance, body fat and fat free mass changes due to resistance training?
-Greater increases in SBP with resistance exercise
o Muscle compression of peripheral arteries
-Muscular strength=increases
-Muscular endurance=increases for hight power output
-% body fat=decreases
-Fat free mass=increases
What are muscular adaptations due to resistance training?
-Skeletal muscle adapts to anaerobic training primarily by:
o Increasing its size
o Facilitating fibre type transition adaptations
o Enhancing its biochemical and ultrastructural components
-These changes result in enhanced muscular strength, power, and muscular endurance pending training specificity
What is hypertrophy and hyperplasia?
- Hypertrophy refers to muscular enlargement from an increase in the cross-sectional area of the existing fibres
- Hyperplasia results in an increase in the number of muscle fibres
Describe hypertrophy of muscles as adaptations to resistance training?
-Resistance training makes micro tears in the musculature
o Stimulates activity and proliferation of satellite cells
-Satellite cells = precursors to skeletal muscle cells
o Donate their nuclei to the skeletal muscle
o = aids in synthesis of contractile proteins
o = new myosin and actin proteins
o = increase in cross sectional area
o New myofilaments are added to the external layers of the myofibril
Describe muscular strength as an adaptation to resistance training
-A review of more than 100 studies showed that mean strength increased approximately
o 40% in “untrained”
o 20% in “moderately” trained
o 16% in “trained”
o 10% in “advanced”
o 2% in “elite” participants
-Over periods ranging from four weeks to two years
-Heavier loads are most effective for fibre recruitment
-The effects of training are related to the type of exercise used, its intensity, and its volume
-Trained athletes require higher intensity and volume of exercise
Describe bone structure as an adaptation to resistance training
-Forces that reach or exceed a threshold stimulus can initiate new bone formation in the area experiencing the mechanical strain
o Muscle strength and hypertrophy gains increase the force exerted on the bones
= increase in bone mineral density (BMD) or the quantity of mineral deposited in a given area of bone
Describe body composition as an adaptation to resistance training
-Resistance training can increase fat-free mass and reduce body fat by 1% to 9% Increases: o Lean tissue mass o Daily metabolic rate o Energy expenditure during exercise
Describe flexibility as an adaptation to resistance training
-Anaerobic training potentially has a positive impact on flexibility
o Most likely in those with poor flexibility
-Adding flexibility training to resistance training appears to be the most effective method to improve flexibility when strength training
Describe aerobic capacity as an adaptation to resistance training
-Heavy resistance training does not significantly affect aerobic capacity
o Possibly in deconditioned
-Untrained people,
-Increases in VO2max ranging from 5% to 8% as a result of resistance training
-Circuit training and programs using high volume and short rest periods (i.e., 30 seconds or less) have been shown to improve VO2max
Describe motor performance as an adaptation to resistance training
-Anaerobic training enhances motor performance o Magnitude is based on the specificity of the exercises or modalities performed -Increase in: o Running economy o Vertical jump o Sprint speed o Tennis serve velocity o Swinging and throwing velocity o Kicking performance
What is muscle action (test specificity) and velocity specificity as resistance training principles?
- All training adaptions are specific to the stimulus applied:
1) Muscle action or test specificity - You need to make sure your training the desired muscle action based on the needs of your client
- Assessment must match training Muscle performance of triceps is important for all these people, however the demands on the muscle are very different
2) Velocity specificity - Need to train at velocity if it required in sport/ADLs/hobbies
What is muscle group specificity and energy source specificity as resistance training principles?
3) Muscle group specificity
-Need to train muscle groups required for the sport
4) Energy Source specificity
-Need to train the energy systems required for sport or recreation
o Anaerobic Energy Source – short duration bouts of exercise = high intensity, less rest between sets
o Aerobic Energy Source – longer duration bouts of exercise = low intensity, more rest between sets
What are the resistance training program design variables?
- Needs Analysis
- Exercise Selection
- Training Frequency
- Exercise Order
- Training Load and Repetitions
- Volume
- Rest periods
