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Exercise Science for Health > Week Eight > Flashcards

Week Eight Flashcards

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1
Q

What is resistance?

A

-Various forms of exercise training that require the muscles to overcome an external force/resistance in specified movement patterns

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2
Q

What is resistance training concerned with?

A
  • 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
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3
Q

Why do resistance training?

A

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
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4
Q

What are the types of resistance training?

A 
-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
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5
Q

What are the advantages of free weights?

A
  • 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
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6
Q

What are the disadvantages of free weights?

A
  • Requires strength and skill to maintain balance and coordination
  • Greater risk of injury
  • Spotters are required
  • Consistent Technique management
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7
Q

What are the advantages of machine weights?

A

-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

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8
Q

What are the disadvantages of machine weights?

A
  • Limited exercises
  • Isolated to one joint/muscle group
  • Less representative of real-life movements
  • Neglect smaller stabilising muscles
  • Relatively expensive
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9
Q

What is muscular strength?

A

-A health-related component of physical fitness that relates to the ability of muscle to exert force typically in a single effort

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10
Q

What is muscular endurance?

A

-A health-related component of physical fitness that relates to the ability of a muscle to exert force repeatedly without fatigue

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11
Q

What is power?

A

-A skill related component of physical fitness that relates to the ability or rate at which one can perform work

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12
Q

What is the agonist of a muscle?

A

-The muscle most directly involved in bringing about a movement
o Also, can be referred to as the prime mover

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13
Q

What is the antagonist of a muscle?

A

-Muscle that opposes the agonist
o Relaxes to not impede the agonist or
o Stops the movement or slows it down

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14
Q

What is the synergist in a muscle role?

A

-Stabilisers the joint during movement
o Allows the action of the agonist
o e.g. Brachioradialis and Brachialis during a bicep curl (concentric phase)

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15
Q

What is the fixators in a muscle role?

A

-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)

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16
Q

What is an isometric static contraction?

A

-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

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17
Q

What is an isometric dynamic contraction?

A

-Muscular contraction against a resistance that changes the length of the muscle

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18
Q

What is an concentric and eccentric dynamic contraction?

A

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

19
Q

What is an open chain exercise?

A

-Distal segment not fixed and allowed to move freely in space
o Commonly compound exercises
-Two or more joint movement

20
Q

What is a closed chain exercise?

A

-Distal segment of extremity fixed to ground or supportive surface
o Commonly isolated exercises
-One joint movement

21
Q

What is push and pull on exercises?

A

Push
-Movement away from centre of the body during concentric contraction
Pull
-Movement towards the centre of body during the concentric contraction

22
Q

What is a pronated, supinated and alternated grip?

A 
-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
23
Q

What is a neutral and hook grip?

A 
-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
24
Q

What is a close and open grip?

A

-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

25
Q

What is the width grip and goal of it?

A

-Most exercises are shoulder width apart
-Goal:
o Balanced, even bar

26
Q

What does a stable position of body and limbs enable?

A

-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

27
Q

What does range of motion and speed maximise and what makes it easier to achieve rom?

A

-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

28
Q

What is the sticking point of breathing and describe exhale and inhale?

A

-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

29
Q

What is Valsavla Manoeuvre?

A
  • 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
30
Q

When should an athlete wear a weight belt?

A

-Typically wear a weight belt when:
o Stress is placed on the lower back and
o Sets that involve near-maximal or maximal loads

31
Q

When do you require a spotter, what do you not spot, what is the number of spotters determined by and when is communication needed?

A

-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

32
Q

What are acute bp, muscular strength & endurance, body fat and fat free mass changes due to resistance training?

A

-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

33
Q

What are muscular adaptations due to resistance training?

A

-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

34
Q

What is hypertrophy and hyperplasia?

A
  • 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
35
Q

Describe hypertrophy of muscles as adaptations to resistance training?

A

-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

36
Q

Describe muscular strength as an adaptation to resistance training

A

-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

37
Q

Describe bone structure as an adaptation to resistance training

A

-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

38
Q

Describe body composition as an adaptation to resistance training

A 
-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
39
Q

Describe flexibility as an adaptation to resistance training

A

-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

40
Q

Describe aerobic capacity as an adaptation to resistance training

A

-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

41
Q

Describe motor performance as an adaptation to resistance training

A 
-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
42
Q

What is muscle action (test specificity) and velocity specificity as resistance training principles?

A
  • 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
43
Q

What is muscle group specificity and energy source specificity as resistance training principles?

A

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

44
Q

What are the resistance training program design variables?

A
  1. Needs Analysis
  2. Exercise Selection
  3. Training Frequency
  4. Exercise Order
  5. Training Load and Repetitions
  6. Volume
  7. Rest periods

Exercise Science for Health (10 decks)

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