chap 9

Question 1

Drop by ___% in peak muscle from age 40-65 y/o

Answer 1

25

Question 2

what is the aging process

Answer 2

motor neuron die off -> muscle fibers die-> reiinervation of a few fibers by neighboring type 1 motor neuron -> increase size of rescuing motor unit -> change in type 1 vs type II ratio

Question 3

what is the structural change in the neuromuscular junction with age

Answer 3

flattening of cell membrane containing the receptor -> increase distance btw receptor and decrease quality of transmission-> myelin sheet infiltration -> can migrate to synaptic cleft an partly bloc acetylcholine which decrease signal transmission -> decrease speed and strength of contraction

Question 4

benefits in body composition from RT

Answer 4

↑ lean tissue mass + metabolic rate+ daily energy expenditure = Result in ↓ body fat of up to 9%

Question 5

benefit in BP with RT

Answer 5

small decrease in resting SBP + DBP = decrease risk of stroke & coronary artery disease

Question 6

benefit in bone mass and glucose tolerance with RT

Answer 6

-improve bone health = reduce risk of osteoporosis
- improvement in glucose tolerance & insulin resistance

Question 7

benefit in low back pain with RT

Answer 7

increased strength of vertebral muscle = maintain muscular balance = decrease low back pain

Question 8

Reductions of only _______ mm Hg in SBP and DBP lower stroke risk by 14% and 17%, respectively, and the risk of coronary artery disease by 9% and 6%, respectively

Answer 8

2

Question 9

Is resistance training as effective as aerobic training to ↓ blood pressure and insuline resistance

Answer 9

no -> aerobic = 3 to 5 mmHg
RT= 2 to 3 mmHg

Question 10

Can OA 90 y/old + perform RT and ↑ their strength? (study)

exercise program parameter

Answer 10

• Duration = 8 weeks
• Frequency = 3/week
• Intensity = 50 to 80% 1RM
• Progressive RT: Knee extensors + flexors
  3 sets of 8 reps (total of 24 reps)
• concentric + eccentric contractions
• Week 1: Load = 50% 1RM (1RM remeasured every 2 weeks)
  Week 2-8: Load = 80%

Question 11

safety of the 90 y/old study

Answer 11

Monitoring of HR and BP (little variation during training): < 10 mmHg Systolic BP and < 5 bpm for HR

Question 12

The capacity of the muscle cells to exert force increases and decreases relative to

Answer 12

demands placed on the muscular system

Question 13

Main difference between seated and standing cable pulley machines?

Answer 13

Standing = postural muscles much more involved = closer to ADLs

Question 14

what are the 2 benefits that don’t apply for free weight

Answer 14

easier for movement initiation and lower risk of injury

Question 15

how to select exercise

Answer 15

• Stress all major muscle groups so that muscular balance can be maintained
• should incorporate both type of exercise

Question 16

Are single- or multiple-joint exercises closer to activities of daily living

Answer 16

multiple

Question 17

resistance is the _ and expressed in

Answer 17

• Amount of force exerted against working muscles
• Expressed in absolute (weight in lbs or kg) or relative terms (i.e. % or max force)

Question 18

what is the 1RM alternative for frail OA

Answer 18

8RM

Question 19

% of 1RM that is considered heavy, moderate and light load

Answer 19

≥ 90% of 1RM = heavy
70-90% 1RM = moderate
< 70% 1RM = light

Question 20

proper load for beginning lifter

Answer 20

45 to 50% of 1 RM needed to increase muscular strength

Question 21

proper load for advanced lifter

Answer 21

80% of 1 RM recommended to stimulate muscle cell hypertrophy and strength development

Question 22

frail Oa can tolerate load up to _% 1 RM

Answer 22

80

Question 23

Optimal stimulation of the large________________________and the _______ should be a priority in a training program for OA
WHY???

Answer 23

muscle group in the leg, upper body

To ↑ health benefits (body comp, bone mass, BP, glucose tolerance, blood lipids) and performance benefits (walking endurance)

Question 24

always exercise smaller/larger muscle group first why

Answer 24

larger

to allow increase intensity and decrease muscle fatigue in large group muscle

Question 25

Should not exceed _ sets for the OA

Answer 25

2-3

Question 26

The highest BP & HR will occur in the last

Answer 26

few receptions of a set

Question 27

load and repetition recommendation for OA - strength, power and muscle endurance

Answer 27

strength: 60-80%, 8-10 reps power: 40-60%, 6-10 reps muscular endurance: <= 65%, 12-15 reps

Question 28

To improve Functional Capacities of OA, should we focus more on training Muscle Strength or Muscle Power?

Answer 28

power

Question 29

resistance allow Two of the most effective and least costly ways to

Answer 29

1. preserve independent living in OA 2. improve health and longevity

Question 30

effect of resistance snd power training on physical function and strength has show the greater improvement in?

Answer 30

balance

Question 31

How to Perform RT in a Safe Way for OA? - Warm up muscles for __________________________ Start with low resistance, and gradually add repetitions, intensity (load), and sets - Conduct exercises through _________________ - Discontinue any exercise that _______________________ - Never hold your breath! ________________________ and inhale during release phase - Avoid _____________ joints -Allow _hours between RT sessions using same muscle groups

Answer 31

- at least 10min before - a full pain-free ROM - cause pain or decrease resistance - exhale during exertion phase - hyperextending - 48

Question 32

what are the number

Answer 32

1. flattening of cell membrane containing the receptor 2. myelin sheath infiltration