CHAPTER 7: designing a resistance training program Flashcards
def: is a systematic program of exercise for the development of the muscular system
resistance training
outcomes for resistance training (4)
improved or maintained:
Muscular endurance
Muscular strength
Muscular hypertrophy
Muscular power
advantages of building bone mass (3)
Increase in bone density & bone strength.
Counteracts loss of bone mineral.
Decreases the risk of falls with age.
health benefits of resistance training (5)
Increase in size & strength of ligaments & tendons.
Lowers BP in hypertensive individuals.
Increase in fat-free mass.
Decreases fat mass & relative body fat.
May prevent the development of low back syndrome
a single muscle cell can be classified according to (5)
Colour Speed of contraction Strength Fatigue resistance Energy source.
muscle fiber is composed of ______
myofibrils (protein structures)
colours of muscle fiber types
Slow-Twitch Fibres (Type I): red
Intermediate Fibres (Type IIA): red/white
Fast-Twitch Fibres (Type IIX): white
contraction speed of muscle fiber types
Slow-Twitch Fibres (Type I): slow
Intermediate Fibres (Type IIA): moderately fast
Fast-Twitch Fibres (Type IIX): very fast
strength of muscle fiber types
Slow-Twitch Fibres (Type I): low
Intermediate Fibres (Type IIA): medium
Fast-Twitch Fibres (Type IIX): high
fatigue resistance of muscle fiber types
Slow-Twitch Fibres (Type I): high
Intermediate Fibres (Type IIA): fairly high
Fast-Twitch Fibres (Type IIX): low
principal energy source of muscle fiber types
Slow-Twitch Fibres (Type I): aerobic
Intermediate Fibres (Type IIA): aerobic/ anaerobic
Fast-Twitch Fibres (Type IIX): anaerobic
muscles contain
a mix of slow-twitch & fast-twitch fiber (the type of fiber that acts is dependent on the type of work required)
used in endurance activities
slow-twitch muscle fibers
used in strength & power activities
fast-twitch muscle fibers
skeletal muscle components smaller to larger
myofibril, muscle fiber (cell), fascicle (bundle), muscle
resistance training increases muscle strength by:
hypertrophy of the muscle fibers
muscle learning
resistance training adaptations first 2 to 8 weeks
Rapid increase in strength due to neural adaptations.
No difference in rate of progression between males & females
resistance training adaptations 8 to 10 weeks
Muscle hypertrophy contributes more than neural adaptation to strength gains, but hypertrophy eventually levels off.
Greater hypertrophy [cross-sectional area (CSA)] in males due to testosterone.
resistance training adaptations greater than 6 months
Continues to increase strength without hypertrophy.
Believed that a secondary phase of neural adaptation is most likely responsible for strength gains occurring between 6 & 12 mo of training.
Hypertrophy may be limited to no more than 12 mo.
Is a descriptive term which is defined as an increase in the size of a cell or tissue (making larger muscle fibers)
hypertrophy
resistance training results in the hypertrophy of skeletal muscle by increasing:
Muscle fiber size:
increase in myofibril size,
increase in myofibril number
Amount of connective tissue around :
the muscle,
each bundle of muscle fibers,
each muscle fiber
Cell content of enzymes & energy storage:
particularly ATP & glycogen.
TF: preferred increases the size of slow-twitch fiber, which are the most responsive to a strength stimulus
F: size of fast-twitch fiber
TF: resistance training increases the number of muscle fibers
F: it doesn’t increase the number of muscle fibers
improves the body’s ability to activate & recruit motor units even before muscle size increases
muscle learning increases strength
motor unit is (2)
makes up the functional unit of movement
is made up of a nerve cell called an alpha motor neuron connected to a number of muscle fibers
what does the body do to exert force
the body recruits one or more motor units to contract
what does the number of muscle fibers in a motor unit vary from
2 to hundreds
some motor units contain up to ___ or more muscle fibers
1000
When an alpha motor neuron calls on its muscle fibers to contract, all the fibers contract to their ____ capacity
maximum
the number of motor units recruited depends on the ____ of strength or force required
amount
the amount of force developed by a muscle depends on the (4)
number of motor units recruited
motor unit type that is recruited
motor unit firing frequency
order of recruitment (size principle)
TF: greater the number of motor units (MUs) recruited the greater the production of force
true
TF: Slow-twitch MUs produce more force than fast-twitch MUs
false, less force
TF: Fast-twitch MUs > slow-twitch MUs
true
TF: In general, slow-twitch MUs are recruited after fast-twitch MUs for most dynamic movements.
false, before
def: prime mover or target muscle.
contracting muscle that initiates movement.
opposes the action of another muscle, it’s antagonist, which relaxes at the same time.
agonist
def: a muscle that opposes or resists the action of an agonist.
antagonist
def: a muscle cooperating with another to produce a movement neither alone can produce or a muscle(s) that assists the prime mover.
synergist
def: muscles that prevent unwanted movement
stabilizers
- target: bicep brachii
- antagonist: tricep brachii
- synergists: brachialis, brachioradialis
- stabilizers:
Deltoid Anterior
Trapezius (Upper & Middle)
Levator Scapulae
Rotator Cuff Muscles (Supraspinatus, Infraspinatus, Teres minor, Subscapularis)
Wrist flexors (Flexor Digitorum Superficialis, Flexor Digitorum Profundus, Flexor Carpi Radialis, Flexor Carpi Ulnaris, Palmaris Longus, Flexor Pollicis)
Abdominals
bicep curl
types of resistance training
Isometric Resistance Training:
static.
Dynamic Resistance Training:
concentric & eccentric.
Isokinetic Resistance Training:
same speed or velocity.
isometric resistance training (advantages, major disadvantage, widely used in rehabilitation programs, contraindications)
Advantages
Can be performed anywhere.
Can be performed at any time.
Uses little or no equipment.
Major Disadvantage
Strength gains are specific to the joint angle.
Widely used in rehabilitation programs
To counteract strength loss & muscle atrophy.
Contraindications
Coronary-prone individuals.
Hypertensive individuals.
isometric resistance training (variation in intrathoracic pressure, venous return to the heart, work of the heart, blood pressure)
increase intrathoracic pressure
diminition in venous return to the heart
increase work of the heart
increase in blood pressure
relative hemodynamic responses to dynamic exertion
Cardiac Output: ++++ Heart Rate: ++ Stroke Volume:++ Peripheral Resistance: - Systolic Blood Pressure: +++ Diastolic Blood Pressure: 0 or - Mean Arterial Blood Pressure: 0 or + Left Ventricular Work: volume load
relative hemodynamic responses to isometric exertion
Cardiac Output: + Heart Rate: + Stroke Volume: 0 Peripheral Resistance: +++ Systolic Blood Pressure: ++++ Diastolic Blood Pressure: ++++ Mean Arterial Blood Pressure: ++++ Left Ventricular Work: pressure load
designing an isometric strength training program
intensity: 100% MVIC
duration: 5 s /contraction
repetitions: 5-10
frequency (days/week): 5
program length (wk): >/ 4
designing an isometric endurance training program
intensity: /< 60% MVIC
duration: until fatigued
repetitions: 1/ session
frequency (days/week): 5
program length (wk): >/ 4
exercises for these muscle groups: Shoulder & elbow flexors with no equipment required
chest push and shoulder pull
exercises for these muscle groups: elbow extensors with a towel or rope used
tricep extension, arm curls
exercises for these muscle groups: wrist & finger flexors with a tennis ball
ball squeeze
exercises for these muscle groups: hip & knee extensors with a rope and a door way
leg & thigh extensions (rope) and leg press (doorway)
