Exam 3 Slideshows Flashcards by Hailee Martinez

Week 9
Couple handouts we need to remember

MORE AS WELL

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Muscular Strength

Maximal force, really torque

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Muscular Endurance

sustained submaximal force/torque

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Muscular Power

rate of performing work

Power = F x V

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Types of muscle actions

Static/Isometric

Dynamic

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Force Velocity Relationship

increase FORCE decrease VELOCITY

INVERSELEY RELATED

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Force Length Relationship

Active and a Passive Force

Look at drawing

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Study this a different way maybe

Factors Influencing Muscle Force Production

Isolated Muscle:
Length
Velocity
Fiber Type
X - Sect Area
Architecture
Metabolism

Intact Muscle:
Torque
1) Muscle Force
2) Movement Arm joint angle insertion

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Static Strength Assessment

Exercise Examples:

maximum voluntary contraction

Hand grip Dynamometer
Back & Leg Dynamometer

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Static Endurance Assessment – Grip

Two Steps

1) % decline from MVC over 1 min
2) Time maintaining a given percentage of MVC

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Two neural factors that influence muscle action

Number of motor units in a given muscle (number of action potentials per second) (that is if there is not that many motor units)

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Auxotonic

Use of free weights

Resistance of weights?

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Isokinetic

Control Velocity

Isokinetic dynamometers

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Week 9.2 SLIDESHOW START

Dynamic Strength Assessment

Recommended and Not Recommended exercises/machines

Recommended for Testing
- Free weights
- Constant-resistance machines

Not recommended for - - - Testing
Variable-resistance machines

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Constant-Resistance Machines

PROS vs CONS

Pros
✓Safer than free weights
✓Less need for spotters
✓Minimize bad technique

Cons
✓Limit ROM
✓Reduce stabilizing musculature
✓Do not accommodate all body sizes

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Tendo

linear transducer

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Myotest

triaxial accelerometer

Dynamic Strength Testing

Tendo or Myotest: force, velocity, and power

Relative strength:

Relative strength:
1-RM / body mass
Make sure units are the same!

Steps for 1-RM Testing

Warm-up sets

Warm-up sets
5-10 reps at 40%-60% of estimated 1-RM
3-5 reps at 60%-80% of estimated 1-RM

Attempt 1-RM

2-4 min rest between attempts

Increase weight conservatively
5%-10% upper body
10%-20% lower body

Attempt until failure

Spotting Free-Weight Exercises

Primary role:

Exercises requiring spotter:

Primary role: protect lifter

Exercises requiring spotter: bar over head or face

Spotter ≥ strength and height of lifter

Spotting Free-Weight Exercises

Alternating grip to lift and lower bar to lifter
✓Stable base of support and flat back
✓Dumbbells: spot close to the weight
✓Assist liftoff and racking the weight
✓Be vigilant during 1-RM attempts
Spotting Free-Weight Exercises

Dynamic Muscular Endurance Testing

Repetitions to failure at a given % of body mass or 1-RM

Dynamic Isokinetic Muscle Testing

Measures

Measure peak torque, total work, and power

Lab/Clinic tool

Note Testing velocities

Isokinetic means constant velocity

Dynamic Muscular Endurance Testing Standardized tests YMCA bench press Men Women

Men: 80lbs Women: 35lbs

Battery of Tests why it is not recommended?

Because it ends with sit ups and they are awful

TWO The “noninvasive” Gold Standard Know I think

- Cybex isokinetic dynamometer - Biodex isokinetic dynamometer

Dynamic Endurance Tests: Calisthenics

- Pull-ups - Push-ups - Trunk curl

Assessing Muscular Power Three Test

Vertical jump (extensor muscles of leg and back) Standing long jump Bosco test (for jumping athletes) - endurance too

Dynamic Endurance Tests: Calisthenics Sahrmann Core Stability Test

5 Levels Legs moving while laying down Moving hip flexors more than core muscles

Muscular Fitness Testing: Sources of Error

Client Equipment Technician Environment

Muscular Fitness Testing: Sources of Error Client Equipment Technician Environment

Client Practice time Maximal effort Equipment Adjusted to client Technician Knowledge Detect client errors Environment Room temperature

Assessing Muscle Balance Contralateral differences

“symmetry” Less than 15%

Assessing Muscle Balance Upper body to lower body ratio must be

at least 40% to 60%

Muscular Fitness Testing of Older Adults Above 60 Strength: Functional Fitness: Power:

Strength: Submaximal estimate of 1-RM Functional Fitness: Arm curl 30-sec chair stand Power: Tendo: explosive chair stand Random test: Get up and go test

Muscular Fitness Testing for Children Strength: Endurance: Power:

Strength: 1-RM testing is appropriate One-on-one supervision Child-sized resistance machines Endurance: Multiple-rep body resistance (e.g., push-ups, pull-ups) Power: Standing long jump

Resistance Training Programs Goals – to develop:

muscle strength muscle size (hypertrophy) endurance power

Table 1.2 do we need to know? On Monday Week 10 Slides

Types of Resistance Training

- Static (isometric) - Dynamic Concentric Eccentric - Isokinetic

Static (Isometric) Training Advantages and Disadvantages

Advantages: Minimal or no equipment Can be performed anywhere Can exercise while immobilized Disadvantages: Strength gains limited to joint angle trained BORING!!!! Recent Finding: Low-intensity (30-40% 1RM) isometric training can reduce BP

New Finding on Meta Analysis

all forms of exercise talked about help lower SBP and DBP

Dynamic Resistance Training Variables

Intensity (load/resistance) Sets Frequency Volume Order of exercises Rest