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*EXAM 1 Exercise Prescription Lecture > **EXAM1- Muscular Fitness Assessments > Flashcards

**EXAM1- Muscular Fitness Assessments Flashcards

(72 cards)

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1
Q

static contractions

A

isometric

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2
Q

isometric

A

muscle is staying same length

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3
Q

isokinetic

A

same velocity throughout exercise

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3
Q

dynamic contractions

A

isotonic (DCER)P
-measures both concentric + eccentric

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4
Q

isotonic

A

same tonicity
-aka same force

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5
Q

when you do a DB curl, are you using the same force throughout the entire ROM

A

NO
-because force changes are dependent on the length of the moment arm
-therefore, force changes throughout the movement

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6
Q

dynamic constant resistance

A

means we are moving but it is constant in resistance

-includes almost everything we see in a gym- free weights, DB, barbells, machines, cables, etc. are all dynamic constant resistant

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7
Q

dynamic constant resistance machines have higher ____ than free weights

A

reliability
-because less things to control for

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8
Q

dynamic variable resistance

A

amount of resistance varies throughout the movement

-TheraBands, chains/bans on bar, etc.

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9
Q

is dynamic variable resistance used in testing

A

NO
-because we cannot make it consistent so therefore not reliable

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10
Q

is dynamic constant resistance used in testing

A

yes

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11
Q

dynamic variable/constant resistance is more beneficial in resistance training

A

dynamic variable resistance

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12
Q

testing modes (3)

A

-static
-dynamic constant resistance
-dynamic variable resistance

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13
Q

testing modes- static is measured by

A

max voluntary contraction (MVC, kg)

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14
Q

testing modes- static examples

A

-isometric dynamometers
-cable tensiometers
-load cells

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15
Q

modes- dynamic constant resistance is measured by

A

1-RM (lbs or kg)

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16
Q

modes- dynamic constant resistance examples

A

-free weights
-exercise machines

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17
Q

modes- dynamic variable resistance example

A

exercise machines

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18
Q

static testing equipment

A

-dynamometer
-tensiometer

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19
Q

spring-loaded dynamometer

A

as force is applied to the instrument, a spring is compressed + moves an indictor needle

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20
Q

what type of dynamometers are used more often in clinics

A

hand grip dynamometers
-easy to use

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21
Q

what is important in using a hand grip dynamometer

A

maintain elbow at 90 degree angle
-must be consistent to have a reliable test

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22
Q

grip strength has small/large correlation between rest of body strength

A

small

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23
Q

will hand grip dynamometers help to prescribe

A

no

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24
benefit of dynamometer
reliable because we can easily set up person to do it
25
is dynamometer valid
not really -more specificity + reliaility here
26
2 ways to assess endurance with handgrip dynamometer
-1 min MVC -50% MVC
27
MVC
maximal voluntary contraction
28
handgrip dynamometer- 1 min MVC
-squeeze as hard as possible for 1 min -measures % decline in force -higher endurance = less decline
29
handgrip dynamomter- 50% MVC
squeeze at 50% MVC for as long as possible
30
1 min MVC or 50% MVC is a better assessment using handgrip dynamometer
50% MVC -much more reliable -hurts hand less
31
tensiometer
set up person in different positions to isometrically contract different muscles -same idea as dynamometer where it is measuring force produced in a muscle or joint
32
cable tensiometer
measure static strength on 38 different muscle groups
33
dynamic testing equipment
-free weights (DB, barbells) -constant resistance exercise machine
34
dynamic testing equipment- free weights (DB/barbells)
-require more neuromuscular coordination to stabilize body parts + maintain balance -spotters may be needed
35
dynamic testing equipment- constant resistance exercise machines
-no spotters needed -limit joint ROM + plane of movement -large weight increments, potentially less accurate -not useful for individuals with short limbs or large circumferences
36
Valsalva maneuver
expiration against a closed glottis, stabilizes + increases effectiveness of trunk muscles
37
describe pressure changes in Valsalva maneuver
initial pressure rise -> reduced venous return + compensation -> pressure release -> return of cardiac output -BP dramatically rises in response to pressure, but our baroreceptors immediately respond to it, so we see it drop back down BELOW the starting level (hypotensive response)
38
when do 2 big changes in pressure occur during Valsalva maneuver
-at the start of the maneuver -after we stop holding our breath
39
initial rise in BP in Valsalva manuever can cause
-hiatal hernias -cardiac arrest -Valsalva retinopathy
40
NSCA on Vasalva maneuver
-effective way to increase intra-abdominal pressure -the health risks associated with the maneuver remain unconfirmed
41
ACSM on Valsalva maneuver
maneuver should be avoided during any lifts
42
1-RM testing
max weight lifted for 1 complete rep through the full ROM
43
how many warmup trials are required for 1-RM testing
2 are REQUIRED -this is the baseline
44
ACSM recommended lifts for upper body
-bench press -militaryn (shoulder) press
45
what mode does ACSM recommend for upper body
constant resistance machine
46
ACSM recommended lifts for lower body
-leg press -leg extension
47
*leg extension is the only excuse to use an assistance exercise in 1-RM testing but leg press is better
48
what mode does ACSM recommend for lower body
constant resistance machines
49
how to calculate strength ratios
weight lifted / BW -units must be the same sample calculation: -Frank can leg press 300lbs; BW 110lbs 300/110 = 2.72
50
why do we estimate 1-RM sometimes
-health issues that could be exacerbated if person pushing as hard as possible -recent surgery -hypertension, could see stroke from this -person has 0 experience- okay to max on machine but not on free weights
51
what is the least accurate estimating equation
YMCA bench press because everyone is lifting the same amount of weight
52
what else do we get from estimating 1-RM
muscular endurance -kills 2 birds with 1 stone for endurance + strength
53
strength imbalance between opposing muscle groups can...
affect joint health + stability
54
crude index
compares relative 1-RM for opposing muscle groups
55
muscle balance for L/R muscles
1:1
56
muscle strength/endurance is more protective against low back injury
endurance
57
we should have more lumbar extension or flexion endurance
extension- because we activate it throughout the day when standing -we do not need a high amount of endurance for lumbar flexion
58
McGill test
-highly recommended for EVERY CLIENT -flexion test -extension test -lateral flexion test
59
what 3 things does McGill test
-flexion -extension -lateral flexion
60
3 exercises for McGill test
-flexion/extension -R/L side bridge -side bridge (each side)/extension
61
criteria for good relationship between muscles- flexion/extension ratio
ratio less than 1.0
62
criteria for good relationship between muscles- R/L side bridge ratio
scores no greater than 0.05 from a balanced score of 1.0
63
criteria for good relationship between muscles- side bridge (each side)/extension (aka lateral flexion/extension ratio)
ratio less than 0.75
64
YMCA bench press test
-flat bench -males: 80lb barbell -females: 35lb barbell -cadence: 30 reps/min with 60 bpm on metronome -do as many reps as you can while staying on cadence
65
5 points of contact is used for what
any time we are on a bench/sitting
66
5 points of contact
-both feet (2) -butt/lower back -upper back -head
67
isokinetic exercise
a dynamic form of exercise that prevents the subject’s limb from accelerating beyond a preset angular velocity around a joint
68
isokinetic dynamometer
keeping velocity constant provides safe contractions for soft tissue injuries
69
isokinetic dynamometer is used for what movements
SINGLE joint exercises
70
benefit of isokinetic dynamometer
we get accurate torque (force) produced throughout ROM
71
what 3 areas is isokinetic dynamometer used for
-research -training -rehabilitation

*EXAM 1 Exercise Prescription Lecture (28 decks)

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