Exercise Modes For Strength Flashcards by Jenny Glotfelty

4 factors of muscle performance

Fiber type
Fiber diameter
Recruitment (size principle)
Muscle size

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Type I = _________ = __________

Slow twitch - oxidative

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Type IIA = __________ = __________

Fast twitch - oxidative

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Type IIB/X = ___________ = __________

Fast twitch - glycolytic

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Explain fiber diameter as it relates to oxidative/glycolytic pathways

Smallest - slow ox
Intermediate - fast ox
Largest - fast glyco

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Recruitment order of muscle fibers

I –> IIA –> IIB/X

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Hypertrophy can be obtained by training at ________ of max force generating capacity

60-70%

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Hypertrophy increases these two muscle characteristics

Cross sectional area

2. Force production

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Long distance runners fiber type percentage

60-70% type 1

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Sprinters fiber percentage

80% type II

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Evidence of shift from __________________ and vice versa

Type IIx - type IIA

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Is it possible to shift from type I to type II?

Limited studies of shift

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Explain the force velocity relationship

Small load: muscle inc speed of shortening

High load: muscle slows speed of shortening

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A muscle’s capacity to produce force depends on its __________. What relationship does this explain?

Length

Length-tension

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Sarcomeres in series are arranged for

Velocity

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Sarcomeres in parallel are arranged for

High force

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What is responsible for early increases in strength?

Neuro recruitment and adaptation

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2 systems that lead to muscle fatigue

CNS

Cross-bridges

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What happens to muscle performance at puberty?

5 fold increase for males; 3.5 for women

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When do women/men peak?

Early 20s; by 30

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Strength declines _______/year, then accelerates at what age?

1%, 50yo

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In 60s/70s, strength declines ______%, then ___% per decade

15-20%

30%

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3 drugs that negatively modify muscle performance

Alcohol
Corticosteroids
Anabolic steroids

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Cardiopulmonary fatigue =

Study These Flashcards

Body is no longer able to utilize O2 normally

Local vs general muscle fatigue

Local - muscle | General - cardiopulmonary

3 types of isometric exss

Muscle-setting Stabilization exercises Multiple angle isometrics

Define muscle-setting

Low-intensity, isometric contraction performed against little to no resistance Ex: quad set

Purpose of muscle-setting

Decrease atrophy NOT improve strength

Purpose of stabilization exss

Develop a submax but sustained level of co-contraction

Multiple-angle isometrics

Resistance is applied at multiple joint positions within available ROM

5 indications for isometrics

1. Minimize atrophy 2. Promote neuromuscular control while protecting ST or joint 3. Postural or jt stability 4. Develop static muscle strength at specific ranges 5. Improve muscle strength when dynamic mvmt is not recommended

When are isometrics most effective?

During acute or early stage of recovery/training

In isometric exss, we want pt to be able to generate what % of max voluntary muscle action?

60-100%

Where does strength increase post performing isometric exercises?

ONLY at specific joint angle with overflow to 10º in each direction

Where do we want to apply resistance for isometric exss?

At least every 20º through allowable ROM

2 precautions for isometrics

1. Apply/release gradually | 2. Valsalva

BRIME

Brief repetitive isometric exercise 6-10 sec contraction followed by double the time of rest - repeat until fatigue

Exercise in which movement occurs at a constant speed and the muscle generates max force at all points of the ROM

Isokinetic exercise

Slow speed for isokinetic exss

30-60º/sec

Medium speed for isokinetic exss

60-180º/sec

Fast speed for isokinetic exss

180-300+º/sec

Average angular velocity of walking =

220-240º/sec

Explain isokinetic/velocity spectrum rehabilitation process

Assessment at 3 speeds - slow to fast 30 sec bouts at different speeds, rest between bouts x3

Isotonic is better for: | Isokinetic is better for:

Isotonic: initial strengthing Insokinetic: later in rehab process

Isokinetics accomodate for

Fatigue and painful/weak arc

Main limitation of isokinetics

Single-plane movements - NOT FUNCTIONAL

Define isotonic

Equal resistance - tension remains unchanged with joint movement

Lowest level of intensity for dynamic resistive exercises

AROM

To gain strength, the load should exceed the muscle's _______________

Metabolic capacity

Formula for power

Work(forcexdistance)/time Speed is manipulated more than force

The load cannot be great than what the muscle can control at.......

Its weakest point in the ROM

3 pt status elements to consider with resistance training

Health Stage of recovery Age

4 indications that you need to revise site or amt of resistance

1. Pt can't complete desirable ROM 2. Application site is painful 3. Tremors 4. Substitutions

3 contraindications to resistance training

1. Unavoidable pain 2. Acute inflammation 3. Severe cardiopulmonary disease

3 principles of resistance exss (review)

1. Overload 2. Specific adaptation to imposed demands (SAID) 3. Reversibility

Training can be initiated with the % of the RM in what range of the 1RM?

30-80%

Delorme technique

10 reps at 1/2 10RM 10 reps at 3/4 10RM 10 reps at full RM

Oxford technique

10 reps at full 10ROM 10 reps at 3/4 10RM 10 reps at 1/2 10RM

DAPRE technique

1: 10 @ 50% 2: 6 @ 75% 2: AMAP @ 100% 4. AMAP @ adjusted from 3rd set

Exercise Modes For Strength Flashcards

(59 cards)