Intro to Resistance Training Flashcards
muscle strength
ability of contractile tissues to produce tension and a resultant force based on the demands placed on the muscle
- greatest measurable force that can be exerted by a muscle or muscle group to overcome resistance during a single maximum effort
Muscle power
: related to strength and speed of movement
Work produced by a muscle per unit of time
(Force x Distance)/Time
Anaerobic power – single burst of high intensity activity
Aerobic power – repeated bursts of less intense muscle activity
muscle endurance
ability of a muscle to contract repeatedly against a load (resistance), generate and sustain tension, and resist fatigue over an extended period of time
what is strength training
systematic procedure of a muscle or muscle group lifting, lowering, or controlling heavy loads for a relatively low number of repetitions over a short period of time
what is endurance training
= having a muscle contract and lift or lower a light load for many repitions or sustain a muscle contraction for an extended period of time
Low intensity muscle contractions
Large number of repetitions
Prolonged time period
what is the overload principle?
a load that exceeds the metabolic capacity must be applied
muscle must be challenged to perform at a level greater than that to which it is accustomed
increasing loads, sessions/week, adding exercises, complex vs. simple exercises, decreasing rest period
what is the SAID princible
Specific Adaptation to Imposed Demands
patient trained in a specific manner to produce a specific adaptation or training outcome
type of demand on the body dictates the type of adaption that will occur
Phosphagen system
hydrolysis of stored ATP
creatine phosphate
store replenished with muscle rest
anaerobic
when we use phosphagen system
short term, high intensity activities
first 0-30 seconds
glycolysis
breakdown of carbs to resynthesize ATP
not as rapid as phosphagen but has a higher capacity
when is glycolysis used
moderate intensity, short duration
30-2 minutes
oxidative
glycogen, fats and proteins are fuel sources
ATP is resynthesized in the mitochondria
slower than other systems, max capacity
OXYGEN REQUIRED
When is oxidative used
greater than 2 min of activity
muscle fatigue
diminished response of muscle to a repeated stimulus
gradual decline in force producing capacity of the neuromuscular system
temporary state of exhaustion (failure)
size principle
motor units are recruited in order according to their recruitment threshold and firing rates
how does size principle apply to resistance training
type 1, type IIa, then typeIIb
you need to go through all your fibers to get to your strong type II fibers- strength fibers
muscle hypertrophy
increase in the size of an individual muscle fiber caused by an increased myofibrillar volume
how long does hypertrophy take
6-8 weeks
what kinds of exercises stimulate bone growth?
loading the skeletal
what kinds of exercises stimulate cartilage growth
they get nutrients from synovial fluid so weightbearing
the acute endocrine response is greatest with which exercise parameters?
large muscle mass exercises
moderate to high intensity and volume
short rest intervals
resistance training is not good at enhancing cardiac function because..
VO2 is not improved and HR and BP are not really improved either
What is DOMS?
delayed onset muscle soreness
begins 12-24 hours after, peaks 24-48 hours after
why is this important as a pt?
your patients will get it, you need to explain it to them so they don’t think you’re trying to kill them
