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Flashcards in Lecture Five Deck (49)
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1
Q

what is resistance training

A

a method of conditioning designed to increase one’s ability to exert force

2
Q

why is muscular fitness important

A

need strength for ADL
maintenance of independence throughout life span
reduce risk of osteoporosis
reduce risk of diabetes
maintain or increase lean body mass and metabolic rate

3
Q

what is atrophy

A

a reduction in muscle fiber size

4
Q

what is hypertrophy

A

an enlargement in muscle size

5
Q

what is the stimulus from exercise training

A

change in physiology which is damage muscle

build new muscle

6
Q

what is the physiological effects of resistance training

A

increased muscle mass and size of muscle fiber
increased recruitment and coordination of motor unit firing
increased strength of tendons, ligaments, and bones
improvements in blood cholesterol levels and insulin sensitivity

7
Q

how many workouts needed to see increase in CSA

A

16

8
Q

how many weeks to see noticeable change in CSA

A

8 weeks

9
Q

what are the two time categories for increase in CSA

A

0 to 8 weeks

8+ weeks

10
Q

from 0 to 8 weeks what are the changes

A

mostly gains in neurological

11
Q

why have neural adaptations for exercise

A

muscle memory

better able to recruit muscles to generate a given amount of force

12
Q

is neural adaptation specific to exercise type

A

yes

13
Q

what is the time course for neural adaptations for exercise

A

occur quickly

occur prior to any change in the muscle itself

14
Q

what are the neural adaptations changes

A
increase motor unit recruitment
increase motor unit firing freq
more synchronous motor unit recruitment
increased neuromuscular junction area
increase reflex activation
decreased golgi activation and agonist inhibition
decreased antagonist muscle activation
preferential recruitment of type 2 fibers when high forces needed quickly
15
Q

what is similar in strength for men, women, old and young

A

strength gain percentage

16
Q

strength gains are often related to levels of what

A

initial strength and genetic potential

17
Q

what happens to bones and connective tissue when training

A

bone mineral density increases

tendons, ligaments and other connective tissue will increase

18
Q

how do bones and connective tissue change due to exercise

A

collagen levels increase

need to increase to support muscle growth

19
Q

what does FITT stand for

A

frequency
intensity
time
type

20
Q

what does PROS stand for

A

progression
reversibility
overload
specificity

21
Q

what does progression do with PROS

A

demands on body must continually increase over time in order for adaptations

22
Q

what happens to progression as you become highly trained

A

slows

23
Q

what does reversibility do with PROS

A

fitness improvements/ gains are lost when demands on body are lowered
can lose 50% of fitness improvements in 2 months

24
Q

what is another name for reversibility

A

detraining

25
Q

strength tends to decline faster than what

A

loss of muscle mass

26
Q

what does overload do with PROS

A

body must exercise at a level beyond that at which its normally stressed

27
Q

how do you manipulate an exercise program

keep order

A
increase number of reps
increase number of sets
increase freq of training sessions
decrease rest interval between sets and exercises
increase load
28
Q

what does specificity do with PROS

A

body adapts to specific type and amount of stress placed on it

29
Q

what adaptations in fitness are specific to type of training performed

A

muscle group used
velocity of movement and ROM needed
energy system used
total volume of training

30
Q

what are the four types of resistance training

A

isometric
dynamic constant external resistance
isokinetic
plyometrics

31
Q

what are some resistance training variables

A
choice of exercise
order of exercise
resistance used
training volume
rest periods between sets and exercises
repetition velocity
training freq
32
Q

what is muscular fitness

A

ability to perform muscular work satisfactorily

33
Q

what are the 2 components of muscular fitness

A

muscular strength

muscular endurance

34
Q

why test muscular fitness

A

establish weakness in certain muscles
identify imbalances in muscle strength and endurance
design training programs
track progress

35
Q

health aspects of muscular fitness

A

lowered risk of musculoskeletal injury
improve daily living activities in old age
improve balance and decrease falls in old age
improve self esteem

36
Q

what are the athletic performance aspects of muscular fitness

A

enhance muscle strength and endurance
enhance speed, power, agility and balance
reduce risk for injury
improve body comp
enhance performance in athletic activities

37
Q

does a single test exist for evaluating total body muscle strength or endurance

A

no

38
Q

what are the muscular fitness tests specific to

A

type of contraction
velocity
type of equipment
range of motion

39
Q

what is strength ratio

A

the ratio of weight lifted during a single or multiple RM test relative to one’s own body weight

40
Q

what is maximum voluntary contraction

A

the peak muscular force development during an isometric contraction

41
Q

what is the most common strength testing

A

dynamic strength testing

42
Q

what is dynamic strength testing

A

movement of the body or of an external load

43
Q

what is the gold standard of dynamic strength testing

A

one rep max

44
Q

what is isokinetic testing

A

the assessment of maximal muscle tension throughout a range of joint motion at a constant angular velocity

45
Q

what is isometric strength testing

A

strength measured at a constant muscle length during muscle activation

46
Q

what are the two types of muscular endurance field tests

A

push up

abdominal curl

47
Q

what is a senior fitness test

A

assesses the key physiological parameters needed to perform common everyday physical activities that often become difficult for older individuals

48
Q

what are the two specific tests for the senior fitness test

A

30 sec chair stand

single arm curl

49
Q

why assess muscular fitness in kids

A

improve muscular strength associated with posture
reduce risk of energy
improve body comp
enhance motor skills