what is resistance training
a method of conditioning designed to increase one’s ability to exert force
why is muscular fitness important
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
what is atrophy
a reduction in muscle fiber size
what is hypertrophy
an enlargement in muscle size
what is the stimulus from exercise training
change in physiology which is damage muscle
build new muscle
what is the physiological effects of resistance training
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
how many workouts needed to see increase in CSA
16
how many weeks to see noticeable change in CSA
8 weeks
what are the two time categories for increase in CSA
0 to 8 weeks
8+ weeks
from 0 to 8 weeks what are the changes
mostly gains in neurological
why have neural adaptations for exercise
muscle memory
better able to recruit muscles to generate a given amount of force
is neural adaptation specific to exercise type
yes
what is the time course for neural adaptations for exercise
occur quickly
occur prior to any change in the muscle itself
what are the neural adaptations changes
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
what is similar in strength for men, women, old and young
strength gain percentage
strength gains are often related to levels of what
initial strength and genetic potential
what happens to bones and connective tissue when training
bone mineral density increases
tendons, ligaments and other connective tissue will increase
how do bones and connective tissue change due to exercise
collagen levels increase
need to increase to support muscle growth
what does FITT stand for
frequency
intensity
time
type
what does PROS stand for
progression
reversibility
overload
specificity
what does progression do with PROS
demands on body must continually increase over time in order for adaptations
what happens to progression as you become highly trained
slows
what does reversibility do with PROS
fitness improvements/ gains are lost when demands on body are lowered
can lose 50% of fitness improvements in 2 months
what is another name for reversibility
detraining
strength tends to decline faster than what
loss of muscle mass
what does overload do with PROS
body must exercise at a level beyond that at which its normally stressed
how do you manipulate an exercise program
keep order
increase number of reps increase number of sets increase freq of training sessions decrease rest interval between sets and exercises increase load
what does specificity do with PROS
body adapts to specific type and amount of stress placed on it
what adaptations in fitness are specific to type of training performed
muscle group used
velocity of movement and ROM needed
energy system used
total volume of training
what are the four types of resistance training
isometric
dynamic constant external resistance
isokinetic
plyometrics
what are some resistance training variables
choice of exercise order of exercise resistance used training volume rest periods between sets and exercises repetition velocity training freq
what is muscular fitness
ability to perform muscular work satisfactorily
what are the 2 components of muscular fitness
muscular strength
muscular endurance
why test muscular fitness
establish weakness in certain muscles
identify imbalances in muscle strength and endurance
design training programs
track progress
health aspects of muscular fitness
lowered risk of musculoskeletal injury
improve daily living activities in old age
improve balance and decrease falls in old age
improve self esteem
what are the athletic performance aspects of muscular fitness
enhance muscle strength and endurance
enhance speed, power, agility and balance
reduce risk for injury
improve body comp
enhance performance in athletic activities
does a single test exist for evaluating total body muscle strength or endurance
no
what are the muscular fitness tests specific to
type of contraction
velocity
type of equipment
range of motion
what is strength ratio
the ratio of weight lifted during a single or multiple RM test relative to one’s own body weight
what is maximum voluntary contraction
the peak muscular force development during an isometric contraction
what is the most common strength testing
dynamic strength testing
what is dynamic strength testing
movement of the body or of an external load
what is the gold standard of dynamic strength testing
one rep max
what is isokinetic testing
the assessment of maximal muscle tension throughout a range of joint motion at a constant angular velocity
what is isometric strength testing
strength measured at a constant muscle length during muscle activation
what are the two types of muscular endurance field tests
push up
abdominal curl
what is a senior fitness test
assesses the key physiological parameters needed to perform common everyday physical activities that often become difficult for older individuals
what are the two specific tests for the senior fitness test
30 sec chair stand
single arm curl
why assess muscular fitness in kids
improve muscular strength associated with posture
reduce risk of energy
improve body comp
enhance motor skills