Muscle Performance

Question 1

What are the three components of muscle performance which define muscle behavior?

Answer 1

1. Strength
2. Power
3. Endurance

Question 2

the maximal force that a single muscle or muscle group produces during a single effort. The force is usually produced to overcome a resistance to movement

Answer 2

Strength

Question 3

the work (force x distance) generated by a single muscle or muscle group divided by the time needed for work completion

Answer 3

Power

- muscular work produced per second

Question 4

single bursts of high-intensity (ex = lifting heavy box, putting it on a shelf)

Answer 4

Anaerobic power

Question 5

repeated bursts of low intensity activity (ex = climbing a flight of stairs)

Answer 5

Aerobic power

Question 6

the ability of a single muscle or muscle group to repetitively produce the force required to sustain functional activity at a sufficient level over an extended period of time

Answer 6

Endurance

Question 7

muscle tension developed without an external length change (constant-length) or movement

Answer 7

Icomentric contraction

• no length change contraction
• 6-10S holds, repeated 5-10 times

Question 8

muscle tension developed with an external length change, muscle shortens; “constant force”

Answer 8

Isotonic contraction

- normal contraction

Question 9

Why must the force vary in an isotonic contraction?

Answer 9

muscle length, angle of pull, and speed of shortening varies through the ROM of a muscle
- cannot maximally load the muscle through the entire ROM during a fixed resistance movement

Question 10

muscle tension develops during muscle lengthening while controlling or decelerating movement

Answer 10

Eccentric

• greater force per cross-bridge
• smaller motor units needed to produce equivalent force production concentrically

Question 11

muscle tension developed as it shortens at a constant speed and the muscle force is maximum at all joint angles through the full ROM – the velocity of movement is constant

Answer 11

Isokinetic

Question 12

M. weakness, sore, tired, unable to complete reps, need inc. break; Must be achieved to increase strength, power, and endurance; achieved differently within Fixed, Variable, and Accommodating Resistance muscular training

Answer 12

Muscular fatigue

Question 13

Occurs due to repeated and rapidly progressed, high-intensity eccentric muscle contractions (more so than with high-intensity concentric exercise)

Answer 13

delayed onset muscle soreness

- peaks 48 hours after training

Question 14

Delayed onset muscle soreness, how should a physical therapist adjust a resistance training program if this occurs?

Answer 14

intensity and volume of eccentric exercise needs to be progressed gradually

Question 15

use high resistances (>50% 1 RM) and a lower number of repetitions (3-15 repetitions); the exact resistance and number of repetitions depends on the client (age, pathology, strength etc.)

What will this build?

Answer 15

Strength

- max force produced

Question 16

Use relatively high resistances (using a 3 to 6 RM), with fewer repetitions; moving or lifting the load in a specified amount of time. Some techniques involve reducing the amount of time to complete the movement at the given load; techniques involve risk of injury and are usually performed using explosive movements by competitive athletes

What does this build?

Answer 16

Power (anaerobic)

- speed of movement

Question 17

Functional movements can be encouraged during functional training on stairs and also by performing step-ups. During this type of training the patient is encouraged to increase speeds to functional levels

What does this build?

Answer 17

Power (aerobic)

Question 18

Use relatively lower resistances (15-25 RM); or a resistance that can be repetitively lifed or moved 15 to 25 times without a rest) and thus use a relatively higher number of repetitions (15-25 repetitions). These repetitions are done in sets with short rest period.

What does this build?

Answer 18

Endurance

- force over extended period of time

Question 19

A single muscle or muscle group is required to overcome resistances on a regular basis that are greater than those that are usually encountered by the muscle(s)

Answer 19

Overload principle

• increase resistance
• increase # of reps
• increase # of sets
• decrease rest time btwn sets

Question 20

system of dynamic resistance training in which a constant external load is applied to the contracting muscle by some mechanical means (usually a free weight or weight machine) and incrementally increased; RM is used as the basis for determining and progressing the resistance

Answer 20

Progressive resistive exercise (PRE)

Question 21

PRE program characterized by a warm-up period; “heavy resistance training” or “load resisting exercise”; 3 sets of a percentage of 10 RM, starting with 10 reps at 50%, then 10 reps at 75%, then 10 reps at 100%

Answer 21

DeLorme

-1.5-2min rests

Question 22

PRE program characterized a diminishment of weight as the muscle fatigues; “heavy resistance training” or “load resisting exercise”; 3 sets of a percentage of 10RM, starting with 10 reps at 100%, then 10 reps at 75%, then 10 reps at 50%

Answer 22

Oxford

- 45s rests

Question 23

Explain how the daily adjustable progressive resistance exercise (DAPRE) program works.

Answer 23

Set 1 = 10 reps at 50% 6 RM
Set 2 = 6 reps at 75% 6 RM
Set 3 = Max possible reps at 100% RM
Set 4 = Max possible reps at 100% adjusted working weight

Question 24

How does DAPRE determine weight adjustment (for 6 RM) for the 4th set and next exercise session?

Answer 24

# of reps in set 3:
0-2 = take away 5-10 lbs today and next session
3-4 = take away 5-10 lbs today and keep the same weight next session
5-6 = same weight today, add 5-10 lbs next session
7-10 = add 5-10 lbs today, add 5-15 lbs next session
11+ = add 10-15 lbs today, add 10-20 lbs next session

Question 25

What kind of muscle contraction - exercises can is associated with the greatest risk for increasing the blood pressure?

Answer 25

occurs most often with high-effort isometric and dynamic muscle contractions (eccentric)
- related to valsalva maneuver; importance of breathing!

Question 26

Resistance type: the m. is only as strong as it is at it’s weakest point; Most force is usually at mid-range

Answer 26

Fixed

Question 27

Resistance type: Directly adapting to force by changing length of resistance arm; Cam-system; Resistance arm = short at weak points/ long at strong points

Answer 27

Variable

Question 28

Where are gains seen with isometric training programs?

Answer 28

• 11% increase in contralateral limb

- Gains are greatest at the training angle, but are seen on either side of the angle

Question 29

What is the progression of velocity spectrum training?

Answer 29

Bout 1: 15 Reps @ 60o /sec 15 sec rest
Bout 2: 25 Reps @ 180o /sec  15 sec rest
Bout 3: 35 Reps @ 270o /sec  60 sec rest
Bout 4: 35 Reps @ 270o /sec  15 sec rest
Bout 5: 25 Reps @ 180o /sec  15 sec rest
Bout 6: 15 Reps @ 60o  /sec

Question 30

Where does strength increase in velocity specific training (isokinetic)?

Answer 30

Increases at each speed slower than the training speed

- larger increases seen in strength at specific speed or velocity of training

Question 31

In velocity specific training, what is the benefit of slow speeds?

Answer 31

Larges strength increase (high loads)