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PHTH 527 > Muscle Performance > Flashcards

Muscle Performance Flashcards

(64 cards)

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1
Q

functional strength

A

ability of neuromuscular system to produce, reduce and control forces during functional activities

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2
Q

anaerobic power

A

single burst of high intensity

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3
Q

aerobic power

A

repeated bursts of less intense muscle activity

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4
Q

what do fatigue tests measure

A

when performance on repeated testing falls below 50% of maximum voluntary contraction

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5
Q

list 7 factors that influence muscle performance

A 
structural 
neurological 
metabolic 
psychological/cognitive 
diuse/deconditioning 
aging 
injury/disease
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6
Q

how would structural factors specifically influence MP

A 
Cross-sectional area 
fiber arrangement & length 
fibre type distribution 
length tension realationship 
force velocity curve
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7
Q

will we every lose the ability to make muscle gains?

A

NO

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8
Q

metabolic factors

A

fatigue (peripheral./local)

metabolic diseases

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9
Q

neurological factors

A

motor unit recruitment
fatigue (central)
neuromuscular coordination

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10
Q

Injury factors

A

DOMS
direct muscular injury
inhibition of muscular function due to pain or inflammation

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11
Q

contraindications to resistance exercise

A 
acute inflammation/inflammatory disease 
joint effusion 
severe CV disease 
fracture 
joint muscle/pian during AROM or isometric testing
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12
Q

what are the adaptations to resistance exercise

A 
neurological 
morphological
hormonal 
CT 
metabolic & vascular
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13
Q

what adaptions are included in neurological changes

A

number of motor units
rate and synchronization of MU
motor learning
improved coordination

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14
Q

what are the morpgological adaptations

A

hypertrophy
hyperplasia
fibre type adaptations

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15
Q

describe the fibre type adaptations

A

type 2 fibres get bigger & Type 2b turn into Type 2a to become more fatigue resistant

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16
Q

list what hormones you would see during acute hormonal response during tissue growth

A 
testosterone 
insulin 
GH 
catecholamines 
cortisol
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17
Q

describe the adaptations of the metabolic/vascular system

A

higher lactic acid tolerance
increased storage capacity of energy substances
relative decrease of mitochondrial density and capillary bed density but with a subsequent increase in surface area

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18
Q

is there an absolute or relative muscle strength difference in genders?

A

there is an absolute muscle strength increase in males causes by hormonal differences but no relative muscle strength difference

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19
Q

what are the 4 training principles

A

overload
specificity
reversibility
individuality

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20
Q

what are the unique features of eccentric exercise

A

efficiency
muscle damage
repeated bout effect

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21
Q

what are some of the positives to using eccentric exercise (efficiency)

A

muscle and tendon contribute to force production
force 2-3x that of concentric
greater increase in neural and morphological adaptations
greater muscle flexibility
lower metabolic demand
fewer motor units recruited = greater force per active motor unit

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22
Q

with acute bout of eccentrics we see:

A

damage to muscle cell leading to myofibre necrosis and inflammation & impaired muscle performance after because of DOMS

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23
Q

describe the EIMD response

A

immediate structural damage & inflammation (6-12 hours pain starts peaks at 48-72 hours) gone 5-7 days later
creates favorable adaptive change

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24
Q

Repeated bout effect

A

change in optimal sarcomere length
protective adaption
increased muscle spring stiffness that creates more resistance to strain

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25
how will eccentric training effect the length tension curve
shift it to the right which will allow the muscle fibres to operate at longer lengths with increased stability peak tension will occur at longer length
26
what are some clinical applications of eccentrics
rehab & injury prevention tendinopathy - facilitates optimal adaptations in tendon - isometric & heavy slow resistance training athletic performance increase elderly pop - lower metabolic cost -combat sarcopenia & maintain bone density increased flexibility
27
what are the 4 different types of resistance exercises
manual resistance isometric exercise dynamic exercise circuit resistance training
28
ACSM general recommendations for resistance training
multi-joint before single-joint large before small muscle groups higher before lower intensity
29
Load for novice strength
60-70%
30
load for advanced strength
80-100%
31
load for power
0-60%
32
load for hypertrophy for novice
70-85%
33
load for hypertrophy for advanced
70-100%
34
load for endurance
<70%
35
Power sets /reps
1-3 sets , 3-6 reps
36
strength sets for novice/intermediate/reps
1-3 sets , 8-12 reps
37
strength sets for advanced /reps
2-6 sets , 1-8 reps
38
hypertrophy sets for novice/intermediate/reps
1-3 sets /8-12 reps
39
hypertrophy advanced sets/reps
3-6 sets, 1-12 reps
40
endurance sets/reps
2-4 sets, 10-25 reps
41
Rest intervals for power, strength & hypertrophy
2-3 min rest unless lower intensity then 1-2 min
42
endurance rest interval
30 sec- 1 min rest
43
what is the ACSM recommendation for repetition velocity?
slow to moderate velocity for novices | 2:4 concentric/eccentric
44
what instructions should you give novices ?
accelerate through concentric phase and control through eccentric
45
what are our rehab goals for frequency of resistance exercise?
recruiting the correct muscle motor learning activation & movement patterning using low loads when tissue health is impaired
46
what is the frequency recommended for a novice
2-3 x
47
what is the frequency recommended for an intermediate ?
3x week if total body | 4x if using upper/lower body split
48
what is the recommended frequency for an advanced ?
4-6 x/ week
49
what is the frequency for maintenance
1-2 x week
50
how much should we progress for upper limb movements
2-10 pounds
51
how much should we progress for lower limb
5-15 pounds
52
define the stretch shortening cycle
lengthening movement (eccentric) quickly followed by a shortening movement (concentric)
53
when is plyometrics contraindications
inflammation, pain, significant instability
54
how often should we use plyometrics
should be done 2 sessions per week in the late stages of rehab, with 48-72 hours of rest
55
how many foot contacts for beginner
80-100
56
how many foot contacts for intermediate
100-120
57
how many foot contacts for advanced
120-140
58
what three ages do you need to be aware of when working with children
chronological age biological age training age
59
what are the initial guidelines for training children
``` 2-3x a week 8-15 reps rest for 1-3 min short in duration play orientated correct technique & low resistance ```
60
what is the goal for older adults resistance training ?
maintain or increase muscle performance & bone mass
61
initial guidelines for older adults
``` 2 days per week 40-60% OF 1 RM 1-3 SETS 8-12+ reps 1-3 mins of rest 8-10 exercises of major muscle groups use functional movements ```
62
goal for childhood & adolescence
bone mass accrual | use impact activities
63
goals for during adulthood
maintain bone mass
64
goals for older adulthood with osteopenia/osteoporosis
fall prevention/maintain bone mass

PHTH 527 (3 decks)

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