Muscle Strength Training Flashcards
(83 cards)
1
Q
maximum force that a muscle can develop during a single contraction
A
strength
2
Q
3 components of muscle performance
A
strength
power
endurance
3
Q
muscles ability to resist or pull a force
A
strength
4
Q
maximal torque produced when angle of pull is ?
A
90 degrees
5
Q
when does a patient have the stronger MA
A
when they are in full contraction of the muscles
6
Q
physiological advantage is
A
the muscles ability to shorten
7
Q
greatest physiological advantage is made when
A
a muscle is at its resting length
8
Q
the slower you are, the stronger you are
A
concentric contractions
9
Q
the faster u go, the stronger you are
A
eccentric contractions
10
Q
force production directly related to velocity of shortening
A
eccentric contractions
11
Q
force production is greater 120-160% in what kind of contractions
A
eccentric
12
Q
during concentric contractions….
A
slowing speed of contraction allows more time to develop more tension
13
Q
durign eccentric contractions…..
A
increased speed of lengthening produces more
tension
14
Q
work/unit time
Fd/t
A
power
15
Q
the ability to sustain forces repeatedly or to generate forces over a certain period of time
A
endurance
16
Q
2 muscle fiber types
A
type 1 or slow twitch
type 2 or fast twitch
17
Q
100 m sprint
A
type 2
18
Q
800 m run
A
type 1 and 2
19
Q
marathon
A
type 1
20
Q
olympic weight lifting
A
type 2
21
Q
soccer, hockey
A
type 1 and 2
22
Q
boxing
A
type 1 and 2
23
Q
distance cycling
A
type 1
24
Q
tennis
A
type 1 and 2
25
Basic functional unit of muscular activity
motor unit
26
Once an actionpotential is developed in a motor
neuron, all of the muscle fibers that the
motor unit innervates contract and
develop force at the same time.
all or none principle
27
As muscle force is
increased, larger axonmotor units are
recruited
the size principle
28
Increased cross-sectional size, increased
force generating capability
29
biceps are what kind of muscle fiber
fusiform
30
rectus femoris is what kind of muscle
bipennate
31
deltoid is what kind of muscle
multipennate
32
muscle fibers run parallel to the muscles long axis.
speed
fusiform
33
muscle fibers have a featherlike arrangement, lie at an oblique angle.
Strength
pennate
34
angle between the muscle fibers and an
| imaginary line between the muscles origin and insertion.
angle of pennation
35
Any form of active exercise in which a
dynamic or static muscle contraction is
resisted by an outside force, applied either manually of mechanically.
resistance exercise
36
Guiding principle of exercise prescription.
If muscle performance is to improve, a load that exceeds the metabolic capacity of the muscle must be applied.
overload principle
37
type of demand put on body will dictate the type of adaptation
SAID
38
training a patient/client in aspecific manner to produce a specific adaptation or training outcome.
specificity
39
intensity of program must become progressively greater in order to continue to make gains
progression
40
whats the 2 for 2 rule
if you have 2 or more reps in the last set in 2 consecutive workouts then you increase the weight in the next workout
41
increasing weight for smaller/less trained
Upper?
lower?
2.5-5 upper
| 5-10 lower
42
increasing weight for larger/more trained
upper?
lower?
5-10 upper
| 10-15 lower
43
Changes in body’s system – transient
unless training-induced improvements areregularly used for functional activities or
person participates in maintenance
program
reversibility principle
44
Has
residual
effect
• Decrease
muscle
girth/fiber
size
• Increase
%
body
fat
• Increase
mitochondral
density
detraining
45
The amount of resistance (load)
| imposed on the contracting muscle.
intensity
46
Summation of the total number of reps and sets of a particular exercise during a singlesession.
volume
47
relationship between the volumeand intensity of resistance
inverse relationship
48
Number of exercise sessions per day or per week.
frequency
49
Total time of session.
| • Total number of weeks or months programis carried out.
duration
50
Necessary to allow time for the body torecuperate from the acute effects of
exercise.
rest interval
51
Form or type of resistance or the manner in which the exercise is carried out
mode
52
4 ways to measure muscle strength
MMT
dynamometry
1RM
computer
53
the max amoutn of weight lifted one time using proper form
1 RM
54
% of 1 RM for untrained
68 %
55
% 1 RM for trained individual
79 %
56
no change in muscle length
isometric
57
performed against an immovable object
isometric
58
isometric has advantage during ?
| disadvantage during?
rehab
| training
59
example of isometric
running uphill b/c you wont get sore, just tired
60
Lengthening of muscle during force
| production, negative phase or resistance
eccentric
61
Can generate @ 20-30% more force than concentric contraction
eccentric
62
No more or less effective in producing strength gains
eccentric
63
what does DOMS stand for?
delayed onset muscle soreness
64
this is associated with DOMS
eccentric
65
example of eccentric contraction
running downhill
66
product of muscle
length tension and
mechanical advantage(angle of pull),
force curve
67
Limb movement
| “velocity” held constant
isokinetics
68
Any force applied results in an equal reaction force supplied by the machine
throughout a given ROM
isokinetics
69
a resistance mode in which the user sets the maximum RPM, then the exercise machine provides a level of resistance, or workload, necessary to prevent the user from exceed- ing the RPM ceiling.
isokinetics
70
involves rapid deceleration of a mass followed by immediate rapid acceleration in the opposite direction
plyometrics
71
uses outside force like gravity or medicine ball to store energy in muscle
plyometrics
72
utilizes stretch-shortening cycle that occurs naturally in athletic activity
plyometrics
73
Enables a muscle to reach maximal
| force production in as short a time aspossible.
plyometrics
74
Multi-joint exercises,large muscle groups
| – Structural exercises, posture, stabilization– Power exercises, quick, explosive
core exercises
75
type of exercise used for rehab and body building
assistive exercises
76
single joint/muscle exercises is what type?
assistive exercise
77
```
Examples:
– Bicep curl
– Triceps extension
– Leg curl
– Knee extension
– RTC exercises
```
assistive exercises
78
Weight increases based on the performanceduring previous training sessions
what method?
DAPRE
79
in DAPRE whats the RM used to establish initial weight?
6 RM
80
going from 100% 10 RM to 50% is what method?
oxford
81
going from 50% 10 RM to 100% is what method?
delorme
82
the point at which the individual must discontinue the exercise or sacrifice technique.
fatigue
83
reversibility principle begins when?
1-2 weeks after cessation of exercises
