Muscular fitness/strength and endurance

Question 1

What are four aspects of adequate muscular fitness?

Answer 1

good health, function, quality of life and ADL’s

Question 2

According to the federal physical activity guidelines from the CDC, What is the percentage for men and women?

Answer 2

men- 27%

women- 19%

Question 3

How is muscular fitness achieved?

Answer 3

through progressive resistance training involving both muscular strength and endurance to improve muscle tone and power.

Question 4

What are some benefits of strength training?

Answer 4

helps age-related loss of muscle function (Sarcopenia), and thinning of the bones, muscle tissue uses more energy than fatty tissue which results in increased resting metabolism .

Question 5

What is the Origin? (according to muscles)

Answer 5

the attachment that moves the least on contraction (often closer to the trunk.

Question 6

What is the insertion of a muscle?

Answer 6

the attachment that moves furthest on contraction (away from the trunk).

Question 7

What are the two percentages of muscles and bones according to a person of normal weight?

Answer 7

Muscle-40%

bone- 20%

Question 8

What are the three functions of skeletal muscle?

Answer 8

movement, posture, and heat production.

Question 9

What is the definititon of posture?

Answer 9

maintenance of a fixed body position, by keeping certain muscles in a state of sustained contraction?

Question 10

What is the function of heat production in skeletal muscles?

Answer 10

energy is used to contract, and muscles maintain proper body temp.

Question 11

What are the four parts of the motor unit?

Answer 11

axon, cell body, neuromuscular junction, and terminal muscle fibers.

Question 12

What is the process of the action potential in the motor unit.

Answer 12

the action potential travels down the axon and reaches all the fibers in the motor unit, and its activated.

Question 13

What stimulates the motor unit?

Answer 13

brain

Question 14

What are organized into larger motor units?

Answer 14

muscles with increased force demands and decreased fine control demands.

Question 15

What is the difference between strength and endurance?

Answer 15

endurance increases the demands on nutrient supply and waste removal, while stimulating growth of more capillarries.
strength tends to decrease the capillary-muscle fiber ratio.

Question 16

What is muscular endurance?

Answer 16

the number of repetitions an individual can perform against sub-maximal resistance, and the length of time a given contraction can be sustained.

Question 17

What are agonists?

Answer 17

muscles that contract and cause movement

Question 18

What are synergists?

Answer 18

muscles perform the same action- no movement.

Question 19

What are antagonists?

Answer 19

muscles perform opposing actions.

Question 20

What is an isometric (static) contraction?

Answer 20

increase in tension without change in length, no movement.

Question 21

What is an Isotonic contraction?

Answer 21

muscle shortens while lifting a constant load.

Question 22

What is a concentric contraction?

Answer 22

shortens in length, frees the bone to move, and the force generated is great enough to exceed the load.

Question 23

What is an eccentric contraction? q

Answer 23

elongates or lengthens, and the force generated is less than the load.

Question 24

What is muscular fitness important for?

Answer 24

building strong muscles and bone and increase functional gains.

Question 25

What does good muscular fitness prevent?

Answer 25

osteoporosis, and decreases the risk for back pain and other musculoskeletal injuries.

Question 26

What type of interventions would OT's perform in terms of muscular strengthening and training?

Answer 26

OT's are responsible for strength and endurance intervention.

Question 27

What are some benefits of good strength and endurance?

Answer 27

improves balance, restores mobility, decreases the risk for falls and osteoporosis, reduces heart rate.

Question 28

How is muscular strength measured?

Answer 28

by one repetition with max. amount of resistance a person can lift in a single effort (1RM)

Question 29

What is the overload principle?

Answer 29

demands the cardio-respiratory and muscular system to be increased systematically and progressively over time.

Question 30

What are two examples of initiating the overload principle?

Answer 30

1. increase the intensity/resistance of weight being used. | 2. increase the number of reps at the current intensity

Question 31

How would you initiate the overload principle?

Answer 31

increase or decrease the speed at which the reps are performed, and lengthen the rest intervals for strength and power

Question 32

What is the specificity of training principle?

Answer 32

training must be done with specific muscles a person is attempting to improve

Question 33

What is Specific Adaptation to Imposed Demand Training (SAID) ?

Answer 33

in order for improvement to occur in an activity, the exercises performed during strength training should resemble as closely as possible the movement patterns encountered in that activity

Question 34

What would a toilet transfer or a tub transfer improve in a patient?

Answer 34

a repeating action to gain strength in order to increase independence.

Question 35

What is an OT example of the SAID principle?

Answer 35

reaching things from kitchen cabinets, unpacking, bending up/down and relearning to eat and cook.

Question 36

What is the core of the body?

Answer 36

abdomen, hip and spinal musculature

Question 37

What is core strength training composed of?

Answer 37

the muscle groups that are responsible for maintaining stability of the spine and pelvis.