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Kin 5100 Final Exam > Musculoskeletal Testing/Programming > Flashcards

Musculoskeletal Testing/Programming Flashcards

1
Q

Muscular strength

A

maximal force

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2
Q

Muscular endurance

A

sustained submaximal force

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3
Q

Muscular power

A

force per unit of time

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4
Q

Steps for 1-RM testing

A

Warm-up:
* 5-10 reps at 40%-60% of estimated 15-RM
* 3-5 reps at 60%-80% of estimated 1-RM
Attempt 1-RM
2-4 min rest between attempts
Increase weight conservatively
Attempt until failure

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5
Q

Increase weight conservatively

A

5-10% upper body
10-20% lower body

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6
Q

Relative strength

A

1-RM / body mass

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7
Q

Muscular power tests

A

Vertical jump
Standing long jump

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8
Q

Dynamic muscular endurance testing

A

YMCA bench press

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9
Q

Dynamic muscular endurance tests: calisthenics

A

Pull-ups, push-ups, trunk curls

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10
Q

Considerations/tests for muscular fitness in elderly

A

Strength:
* 1-RM testing is appropriate
* Submaximal estimate of 1-RM
Functional fitness
* Arm curl
* 30-sec chair stand
Power
* Tendo: explosive chair stand

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11
Q

Considerations/tests for muscular fitness in children

A

Strength
* 1-RM testing is appropriate
* One-on-one supervision
* Child-sized resistance machines
Endurance
* Multiple-rep body resistance (e.g., push-ups, pull-ups)
Power
* Standing long jump

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12
Q

Resistance training program recommendations for children

A

Qualified instruction and supervision
Proper form

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13
Q

5 main categories of resistance training

A

Stabilization
Muscular endurance
Muscular hypertrophy
Strength
Power

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14
Q

Specificity applied to resistance training programs

A

Muscle group
Muscle action
Training intensity

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15
Q

Overload applied to resistance training programs

A

> 60% 1-RM

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16
Q

Progression applied to resistance training programs

A

Volume
Intensity

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17
Q

Initial values applied to resistance training programs

A

Initial improvement of untrained individuals is rapid

18
Q

Inter-individual variability applied to resistance training programs

A

Everyone is different and will adapt/respond differently to exercise

19
Q

Diminishing returns applied to resistance training programs

A

Plateaus in strength and muscle mass for advanced lifters

20
Q

Reversibility applied to resistance training programs

A

Mass and strength losses when program is terminated

21
Q

Types of resistance training

A

Static (isometric)
Dynamic
*concentric and eccentric
Isokinetic

22
Q

Considerations for exercise order

A
  1. Large muscle groups before small muscle groups
  2. Multi-joint before single-joint
  3. Explosive power lifts before single-joint
  4. Weak muscles before stronger
  5. Most intense to least intense
  6. Include each major muscle group
23
Q

Frequency for resistance training

A

General population: 2-3 days/wk; nonconsecutive
Advanced: 4-6 days/wl
Minimum 48 h rest between workouts

24
Q

Intensity for resistance training

A

Novice: 60-70% 1-RM
Intermediate: 70-80% 1-RM
Advanced: 80-100% 1-RM
Muscular endurance: ≤50% 1-RM

25
Volume
sets x reps x load
26
Rest times
Muscular endurance: < 1 min Hypertrophy: 2-3 min Muscular strength and power: 3-5 min
27
Periodization
Training is divided into time segments: Macrocycles Mesocycles Microcycles
28
Macrocycles
Program timeframe 9-12 months
29
Mesocycles
Specific training goals 3-4 months -Off-season -Pre-season -In-season -Post-season
30
Microcycles
Progressive training segment for each mesocycle 1-4 weeks Weekly plan
31
Linear periodization
increase intensity and decrease volume as cycle progresses
32
Reverse linear periodization
decrease intensity and increase volume as cycle progresses
33
Undulating periodization
shorts microcycles with frequent changes in intensity and volume
34
Circuit resistance training
Combo: strength, muscular endurance, cardio 10-15 stations repeated 2-3 times ~30 sec per station 15-20 sec rest between stations
35
Core stability
Maintain ideal alignment Resistance exercises performed on unstable surfaces Develops muscular endurance more than strength or power
36
Functional training
Combo: muscle, joint stability, flexibility training Improve performance of daily activities
37
Exercises of functional training
Spinal stabilization Proprioception and balance Resistance Flexibility
38
ACSM recommendations for muscle strength and muscle mass
60-80% 1-RM 8-12 reps 2-4 sets 2-3 nonconsecutive days/wk 8-10 exercises
39
ACSM recommendations for muscular endurance
≤ 50% 1-RM 15-25 reps ≤2 sets 2-3 days nonconsecutive days/wk 8-10 exercises
40
What is the predictor of ability to perform ADLs?
Power: declines faster than strength with aging Include fast-velocity resistance training in older adult's program
41
Muscle hypertrophy
increased contractile protein and number/size of myofibrils

Kin 5100 Final Exam (6 decks)

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