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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
Q

Volume

A

sets x reps x load

26
Q

Rest times

A

Muscular endurance: < 1 min
Hypertrophy: 2-3 min
Muscular strength and power: 3-5 min

27
Q

Periodization

A

Training is divided into time segments:
Macrocycles
Mesocycles
Microcycles

28
Q

Macrocycles

A

Program timeframe
9-12 months

29
Q

Mesocycles

A

Specific training goals
3-4 months
-Off-season
-Pre-season
-In-season
-Post-season

30
Q

Microcycles

A

Progressive training segment for each mesocycle
1-4 weeks
Weekly plan

31
Q

Linear periodization

A

increase intensity and decrease volume as cycle progresses

32
Q

Reverse linear periodization

A

decrease intensity and increase volume as cycle progresses

33
Q

Undulating periodization

A

shorts microcycles with frequent changes in intensity and volume

34
Q

Circuit resistance training

A

Combo: strength, muscular endurance, cardio
10-15 stations repeated 2-3 times
~30 sec per station
15-20 sec rest between stations

35
Q

Core stability

A

Maintain ideal alignment
Resistance exercises performed on unstable surfaces
Develops muscular endurance more than strength or power

36
Q

Functional training

A

Combo: muscle, joint stability, flexibility training
Improve performance of daily activities

37
Q

Exercises of functional training

A

Spinal stabilization
Proprioception and balance
Resistance
Flexibility

38
Q

ACSM recommendations for muscle strength and muscle mass

A

60-80% 1-RM
8-12 reps
2-4 sets
2-3 nonconsecutive days/wk
8-10 exercises

39
Q

ACSM recommendations for muscular endurance

A

≤ 50% 1-RM
15-25 reps
≤2 sets
2-3 days nonconsecutive days/wk
8-10 exercises

40
Q

What is the predictor of ability to perform ADLs?

A

Power: declines faster than strength with aging
Include fast-velocity resistance training in older adult’s program

41
Q

Muscle hypertrophy

A

increased contractile protein and number/size of myofibrils

Kin 5100 Final Exam (6 decks)

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