Resistance training Flashcards
(62 cards)
1
Q
Force
A
a push or pull for linear force or a twist for a rotating force (torque)
2
Q
strength
A
amount of force a muscle can produce with a single max effort
3
Q
power
A
the ability to exert force rapidly (speed)
4
Q
endurance
A
the ability of a muscle to remain contracted or to contract repeatedly for a long period of time
5
Q
hypertrophy
A
increase in the size of muscle fibres, usually stimulated by muscular overload, as occurs during strength training
6
Q
hyperplasia
A
increase in the number of muscle fibers
7
Q
Atrophy
A
decrease in the size of muscle fibers usually due to inactivity
8
Q
sarcopenia
A
a decrease in both number and size of muscle fibers (typically type 2) more related to age
9
Q
Resistance training
A
any training that uses a resistance to a force of muscular contraction
10
Q
strength training
A
one possible outcome of resistance training. resistance exercise with a specific goal of increasing strength, often using weights
11
Q
stability
A
The ability to RESIST PHYSICAL CHANGE (ex. stay still when pushed)
12
Q
types of muscle actions (3)
A
- isometric
- isotonic
- isokinetic
13
Q
isometric
A
exercise involving a muscle contraction without change in the length of the muscle (plank)
14
Q
isotonic
A
exercise involving a muscle contraction with a change in the length of the muscle (most concentric/eccentric contractions)
15
Q
isokinetic
A
Application of force at a constant speed against equal force. (machine work, keeping same force throughout all angles, likely not to do with clients on day-to-day work)
16
Q
Benefits of muscular strength and endurance (6)
A
- improves performance of physical activities (important for older adults)
- injury prevention (athletes, everyday people)
- improved body composition
- enhanced self-image and quality of life
- improved muscle and bone health with aging
- increased longevity
17
Q
RESISTANCE TRAINING ADAPTATIONS (5)
A
- performance
- risk of injury
- muscle characteristics
- body composition
- energy stores
adaptations will vary depending on program design
18
Q
RESISTANCE TRAINING ADAPTATIONSperformance
A
increased
- muscle strength
- muscles endurance
- muscle power
19
Q
RESISTANCE TRAINING ADAPTATIONS risk of injury
A
increased
- ligament strength
- tendon strength
20
Q
RESISTANCE TRAINING ADAPTATIONS muscle characteristics
A
increased
- muscle fibre size (strength/power training)
21
Q
RESISTANCE TRAINING ADAPTATIONS body composition
A
increased
- fat free mass
- metabolic rate
decreased
- % total body fat
22
Q
RESISTANCE TRAINING ADAPTATIONS energy stores
A
increased
- stored fuel sources
(ATP. PCr, glycogen)
23
Q
what are muscular strength adaptations specific to?
A
speed of movement and ROM included in training (isokinetic, isotonic, isometric contractions)
24
Q
males vs females strength
A
- in terms of absolute strength, males are stronger
- when expressed per unit of cross sectional area, no differences
25
endocrine adaptations
testosterone: promotes growth of muscle tissues in males and females
- test levels about 5-10 times higher in men allowing men to have larger muscles
26
Nervous system adaptations
If there is no increase in muscle size, strength increases are likely neural (early strength gains in resistance training are neural - brain getting better at creating more motor units)
strength training improves body ability to recruit motor units which increases strength before muscle size increases. improvements during first 6-8 weeks due to neural adaptations including:
1. increases in number of motor units recruited
2. increases in synchronization of motor unit firing 9less inhibition = more units can fire at once
3. increases in frequency of firing
4. relaxation of antagonist muscle groups
27
**RESISTANCE TRAINING PRINCIPLES** (8)
1. Specificity (SAID - Specific adaptations to imposed demand)
2. progressive overload
3. stress-rest (recovery)
4. symmetry
5. contraction-control
6. ceiling
7. individuality
8. reversibility
28
SAID principle
- Strength and endurance gains are specific to involved muscles, joint actions, type and speed of contraction, and energy system used
- free weights vs weight machines
**individuals looking to improve specific sport skills should use strength training exercises that resemble as closely as possible the movement patterns, speed, intensity and volume encountered in sport**
- consider goals of training: power vs strength vs endurance
29
Progressive overload principle
An exercise and training stimulus that goes beyond normal levels of physical performance
- 60% of 1RM to stimulate development of strength
- 80-100% for more rapid gains in strength
- Need to either re-evaluate our 1RM in case of improvements, or increase either number of reps or amount of weight as training becomes easier
- increase frequency, intensity, duration, or number of reps/sets to overload
30
progressive overload caution
overtraining
- doing more exercise than your body can recover from. rest and variety can help with overtraining
- symptoms: lack of progression, decreased performance, chronic fatigue, decreased coordination, chronic muscle soreness
31
stress-rest / recovery principle
Training too often does not allow your muscles to work at a high enough intensity to improve, soreness and injury are likely to result
- split routine allows increase training frequency and decreased risk of overtraining
- period of rest and proper nutrition necessary following stress
- DELAYED ONSET MUSCLE SORENESS (DOMS) can last from 12 hours to 7 days post exercise (generally two days after) due to increases in intensity, rep exercise involving eccentric muscle actions
32
principle of symmetry / development of balanced body
- balance exercises between agonist and antagonist muscle groups helps with:
1. improve performance
2. reduce risk of injury
3. improve posture and alignment of the body at rest and in movement (might need to stretch some things and strengthen other things)
We want to train muscles that are important for optimal performance and the muscles most likely to be injured
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**POSTURE AND SYMMETRY**
what does it indicate??
- Posture often impacted by the relationship of strength and length
Poor posture indicates changes from a balanced and symmetrical body structure and may be due to weakness and/or lack of flexibility
34
Contraction control
Need to demonstrate control of the load - movement must be due to muscular contraction, NOT momentum
- reduce injury through performing full ROM
- some times manipulated to meet demands of sport and activity
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Ceiling principle
Gains become smaller as fitness levels reach genetic potential
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Individuality
each individual responds uniquely to a training stimulus
- due to maturation, genetics, environment, sleep, nutrition
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Reversibility
discontinuing or lowering intensity or volume will have a detraining effect, losses can be regained by resuming program
(To maintain program, recommend once a week)
(after same time to make gains we see loses (6-8 week range)
38
**FITT FOR RESISTANCE TRAINING**
common for endurance
Frequency: 2-3 nonconsecutive days per week
Intensity/resistance: Weights heavy enough to cause muscle fatigue when exercises are performed with goof form for selected number of reps (more specific depending on what program
Time/ *Reps*: 8-12 of each exercise (10-15 with a lower weight for people over age 50-60) *sets*: 1 (doing more than 1 set per exercise may result in faster and greater strength gains); Rest 1-2 minutes between exercises
Type of activity: 8-10 strength training exercises that focus on major muscle groups
39
Resistance training variables to be manipulated (6)
1. sets
2. reps
3. load/intensity
4. rest (sets/sessions)
5. tempo
6. exercise selection/order - order so you work agonist and antagonist in sequence, work multi joint exercises first before single joint - allows more effective overload
40
Sets
group of reps followed by rest period
depends on:
- number of exercises
- phase of training (hypertrophy, strength, endurance, power)
- number of muscle groups to be trained
- experience of lifter
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single or multiple sets?
multiple sets improve max strength, power and body composition
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Repetitions
Movement of each exercise including eccentric and concentric
- number of reps per set depends on training goal
- to improve fitness, you must do enough reps to overload or fatigue your muscles
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repetitions concerning older adults?
to avoid injury, decrease the load and increase repetitions (10-15 reps)
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Repetitions Training phase: Max strength
# of reps = 1-7
Training purpose = increase muscle strength
number of reps= 1-7
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Repetitions Training phase: Hypertrophy
# of reps
Training purpose = increase muscle size
number of reps = 6-12
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Repetitions Training phase: Muscle Endurance
Training purpose = increase definition work tolerance
number of reps = 15+
47
Load/Intensity
amount of weight lifted or resistance with which one exercises ( as reps go up, load goes down) often expressed as percentage of 1 RM
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how to determine 1RM?
1. by doing 1RM
2. predictive test based on how much weight you can lift 12-15 times
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Rest between sets
amount of rest between sets determines amount of recovery for the anaerobic energy system, as amount of rest decreases, the reliance on the lactic acid system increases
endurance = less rest
strength = long rest
power = middle
50
Factors influencing the appropriate rest interval (6)
1. the type of strength one is developing
2. The magnitude of the load
3. the speed of contraction
4. the number of muscle groups involved
5. the individuals level of conditioning
6. the amount of rest between training days
51
Rest Between sets, load % =60 - 80
speed/tempo = slow to medium
rest interval (minutes) = 2
Applicability = improve muscle hypertrophy
52
Rest Between sets, load % = >105 eccentric
speed/tempo = slow
rest interval (minutes) = 4 - 5/7
Applicability = improve max strength and muscle tone
53
Rest Between sets, load % = 80 - 100
speed/tempo = slow to medium
rest interval (minutes) = 3 - 5/7
Applicability = improve max strength and muscle tone
54
Rest Between sets, load % = 50 - 80
speed/tempo = fast
rest interval (minutes) = 4 - 5
Applicability = improve power
55
Rest Between sets, load % = 30 - 50
speed/tempo = slow to medium
rest interval (minutes) = 1- 2
Applicability = improve muscle definition
56
Intensity and time, Goal = Muscle strength and tone
Intensity = 80%, 80-100%, 105% + eccentric
Repetitions = 5-6 reps, 1-7 reps
Tempo = 2-3 sec each way, slow to medium, slow
Rest (min) = 3 to 5-7, 4 to 5-7
57
Intensity and time, Goal = General strength
Intensity = 70%
Repetitions = 8-12 reps
Tempo = 2-3 each way
Rest (min) = 1 to 3
58
Intensity and time, Goal = increase muscle size (hypertrophy)
Intensity = 60-80%
Repetitions = 6-12 reps
Tempo = slow to medium
Rest (min) = 2
59
Intensity and time, Goal = increase definition and endurance
Intensity = 40-60%
Repetitions = 15 - 20 reps
Tempo = 2-3 sec each way
Rest (min) = 1 to 2
60
Intensity and time, Goal = increase power
Intensity = 50 - 80%
Repetitions = 6 - 8 reps
Tempo = fast
Rest (min) = 4 to 5
61
Rest between sessions
most common 3 training sessions per week
- CSEP recommends 2-3 non-consecutive days each week
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**STEPS FOR DESIGNING A RESISTANCE TRAINING PROGRAM** (5 steps)
1. select type of strength sought
2. select exercise
3. find 1RM
4. Develop the program
5. Test at appropriate times
