Strength and Power Training

Question 1

what changes are seen in aging adults w energy and activities

Answer 1

inc relative effort
- esp w stairs, standing from chair

lower max leg press
slower knee angular velocity at peak torque

Question 2

what are activity guidelines for older adults

Answer 2

should do multicomponent physical activity that includes balance training as well as aerobic and muscle strengthening activities

Question 3

what activity guidelines are suggested for adults w chronic conditions or disabilities

Answer 3

if able, should follow key guidelines for general adults and do both aerobic and muscle strengthening activities

Question 4

what are 4 functional benefits to strength and resistance training (not relating to ms, skeletal, or cellular changes)

Answer 4

inc oxidative capacity
inc joint mobility
inc flexibility
inc functional strength

Question 5

what muscular changes are seen as a benefit of strength/resistance training

Answer 5

inc ms mass/size
inc muscular hypertrophy
inc power in Type1 and 2 fibers

Question 6

what muscle fiber type are targetted with strength and resistance training

Answer 6

Type 1 fibers respond to resistance exercise and should include those components
- Type 1b are most flexible fibers and can be training

Question 7

what skeletal changes are seen w strength and resistance training

Answer 7

inc bone size and mass

Question 8

what cellular changes are seen with strength and resistance training

Answer 8

inc mitochondrial activity
inc insulin sensitivity/action

Question 9

what is the physical stress theory

Answer 9

overload/intensity

tissue must be exposed to load to which is not normally exposed to improve function
- overload applied to aerobic capacity/endurance, flexibility, strength, resistance training

once body adapts to greater than normal stress or load, then different stim is required to continue to make change

Question 10

what is the specificity of training

Answer 10

training must reflect type of physical performance required for any exercise or skill

Question 11

what is strength

Answer 11

ms force exerted by ms or group of ms to overcome a resistance under a specific set of circumstances

Question 12

what is power

Answer 12

work produced per unit of time of product of strength and speed

power = force x velocity

Question 13

what is endurance

Answer 13

ability of ms to sustain forces repeatedly or to generate forces over period of time

Question 14

how can exercise be a protective factor against sarcopenia

Answer 14

inc lean body mass

Question 15

what are the benefits to maintaining a competitively active lifestyle as an aging adult

Answer 15

inc lower-body functional power
supports longitudinal functionality

Question 16

how can exercise improve aerobic capacity in older adults

Answer 16

training type 1 fibers

Question 17

what structures does exercise have a protective effect on in the aging adult

Answer 17

bones
joints

Question 18

what are 3 ways to minimize risk of injury w strength training

Answer 18

1. slow mvmt
2. full pain free ROM
3. good form and technique

Question 19

what is defined as slow movement to minimize injury with strength training

Answer 19

exercise at rate of speed that could be stopped abruptly without any overflow of movement

Question 20

how does slow movement prevent injuries with strength training

Answer 20

can use lower level of resistance to gain maximal effects

Question 21

what does it mean to strength train in full pain free ROM

Answer 21

strengthen in full functional mvmt w/i biomechanical limits of ms/joints exercised

Question 22

how can good form and technique prevent injuries with strength training

Answer 22

eliminating substitution concentrates effort onto exercised ms
-> prevents injuries from extraneous mvmts

Question 23

how long does it take for strengthening to occur

Answer 23

long standing changes takes 12-16 weeks
- when combined w other types of exercises/training, will see functional gains sooner than this

Question 24

what is the degree of hypertrophy d/t exercise dependent on

Answer 24

type of training and intensity

Question 25

what degree of strengthening happened in the first 8 weeks

Answer 25

5-15% inc per week - not necessarily true strength

Question 26

what are strength training contraindications (7)

Answer 26

recent unstable fx advanced CHF severe DOE cancer (tumors in targeted area) recent unstable MI acute illness fever >101 HTN - 160/110 at rest

Question 27

what are the impacts of intensity in strength training

Answer 27

similar gains as in younger adults - 2-3x inc in strength in 3-4mo

Question 28

how do you dose intensity in older adults

Answer 28

lower reps of higher intensity - aka 3x10 not appropriate

Question 29

what are factors to consider when determining a higher or lower intensity in an aging adult

Answer 29

higher intensity = fewer comorbidities, pain, better starting strength lower intensity = more comorbidiites, pain or chronic pain, less overall strength and endurance

Question 30

how do you determine a higher intensity in an older adult

Answer 30

good quality exercise at 70-80% of 1RM w momentary fatigue anywhere from 8th to 12th rep

Question 31

how can you use RPE to determine what an aging person's 60-80% of rep max is

Answer 31

pick resistance you think person will fatigue around 10reps with person performs 1 to 2 reps their RPE should be somewhat hard to hard (13-15) if less - inc resistance if more - dec resistance

Question 32

how do you determine a lesser intensity in an older adult

Answer 32

good quality exercise in range of 30-60% of 1RM w momentary fatigue from 12 to 25th rep

Question 33

what certain aging adults will need to exercise w lesser intensities from 30-60% 1RM

Answer 33

MI progressive degen neuro (MS) RA acute MSK condition extremely frail/deconditioned (COPD) pts whom resistance training would negatively effect post surg healing/wounds

Question 34

what is the precautions for intensity of exercise w someone s/p an MI

Answer 34

avoid >5METS of activity for 6wks aka 5METS are light house work activities

Question 35

how can you use RPE to determine what an aging person's 30-60% of rep max is

Answer 35

choose resistance that person will fatigue around 15reps with person does 1-2reps RPE should be fairly light to somewhat hard (11-13) if less - inc resistance if more - dec resistance

Question 36

once you determine the right intensity for a person, how do you determine the reps to prescribe

Answer 36

have them resume exercise and perform reps until momentary or form fatigue

Question 37

what are 3 signs of fatigue

Answer 37

exercise speed inc and exerciser unable to complete reps when prompted to move slowly if form deteriorates and pt unable to complete reps when prompted to maintain good form if exerciser fails to move thru full ROM and is unable to do so when prompted

Question 38

how do you progress intensity in someone who is exercising at 30-60% 1RM

Answer 38

if >25reps performed - inc resistance by 10%

Question 39

how do you progress intensity in someone who is exercising at 60-80% 1RM

Answer 39

if >12reps performed - inc resistance by 5%

Question 40

what is the initial frequency of strength training

Answer 40

ACSM: 2x/wk for all major ms groups exercise rx: initially 3x/wk (changing ms groups)

Question 41

how does frequency of strength training exercises change

Answer 41

after 2 mo: no more than 3x/wk after several months: 2x/wk

Question 42

what are examples of modes for strength training exercises and what mode is especially important in the older population

Answer 42

elastic bands/tubes free weights machines body weight pulleys body blade ** w/i functional activities (climb stairs w wts)

Question 43

what sets are prescribed for strength training exercises

Answer 43

traditionally 3 sets if working to fatigue, 1 set is sufficient

Question 44

what does research say about the difference between 1 and 3 sets of strength training exercises

Answer 44

almost no difference

Question 45

what are education points to include when prescribing a HEP strength training

Answer 45

educate/warn ab DOMS - doesn't mean rest difference b/w ms strengthening and ms endurance training

Question 46

what is the difference in intensity and reps for strength vs power training

Answer 46

strength: - high intensity - low reps power: - low intensity - high reps

Question 47

why is a low intensity and high reps needed to inc power

Answer 47

to inc power, need to inc speed of mvmt

Question 48

what has a significant correlation with muscle power

Answer 48

preferred walking speed

Question 49

what is an important functional activity to work on power training with

Answer 49

gait

Question 50

what are the ACSM guidelines for power training

Answer 50

3 sets of 6-10reps LE 0-60% 1RM UE 30-60% 1RM time the amt of time to complete reps tho depends on ms group targeted