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Lifespan > Strength and Power Training > Flashcards

Strength and Power Training Flashcards

1
Q

what changes are seen in aging adults w energy and activities

A

inc relative effort
- esp w stairs, standing from chair

lower max leg press
slower knee angular velocity at peak torque

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2
Q

what are activity guidelines for older adults

A

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

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3
Q

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

A

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

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4
Q

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

A

inc oxidative capacity
inc joint mobility
inc flexibility
inc functional strength

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5
Q

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

A

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

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6
Q

what muscle fiber type are targetted with strength and resistance training

A

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

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7
Q

what skeletal changes are seen w strength and resistance training

A

inc bone size and mass

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8
Q

what cellular changes are seen with strength and resistance training

A

inc mitochondrial activity
inc insulin sensitivity/action

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9
Q

what is the physical stress theory

A

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

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10
Q

what is the specificity of training

A

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

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11
Q

what is strength

A

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

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12
Q

what is power

A

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

power = force x velocity

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13
Q

what is endurance

A

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

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14
Q

how can exercise be a protective factor against sarcopenia

A

inc lean body mass

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15
Q

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

A

inc lower-body functional power
supports longitudinal functionality

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16
Q

how can exercise improve aerobic capacity in older adults

A

training type 1 fibers

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17
Q

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

A

bones
joints

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18
Q

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

A
  1. slow mvmt
  2. full pain free ROM
  3. good form and technique
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19
Q

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

A

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

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20
Q

how does slow movement prevent injuries with strength training

A

can use lower level of resistance to gain maximal effects

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21
Q

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

A

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

22
Q

how can good form and technique prevent injuries with strength training

A

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

23
Q

how long does it take for strengthening to occur

A

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

24
Q

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

A

type of training and intensity

25
Q

what degree of strengthening happened in the first 8 weeks

A

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

26
Q

what are strength training contraindications (7)

A

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

27
Q

what are the impacts of intensity in strength training

A

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

28
Q

how do you dose intensity in older adults

A

lower reps of higher intensity
- aka 3x10 not appropriate

29
Q

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

A

higher intensity = fewer comorbidities, pain, better starting strength

lower intensity = more comorbidiites, pain or chronic pain, less overall strength and endurance

30
Q

how do you determine a higher intensity in an older adult

A

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

31
Q

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

A

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

32
Q

how do you determine a lesser intensity in an older adult

A

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

33
Q

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

A

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

34
Q

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

A

avoid >5METS of activity for 6wks

aka 5METS are light house work activities

35
Q

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

A

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

36
Q

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

A

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

37
Q

what are 3 signs of fatigue

A

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

38
Q

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

A

if >25reps performed
- inc resistance by 10%

39
Q

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

A

if >12reps performed
- inc resistance by 5%

40
Q

what is the initial frequency of strength training

A

ACSM: 2x/wk for all major ms groups

exercise rx: initially 3x/wk (changing ms groups)

41
Q

how does frequency of strength training exercises change

A

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

42
Q

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

A

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

43
Q

what sets are prescribed for strength training exercises

A

traditionally 3 sets

if working to fatigue, 1 set is sufficient

44
Q

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

A

almost no difference

45
Q

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

A

educate/warn ab DOMS
- doesn’t mean rest

difference b/w ms strengthening and ms endurance training

46
Q

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

A

strength:
- high intensity
- low reps

power:
- low intensity
- high reps

47
Q

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

A

to inc power, need to inc speed of mvmt

48
Q

what has a significant correlation with muscle power

A

preferred walking speed

49
Q

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

A

gait

50
Q

what are the ACSM guidelines for power training

A

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

Lifespan (20 decks)

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