Strength Training Flashcards
What are the effects of immobilisation on the muscles?
- ↓ Muscle fibre size (atrophy)
- ↓ Total muscle weight.
- ↓ Resting levels of glycogen & ATP.
- ↓Muscle tension production- less force produced.
- ↑Muscle contraction time.
- More rapid ↓ ATP levels with exercise.
- Causes impairments in: strength, power and endurance.
What is strength?
Maximum force a muscle can develop during a single contraction.
- How much weight can you lift in one go?
What is endurance?
Ability of muscles to sustain forces repeatedly, over a period of time.
- How long can you keep lifting a weight for?
What is power?
Rate of performing work (work = force x distance).
- How quickly can you lift a weight?
What are some methods of adding resistance?
- Free weights
- Therabands
- Self-resistance
- Body weight
- Limb weight
- Ankle/wrist weights
- Resistance machines (can adjust resistance so it is even through the range)
What variables can you change for resistance training?
- Can alter sets or reps
- Alter intensity
- Frequency of training
- Duration/volume
What are the levels of the Oxford grading scale?
0 No contraction
1 Visible contraction but no movement
2 Movement when gravity is eliminated
3 Full active movement against gravity only
4 Full active movement against gravity and some resistance
5 Full strength- active movement against gravity and full resistance
How is isometric muscle contraction used in resistance training?
- used when joint movement is uncomfortable or weakness exists at a specific point in the range.
- It is most effective in untrained individuals and strength gains are often angle specific.
How is eccentric muscle contraction used in resistance training?
- used as they produce a greater force per unit area during eccentric contractions.
- less metabolically demanding so it is easier to perform
- produce the greatest strength gains and also enhance concentric strength gains
- however worse DOMS
what are open kinetic chain exercises?
- exercises where the distal segment is free to move.
- Movement often at a single joint and they do not carry body weight
what are closed kinetic chain exercises?
- when the distal segment is fixed
- movement is at multiple joints and moving joints can carry body weight
- more functional movements
- however, stronger muscles can compensate for weaker muscles
What are the inner, middle and outer ranges of muscles?
- Inner range- shortened position where actin and myosin are overlapped.
- Outer range- when muscle lengthened, and actin and myosin do not overlap.
- Middle range- mid- length position.
How do we want gravity to work in resistance training?
in the direction of the muscle
What are the muscle adaptations to resistance training?
- Neural activation (full activation of motor units).
- Muscle fibre hypertrophy (particularly Type II)
- ↑ Phosphocreatine, ATP & glycogen content.
- ↑ Glycolytic activity (↑ enzyme activity). Glycolysis can go a lot faster than the Krebs cycle.
- ↓ Decreased mitochondrial density. Glycolysis occurs outside if the mitochondria. Type II fibre types are used in strength training and they have less mitochondria.
- ↑ Strength & power.
- ↑ Endurance (at high power outputs).
Contraindications of resistance training
- When strength training will disrupt healing process or surgical repair
- When it increases pain
- When it increases inflammation
