Strength Training Flashcards Preview

NPTE Therapeutic Exercise > Strength Training > Flashcards

Flashcards in Strength Training Deck (30):
1

Strength

The force output of a contracting muscle
Directly related to the amount of tension a contracting muscle can produce

2

Slow twitch fibers

Type 1
Slow contraction speed
Low force (tension) production
Highly resistant to fatigue

3

Fast twitch fibers Type II a

Fast contraction speed
Fatigue resistant
Characteristics can be influenced by type of training

4

Fast twitch fibers Type II b

Fast contraction speed
High force production
Susceptible to quick fatigue

5

The percentage of either fast twitch or slow twitch fibers in the body is determined by

genetics
Ratio cannot be changed with normal exercise
Specific training can modify metabolic characteristics of all fiber types

6

Order of fiber recruitment depends on

Type of activity, force required, movement pattern, and position of the body

7

Order of fiber recruitment

Slow twitch
FT Type II a
FT Type II b

8

Length tension - max tension is is generated where

at midpoint ROM
Less tension in either shortened or lengthened position

9

Hypertrophy

Increase in muscle size as a result of resistance training and can be observed after at least 6-8 wks of training

10

Remodeling

Individual muscle fibers are enlarged, contain more actin and myosin and have larger myofibrils - sarcomeres are increased

11

Overload principle

To inc strength, the muscle must be loaded or challenged beyond its current force capability

12

Specificity of training

Adaptation in the metabolic and physiological systems of the body depending on the type of overload imposed
Specific modes of exercise elicit specific adaptations, creating specific training effects

13

Reversibility

Benefits of training are not sustained unless muscles are continuously challenged

14

Manual resistance

A type of active exercise in which another person provides the resistance (PNF)

15

Mechanical resistance

A type of active exercise in which resistance is applied through use of equipment or machine apparatus

16

Isometric exercise

Static and occurs when a muscle contracts without a length change
Contraction should be held for at least 6 seconds to obtain adaptive change in mm

17

Isotonic exercise

Dynamic and can have a constant (free weights) or variable (machine) load as the muscle lengthens or shortens through available ROM
Speed can be variable for this type of exercise

18

Isokinetic exercise

dynamic and has a high speed control for muscle shortening and lengthening
Resistance is accommodating and variable
Provides max resistance at all points in the ROM as the muscle contracts

19

Eccentric vs. Concentric

Max ecc produces more force than max conc contraction
Ecc consumes less oxygen and fewer energy stores than concentric contractions against similar loads

20

ROM - short arc exercise

Resistance exercise performed through a limited ROM

21

ROM - full arc exercise

Resistance exercise performed through full ROM

22

Open chain exercise occurs when

the distal segment moves freely in space

23

Con to open chain exercise

Does not prepare for weight bearing

24

Closed chain exercise occurs when

the body moves over a fixed distal segment

25

Mechanoreceptors are stimulated by what exercises

Closed chain - adding to joint stability, balance, coordination, and agility in functional WB postures

26

Progressive resistive exercise (PRE)

Uses the repetition maximum - the greatest amount of weight a muscle can move through the ROM a specific number of times
3 sets of 10 reps are completed with brief 1 min rests

27

Progression with progressive resistive exercise

Exercise begins with 10 reps at 50% max, followed by 10 reps at 75% max and then 10 reps at 100% max

28

Circuit weight training

A sequence of exercises for total body conditioning
Rest of usually 30 sec
Free weights or machines

29

Plyometric training or stretch shortening activity

an isotonic exercise that combines speed, strength, and functional activities

30

Brief repetitive isometric exercise

with up to 20 contractions held for 6 sec and performed daily
20 sec rest after each contraction to prevent BP inc
Strength gains in 6 weeks