Strength Training Pre-Midterm 2 Flashcards
1
Q
What is strength?
A
Ability of a muscle to produce force often represented by 1 - RM
2
Q
What is muscular endurance?
A
Muscle’s ability to produce force over and over again
3
Q
What is power?
A
Amount of work, as a product of strength and speed, performed in a given amount of time
4
Q
What are the 3 components of physical fitness?
A
Strength, muscular endurance, and power
5
Q
Name 5 benefits of strength
A
- Improved physical performance in sports, rec activities, and everyday activities
- Protection from injury
- Increased RMR
- Maintenance of bone mineral density
- Improved sense of well being
6
Q
What does participation in PA and exercise do for older adults in terms of functional ability?
A
- Prevents or delays function and role limitations
2. Reduces risk of falls by 30%
7
Q
What is osteoporosis?
A
Low bone mass and structural deterioration of bones
8
Q
Who is osteoporosis a public health threat to?
A
44 million Americans with 55% being over 50
9
Q
When is peak bone mass?
A
Age 30
10
Q
When do men hit their lowest bone mass?
A
Around 70
11
Q
When do women hit their lowest bone mass?
A
After menopause - around 50
12
Q
What is osteoarthritis?
A
Common form of joint disease that causes joint pain, dysfunction, and irreversible loss of articular cartilage
13
Q
Are osteoporosis, osteoarthritis, and low quantity/quality of muscles high in the US population?
A
Yes
14
Q
What is functional ability?
A
Capacity to perform a task, activity, or behaviour independently
15
Q
What is role ability?
A
Ability to perform activities of daily living and instrumental activities of daily living
16
Q
What are risk factors for musculoskeletal disorders?
A
- Overweight
- Physically inactive
- Sex
- Heredity
- Age
17
Q
What are the 4 principles of building strength?
A
- Overload
- Specificity
- Individuality
- Reversibility
18
Q
What is the overload principle?
A
To increase strength, you must tax muscles beyond accustomed loads and bring the muscle to complete failure
19
Q
What happens when muscles produce high, and sometimes maximum, levels of force in continuous bouts of time?
A
They gradually become larger and undergo hypertrophy
20
Q
What 2 things are occurring if you are consistently doing 10-12 reps of an exercise?
A
- Your muscles are becoming accustomed
2. Your muscles are not being overloaded
21
Q
What should you do if your muscles are not being overloaded?
A
Increase the weight
22
Q
What is the specificity principle?
A
Exercise must be specific to your overall objectives
23
Q
What is an example of the specificity principle?
A
Sport specific training
24
Q
What is the individuality principle?
A
Different potentials and different goals occur for each person
25
How should you evaluate your fitness level and exercise goals?
On a personal level
26
Who are responders?
People who respond well to the dose of exercise and their concurrent overload of training
27
What does genetics have to do with individuality?
Determine their ability to hit maximum potential in sports and activities by muscle fibre types
28
What is the normal ratio of type I to type II fibres?
50/50
29
What are slow twitch/type I fibres?
Endurance based fibre types
30
What are slow twitch/type 1 fibres indicative of?
Thinner statures such as marathon runners
31
What are fast twitch/type 2 fibres?
Strength based fibre types
32
What are fast twitch/type 2 fibres indicative of?
Increased ability to undergo hypertrophy such as in a sprinter
33
What is the reversibility principle?
When you stop overloading the muscles, strength and muscular fitness will gradually return to pre exercise levels
34
What is the "Use it or Lose it" principle of reversibility?
If you don't continue to use your muscles and continue strengthening them, then you will lose it; not immediately but it will decrease over time
35
What are fitness trainers trying to do when athletes are in season of competitive sport?
Prevent reversibility by maintaining strength at least 2x a week, on top of the regular training for sport
36
Do bodies respond specifically to exercise?
Yes
37
What muscle fibres increase in strength during a session?
Only the ones being activated
38
Are certain fibres ONLY recruited when force production is high?
Yes - if force production is not high, you might miss out on working those particular muscles
39
What kind of exercise should you include to recruit all fibres?
Heavy resistance
40
What is an isometric muscle action?
Muscle produces force but there is no movement
41
Does a muscle remain at the same length in an isometric contraction?
Yes
42
What is an example of isometric muscle action?
Pushing against an immovable object
43
What is an isotonic muscle action?
Muscles produce force and change their length
44
What is an isotonic concentric muscle action?
Muscle shortens and overcomes external resistance
45
What is an example of an isotonic concentric muscle action?
Curling arm upwards in a bicep curl
46
What is an isotonic eccentric muscle action?
Muscle lengthens because force to keep it up is less than the external resistance
47
What is an example of an isotonic eccentric muscle action?
Bringing the arm back down in a bicep curl
48
What is eccentric loading/negative reps?
Try to hold the weight up and slightly lower it while the weight tries to pull your whole weight down
49
When is eccentric loading beneficial?
When stuck in a certain weight on resistance exercises
50
What is isokinetic muscle action?
Muscle produces force and its length is changing at a constant rate
51
Where is isokinetic muscle action normally seen?
With computerized equipment in rehabilitation settings
52
What is controlled in isokinetic muscle action?
Speed
53
What would be the result of isokinetic muscle action between someone who just had a knee operation and someone who is healthy?
Knee operation person would not be able to generate as much force as a healthy person when given the same exercise at the same rate
54
What are the 5 ways to build strength and muscular endurance?
1. Training routine
2. Measuring strength
3. Training techniques
4. Progression
5. Cross Training
55
What would progression be classified as?
More weight and more reps
56
What are the 1998 ACSM recommendations for healthy adults in strength training?
One set of 8-12 reps for 8 to 10 exercises on 2-3 days of the week in major muscle groups
57
What are the 1998 ACSM recommendations for older adults of 50+ in strength training?
One set of 10-15 reps for 8 to 10 exercise on 2-3 days of the week in major muscle groups
58
What are you always aiming for?
Complete failure of the muscle
59
Where do muscle strengthening activities occur?
Limited to muscle groups worked
60
What kind of activities constitute bone strengthening activities?
Aerobic and weight bearing activities
61
What is the principle underlying the training routine?
FITT concept
62
What is the F in FITT?
Frequency - how often you work out
63
What is the I in FITT?
Intensity - how hard you exercise and how heavy of a weight you lift
64
What is the T in FITT
Time - duration, how many exercises, sets, and reps you do
65
What is the other T in FITT?
Type - selection of exercises dependent on individual goals
66
Are there plenty of opportunities for variety in training?
Yes and the variety still adheres to wise training principles
67
What are repetitions?
How many times a person lifts a weight in a given set or how many sets the person performs related to rest between reps, sets, and groups
68
What is the training technique of varying the order of your lifts?
Doing large muscles first and exhausting these before the smaller ones
69
What are variations to varying the order of your lifts?
1. Working smaller muscles before the larger ones
| 2. Changing the order so you are not tired when you get around to 1 particular exercise
70
If you were varying the order of your lifts when working out back what would you do?
Lats first
Biceps second
Forearm third
71
What is the training technique of isolating muscles?
Many lifts call on several muscles to work together but some can isolate the muscles so that only a specific muscle or set of muscles is doing the work
72
What is the training technique of splitting your routine?
Rather than doing 1 set of 10 reps for 10 exercises on 3 days of the week, do 3 sets of 8-12 reps for 5 exercises on 2 days of the week and then another 3 sets of 8-12 reps of the other 5 exercises on another 2 days of the week
73
What is the training technique of using partner assisted lifts?
Have a partner help with the concentric portion of a rep
74
What does partner assisted lifts mainly assist with?
Moving past a sticking point when there is a plateau in the amount being lifted
75
What is the training technique of periodization?
Incorporating a planned progression where over a period of time, the volume decreases and the intensity increases
76
What is an example of periodization?
Changing from 3 sets of 12 reps using an 18-RM to 1 set of 8 reps using a 10-RM
77
What is the previous example of periodization indicative of?
Volume down and intensity up
78
What would you do after 6-8 weeks of the example given for periodization?
Start doing 3 sets of 12 reps at the new 18-RM because now this amount will have increased
79
What do athletes in the off season tend to do?
They tend to go for volume increases to gain strength
80
What do athletes in the season tend to do?
They tend to decrease volume but increase intensity to maintain strength gained from off season
81
What does changing the emphasis in the cycle of your workouts do in terms of 4 types of development in muscles?
Develop muscle mass, muscular endurance, strength, and power
82
What does periodization permit?
A planned variety for optimal progression
83
What is the typical progression of periodization?
Mass --> endurance --> strength --> power
84
What do different lifting techniques do for the individual?
1. Keep the workout interesting
| 2. Permit a reduction in the risk of overuse injuries
85
What are repetition maximums for measuring muscular strength?
They are indicating the maximum amount of reps you can do for one specific weight
86
What is 1-RM?
How much weight you can lift with good form only once
87
What is 1-RM a good measure for?
Strength of each muscle group
88
What is 8-RM?
How much weight you can lift with good form 8 times
89
What is 8-RM a good measure for?
Muscular endurance and describing the intensity to use in training
90
What is 1-RM showing in regards to maximal effort?
1-RM is 100% of their effort
91
What is 2-RM showing in regards to maximal effort based off of the 1-RM?
2-RM would be about 95% of 1-RM
92
What is 3-RM showing in regards to maximal effort based off of the 1-RM?
3-RM would be about 90-95% of 1-RM
93
What is 4-RM showing in regards to maximal effort based off of the 1-RM?
4-RM would be about 87-90% of 1-RM
94
What is 5-RM showing in regards to maximal effort based off of the 1-RM?
5-RM would be about 85-87% of 1-RM
95
What is 6-RM showing in regards to maximal effort based off of the 1-RM?
6-RM would be about 83-85% of 1-RM
96
What is 7-RM showing in regards to maximal effort based off of the 1-RM?
7-RM would be about 80-83% of 1-RM
97
What is 8-RM showing in regards to maximal effort based off of the 1-RM?
8-RM would be about 75-80% of 1-RM
98
What is the hand grip test?
An isometric assessment that provides modest correlation to overall body strength
99
When is the hand grip test used?
When time is a factor
100
Is strength training dynamic?
Yes
101
What is the muscular endurance test?
A test done to see the ability of a muscle or set of muscles generate a sub maximal force and sustain it for a period of time
102
What are 4 examples of the muscular endurance test?
1. Modified bench dips in men
2. Modified push ups in women
3. Bent leg curl ups
4. Abdominal crunches
103
Why are muscular endurance tests easy to be administered?
They do not require extensive equipment
104
What is a cadence test?
A muscular endurance test that is done to a metronome/rhythm where the exercise must match to
105
How is power measured?
1. Standing long jump
| 2. Vertical jump
106
Who would you measure power in?
Younger people who can generate >95% of an explosive effort
107
How is balance measured?
1. One leg stand
| 2. Gait speed
108
Who is balance measured in?
Older adults
109
How is gait measured?
Curve-course walk
110
Who is gait measured in?
Older adults
111
How is mobility measured?
Goniometry - measuring joint angles and movement limitations
112
How is bone strength measured?
Surgically removing bone and analyzing tin the lab
113
What should you expect of initial progression of strength training?
Rapid initial gains followed by slower gains and occasionally a plateau
114
Why is the gain initially so rapid?
The brain gets better at sending motor signals down to the muscles to recruit all the fibres and improving their ability to do work
115
What is the plateau effect?
The brain gets used to sending these signals once the brain is accustomed and strength growth is not as evident
116
What do children tend to have in progression of strength training?
A multitude of strength gains but not a lot of muscle hypertrophy
117
What are the speed and length of improvement determined by for individuals beginning strength training?
1. Genetic ability
2. Starting point
3. Commitment
118
Who experiences the most gains initially?
Deconditioned and frail people
119
Compare a sprinter and a marathon runner
Sprinter has more fast twitch fibres and a marathon runner has more slow twitch - they could be doing the same relative amount of work in the gym but the progression is based on genetic determination of their muscle fibres
120
What is neural stimulation as a factor affecting strength?
Brain receives motor signals from the brain for a number of muscle fibres that they could innervate
121
What kind of factors work together to create muscle contractions and subsequent strength gains?
Physiological factors of an individual
122
How many motor neurone could be present for a large muscle?
Up to 1000
123
What do stimulations cause the muscles to do?
Either contract or not contract
124
What is the strength of the contraction determined by?
1. Frequency of signals
| 2. Number of fibres stimulated
125
Do proportion of fibres vary?
Yes, from person to person because of genetics
126
Describe 3 qualities of slow twitch fibers
1. Fatigue resistant
2. Contract for a long period of time
3. Greater capacity for aerobic work
127
Describe 3 qualities of fast twitch fibers/glycolytic fibres
1. Cannot sustain exercise for a long period of time
2. Greater capacity for anaerobic work
3. Produce more overall force
128
What is the electrical threshold?
It indicates the electrical level at which motor units are recruited to improve force production
129
What kind of fibres create the greatest electrical activity in motor units?
Fast twitch fibres - greater forces
130
What kind of fibres create the least electrical activity in motor units?
Slow twitch fibres - lesser forces due to fatigue resistance abilities
131
What is the progression purpose of overloading?
To achieve strength gains by either increased ability for individual muscle fibres to work or by a greater proportion of available muscle fibres ready to work
132
What are 5 ways you can achieve overloading?
1. Increase resistance
2. Increase repetitions
3. Increase speed of repetitions
4. Increase number of repetitions
5. Decreased rest intervals
133
What is the progression of specificity?
Increasing muscle strength and endurance that is specific to the person
134
What is SAID?
Specific Adaptation to Imposed Demands
135
What are the principles of SAID?
1. Attempting to improve sport specific skills
| 2. Training in resemblance to movement patterns
136
Of a resistance trained athlete, an aerobic trained athlete, and a detrained athlete, who has the highest muscle girth?
R - D - A
137
Of a resistance trained athlete, an aerobic trained athlete, and a detrained athlete, who has the highest muscle fibre size?
R - D - A
138
Of a resistance trained athlete, an aerobic trained athlete, and a detrained athlete, who has the highest amount of capillaries available for gas exchange?
A - D - R
139
Of a resistance trained athlete, an aerobic trained athlete, and a detrained athlete, who has the lowest body fat?
A - R - D
140
Of a resistance trained athlete, an aerobic trained athlete, and a detrained athlete, who has the highest aerobic enzymes?
A - D - R
141
Of a resistance trained athlete, an aerobic trained athlete, and a detrained athlete, who has the best short term endurance?
R - A - D
142
Of a resistance trained athlete, an aerobic trained athlete, and a detrained athlete, who has the highest VO2 max?
A - R - D
143
Of a resistance trained athlete, an aerobic trained athlete, and a detrained athlete, who has the highest amount of mitochondria?
A - D - R
144
Where is mitochondria found?
Slow twitch fibers
145
Of a resistance trained athlete, an aerobic trained athlete, and a detrained athlete, who has the highest strength and power?
R - D - A
146
Name 5 advantages of free weights
1. Cost
2. Variety
3. Portability
4. Balance
5. One size fits all
147
Name 8 advantages of machines
1. Safety
2. Selection
3. Variable resistance
4. Isolation
5. Time
6. Flexibility
7. Rehab
8. Easier skill acquisition
