Week 13 Flashcards
Why do strength training?
- Increase strength in muscle, bone, and tendon
- Increased metabolism
- Less risk of injury
Overload principle
the load must be high enough to create adaptive response but not so high as to create injury
S.A.I.D Principle
Specific Adaptation to Imposed Demand
1) Specific to muscle/area
Ex: bicep curls won’t help legs
2) Type is specific to the task
ex: strength/endurance
F.I.T.T Principle
F: Frequency = How often is load applied?
Times per day/week, how much time you’re doing it for
I: Intensity = How heavy is the load to be applied?
How hard (how heavy/much weight are you using)
T: Technique/Type = How is the load applied?
How long reps/sets
T: Time = How long is the load applied for?
How long does it take a muscle group to recover after workout?
How often do you have to workout to maintain muscles
24 – 48 hours muscle group recovery
Maintenance = 2x week
What is the benefit of training for endurance?
Muscle gets better at using oxygen
When training for strength what happens in the first 2 weeks, then 4-6 weeks?
you get more power
In first 2 weeks, nerves get better at contracting muscle
In 4-6 weeks, muscle growth (more actin/myosin)
Why would you use open chain exercises?
Easier on the joints
Isolate muscles/area
Why use close chain exercises?
More functional to everyday
Many joints at once
What is isometric vs concentric vs eccentric?
Isometric – contraction without movement
Concentric – shortening under load
Eccentric – lengthening under load
What kind of exercise would you start with in rehab and why?
In rehab, start with isometric
Why?
Easier on joints/muscle
Isometric –> concentric –> eccentric
What is DOMS
delayed onset microfiber trauma
Associated with return – might feel pain the first-time exercising, but won’t keep happening
stable vs unstable surface
1) Stable (ground) – easier to isolate area
2) Unstable (ball/balance board) – works the core as well
–> Start with stable then progress to unstable surface
What is isolated vs multijoint exercises?
Isolated (open chain)
Multijoint (closed chain)
–>More functional
What are some progressions for strength training?
- Static -> dynamic
- Stable -> unstable
- Single plane -> multi-directional
- Low resistance -> high resistance
- Low repetitions -> high repetitions
- Low frequency -> high frequency
- Single joint -> multiple joint
