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56 Cards in this Set
- Front
- Back
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Muscle work = |
Force x distance |
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3 key elements of muscle performance |
Strength, power, endurance |
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Benefits of resistance exercise |
Restoration, improvement, maintenance of muscle strength, power, endurance |
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Benefits of resistance exercise on tissues, bone, joints? |
Increase strength of connective tissue and bone. Decrease stress on joints |
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Def of strength |
Ability of contractile tissue to produce tension and a resultant force based on the demands placed on muscle |
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Functional strength Different than? |
Different just strength. Smoothness, efficiency, coordination. Enhances smaller muscles. |
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How to we apply strength training? Do what to muscles? |
Lift, lower, control movement with added resistance |
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Muscle power = |
Force x distance/time |
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Plyometrics |
Max power in short bursts. Work over time |
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Cardiopulmonary endurance vs muscle endurance |
Cardio: running, biking,
Muscle: repeat contractions Low load High reps |
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Endurance training: based? Load/ reps? |
Functional based Low load, high reps |
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Actin and myosin are in the? |
Myofilaments, which are in the myofibrils |
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Smallest functional unit of muscle fiber cell |
Sarcomere |
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Def of: Epimysium Fascicles Endomysium Myofibrils |
Covers entire muscle Fascicles: section of muscle covered in perimysium, contains the muscle fibers ( cells) Endomysium; between individual muscle fibers Myofibrils: units of a single muscle fiber which contain the myosin/actin/z lines/ sarcomere |
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Slow twitch fibers/ type 1 Aerobic or anaerobic? Endurance or string? Fatigue? Vascular? Mitochondria? An example of these muscles |
Aerobic Endurance Fatigue resistance Red/vascular Many mitochondria Postural muscles |
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Slow twitch fibers/ type 1 Aerobic or anaerobic? Endurance or string? Fatigue? Vascular? Mitochondria? An example of these muscles |
Aerobic Endurance Fatigue resistance Red/vascular Many mitochondria Postural muscles |
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Fast twitch/type two fibers Aerobic or anaerobic? Strength or endurance? Vascular? Mitochondria? Diameter and force? |
Anaerobic Strength Not as vascular Few mitochondria Larger and more force |
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Concentric and eccentric, resistance and acceleration? |
Concentric accelerates and overcomes resistance Eccentric decelerates and goes with resistance. Shock absorption |
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Which muscle contraction type is more energy efficient? How did the types focus on contractile elements? Which one produces greater tension? |
Eccentric more energy-efficient Concentric focuses on contract tile, eccentric focuses on contractile and noncontractile Eccentric produces is greater tension |
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Which muscle contraction type produces constant resistance, force, load? Isokinetic produces what kind of speed and force? |
Iso tonic
Constant speed regardless of force |
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What can you change to increase overload? |
Change intensity (weight) Change volume (reps, sets)
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What can you change to increase overload? |
Change intensity (weight) Change volume (reps, sets)
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Strength training increases what? Endurance training increases what? |
Increased weight Increase either time of contraction or reps |
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What is the SAID principle? |
Specific adaptations to imposed demands A.k.a. body will adjust to the stress placed on it |
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What is the reversibility principal? |
Use it or lose it or Detraining |
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What is the reversibility principal? |
Use it or lose it or Detraining |
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When does Detraining usually begin? |
1 to 2 weeks after discontinuing exercise |
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What is the reversibility principal? |
Use it or lose it or Detraining |
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When does Detraining usually begin? |
1 to 2 weeks after discontinuing exercise |
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How does cross-section and size of muscle fiber affect tension? How does the architecture of the muscle affect tension? |
Larger diameter equals greater tension Short, multi pennate muscles equal greater force, Long/parallel muscles equal less force |
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What is the reversibility principal? |
Use it or lose it or Detraining |
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When does Detraining usually begin? |
1 to 2 weeks after discontinuing exercise |
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How does cross-section and size of muscle fiber affect tension? How does the architecture of the muscle affect tension? |
Larger diameter equals greater tension Short, multi pennate muscles equal greater force, Long/parallel muscles equal less force |
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How does type one or type two fibers affect tension? How does the type of contraction and speed of contraction affect tension? |
Type one equal slow fatigue, type two equals rapid fatigue
Eccentric equals greatest force, isometric equals next greatest force, con centric equals the least
Slower contraction will produce more force |
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How would a muscles alignment affect a resistance exercise program? |
Direction and line of pull.... make sure you're working the right group, i.e. hip remaining extended to work glute med. ( so no TFL) |
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Stabilization for exercise can come from where? |
External or internal (therapist/chair or muscle) |
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Intensity: meaning of submaximal and maximal |
Submaximal is below the max, maximal is full effort. |
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Some ways to determine the rep maxes or exercises for patients |
Manual muscle test Dynamometer ( hand squeezer) Handheld digital dynamometer( rare) |
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Delorme and oxford progressive resistance exercises |
Delorme adds resistance as it goes through the sets
Oxford takes away |
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In what order would you do exercises for muscle groups, joint groups, intensity? |
Large muscle groups to smaller groups Multi joint to single joint High intensity to low intensity |
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How soon do you usually see improvement in patients doing an exercise program? |
2 to 3 weeks |
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Mode of exercise: Type of muscle contraction? Position? Constant? Movement? Energy system?
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Isometric or dynamic Weight-bearing or nonweightbearing Free weights or a weight machine Short arc or long arc Anaerobic or aerobic |
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At what velocity should you do resistance training? Functional activities? Isokinetic and Plyometric? |
Resistance training only effective at slow to medium velocities ( adds resistive force and tension) Functional activities done at higher velocity to add power Isokinetic and plyometric at high velocity |
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Periodization: Preparation Competition Recuperation |
Preparation: lower loads, higher reps and sets Competition: high loads, less sets Recuperation: lower loads, lower sets |
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Integration of function is balanced by what? |
Balance of stability and active mobility, balance of strength, power, endurance |
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Three types of resistance |
Manual/mechanical I isometric Dynamic |
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Three types of resistance |
Manual/mechanical I isometric Dynamic |
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Manual versus mechanical resistance |
Manual is therapist, mechanical is weights, machines |
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Isometric resistance includes (3) |
Muscle setting exercises Stabilization exercises Multi angle isometrics ( strengthen muscles at a variety of angles) |
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What is the rule of tens |
10 second contraction for 10 repetitions with a 10 second rest in between.
Also, develop tension for two seconds maintain contraction for six seconds, decrease tension for two seconds |
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What are three examples of a constant in dynamic exercise?
Two examples of variable in dynamic exercise |
Free weights, machines, cuff weights
Theraband, therapist |
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What does DOMS mean |
Delayed onset muscle soreness
Usually diffuse/general Not a reason to stop therapy |
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Contraindications for resistance exercise |
New or sudden pain Acute inflammation Inflammatory disease ( like polio or MS) |
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Determinants of aerobic exercise program |
Frequency, intensity, time, type |
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How to calculate target heart rate |
220-age ( regular) 220-age-RHR ( .60 or .80) + RHR ( Karvanon) |
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What is the Borg scale? What areas do we want to work in? What does this measure? |
Perceived exertion ( RPE) Work in the 12 to 16 range (somewhat hard or hard) 17-20 range is for athletes Measures dyspnea or difficulty breathing There is a .5 to 10 scale as well ( modified Borg) |
