1
Q
What are the three elements of muscle performance?
A
- Strength
- Endurance
- Power
2
Q
______ ______ = ability of neuromuscular system to produce, reduce and control forces during functional activities.
A
functional strength
3
Q
_____ = maximum force that a muscle or muscle group can generate
A
strength
4
Q
_______ = ability of a muscle or muscle group to repeat or sustain force.
A
endurance
5
Q
______ = ability to produce a force quickly.
A
power
6
Q
What can power be broken down into?
A
- Anaerobic power
2. Aerobic power
7
Q
What are 5 examples of ways to measure strength?
A
- Dynamometry
- Manual muscle tests
- 1-rep max
- Functional testing
- Cable tensiometry
8
Q
Isokinetic dynamometers can measure muscular ________.
A
endurance
9
Q
Fatigue tests = when performance on repeated testing falls below ___% max voluntary contraction.
A
50
10
Q
What are 5 examples of measurements of muscular power?
A
- Vertical jump test
- Single leg hop for distance
- Power clean
- Med ball throw for distance
- Margaria-Kalamen power test
11
Q
What are 7 factors that influence muscle performance?
A
- Structural
- Neurological
- Metabolic
- Psychological/cognitive
- Disuse/deconditioning
- Aging
- Injury and disease
12
Q
_______ = age related loss of skeletal mass, strength, and quality
A
sarcopenia
13
Q
Decrease in muscle mass begins as early as age ____.
A
25
14
Q
Strength declines = ___% per decade in 50’s and 60’s and by ___% per decade thereafter.
A
15;30
15
Q
By age 80, ___% of muscle is lost.
A
50
16
Q
Is power, strength or endurance least effected by aging?
A
Endurance
17
Q
What are 5 CI’s to resistance exercise?
A
- Acute inflammation/inflammatory disease
- Joint effusion
- Severe CV disease
- Fracture
- Joint/muscle pain during AROM or isometric testing
18
Q
What are 3 pre-exercise precautions?
A
- Medications and general health status
- Fatigue/inadequate recover
- Nutrition/hydration
19
Q
What are 2 considerations during resistance exercise?
A
- Proper execution
2. Reports of pain, dizziness, or unusual shortness of breath
20
Q
What are 2 follow up considerations with resistance exercise?
A
- Cool down
2. Expected and unexpected sensations
21
Q
What are 5 adaptations to resistance exercise?
A
- Neurological
- Morphological
- Hormonal
- Connective tissue
- Other (metabolic and vascular)
22
Q
___________ adaptations = source of initial rapid strength gains in 1st 4-8 weeks
A
neurological
23
Q
What are 4 examples of neurological adaptations within the first few weeks of resistance training?
A
- Increased number of MU’s recruited
- Increased rate and synchronization of MU recruitment
- Motor learning
- Improved coordination
24
Q
What are 3 morphological adaptations to resistance exercise?
A
- Hypertrophy
- Hyperplasia (debated)
- Fiber type adaptations
25
What 5 hormones are critical to tissue growth and remodelling during the acute hormonal response to resistance exercise?
1. Testosterone
2. Insulin
3. GH
4. Catelcholamines
5. Cortisol
26
The tensile strength of tendons and ligaments increase within the body of these tissues and at their attachment to _____.
bone
27
_____ and ______ thick in response to resistance training.
fascia; cartilage
28
What 3 things increase in borns in response to resistance exercise?
1. BMD
2. Bone diameter
3. Strength
29
In response to resistance training there is a relative ______ in mitochondrial density.
decrease
30
There is an _______ storage capacity of E substrates in response to resistance training.
increase
31
In response to resistance exercise, there is a relative _______ in capillary bed density.
decrease
32
Although there is no difference in strength relative to CSA between genders, males have a greater _______ amount of hypertrophy.
absolute
33
Males have __-__X greater levels of testosterone.
20-30
34
Overall, women are ___% weaker in terms of absolute muscle strength.
40
35
In terms of absolute muscle strength, women UE are __% weaker than mens.
45%
36
In terms of absolute muscle strength, women LE are __% weaker than mens.
30
37
What are the 4 training principles?
1. Overload
2. Specificity
3. Reversibility
4. Individuality
38
Detraining occurs within ___-___ weeks after stopping resistance training
1-2
39
The greatest magnitude forces in muscle occur when an external force exceeds that produced by the muscle and the muscle lengthens, producing an _________ contraction and ________ work.
eccentric; negative
40
What are 3 unique features of eccentric exercise?
1. Efficiency
2. Muscle damage
3. Repeated bout effect
41
Eccentric contractions = force __-__X that of concentric.
2-3
42
Eccentric contractions have lower _______ demand compared to concentric.
metabolic
43
Eccentric contractions have _____ motor units recruited for a given load compared to concentric, thus ______ force per active motor unit.
fewer; greater
44
With an acute bout of eccentrics, biopsy shows damage to muscle cell, contractile and cytoskeletal elements of the muscle fibre - leads to myofibril _______ and ________.
necrosis; inflammation
45
When does inflammation peak after a single bout of eccentrics?
48-72 hours
46
Acute adaptation may occur due to EIMD and the repeated bout effect via what 4 mechanisms?
1. Change optimal muscle length
2. Groups of fragile, stress-susceptible fibres reduced after first bout of eccentrics, leaving the stronger fibres
3. Changes at MU level
4. Changes at NMJ
47
Chronic use of eccentric contractions results in __________ adaptation.
protective
48
What may chronic adaptation resulting in increase muscle spring stiffness be due to ?
Change sin muscle protein titin
49
The length tension curve will shift to the ___ with eccentric training.
right
50
What does a length tension curve shift to the right result in ?
1. Muscle fibres operate at longer lengths while avoiding descending limb of curve
2. Increase in stability at longer lengths
3. Peak tension will occur at longer lengths
51
What are 5 clinical adaptations of eccentric training?
1. Rehabilitation and injury prevention
2. Tendinopathy
3. Athletic performance
4. Elderly population
5. Increased flexibility
52
What two optimal adaptations in tendons are seen due to eccentric training?
1. Increased tensile strength
| 2. Improve energy storage capability
53
What are the 4 different types of resistance exercise?
1. Manual resistance
2. Isometric exercise
3. Dynamic exercise
4. Circuit resistance training
54
___% of max voluntary contraction to improve strength in isometric exercise.
60
55
How long should you hold an isometric exercise?
6-10s
56
When performing an isometric exercise, apply resistance at ___-___ diff points in ROM if doing multiple angle isometrics.
4-6
57
During isometric exercise, emphasize ______ during contraction.
exhalation
58
During dynamic constant resistance exercise, a muscle is challenged maximally at one point in the ROM, which is known as the ______ _____.
sticking point
59
With dynamic ______ resistance exercise, the goal is to vary the resistance throughout the exercise to maintain a _______ force.
variable; constant
60
What are the 5 types of dynamic resistance exercise?
1. constant
2. variable
3. elastic
4. isokinetic
5. body weight
61
Is there possibly more joint shear in OKC or CKC exercises?
OKC
62
Does OKC or CKC have better isolation ?
OKC
63
Does OKC or CKC encourage internal stabilization?
CKC
64
Is OKC or CKC exercises easier to cheat in with substitute motions?
CKC
65
What are 3 general ACSM recommendations for basic workout structures?
1. Multi-joint before single-joint exercises
2. Large before small muscle group exercises
3. Higher before lower intensity exercises
66
What are 5 training variables?
1. Load
2. Volume
3. Rest intervals
4. Repetition velocity
5. Frequency
67
______ = 0-60% of 1RM
power
68
_____ = 60-70% (novice), 80-100% (advanced) of 1RM
strength
69
_______ = 70-85% (novice), 70-100% of 1RM
hypertrophy
70
_______ = < 70% of 1RM
endurance
71
________ = sets x reps x loads
volume
72
_______ = 1-3 sets, 3-6 reps
power
73
_______ = 1-3 set, 8-12 reps (novice); 2-6 sets, 1-8 reps (advanced)
strength
74
________ = 1-3 sets, 8-12 reps (novice); 3-6 sets, 1-12 reps (intermediate)
hypertrophy
75
______ = 2-4 sets, 10-25 reps
endurance
76
How long of a rest interval should you take for power, strength and hypertrophy training? For endurance?
2-3 min; 30s - 1min
77
ACSM recommends ____ to _______ repetition velocity for novices.
slow - moderate
78
Repetition velocity for novices = __:__ ratio conc:eccen
2:4
79
How often should someone workout out a week for maintenance?
1-2 X
80
What are 4 rehab goals?
1. Recruiting the correct muscle
2. Motor learning
3. Activation and movement patterning
4. Using low load when tissue health is impaired
81
________ = a temp decline in physical performance associated with cumulative fatigue in healthy individuals participating in high intensity, high volume exercise programs with inadequate rest intervals .
overtraining
82
__________ = breaking up training program into period and building systematic variation in exercise intensity and reps, sets or frequency at regular intervals over a specified period of time.
periodization
83
ACSM recommends __-__lbs progression for UE and __-__ lbs progression for LE.
2-10; 5-15
84
When prescribing exercises for pt's, we should consider frequency in relation to what three things?
1. The integrity of the tissue/pt
2. The volumes prescribed
3. The goals of your exercise program
85
________ = stretch-shortening cycle-lengthening movement (eccentric) quickly followed by a shortening movement (concentric)
plyometrics
86
A shorter ________ phase leads to more effective and powerful plyometric movement b/c stored E is used efficiently.
amortization
87
What are 3 CI's to plyometrics?
1. Inflammation
2. Pain
3. Sig joint instability
88
Plyometrics require sufficient foundation of _____, _____ and ______ coordination.
strength; core; balance
89
Plyometrics should be used in the ________ stages of rehab.
advanced
90
Adequate rest ie. __ session per week with ___-___ hours rest between plyometric sessions.
2; 48-72
91
In order to be ready for plyometric exercises, ensure muscular strength and endurance on effected side are within ___% of strong side.
20%
92
Plyometrics for beginners = ___-___ contacts/session
80-100
93
Plyometrics for intermediate = ___ -____ contacts/session
100-120
94
Plyometrics for advanced = ____-____ contacts/session
120-140
95
Loss of _____ increases the risk of falls, limits mobility and function, and may reduce independence and QOL
strength
96
The goal of PA and bone health during childhood and adolescence = bone mass ______.
accrual
97
Bone mass peaks at age ___.
20
98
Mode to increase bone mass = ________ activities.
impact
99
The goal of PA and bone health during adulthood = bone mass ______.
maintenance
100
The goal of PA and bone health during adulthood with osteopenia/osteoporosis = bone mass ______ and ____ prevention.
maintenance; fall
