370 STRENGTH TRAINING & MUSCULAR FLEXIBILITY (7&8)

what are three benefits of muscular strength and endurance?

good health

improved functional capability

better QOL

what are the benefits of a strength program?

builds muscle strength, endurance, and power

improves tendon and ligament strength

leads to a higher resting metabolic rate

aids in weight. loss and weight management

reduces injury risk

improved bone density

reduces cardiovascular disease risk

helps control blood sugar

improves overall health

increases muscle mass and resting metabolism

improves body comp

helps control blood sugar

enhances QOL

strength training decreases fatty tissue where?

around muscle fibers

what does ADL mean?

activities of daily living

behaviors that people normally do to function

what does IADL mean?

independent activities of daily living

which is harder, ADL or IADL?

IADL

they are higher level activities

what is sarcopenia?

atrophy of muscles

(a large amount that affects function)

what is the primary outcome of strength training?

increase in muscle mass and size

what does an increase in muscle mass and size result in?

higher resting metabolism

what causes a declining metabolism?

sedentary living

what is sarcopenia related to?

age

(and injury)

what is the definition of resting metabolism?

amount of energy (mL of O2/min of total cals per day) an individual requires during resting conditions to sustain proper body function

is muscle quality the same for men and women?

yes

do men or women have more muscle fibers?

men

why is it easier for men to gain muscle?

testosterone (increases potential for individual muscle fibers to hypertrophy)

they also have more muscle fibers

what are anabolic steriods?

a synthetic version of male hormones (testosterone) that promotes muscle development and hypertrophy

what is muscular strength?

the ability of a muscle to exert maximum force against resistance

how is muscular strength measured?

one rep max (1RM)

1RP can be a calculation

what is muscular endurance?

the ability of a muscle to exert submaximal force repeatedly over time

what is the usual amount of max reps?

20

what correlations does the hand grip test have?

weak correlation to the overall body strength

strong correlation to fragility

what are3 ways to assess muscular strength and endurance?

hand grip strength test

muscular endurance test

muscular strength and endurance test

what is myofibrillar hypertrophy?

result of increase synthesis of myosin and actin filaments

how long does it take to get actual hypertrophy?

about 6 weeks

what is sarcoplasmic hypertrophy?

an increase in sarcoplasm

results fro training with lower resistances and higher reps

what is a concentric contraction?

force production with shortening of the muscle

what is an eccentric contraction?

force production with lengthening of the muscle

how does neural function affect muscular fitness?

in the first two weeks, neural function is enhanced which allows for significant strength increases

improved neuron stimulation and muscle fiber recruitment related

slow twitch fibers

have a greater aerobic capacity

endurance

fast twitch fibers

greater anaerobic capacity and produce more force

power

what is overload?

increased intensity, repetitions, speed of repetitions, and volume (reps)

decreased rest

what is specificity of training?

targeting of certain muscles

what is the training volume?

sum of all repetitions multiplied by resistances used during a strength training session

what is periodization?

systematically altering training variables over time

what are the variables that can be altered in exercise?

resistance, number of repetitions, number of sets, and number of exercises

what are the two modes of training?

isometric: muscle contractions with no movement

dynamic: muscle contractions with movement

what are the two types of muscle contractions?

concentric

eccentric

what are some advantages of free weights?

more variability, cost, variety, portability, balance, and coordination

what are some advantages of machines?

safety, ease of use, isolation, variable resistance, less time required, flexibility improvements

what is the recomended resistance (intensity)?

use about 80 of maximum for 8-12 reps

how many sets per exercise are recommended?

2-4

what is the recommended frequency?

2-3 times per week

what is the lowest maximum capacity you can use to achieve hypertrophy?

60%

what a types of exercise variations in relation to the body?

multiple joints (shoulder exercise) vs. single joints (bicep flexion)

bilateral and unilateral

what generates the greatest amount of force in the shortest amount of time?

plyometrics

what are the dietary guidelines for strength development

pre-workout snack combining carbs and proteins (about 30 mins before)

post-workout snack similar to pre

meal or second snack after an hour

about how long do muscles continue to consume cals after workout?

1 hour

what does core strength training incorporate?

abdominal, hip, and spinal muscles

contributes to better posture and balance

what does pilates exercise system incorporate?

increasing muscle length

improving muscle tone

what do stability exercise balls target?

abdominal, hip, chest, and spinal muscles

what do elastic-band resistive exercises incorporate?

constant resistance training using elastic band of tubes

advantages: low cost, versatility, variety, portability

what should the ratio be for carbs to proteins for a snack?

4:1

how long should you allow between strength training sessions?

48 hours

what are the benefits of muscular flexibility?

maintains healthy muscles and joints

improves mental health

relives muscle cramps

improves posture and prevents low back pain

relieves chronic pain

reduces falls

what is the definition of flexibility?

the achievable range of motion at a joint or group of joints without causing injury

what can poor posture lead to?

subsequent aches and pains that lead to limited painful joint movement

what can improper alignment of vertebral column and pelvic girdle lead to?

low back pain

what is subluxation?

partial dislocation of a joint

define streching.

moving joints beyond the accustomed range of motion

what does a regular stretching program do for you?

increases circulation

prevents low back pain

improves personal appearance

what are less normal things that streching can be prescribed for?

dysmenorrhea (painful menstruation)

general neuromuscular tension (stress)

knots (trigger points) in muscles and fascia

what are the factors that affect flexibility?

joint structure (mobile? bulky bones??

adipose tissue

muscular elasticity and genetics

body temp (when warmer joints stretch easier)

age (younger people stretch easier)

gender (women are usually more flexible as they have estrogen; during period, when estrogen peaks, that is usually when women are strechiest)

level of physical activity

what is plastic elongation?

permanent lengthening of soft tissue

what is elastic elongation?

temporary lengthening of soft tissue (injury)

what are the tests to assess flexibility?

sit-and-reach test (modified versions as well)

total body rotation test

shoulder rotation test

back scratch test

what are the modes of stretching?

static stretching: slow sustained stretching

acitive: position held by strength of muscle (yoga)

passive: external force applied

ballistic stretching: bouncing motion to achieve greater degree of stretch

dynamic stretching: uses speed of movement, momentum, and active muscular effort

controlled ballistic stretching: slow bouncing

proprioceptive neuromuscular facilitation (PNF): based on contract and relax, requires assistance, repeated isometric contraction, multiple planes of motion

how long should you usually hold a static stretch?

30 seconds

what are the two sensory organs (proprioceptors) that protect muscles from injury?

muscle spindles

golgi tendons

how do muscle spindles protect muscles?

detect changes in muscle length

how do golgi tendons protect muscles?

limits the amount of tension generated

what are contraindicated exercises?

when exercises are performed incorrectly, done too much, or there is a pre-existing condition increasing risk for harm

how much of the population experiences back pain?

60-80 percent

what are 4 causes of low back pain?

physical inactivity

poor postural habits and body mechanics

excessive body weight

psychological stress

what are common faulty and improper body mechanics used that cause low back pain?

prolonged static postures

repetitive bending and pushing

twisting a loaded spine

prolonged sitting with little movement

the brain is “hardwired” to which muscles?

back muscles

how can blood vessels be constricted in the back

tightening which throws the back out of alignment

stress increases the release of ______ that is linked to injuries

hormones

definition of posture.

relationship between body parts

what are treatment options for low back pain?

pain meds

exercise therapy

stretching exercises

core-strengthening exercises

yoga

spinal manipulation

surgery

how does a bacterial infection cause back pain?

causes swelling and tissue damage

t/f:

exercise is medicine

TRUE

back pain is considered chronic after how long?

12 weeks/3 months

what is text neck?

shoulders and neck rounded down

what is Qigong?

uses exercise to enegize the body, mind, and spirit to help improve health and well being

helps open flow of energy and Qi (inner energy) to flow smoothly through body

what is Tai Chi?

form of chinese martial art

moving meditation

creates harmony between mind and body and allows Qi to flow smoothly and powerfully through body

what does tai chi incorporate?

movement control

body structure

loose joints

mental quietness (jing)