Studied by 4 people
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)
