APK4125 Lab 8: Muscular Fitness

Muscular fitness is a composite term including multiple facets of overall ?

muscular ability

The three main components of muscular fitness are:

-strength (health-related)

-endurance (health-related)

-power (skill related)

Strength is the ability of a muscle group to develop ? against a ? in a single contraction

-contractile force

-resistance

Endurance is the ability of a muscle group to exert ? for extended periods of time

submaximal force

Power is the ability of a muscle to exert force per ? or the ? of performing work

-unit of time

-rate

? is a major portion of the body

On average it makes up over ?% of an individual's bodyweight

-Skeletal muscle

-40%

There are over ? muscles that are vital to movement, metabolism, communication, posture, balance, heat production, breathing, and many other functions

600 muscles

In general, exercise that improves musclar fitness (i.e., resistance training) enhances the following: (5)

-bone mass

-glucose tolerance

-musculotendinous integrity

-activities of daily living

-FFM and RMR

Bone mass prevents against ?

ostoeporosis

Glucose tolerance prevents against ?

metabolic disorders

Musculotendinous integrity prevents ?

injury

FFM and RMR are related to ? when it comes to muscular fitness

weight management

Muscle performance adaptations to resistance training

-muscular strength:

-muscular endurance:

-muscular power:

-increases

-increases

-increases

Muscle enzyme adaptations to resistance training

-phosphagen system enzyme concentration:

-phosphagen system enzyme absolute levels:

-glycolytic enzyme concentrations:

-glycolytic enzyme absolute levels:

-may increase

-increase

-may increase

-increase

Muscle substrates adaptations to resistance training

-ATP concentration

-ATP absolute levels

-CP concentration

-CP absolute levels

-ATP and CP changes during exercise

-Lactate increases during exercise

-may increase

-increase

-may increase

-increase

-decrease

-decrease

Muscle fiber characteristics adaptations to resistance training

-Type I CSA

-Type II CSA

-% Type IIa

-% Type IIx

-% Type I

-increases (type I)

-increases

-decreases

-no change

Body composition adaptations to resistance training

-% fat

-fat-free mass

-metabolic rate

-likely decreases

-increases

-likely increases

Neurological changes adaptations to resistance training

-EMG amplitude during MVC:

-Motor unit recruitment:

-Motor unit firing rate:

-Cocontraction:

-likely increases

-likely increases

-increases

-decreases

Structural changes adaptations to resistance training

-connective tissue strength:

-bone density/mass:

-likely increases

-likely increases

The extent to which a client sees individual adaptations to resistance training is dependent on the type of ? they perform

training (i.e. number of reps, the sets, % of load, rest time etc.)

Difference between chronic aerobic training and chronic resistance training adaptations (table)

2 types of muscle contrations

-static (isometric)

-dynamic (includes both an eccentric and concentric component)

Dynamic muscle contraction can further be broken down into 4 categories

-auxotonic (dynamic constant external resistance (DCER))

-dynamic variable external resistance (DVER)

-isotonic

-isokinetic

Isometric is a muscular contraction in which the velocity is ? and the length of the muscle ?

-0

-does not change

Auxotonic is a muscular contraction against ? in which the velocity is ?, the length of the muscle ?, and the tension or force requires changes due to ? or ?

-resistance

-not constant

-changes

-increasing load or difference in leverage

Isotonic is a muscular contraction against ? in which the velocity is ?, the length of the muscle ?, and the tension or force required ?

-resistance

-not constant

-changes

-stays the same

Isokinetic is a muscular contraction against ? in which the velocity is ?, the length of the muscle ?, and the tension or force required ?

-resistance

-constant

-changes

-changes

Equipment options for static strength testing (3)

-isometric dynamometers

-cable tensiometers

-load cells

Equipment options for dynamic-constant resistance strength testing (2)

-free weights (e.g., dumbells)

-exercise machines

Equipment options for dynamic-variable resistance strength testing (2)

-exercise machines (depends)

-rubber bands

Equipment options for isokinetic strength testing (1)

-isokinetic dynamometer

Measure for static strength testing

max voluntary contraction (MVC) (kg)

Measure for dynamic-constant resistance strength testing

Force in newtons or 1-RM (lbs or kg)

Measure for dynamic-variable resistance strength testing

not recommended

Measure for isokinetic strength testing

peak torque (ft-lbs or Nm)

Biodex machines cannot do ? motions

compound

Isokinetic dynamometers

Provide accurate assessments of all components of muscular fitness (strength, endurance, and power)

With a biodex system 4 (isokinetic dynamometer), the speed is kept at a ? velocity

constant, preselected velocity

Any increase in muscular force (measured by the biodex) produces an increased ? rather than ? of the limb

-resistance

-acceleration

Isokinetic dynamometers have a range of velocity from ? to ? degrees per second

0 to 300

? ratios are easily measure with isokinetic dynamometers

agonist/antagonist

Historically, measures of ? between ? have been used to determine when an athlete can return to play

strength between limbs

(Isokinetic testing)

Speed setting for strength

30 or 60 degrees per second

(Isokinetic testing)

Speed setting for endurance

120-180 degrees per second

(Isokinetic testing)

Speed setting for power

120-300 degrees per second

(Isokinetic testing)

Protocol for strength

-? submax practice trials followed by ? max trials

-2 submax

-3 max

(Isokinetic testing)

Protocol for endurance

? maximal trial(s)

1

(Isokinetic testing)

Protocol for power

-? submax practice trials followed by ? max trials

-2 submax

-3 max

(Isokinetic testing)

Measure for strength

peak torque (ft-lb or Nm)

(Isokinetic testing)

Measure for endurance

number of repetitions until torque reaches 50% of initial torque

(Isokinetic testing)

Measure for power

peak torque (ft-lb or Nm)

The gold standard for measuring dynamic strength is with a ? and ?

linear transducer and force plates

*however, these pieces of equipment are expensive and not practical

The most common method of dynamic testing is the ?

one repetition maximum (1-RM)

A 1-RM is the max weight that can be lifted for ? of the movement through the ?

-one complete repetition

-full range of motion

A 1-RM truly only measures the maximum strength at the ? in the ROM, this point also coincides with what is labeled the ?

-weakest point

-sticking point

The weakest points in the ROM are the product of ? for a muscle and the ? it moves and then the changes in the ? throughout the range of motion

-length tension relationship

-joint

-moment arm

When performing dynamic strength assessments, they can be performed with ? or ?

free weights or machines

Free weights pros and cons

-require more ? to stabilize body parts and maintain ?

-? needed

-less ? in testing because of the greater amount of ? to control

-not ideal for ?

-ideal for client who want to improve at ?

-require more neuromuscular coordination to stabilize body parts and maintain balance

-spotter(s) needed

-less reliability in testing because of the greater amount of variables to control

-not ideal for beginners

-ideal for client who want to improve at a specific exercise

Dynamic constant resistance exercise machines pros and cons

-no ? needed

-limit ? and ?

-? weight increments...potentially less accurate

-not useful for individuals with very ? limbs or very ? limbs/body circumferences

-no spotter(s) needed

-limit joint ROM and plane of movement

-large weight increments...potentially less accurate

-not useful for individuals with very short limbs or very large limbs/body circumferences

The primary role of the spotter is to help protect the lifter from ?

injury

Free-weight exercises that require one or more spotters include...(4)

-bar moving over the head

-on the back

-in front of the shoulders

-passing over the face (e.g. bench press, squats, lying tricep extension)

The spotter should be at least as ? and at least as ? as the client performing the exercise

-strong

-tall

Overhead exercises and exercises where the bar is placed on the? or in front of the ? should ideally be performed inside a ?

-back

-shoulders

-power rack

When spotting over-the-face exercises, use an ? grip that is ? than the client's when grasping the bar to lift or lower it

-alternated

-narrower

When spotting heavy loads, establish a stable ? and a ?-back position

-base of support

-flat-back

For dumbbell exercises, spot at the ? instead of spotting at the ? for pressing and pushing exercises

-wrists

-elbows

When spotting, don't assist the lift until the ? velocity is ? and starting to move ?, or the lifter asks for help

-concentric velocity

-0

-eccentrically

General procedures for a 1-RM assessment

If you are testing a client for overall fitness and health and they are planning on doing extensive ? training you may want to perform a ? battery

-resistance training

-multi-1RM test

Vivian Heyward proposed a 6-test battery including:

benchpress

bicep curl

lat-pull down

leg extension

leg curl

leg press

With multi 1-RM tests, a max is determined in each lift and then ?-to ?-mass ratios are calculated for each lift

strength-to-body

Multi 1-RM Test battery categorization chart

Dynamic muscular endurance testing tests the ability of a muscle group to:

-execute ? contractions over a period of time sufficient to cause ? fatigue

-maintain a specific % of the ? or ? for a prolonged period of time

-repeated

-muscular fatigue

-MVC

-1-RM

There are multiple studies that show a strong relationship between muscular ? and muscular ?

strength and endurance

Both muscular strength and endurance rely on ? metabolism, strong and coordinated ?

-anaerobic

-neuromuscular recruitment

Aerobic endurance uses ? metabolism and is a measure of ?

-aerobic

-the entire body

Muscular endurance uses ? metabolism and is ? specific

-anaerobic

-muscle/joint

There is a much stronger relationship between muscular ? and muscular ?, than muscular ? and aerobic ?

-muscular strength and muscular endurance

-muscular endurance and aerobic endurance

When performing dynamic muscular endurance, it can be measured in two categories: ?

absolute muscular endurance and relative muscular endurance

Absolute muscular endurance is the number of reps performed at ?

a given resistance

ex: YMCA bench press test

Relative muscular endurance is the number of reps performed at ?

a % of max (pre and post-testing)

ex: dynamic muscular test battery (7 exercises with load prescribed based off bodyweight of client, maximum number of 15 repetitions performed for each exercise)

The YMCA bench press test is an ? muscular endurance test that is ? bearing

-absolute

-non-weight

The YMCA bench press test uses a standard bench press, a ? pushing exercise used for developing muscular fitness in the ?, ?, and elbow ? muscles

-multi-jointed

-chest

-anterior shoulder

-elbow extensor muscles

This test can be beneficial for assessing ? and can be correlated to ? even estimating bench press 1-RM with equations

-upper body muscular endurance

-upper body muscular strength

YMCA bench press 1-RM estimation equations

Males: 1-RM (kg) = (1.55 x YMCA bench press test reps) + 37.9

Females: 1-RM(kg) = (0.31 x YMCA bench press test reps) + 19.2

YMCA bench press test protocol

For YMCA bench press test, men use ?lbs and women use ?lbs

-80lbs for males

-35lbs for females

For YMCA bench press test, set the metronome cadence at ? beats/min to establish a rate of ? repetition per minute

-60 beats/min

-30 repetitions per minute

The most typical piece of equipment when performing isometric testing is a ?

spring-loaded handgrip dynamometer

Spring-loaded handgrip dynamometer typically ? and ?kg

0 and 100kg

With spring-loaded dynamometers, as force is applied to the instrument, a spring is ? and moves an ?

-compressed

-indicator needle

Studies have shown a correlation between ? strength and ? muscular strength tests

-hand-grip

-dynamic

Anatomical landpoint for spring-loaded handgrip dynamometers is ?

second phalanx

Body position for assessing strength using a handgrip dynamometer

-adjust ? size

-individual ?

-shoulder ? and ? rotated

-elbow ? or flexed at ?

-forearm in ? position

-adjust handgrip size

-individual stands

-shoulder adducted and neutrally rotated

-elbow straight or flexed at 90

-forearm in neutral position

Squeeze hand dynamometers as hard as possible using one brief ? contraction and NO ?

-maximal

-extraneous body movement

With a handgrip dynamometers, do ? trials per hand, with ? min rest between trials

-3 trial

-1 min rest

Use ? value as ? strength when using a handgrip dynamometer

-best value

-static

Protocol for handgrip dynamometer

Isometric grip strength norms