General Principles of Exercise Prescription: Muscular Fitness

Skeletal Muscles

600+ muscles varying in shape and size.

Sarcomere

Smallest contractile unit made of proteins.

Myofibril

Structure composed of many sarcomeres.

Fascia

Connective tissue providing muscle stability and flexibility.

Muscle Types

Three types: skeletal, smooth, cardiac.

Skeletal Muscle

Voluntary muscle, striated in appearance.

Smooth Muscle

Involuntary muscle forming internal organs.

Cardiac Muscle

Involuntary muscle found in the heart.

Muscle Bundles

Fasciculi covered by perimysium.

Endomysium

Connective tissue surrounding individual muscle fibers.

Sarcolemma

Membrane enclosing muscle cell contents.

Actin

Thin filament involved in muscle contraction.

Myosin

Thick filament forming cross bridges in contraction.

Sliding Filament Theory

Actin slides over myosin during muscle contraction.

All-or-None Principle

Muscle fibers contract fully or not at all.

Agonists

Primary movers in joint actions.

Synergists

Accessory muscles assisting in joint movement.

Antagonists

Muscles opposing movement of agonists.

Type I Fibers

Slow twitch, high endurance, low force.

Type II Fibers

Fast twitch, high force, low endurance.

Size Principle

Recruitment from smallest to largest motor units.

Motor Unit

Motor neuron and the muscle fibers it innervates.

Concentric Contraction

Muscle shortening during contraction.

Eccentric Contraction

Muscle lengthening during contraction.

Isometric Action

Muscle loaded with no joint movement.

Muscular Fitness

Collective term for strength, endurance, and power.

Muscular Strength

Maximum force exerted by muscles during contraction.

Muscular Endurance

Ability to sustain repeated muscle contractions over time.

Muscular Power

Rate of performing work; strength applied quickly.

Older Adults

Individuals aged 65 years and above.

Power Training

Training to enhance muscle power, especially in older adults.

Resistance Exercise Frequency

Train major muscle groups 2-3 times per week.

48 Hours Rest

Minimum recovery time between sessions for same muscle group.

Whole Body Training

Training all muscle groups in a single session.

Split Training Routine

Training selected muscle groups across multiple sessions.

Multijoint Exercises

Exercises targeting multiple muscle groups simultaneously.

Single Joint Exercises

Exercises focusing on one specific muscle group.

Agonist Muscle

Muscle primarily responsible for movement during exercise.

Antagonist Muscle

Muscle that opposes the action of the agonist.

Resistance Training Equipment

Tools like weights, bands, and machines for strength training.

Compound Exercises

Exercises involving multiple joints and muscle groups.

Core Muscle Exercises

Exercises targeting abdominal and back muscles for stability.

Muscle Imbalances

Unequal strength between opposing muscle groups, risking injury.

Variable-Resistance Devices

Equipment adjusting resistance throughout the range of motion.

Strength Curve Types

Ascending, descending, and bell-shaped strength curves exist.

Resistance Training Modalities

Various methods and equipment used for resistance training.

Resistance Bands

Elastic bands used for strength training and rehabilitation.

Volume of resistance exercise

Total sets and repetitions for muscle training.

Sets

Number of times an exercise is performed.

Repetitions

Number of times a specific exercise is completed.

Rest interval

Time taken to recover between sets.

Muscle fatigue

Point at which muscles can no longer perform.

One repetition maximum (1-RM)

Maximum weight lifted for one complete repetition.

Resistance training intensity

Amount of weight used relative to 1-RM.

Muscular endurance

Ability to sustain repeated muscle contractions.

Proper form

Correct technique during exercise execution.

Controlled movements

Deliberate and steady execution of exercises.

Full range of motion (ROM)

Complete movement through a joint's full capability.

Concentric phase

Muscle shortening during lifting phase of exercise.

Eccentric phase

Muscle lengthening during lowering phase of exercise.

Valsalva maneuver

Forced exhalation against a closed airway.

Training for novices

Single set significantly improves strength for beginners.

Older adults training

Begin with 10-15 reps at 40%-50% 1-RM.

Muscle group training

Focus on specific muscles with targeted exercises.

Resistance exercise recommendations

Guidelines for sets, reps, and intensity.

Deconditioned individuals

Those with low fitness levels needing gradual training.

Exercise variety

Using different exercises to prevent mental staleness.

Higher repetitions

15-25 reps for endurance-focused training.

Adaptation to resistance training

Adjustment period before increasing intensity or volume.

Progressive Overload

Increasing resistance or training frequency for muscle growth.

Maintenance Training

Training once a week maintains strength if intensity is constant.

FITT Principle

Framework for designing exercise programs: Frequency, Intensity, Time, Type.

Periodization

Systematic variation in training volume and intensity.

Hypertrophy Phase

Focus on muscle size increase through resistance training.

Strength/Power Phase

Emphasizes maximal strength and explosive power development.

Peaking Phase

Preparation for competition with optimal performance focus.

Recovery Phase

Allows muscles to recuperate and adapt post-training.

Macrocycle

Long-term training plan, typically one year.

Mesocycle

Medium-term training phase, usually 4-6 months.

Microcycle

Short-term training phase, lasting 1-4 weeks.

Linear Periodization

Gradual increase in intensity with decreasing volume.

Reverse Linear Program

Decreases intensity while increasing volume for endurance.

Nonlinear Periodization

Varies intensity and volume within the same week.

Daily Undulating Periodization (DUP)

Flexible training approach with varying daily stimuli.

Unplanned Nonlinear Periodization

Workout schedule based on daily readiness to train.

Spotting Procedures

Safety measures for assisting during resistance exercises.

Flexibility Exercises

Improve joint range of motion through regular stretching.

Chronic Improvement

Long-term benefits from consistent flexibility training.

Postural Stability

Balance and posture enhanced by flexibility and resistance.

Stretching Frequency

At least 2-3 times per week for effectiveness.

Static Stretching

May decrease muscle strength and power short-term.

Range of Motion (ROM)

Improved through flexibility exercises acutely and chronically.

Warm Muscles

Flexibility exercises are most effective when muscles are warm.

Flexibility Exercise Volume

60 seconds per joint recommended for flexibility exercises.

Stretch Duration

Hold stretches for 10-30 seconds to tightness.

Older Adults Stretching

Hold stretches for 30-60 seconds for effectiveness.

PNF Techniques

Involves isometric contraction followed by static stretching.

Ballistic Stretching

Uses momentum to produce muscle stretches.

Dynamic Stretching

Gradual transition between body positions with repeated movements.

Active Static Stretching

Uses agonist muscle strength to hold stretched position.