KNES 478 - Midterm Review (Part I)

lectures 1-3

Who was Thomas de Lorme + what did he contribute?

• soldier + physician diagnosed with rheumatic fever as a child

• used strength training to rebuild his physical capacity

• incorporated his knowledge as a physician + experience with strength training to rehabilitate injured soldiers

• PRE → progressive resistance exercise (NOT heavy resistance training)

• defined repetition maximum (RM) → used the 1RM and 10RM

• introduced the idea of tailoring muscle load → picking someone’s RM that corresponds to their specific load that would allow them to reach momentary failure for 10 RM

What did Thomas de Lorme suggest the problem was with traditional rehab?

the focus on strength endurance instead of muscle power

What was De Lorme’s protocol?

• initial → 5-7 sets for 10 reps, 70-100 reps per workout with increasing loads

• new protocol → 3×10 reps at 50%, 75% + 100% of 10RM, 20-30 reps per session

What is repetition maximum (RM)?

max number of reps performed at a given load with proper technique

i.e.: 10 RM = max weight that you can lift for 10 reps with proper technique

What is progressive resistance exercise for rehabilitation?

concept of skeletal muscle being progressively challenged → continuously increasing the weight, reps or intensity over time

What is the difference between an external load, a muscle’s load, and “just lifting heavy”?

external load → weight lifted

muscle’s load → what your muscle actually feels, depends on the movement, tempo, form, ROM, if muscle is contracting under control or if other muscles or joints are compensated

“just lifting heavy” → lifting heavy weights regardless of proper form/technique (using momentum, other muscles/joints compensating, no consistent tempo or lack of control)

What is the difference between weightlifting + powerlifting?

weightlifting: strength and power-based competition in which athletes compete to lift the greatest possible weight in the snatch and the clean + jerk

powerlifting: competition testing max muscle strength in a deadlift, squat + bench press (not a test of power, but powerlifters benefit from power training)

What are some of the reasons why resistance training matters?

• countermeasure against the effects of aging

• countermeasure against metabolic disease

• promotes functional retraining after injury

• training athletes for injury prevention

What are the characteristics of isometric muscle action (4)?

• muscle force = external load

• no change in external muscle length

• large force

• zero power

What are the characteristics of concentric muscle action (3)?

• muscle force > external load

• muscle shortens while producing tension

• less muscle force than maximal isometric muscle action (because holding muscle length constant allows for max # of cross-bridges to form)

What are the characteristics of eccentric muscle action (3)?

• muscle force < external load

• muscle lengthens while producing tension

• force in maximal eccentric muscle action greater than maximal isometric contraction

What is maximal strength?

maximal force or torque output specific to the muscle action, neural drive and muscle size

What is hypertrophy?

an increase in the physiological cross-sectional area or fibre area (more contractile protein)

What is explosive strength?

rapid force capacity measured as the rate of force development (RFD)

What is maximal power?

maximal muscle work rate (F x v)

What is strength endurance?

ability to sustain contractions with a minimum of 30% of 1 RM

What is time under tension (TUT)?

the length of time a muscle is under tension each set

reps per set × (eccentric + pause + concentric + pause)

What is momentary failure?

the lifter can no longer perform the repetition on their own with proper technique

What are assisted or forced repetitions?

the individual performs additional repetitions past momentary failure with the assistance of a spotter

What are negative repetitions?

completion of additional eccentric only repetitions after concentric momentary failure is reached (spotter required)

What are the 4 different measures of intensity?

1) RM method → individualized external load corresponding to a repetition bracket (e.g. 8-12 RM - hypertrophy, 1-5 RM - maximal muscle strength, 6 reps at 8 RM load)

2) percentage of 1RM → uses either a measured or predicted 1 RM and a corresponding percentage (e.g. 70% of 1 RM - hypertrophy, 85-90% of 1 RM - maximal strength, 30% of 1 RM - maximal muscle power)

3) RPE → subjective rating of effort level

4) repetitions in reserve (RIR) → defines how many reps should be left prior to momentary failure

How is 1 RM safely estimated? This method may _______________ 1 RM for untrained and endurance trained individuals and ______________ 1 RM for stronger individuals.

the relationship (linear) between external load + RM allows for prediction of 1 RM strength using 3 RM or 5 RM, tests a more familiar intensity range

overestimate, underestimate

The 1 RM continuum is ___________ specific and ____________ specific, and is highly influenced by ____________.

athlete, muscle group, training history

What is inter-set rest interval?

recovery time between sets (usually in seconds)

What is inter-session rest interval?

recovery time between workouts emphasizing the same muscles or movements (usually in hours)

What is a superset?

pairing of two exercises usually of the same muscle group with no rest

What is agonist/antagonist pairing?

pairing of two exercises involving opposite muscle groups usually with a short rest interval

What is velocity-based training?

prescription of intensity using the movement or barbell velocity - typically done with velocity bands

What is velocity loss method?

using a velocity monitoring tool, lifter is required to stop with a small velocity loss or a large velocity loss

What is ballistic training?

fast, power-focused actions where the object or the person is projected, e.g. medicine ball throws, dumbbell jump squats

What is accentuated eccentric?

emphasis on the eccentric phase through slow tempos, eccentric-overload, or eccentric movements emphasizing fast application of force

What is isotonic resistance?

exercise or testing with a constant external load (bodyweight, free weights, etc.)

What is isokinetic testing?

exercise or testing with a constant speed of movement (isokinetic dynamometer)

What is post activation performance enhancement (PAPE)?

application of a conditioning exercise to potentiate performance in a target movement - AKA contrast loading

a heavy resistance exercise followed by short rest interval, then a light or bodyweight power movement

What is the rest-pause method?

division of many repetitions into several smaller micro-sets with short rest intervals

What is cluster training?

typically focused on higher intensity rep ranges (<6 RM) - target repetitions are performed followed by 2-3 repeat efforts with short rest intervals

What is exercise order?

concept supporting how exercises are ordered in training - typically hard to easy, fast to slow, primary focus to secondary focus

What are the RM brackets for hypertrophy/endurance, hypertrophy, strength/hypertrophy + max strength/neural?

hypertrophy/endurance → 12-30 RM (higher reps must go to momentary failure for hypertrophy)

hypertrophy → 8-12 RM

strength/hypertrophy → 5-8 RM

max strength/neural → 1-4 RM

What are set brackets for hypertrophy/endurance, hypertrophy, strength/hypertrophy + max strength/neural?

hypertrophy/endurance → 1-3 sets

hypertrophy → 3-4 sets

strength/hypertrophy → 3-5 sets

max strength/neural → 4-8 sets

There is an __________ relationship between sets and reps. As reps decrease + intensity increases, number of sets goes ______.

inverse, up

Muscles act as an ____________ (prime mover), ____________(working with prime movers), or an ____________ (in opposition).

agonist, synergist, antagonist

Protein synthesis is an energy _______________ process.

consuming

What are local or segmental stabilizers?

• small muscles found in the spine spanning small segments + experience minimal length change in movements

• increased stiffness at joints + controls translation

• provides protective stiffness for unexpected movements

What are synergists or global stabilizers? What muscles are synergists for running?

• intermuscular coordination → coordination between muscle groups

• control of larger joints + joint coupling

• increased stiffness at joints for control + protection

• might reveal themselves in movement compensation patterns or ineffective movement strategies for the task

glute med. + min.

What are agonists or global movers?

• large muscle groups capable of generating large forces and produce movement

• provides high load shock absorption

_________________ are important for antagonists for ACL.

Hamstrings

TRUE or FALSE: Muscle fibers increase their number in response to training

FALSE → muscle fibers only increase in size in response to training (hypertrophy)

Type IIX fibers produce _________ power and shorten ___________ than type IIA.

more, faster

What type of muscle fibers do we tend to lose as we age?

type IIA → can be increased by heavy resistance training

TRUE or FALSE: Muscle fiber types can transition from one type to another.

TRUE → fast to slow with endurance training, slow to fast with injury, immobilization + unloading

What is the overshoot phenomenon?

increase in type IIX muscle fibers with a period of detraining → important implication for sprinters, reduce training before a competition

Review the steps of the cross-bridge cycle.

1) actin + myosin in bound state (rigor)

2) ATP enters into ATP pocket in myosin

3) myosin detaches from actin

4) ADP + P → myosin re-attaches to actin

5) P expelled → power stroke = actin filament moved

The ____________________ theory provides basis for the force-velocity and force-length relationships but does not explain or predict forces during eccentric muscle actions.

sliding filament theory

Maximal ______________ is an underlying “tide that raises all ships” when it comes to power output. Maximal _____________ contributes to braking (eccentric) power output.

concentric strength, eccentric strength

What factors control muscle force (efferent)?

1) intramuscular coordination

• rate of MU firing

• number of MU recruited

2) intermuscular coordination

• synchronization between muscles

• pre-activation/stiffening strategies/timing of MU firing