HNFE 2804 Exam 2

Resistance Training Program Variables (7)

1) *Choice* of exercise 2) *Order* of exercise 3) *Resistance used* 4) Training *volume* (total number of number of sets and repetitions) 5) *Rest intervals* between sets and exercises 6) Repetition *velocity* 7) Training *frequency*

proprioceptive

KNOW.

Flexibility training: what are the 4 types?

static, ballistic, proprioceptive, and dynamic. dynamic flexibility is becoming more common, especially apart of a warmup routine.

adaptability

the training response. how the muscle adapts.

what is muscular endurance and what certain tests can muscular endurance be assessed with? Think of some examples. - muscular endurance tests can be used to screen for what?

- ability to perform *repeated contractions over a period of time*, typically assessed with field measures like an abdominal curl up or push up tests. -the tests of muscular endurance can be used to screen for muscle weaknesses and aid in the exercise prescription. ex: poor ab strength --> contribute to lower back pain. - overweight individuals may find these tests difficult to perform, and poor results may discourage participation.

Soreness: high force development during maximal _____ contractions has been linked to muscle soreness. - what are the 2 common terms why soreness occurs? how do you get rid of these symptoms?

- high force development during maximal eccentric (lengthening muscle contractions) has been linked to muscle soreness - even trained individuals can experience soreness for several days after who accentuate the eccentric phase. - extended periods of eccentric training with very heavy loads can result in serious complications such as rhabdomyolysis, which may harm kidney function. - buildup of electrolytes/waste product buildup or muscle spasm = 2 common terms why soreness occurs due to not being used to certain activities and completing them. - increase blood flow to increase muscle activities to decease muscle spasms and waste product buildup. -sharp pain = stop b/c you damaged the muscle. legit pain. know difference between the two.

resistance loads used: influenced by the amount of ___________, which is dependent on (4)

- how much gains in muscular fitness, these are influenced by the amount of weight lifted, which is dependent on exercise order, training volume, repetition speed, and rest interval length. - use training sets that will fatigue yourself but not to exhaustion using the appropriate resistance. - check page 99-100 about this more.

rest period: what 2 things does this influence? - goal is for max gains in muscular strength by doing what (how many minutes of rest)? what is the goal concerning muscular endurance (how many minutes of rest)? - does the same rest interval have to be used for all exercises?

- length of the rest period between sets will influence *energy recovery* and the *training adaptations* that take place. - ex: goal is to max gains in muscular strength, heavier weights and longer rest intervals (2 to 3 mins) are required, whereas if the goal is muscular endurance, lighter weights and shorter rest periods (<1 minute) are required. the same rest interval does not always need to be used for all exercises.

- the basic purpose of skeletal muscles is to provide what? - Components and contractile unit within a muscle: sarcomeres, myofibrils, fascia, and single muscle fibers.

- the basic purpose of skeletal muscles is to provide force to move the joints of the body in different directions. - 600+ Skeletal muscles, varying in shape and size -Sarcomere: smallest contractile unit made of proteins -Myofibril: made of many sarcomeres -Single muscle fiber/muscle cell: made of many myofibrils -Fascia: connective tissue, surrounding muscles providing stability while being flexible.

Safety consideration: what are the EP-C's role/HFS?

- these are PRIMARY considerations. *do no harm* = first principle. * go back and review material on sets and repetitions understanding the recommendations for training each muscle (Ex: 2 to 3 sets per muscle group) EP-C needs to: 1)monitor the ability of all participants to *tolerate the stress of strength and conditioning programs*. 2) should be able to *correctly perform the exercises they prescribe* and should be able to modify exercise form and technique if necessary. 3) Without proper supervision and instruction, injuries that require medical attention can happen. 4) All exercises should be performed in a controlled manner using proper breathing technique (*avoid valsalva maneuver*)

Order of exercise: what muscles come first? why? - what are some examples of exercises that should be performed first and some that should be performed last? - what is a split routine?

-*Large muscles before small muscles; multi-joint before single joint*: this will allow heavier weights to be used on the multiple joint exercises because fatigue will be less than a factor. -More challenging exercises done in the beginning when fatigue is minimal. - thus, plyometrics and weightlifting movements should be performed before more traditional strength exercises such as a back squat or bench so that an individual can train for max power without undue fatigue. -Experienced individuals may choose to utilize a split routine (upper body exercises only during one workout and lower body exercises only during the following workout) -Ultimately, training time availability and personal preference should help determine type of routine.

what do the fiber types depend on? what is the ratio like compared with type 1/type 2? can fiber types be changed? can their composition change? can they be converted?

-*Ratio of the two fiber types vary,* and are largely dependent on *heredity.* -Fiber type cannot be changed (will not convert type 1 fibers to type 2 fibers), however, *different training loads can alter their involvement in movements* - regular resistance training may cause a small change in *fiber type composition.*

Structure of muscle: how does it contract?

-A muscle is bundle of muscle fibers -Muscle fiber is made up of bundle of myofibrils Sarcolemma - membrane around myofibril Striations caused by repeating protein configuration. Type 1: Contraction is very slow. Used for aerobic. Glycerides and fats. Type 2: Contraction is fast. Used for anaerobic. Doesn't use fats.

types of resistance training: isokinetics: isometric (?)? - describes what kind of training? - used by whom? - what is controlled, the speed or the resistance? - best approach? "to develop increased _______ and _______ at different __________.

-Dynamic muscular actions that are performed at a *constant angular limb velocity*. -Used by physical therapists and certified athletic trainers for injury rehabilitation/uses specialized equipment. -The *speed of movement: rather than the resistance*—is controlled during isokinetic training -The best approach is to *develop increased strength and power at different movement speeds*.

types of resistance training: dynamic constant external resistance (DCER) training: - describes what type of training? - what can be used during this exercise? why is it used? - what doesn't change during the ROM? -overcoming the differing distribution of resistance in DCER, what do we use?

-Most common method of resistance training for enhancing muscular fitness. -Describes a type of training in which the weight lifted does not change during the lifting (concentric) and lowering (eccentric) phase of an exercise so (ROM!) -Different types of training equipment including free weights (barbells and dumbbells),and weight machines, and endless reps and sets can be used in DCER training. -Commonly used to enhance motor performance skills and sports performance. -The heaviest weight that can be lifted throughout a full ROM is limited by the strength of a muscle at the weakest joint angle. -DCER exercise provides enough resistance in some parts of the movement range but not enough resistance in others. (ex: more weight is lifted in the last part of a barbell exercise rather than the first part of the exercise or when the barbell is being pressed off the chest.) -To overcome this, variable resistance machines provide a specific movement path that makes the exercise easier to perform. force the muscle to contract maximally throughout the range of motion by varying the resistance to match the strength. provide less resistnace in weaker segments of the movement and more resistance in stronger segments

-muscle fiber recruitment/innervation: -Muscle fibers are innervated by a _________ - This ________ _________ is called a _____________ - what 2 things vary within different muscles? - what is the Size Principle?

-Muscle fibers are innervated by a motor *neuron* -This neuromuscular gathering is called a motor *unit.* bc like its a gathering so squad up bc its a unit. - 1) The *size* and 2) *number* of fibers of a motor unit varies within different muscles. Size Principle: Recruitment occurs from smallest to the largest, depending on force or *demands.* so the more heavy --> more motor units recruited. -Smaller or low-threshold motor units (mostly type I fibers) are recruited first. -larger or high-threshold motor units (mostly type II fibers) are recruited later/last.

resistance training, what is it

-Physical conditioning which involves the progressive use of resistive loads and training modalities to enhance muscular fitness. -Resistance training should be distinguished from bodybuilding and powerlifting (bc these are competitive sports)

specificity: refers to the _________ _________ that take place as a result of a program. - the principle of specificity is often referred to as the _______ principle.

-Refers to the *distinct adaptations* that take place as a result of the training program. -The principle of specificity is often referred to as the SAID principle (specific adaptations to imposed demands). -The adaptations that take place in a muscle or muscle group will be as simple or as complex as the stress placed on them (ex: basketball players requiring multiple-joint and multiplanar movements) -Important that exercises performed are consistent with the target activity (i.e., a certain sport). can also just be to enhance abilities to perform certain daily tasks (yard work or stair climbing)

safety considerations con't: resistance training area: enforcing _______ ________? - evidence indicates that EP-C's who develop and supervise programs can help... - what sex has more trunk injuries compared to accidental injuries?

-Resistance training area should be *well-lit and large enough* to handle the number of individuals exercising in the facility at any given time. -EP-Cs are responsible for enforcing safety rules (e.g., proper footwear and safe storage of weights) and ensuring that individuals are training effectively. -Evidence indicates that EP-Cs who develop and directly supervise personalized programs can help clients *maximize strength gains.* - men apparently have more trunk injuries and women have more accidental injuries.

1 RM versus 10 RM: - can a 10 RM be used to assess muscular strength?

-The 1-repetitive maximum is the *standard muscular strength assessment* for people who *are at risk!!!* -The *heaviest weight that can be lifted only once*. -Assumes proper technique. -Proper familiarization is necessary and increases reliability of testing. However, an 10-RM can also be used to assess muscular strength. (ex: if a person is training with an 8 to 12 RM weight, the performance of a 10 RM strength test could provide an *index of strength change over time.*

progression: what is it/purpose. - when does the principle of progression become important in terms of time and why? - what is a reasonable guideline? increase training weight to what percentage per week and decrease the repetitions by how much? - what is the two plus two rule?

-The demands placed on the body must be continually and progressively increased over time to achieve long-term gains in muscular fitness. -Over time, physical stress on the body must become increasingly challenging (doesn't mean heavier weights should be used every workout, but eventually overtime the *physical stress should become more challenging*). -This principle is particularly important after the first few months of resistance training when the threshold for training-induced adaptations in conditioned individuals is higher. -A reasonable guideline is to !!increase!! the training weight about *5% to 10% per week* and !!decrease!! the repetitions by *2 to 4* when a given load can be performed. ex: 12 repetitions with a 50 kg weight --> increase weight to 55 kg and do 8 times. -Two plus two rule: once a client can perform *two or more additional repetitions* over the assigned repetition goal on *two consecutive workouts*, weight should be added to the exercise *during the next training session*.

what is the highest type of force: what has a greater maximal force, isometric or concentric? - what does velocity have to do with force with eccentric and concentric contractions.

-The highest force produced is the *eccentric.* -Maximal force produced during an isometric muscle action is greater than during a concentric contraction. Velocity increases, amount of force that is generated decreased during a concentric contraction and increases during an eccentric muscle action. -Progression during eccentric actions must occur slowly to reduce risk of muscle strain.

supervision: why does supervision rather than doing something individually play a role in muscular endurance?

-The safety and efficacy of the exercise programs are maximized when qualified fitness professionals supervise activities while providing instruction and encouragement. -Adults that participate in supervised resistance training programs tend to self-select higher training loads then when not supervised. (sometimes will tend to work harder when supervised vs not supervised)

recruitment in training: training in RM (repetition max), which ones recruited even with heavy loads? - what is periodization based on? - what is linear progression?

-Training in the *4 to 6 RM (repetition max) range* will recruit higher levels of units than training in a *12 to 15 (repetition max) range.* -Even with heavy loads, the *lower threshold units* are still recruited first as higher levels are recruited as necessary to produce the necessary force. -Periodization is based on the principle that different training loads and power requirements recruit different types and numbers of motor units. *A process of varying the training stimulus to promote long term fitness gains and avoid OVERtraining*. -^ typically begins with lower intensity, higher volume training and moves toward higher intensity lower volume at peak. *Linear progression* so lower intensity (less weight), more reps --> higher intensity (more weight), less repetitions

how to assess 1-RM: Rules: selecting an initial weight that is within what capacity percentage? - if successful with 1 RM lift, what should one do next with rest? - A 1 RM should be obtained within how many sets to avoid too much fatigue? - what is the overall goal of a 1 RM? (2 main things to accomplish)

-Warm-up with a *light load*. -Select an initial weight that is within the subject's perceived capacity *(~50% to 70%* of capacity). -Attempt a 1 RM lift; if successful rest ~3 to 5 minutes before the next trial. -*Increase resistance progressively* (e.g., 2.5 to 20 kg) until the subject cannot complete the lift. A 1 RM should be obtained within four sets to avoid excessive fatigue. -The 1-RM is recorded as the heaviest weight lifted successfully through the full ROM with proper technique. Goal of 1RM to 1) determine within four trials and 2) rest periods low as possible. -Weight is what you think and what they think will be their 1RM. (your opinion and theirs matters)

ROM training: what are the basic principles of health related fitness for flexibility?

-component of health related fitness; adequate range of motion (ROM) necessary for activity and quality of life; flexibility is specific to all joints and to needs of individual -Basic Principles: ~ROM of a joint or group of joints ~static flexibility (through use of external forces) ~dynamic flexibility (voluntary use of skeletal muscles) ~range of motion for one joint may not predict the range of motion of other joints.

periodization: concept that refers to variation? - one much vary the training variables to.... limit _______ and rather _______ and reduce likelihood of ______. Based on what certain syndrome (name of syndrome) which means what? - linear model versus nonlinear model

-concept that refers to the systematic *variation*!! in training program design. - since impossible to improve at the same rate overtime, one much vary the training variables to *limit training plateaus* & rather *maximize gains*, and *reduce likelihood of overtraining.* -Based on Seyles syndrome: after a certain period, adaptation to a new stimulus will no longer take place unless the stimulus is altered. -ex: trained individuals lower body routine consists of less press, leg extension, and leg curl exercises... performing the back squat and dumbbell lunge on alternate workout days can decrease staleness and boredom. 1) linear model: start off light weight, more reps. then progress to heavier weight, less reps. 2) nonlinear model (undulating): daily fluctuations in training volume and intensity. ex: person performing two or three sets with 8 to 10 RM loads on monday and three to four sets of 4 to 6 RM on wednesday and one or two sets with 12 to 15 RM loads on friday.

types of resistance training: plyometric - characterized by what? examples of exercise? - what is the period called between each eccentric and concentric contraction? - start off hard or start off slow? why? - what number of repetitions appears to be the most beneficial volume?

-enhances neuromuscular performance. Characterized by quick, powerful movements that involve a rapid stretch of a muscle (eccentric) immediately followed by a rapid shortening of the same muscle (concentric). (ex: jumping, skipping, hopping, or other explosive movements, jumping jacks, double leg hops, and depth jumps (what we did in soccer) -The amount of time it takes to change direction from the eccentric to the concentric phase of the movement is a critical factor in plyometric training. = *amortization phase* -This time period should be as short as possible (<0.1 second) to maximize training adaptations. -Plyometric exercises can place a great amount of stress on the involved muscles, connective tissues, and joints so... -This type of training needs to be carefully prescribed and progressed to reduce the likelihood of musculoskeletal injury. -The importance of starting with basic movements or baseline of strength before participating in a plyometric program should not be overlooked. -It is reasonable for individuals to begin plyometric training with *one or two sets of 6 to 8 repetitions of lower intensity drills* and *gradually progress to several sets of higher intensity exercises.* -In order to optimize training adaptations, performance of *more than 40 repetitions per session* appears to be the most beneficial plyometric training volume.

Predictors of ROM.

1)Muscle properties: visco-elastic properties of muscle tissue (ability of skeletal muscles exhibiting both elastic and viscous properties which allow them to extend through the process of creep and stress properties) 2)Physical activity and exercise: moves joints through a fuller range of motion during exercise = greater flexibility so achieve that full ROM! 3) Anatomical structures: ROM is influenced by its bony structure and the soft tissue structures due to having some restrictive movement. synovial joints have permissible planes of movement. joint flexibility is not affected equally by connective tissues around joints.

-program design considerations: should be based on participants...(4) - ID.... -consider.... -as individuals gain exp....

1)Programs should be based on a participant's health status/current fitness level, & personal interests/individual goals. 2)Identify "at-risk" persons and those who may need medical clearance. 3)Consider *current fitness status and previous exercise experience*. 4)As individuals gain experience with resistance training, more complex programs are needed. 1st of all, start with the person and see their interests/health status/fitness level/what goals are = an "individualized item" Second - Identify risks (if any). Third - current fitness level and previous experience (need experience in the particular area you want to participate in) White muscle fibers - aerobic Red muscle fibers - anaerobic

training volume: composed of 3 different things? - how many sets to achieve "muscular fitness goals in healthy adults?" - whats more effective, single set or multiple set training? in what groups of people? - what allows for proper recovery?

A combination of (a) the number of exercises performed per *session,* (b) the *repetitions* performed *per set,* and (c) the number of *sets performed per exercise.* -ACSM recommends that apparently healthy adults should train each muscle group for *two to four* sets to achieve muscular fitness goals. -Multiple set training is more effective than single set training for *strength enhancement in untrained and trained population.* Balancing high- and low-volume training allows for proper recovery.

resistance load used (con't): beginners percentage? - what percentage produced largest strength increases in untrained and trained adults?

A percentage of an individual's 1-RM also can be used to determine the resistance training intensity. Beginners: reasonable to use a resistance training intensity of ~40% to 50% 1-RM while developing motor skill. Research shows that 60% 1-RM and 80% 1-RM produced the largest strength increases in untrained and training adults, respectively. When prescribing percentages of 1-RM for an exercise, it is important to consider the muscle being worked, relative to strength levels.

training frequency: how much per week recommended for beginners? - allows for how many hours of adequate recovery? - what does a *higher training frequency* allow?

A resistance training frequency of 2 to 3 times per week on nonconsecutive days is recommended for beginners. Allows for adequate recovery between sessions (48 to 72 hours) and has proven to be effective for enhancing muscular fitness. A higher training frequency does allow for *greater specialization* characterized by *more exercises and a higher weekly training volume.* - sleep and nutrition may influence ones ability to recover from and adapt to the training program.

periodization with the nonlinear model

A second model of periodization is referred to as an undulating (wavelike motion) (nonlinear) model because of the *daily fluctuations* in *training volume and intensity*. Example: 2 or 3 sets with 8 to 10-RM loads on Monday (less sets, more load) 3 or 4 sets with 4 to 6-RM loads on Wednesday (most sets this day, less load) 1 or 2 sets with 12 to 15-RM loads on Friday (less sets, most loads)

predictors of ROM, including AGE.

Age: with aging there is a reduction in *collagen solubility* resulting in an increase in *tendon rigidity*, therefore reduction in ROM. = Development of osteoarthritis Gender: females have greater ROM compared with men (due to having smaller muscles and wider hips and a more complete achilles tendon). Hormonal variations also affect joint laxity: changes in estradiol and progesterone levels during ovulation led to greater degree of *knee joint laxity.*

Terms: Agonists/antagonists/synergists - Eccentric, concentric examples? - static/isometric - "sticking point"

Agonists - pro, muscle that is actually doing the moving. primary joint movers. Antagonist - muscles that oppose movement. Synergists - accessory joint movers. assist in movement. ^ these can switch roles depending on which direction the force is applied/what direction the muscle is going in. (a muscle can be both agonist and antagonist) -ex: bicep curl. the biceps brachii/bracialis are the agonists and the brachioradialis is the synergist and the triceps brachii is the antagonist. -Concentric contractions occur when the muscles are shortening. (bicep curl) -Eccentric contractions occur when the muscles are lengthening (releasing bicep curl). another ex: concentric muscle contractions (shortening contractions) are produced when a person rises from a squat to a standing position. eccentric contractions are produced when that person goes from a standing position to a squat position (lengthening contractions). -Isometric, or static, action occurs when the muscle is loaded, however no movement at the joint takes place. (pushing against a wall) -Static action typically happens during the "sticking point" of an exercise when the force produced by the muscle equals the resistance. so when the weight is too heavy to lift any further. force = resistance

flexibility program design: assessing ROM

Assessment of ROM at specific joints, in context with individual goals, the need for a flexibility program. Adequate ROM is achieved, maintenance program should be prescribed.

Benefit of resistance and ROM training: 3 main points - more muscle mass means what?

Benefits of training 1) able to do more 2) less likely to be injured 3) as you build strength and endurance you are capable of more and the fact that it affects your metabolism/basal metabolic rate. - lower risk of all cause mortality - fewer cardiovascular disease events. - better cardiometabolic risk profiles •more muscle mass = more burnt calories = less chance of being obese •temperature changes are tolerated with more muscle mass. -Highlight a client's progress and provide positive feedback that can promote exercise adherence. -Adults who undergo fitness testing should complete a health history questionnaire. 1) Give them feedback 2) HHQ 3) cardiovascular/orthopedic risk/sick/elderly or ppl who have risk should be taken into account.

facts of modes of resistance training: -decisions should be based on individuals what? - major modes (machinery) include: - combo of what joint exercises? - what are the most beneficial weights for accessory muscles? - what weights help benefit balance and core strength?

Decisions should be based on an individual's health status, training experience, and personal goals. Major modes include: -weight machines, free weights, body weight exercises, and a broadly defined category of balls, bands, and elastic tubing. -A combination of single joint and multi joint exercises should be performed. -Free weights are more beneficial for recruiting *accessory muscles and utilize balance.* -Body weight is one of the oldest modes of training. -It can be hard to adapt body weight exercises to one's strength level. -Additionally, obese/sedentary persons may not be able to perform body weight exercises which can be a deterrent to exercise. -Stability balls and medicine balls help train balance and core strength and have been used by therapists for many years.

rest intervals: used to determine ______ and ______ made. -to maximize gains in muscular strength.... - to increase muscular endurance... - does the same rest interval need to be used for all exercises?

Determine energy recovery and strength gains made. -To maximize gains in muscular strength, heavier weights and longer rest intervals (e.g., 2 to 3 minutes) are needed. -To increase muscular endurance, lighter weights and shorter rest periods (e.g., <1 minute) are required. -The same rest interval does not need to be used for all exercises. -Fatiguing from a previous exercise should be taken into consideration when planning rest time.

static flexibility: does NOT

Does not: provide an increase in muscle temperature blood flow redistribution An additional method is needed for proper warm-up and cool-down. Is static stretching associated with increased or decreased performance?

muscle spindles: when is rapid tension initiated? - when is it inhibited? - what is the response known as?? - ______ response in the antagonist muscle is _______ inhibition?? -what kind of flexibility stretch (out of the 4) inhibits the myotatic reflex?

Dual response: rapid tension development is initiated in the *stretched muscle* inhibited in the *antagonist muscle.* Response is known as a *stretch or myotatic reflex*. Inhibitory response in the antagonist muscle is reciprocal inhibition. Slow static stretch minimizes the myotatic reflex.

repetition velocity: likely the performance of different training velocities and _______________ may provide the most effective training stimulus?

Gains in muscular fitness are specific to the training velocity. Beginners need to learn how to perform each exercise correctly and develop an adequate level of strength before optimal gains in power performance are realized. It is likely that the performance of different training velocities and the integration of *numerous training techniques* may provide the most effective training stimulus.

periodization continued: goal is to constantly challenge what? - prioritize what and develop what from there? - what is the classic syndrome of periodization and what is the classic periodization ~*model*~?

Goal is to constantly challenge training demands. Prioritize training goals and then develop a long-term plan that varies throughout the year. The year is divided into specific training cycles (e.g., a macrocycle, a mesocycle, and a microcycle) with each cycle having a specific goal (e.g., hypertrophy, strength, or power). The classic periodization model is referred to as a linear model because the volume and intensity of training gradually change over time.

overload - how is overload manipulated?

In order to enhance muscular fitness, the body must exercise at a level beyond that at which it is normally stressed. Overload is typically manipulated by changing the exercise *intensity, duration, or frequency.*

in order to improve ROM.... - how much frequency (u know this) - for how many weeks ^ how many reps (u know this) - how many seconds is the stretch held? - what is the highest goal of stretch to hold? across how many reps (u just said it)

In order to improve ROM, 2 to 3 training sessions per week for at least 3 to 4 weeks. Each exercise should include 2 to 4 repetitions stretch is held between 10 and 30 seconds a goal of accumulating 60 seconds of stretch across 2 to 4 repetitions.*during muscle endurance training and endurance training in general, going fully through ROM helps tremendously with flexibility*

flexibility program benefits

Increasing the duration of each repetition beyond 30 to 60 seconds appears to have limited benefit. Flexibility should be performed when a muscle is warm Minimum of 5-minute aerobic warm-up recommended. the older you are, warmup is way more important than at a younger age. if you are unfit, warmup is also more important than a person who is fit. Post-exercise flexibility training may be more beneficial than pre-exercise, Increased ROM has been demonstrated in all modes of flexibility training.

- what factors effect the rate and magnitude of adaption? - what are the fundamental principles of effective resistance training programs: P.R.O.C.E.S.S .

Initial level of fitness, heredity/age/gender, and nutritional status/health habits (e.g., sleep) all influence the rate and magnitude of adaptation*. (a) Progression, (b) Regularity, (c) Overload, (d) Creativity, (e) Enjoyment, (f) Specificity, and (g) Supervision. P.R.O.C.E.S.S mainly concerned with PROS (progression regularity, overload, and specificity)

ballistic flexibility; how far does this extend the joint? what stimulates further injury? is it recommended anymore? does it have better benefit than static stretching?

Involves rapid and bouncing-like movements which is used to extend the joint through the full ROM. Myotatic reflex can be stimulated - further injury. High muscle tension can result. Note: This is No longer recommended. Higher risk for injury. -doesnt provide any added benefit when compared to static stretching.

muscle spindles with inhibitory response: what happens if the muscle stretches too early? - what does the inhibitory response say? - improving flexibility, what muscles do we not want to activate?

Muscle stretches too quickly -> inhibition effect. Myotatic reflex or stretch reflex. Inhibitory response: responds as the contraction. One muscle is doing the opposite thing and it will contract to slow that moving muscle down. Improving flexibility - *do not want to activate the antagonistic muscles, want them to rather stretch out. Therefore, you have to move slowly. *

resistance load used: what RM number is good for muscular strength versus muscular endurance? percentages/reps for light/intermediate and high intensity?

One of the most important variables is weight selection. Adaptations to resistance training are linked to the intensity of the training program. It is recommended that training sets be performed to muscle fatigue but not exhaustion using the appropriate resistance. RM Loads ≤6 are most beneficial to muscular strength. RM Loads ≥20 are most beneficial to muscular endurance. -Using lighter weights (e.g., <50% 1-RM; *15-20* repetitions) will have more effect on muscular endurance. -A repetition range between *8 and 12* (~60% to 80% 1-RM) is commonly used to enhance muscular fitness in novice to intermediate exercises. -Consistent training at high intensities (e.g., ≥80% 1-RM) increases the risk of overtraining.

PNF (proprioceptive neuromuscular facilitation) stretching includes how many second contraction (very small) followed by what Dr. Z said how many seconds of stretch - and then the highest hold of seconds of stretch in older peeps?

PNF stretching includes a 6-second contraction followed by a 10-30 second assisted stretch. 30-to-60 seconds holds are advised in older individuals.

PNF (proprioceptive neuromuscular facilitation) what two stretches does this use???? - utilizes the ____ and _____ inhibition responses of the ______ and ______. three techniques are? three techniques with their three phases??

Passive stretch with isometric and concentric muscle actions, lets you know where you are going. Utilizes the autogenic and reciprocal inhibition responses of the Golgi tendon organs (GTO) and muscle spindles. Golgi tendons are the receptor organs that sense muscle tension. Three techniques: 1)Hold-relax 2)Hold-relax with agonist contraction 3)Agonist contraction Each technique has three phases: 1)Passive prestretch 2)Passive stretch 3) Contractions To be effective, the partner must be trained. Is PNF better than other stretching methods?

basic principles of flexibility: how is static and dynamic flexibility achieved?

Range Of Motion (ROM) of a joint or group of joints. Static flexibility is achieved through the use of external forces. Dynamic flexibility is achieved through the voluntary use of skeletal muscles. ROM of one joint may not predict the ROM of other joints.

periodization

Refers to the systematic variation in training program design Based on Selye's general adaptation syndrome after a period of time, adaptations to a new stimulus will no longer take place unless the stimulus is altered. For all individuals with different levels of training experience who want to enhance their health and fitness.

About Multiple-joint and single-joint exercises: - what is single joint/multiple joint exercises mean? -what do they both have in common? - what is special about free weights? - what is the oldest form of resistance training?

Single-joint exercises: (bicep curl for example) target a specific muscle group and require *less skill to perform.* Multiple-joint exercises: (barbell squat for example) involve more than one joint or major muscle group and require *more balance and coordination*. -multiple joint exercises are considered more effective (than single joint) for increasing muscle strength bc involves *more muscle mass* and therefore a *heavier weight can be lifted*. Also have the greatest acute metabolic and anabolic hormonal response. -both single and multiple joint exercises can be performed on weight machines, which are relatively easy to use bc controlled by a machine/occurs in one anatomical plane. - free weights are harder to figure out and learn but they are good bc u can move in many more directions, and also they require the assisting muscles to hold the correct body position during exercise. - oldest form of resistance training; body weight exercise (push ups/curl ups)

dynamic flexibility: what kind of movements? is it slow or fast? - increase or decrease core temp? - what does this enhance? (2 things) - so which two in the end improve ROM overall? doing this together, participant is instructed to ______ a flexion in a joint by ________ the________ antagonist muscles during the entire Range of Motion

Slow and controlled, *sport-specific, movements*; increase core temperature enhance activity-related flexibility and balance. No list is available; knowledge/experience in a given sport. Both static and dynamic stretching can improve ROM. - *using this technique, participant is instructed to resist a flexion in a given joint by *eccentrically contracting/elongating* the antagonist muscles during the entire ROM.*

Muscle fitness tests: specific to what (4 things to consider): - concerning tests, each client should do what before? - why are large dynamic movements important? - initial assessment can be based on the ______ value of the weight lifted or the ________. - how should *strength comparisons be expressed?*

Specific to the: 1) *muscle groups being assessed, 2)the velocity of movement 3) joint range of motion 4) type of equipment available*. -Tests need to be individualized for each client AND they should be familiarized with the session before they participate. -Large amplitude dynamic movements (also known as dynamic stretching) and test-specific activities should precede muscular fitness testing bc an acute bout of static stretching can have adverse effects. -An *Initial assessment* can be based on the absolute value of the weight lifted (highest weight) or the total number of repetitions performed with proper technique. -*Strength comparisons* should be expressed as *relative* values (per kilogram of *body weight*). ex: 100 pound person lifting 75 kg on chest has strength score: 0.75 kg*kg^-1 compared to 80 kg lifting same amount of weight has power score of 0.94 kg*kg^-1. ^ both clients have the same absolute strength (lifting the same weight) but the lighter client has a higher measure of relative upper body strength.

modes of flexibility training. static stretching:

Static stretching has three subcategories: 1) Slow and constant stretch with a partner (passive) 2) Slow and constant stretch without any assistance (self-stretching) 3) Slow and constant stretch against a stationary object (isometric) Slow and constant motion: -Hold in the final position or point of mild discomfort, for 15 to 30 seconds up to four repetitions. -Involves relaxation. -Concurrent elongation of the stretched muscle without stimulation of a stretch reflex.

golgi tendon organs: what muscles inhibit the tension?

Stimulated GTOs: tension development is inhibited in the contracting muscle (autogenic inhibition) initiated in the antagonist muscles. During PNF: the stretch elicits autogenic inhibition, which promotes further lengthening of the affected muscle. This is an autogenic inhibition: the tension can get so great that the inhibition/the body kicks in the antagonist muscles. PNF: when the person relaxes and the muscle is moved forward, you get to that point where you are maximizing the lack of tension and the ability to stretch further.

flexibility program design: structured around what principles (think of what you need to have) (4 things)

Structured around the same underlying principles that all health related fitness components utilize: 1) Progressive overload - adding it slowly 2) Specificity of training 3) Individual differences - gender specific or body specific types (everyone is different, some ppl have better range of motion) 4) Reversibility - "detraining" effect.

flexibility program design continued (FITT): what PRINCIPLE is this about flexibility (depends on 4 factors (See FIIT)) - how many weeks are flexibilty gains lost?

The principle of overload for flexibility training may be applied by: (FITT) -Increasing frequency (sessions per day or week), -intensity (point of stretch) -time for each session. -type -Principle of reversibility: flexibility gains are lost within 4 to 8 weeks of ceasing flexibility exercises.

Components of muscle that provide information (two sensory organs)

Two sensory organs provide muscular dynamic and limb movement: 1)Muscle spindles -intrafusal muscle fibers and gama motor neurons provide information about change in *muscle length* 2) Golgi tendon organs (GTOs) -The myotendinous junction provides a response to changes in *tension (static) and the rate of tension (dynamic) development*tr65. You use this when judging the weight of an object.

Muscle fiber general information, two types and function: also what is power?

Two types of muscle fibers: 1) Type I (*Slow Twitch - Red*): high oxidative capacity, a *lower contractile force* capability and better for endurance activities. these are red because of the iron attached to hemoglobin = need oxygen carried = aerobic, marathon runners. ·resistant to fatigue low power · high mitochondrial density. lower threshold 2) Type II (*Fast Twitch - White*): high glycolytic capacity, a *higher contractile force* capability and better for strength and power activities. for those who want to be fast. *power = force as a function of time* less fatigue resistant. · higher power · less mitochondrial density. higher threshold

regularity: how many training sessions per week?

also called FREQUENCY. - Resistance training must be performed regularly several times per week -Two to three training sessions per week on nonconsecutive days is reasonable for most adults. if not "use it or lose it" Proper recovery is still crucial.

overall recommendations: When determining the appropriate program design- Differentiate between:

flexibility training with the sole purpose of increasing range of motion flexibility exercises with the primary purpose of preparing for fitness training or sport-specific training. Pre-exercise static stretching is not recommended. Instead: Pre-activity ROM should be dynamic Flexibility programming should occur during or immediately after activity

ACSM: summary of ACSM's FIIT principles for resistance training: -frequency - intensity: sedentary versus experienced versus intermediate exercisers. lighter loads? - time/duration - type: include what kind of joint exercises? - repetitions: how many repetitions to improve muscular strength versus endurance? - sets: # recommended? - pattern: how many minutes between each set versus how many hours of rest between each session? - progression

frequency: resistance train 2 to 3 nonconsecutive days Intensity: sedentary person - start off resistance training of 40-50% 1 RM. - intermediate exercises should use 60-70% 1 RM to improve muscular strength. - Experience exercisers can use heavier loads (>80% 1 RM) to improve muscular strength. -Lighter loads (<50% 1 RM) and shorter rest periods between sets should be used to improve muscular endurance. Time: no specific resistance training duration has been ID'ed. Type: include *multiple joint exercises for the major muscle groups*. target agonists and antagonist muscle groups to *avoid muscular imbalances*. different types of equipment and body weight exercises can be used. Repetitions: 8 to 12 repetitions are recommended to improve muscular strength. 15 to 20 repetitions are recommended to improve muscular endurance. Sets: 2 to 4 sets are recommended to improve strength and power. a single set can be effective for novices. Pattern: a rest interval of 2 to 3 minutes between each set is effective. a rest of 48 hours between sessions is recommended. Progression: a gradual progression of greater resistance of greater resistance, repetitions, and frequency is recommended.

ROM Testing: goniometer, sit-and-reach goniometer: asses what specifically where is the axis placed? are sit and reach tests rare? assessment is done where in the body? (think of sit and reach obviously) - what people use the sit and reach test? (age wise or u know )

goniometers: Similar to a protractor with arms. -Is used to measure a joint's range of motion expressed in degrees. most useful method to asses joint specific ROM. Axis is placed at a predetermined anatomical landmark, generally at the joint axis of rotation. - guidelines include:before assessment, demonstrate proper technique, instruct client to move slowly during full ROM,during movement ensure the gon. maintains proper orientation relative to defined anatomical landmark, measure 3 consecutive trials averaging final score/ Sit and reach tests: most commonly used. Assessment of flexibility of the low-back and hip joint. Sit and reach testing may need to be modified: -Young -old -pregnant women

frequency

how often you do something.

Closed Kinetic Chain versus Open Chain: which one more closely mimics everyday activity?

kinetic chain or open chain: closed kinetic chain exercises are those in which the distal joint segment is stationary (ex: squat) whereas open chain exerccises are those in which the terminal joint is free to move (leg extension). - *closed kinetic chain exercises more closely mimic everyday activity and include more *functional movement patterns.* - strengthening abdominals, hip complex, and low back enhances body control and are more able to transfer energy to the distal segments.

medications

medications are a safety thing. people that are on specific types of meds be careful about it.