MS 1 Exam 3
What factors are influenced by metabolic stress?
- elevated hormone release - cell swelling - accumulation of ROS - increased fiber recruitment - increased myokine production
What causes mechanical tension?
- progressive overload - higher load - force-velocity curve - higher intensity
What is maximal muscle performance measured by?
1 RM
How many sets should a novice perform to increase strength?
1-3
On the RPE scale, what number is easy?
2
On the RPE scale, what number is hard?
5
For a muscle to move a load, muscle tension must:
exceed the force of the load
Open or Closed Chain: the distal segment moves in space
open
What is the external work during an isokinetic contraction?
positive or negative
What is the same for an isotonic exercise?
tension
What is RPE?
Rate of Perceived Exertion: the scale from 1-10 1 being low intensity showing how hard one is exercising. Listening to music can have exerciser think they are working at a lower rate then they actually are.
What is velocity controlled by during isokinetic exercise?
a dynamometer, which maintains constant speed throughout ROM
What are sets?
a predetermined number of consecutive repetitions grouped together in a single bout, each set muscle be distinct
What is the function of contraction for a dynamic concentric contraction?
acceleration
What is the function of contraction for an isokinetic contraction?
acceleration or deceleration
Cells react to reinforce their structure to avoid:
apoptosis
What size muscles have greater strength?
bigger (the larger the CSA, the greater the strength potential)
Muscle fatigue occurs in response to exercise due to:
both central and peripheral causes
How does cell swelling influence muscle growth?
by down-regulating local catabolic factors
What can be brought on by both muscle damage and metabolic stress?
cell swelling
Open or closed chain: interdependent, multiple joint movement
closed
Open or closed chain: internal stabilization by means of muscle action, joint compression and congruency, and postural control
closed
Open or closed chain: movement of body segments may occur distal and/or proximal to the moving joint
closed
Open or closed chain: muscle activation occurs in multiple muscle groups, both distal and proximal to the moving joint
closed
Open or closed chain: resistance is applied simultaneously to multiple moving segments
closed
Open or closed chain: somewhat predictable movement patterns in adjacent joints
closed
Open or closed chain: the distal segment remains in contact w or stationary (fixed in place) on support surface
closed
Open or closed chain: typically but not always WB position
closed
Open or closed chain: use of axial loading
closed
What is an isometric contraction?
constant muscle length muscle setting cocontraction (stabilize) CV stress static contraction without any appreciable change in length
What is the function of contraction for a dynamic eccentric contraction?
deceleration
Which exercise has better gains, one that is done early in the session or towards the end of the session?
early
What type of muscle contraction promotes the most muscle damage?
eccentric
What age group experiences slower recovery?
elderly
What is resistance training?
exercise used in an organized way to meet a specific goal
What is the function of contraction of an isometric contraction?
fixation
When are type 2 fibers recruited?
for exercises that involve high force production
When are type I fibers recruited?
for exercises that involve low force production
What is the formula for work?
force x distance
When we want to increase strength, what percentage of 1 RM to we want to achieve?
high - 80-100%
What is a good combination of load and volume to increase strength?
high load, low volume
What is the goal of local muscular endurance training?
increase ability to perform repetitive contractions against a force for an extended period of time
What is an isokinematic contraction?
isokinetic, rate of limb displacement or joint rotation is constant velocity varies w joint angle
What is a static contraction?
isometric, limb displacement or joint rotation does NOT occur, little muscle fiber shortening occurs
What does acute cell swelling do to protein synthesis?
it increases protein synthesis
What does acute cell swelling do to proteolysis?
it suppresses proteolysis
Which muscles should you work first in a session, healthy or lagging muscles?
lagging, to promote hypertrophic benefits
What is the same for an isometric exercise?
length
What is the ideal percentage of 1 RM for local muscular endurance training?
low % of 1 RM
What is the ideal combination of load and volume for local muscular endurance training?
low load, high volume
What combination of load, volume, and velocity is ideal to improve power?
low to moderate load, low volume, high velocity
What is the formula for force?
mass x acceleration
What is the primary driving force in the hypertrophic response to resistance training?
mechanical tension
Which of the three primary models of muscle growth is the primary mechanism of muscle growth?
mechanical tension
What is maximized during exercise that relies heavily on anaerobic glycolysis for energy production?
metabolic stress (think about how this involves protein growth)
What type of joint exercise is at most risk of failure?
multi joint exercises
What stimulates a repair response in the body?
muscle damage
What is a dynamic concentric contraction?
muscle force VARIES as the muscle SHORTENS to accommodate change in muscle length or joint angles as the limb moves through ROM while moving a CONSTANT external load
What is a dynamic eccentric contraction?
muscle forces VARIES as the muscle LENGTHENS to accommodate change in muscle length and/or joint angles as limb moves through ROM while moving at a CONSTANT external load.
What is the external work for a dynamic eccentric contraction?
negative, the external load assists with lengthening
Muscle adaptation in response to exercise is initially related to:
neural improvements
Can a dehydrated muscle cell undergo protein synthesis?
no!
Open or closed chain: external stabilization (manually or w equipment) usually required
open
Open or closed chain: independent joint movement
open
Open or closed chain: movement of body segments will only occur distal to the moving joint
open
Open or closed chain: muscle activation occurs predominantly in the prime mover and is isolated to the muscles of the moving joint
open
Open or closed chain: no predictable joint movement in adjacent joints
open
Open or closed chain: resistance is applied to the moving distal segment
open
Open or closed chain: typically NWB position
open
Open or closed chain: use of external rotary loading
open
What is the external work for a dynamic concentric contraction?
positive, the external load can be overcome
What is metabolic stress associated with resistance training?
promotes increases in muscle protein accretion (growth)
How do you calculate volume?
sets x reps x load
What type of muscle is required for all movements of the body?
skeletal
How does training to failure affect recovery?
slows down recovery 24-48 hours post
What is the same for an isokinetic exercise?
speed
What is training load?
the amount of resistance assigned to an exercise set percentage of 1 RM (50% of 1 RM)
What is strength?
the max force output of a single muscle contraction
What is frequency?
the number of exercise sessions per period of time
What are repetitions?
the number of times a specific movement is repeated, the number of complete muscle contractions performed to move the limb through a series of continuous and complete excursions against a specific load
What is training to failure?
the point where activated muscles are incapable of completing another rep without assistance
What is 1 RM?
the purest representation of max strength in context of a specific task of movement pattern
What is training volume?
the summation of the total number of reps performed during training session multiplied by the resistance., the duration at which muscles were stressed
What is mechanical tension?
type of force that tries to stretch a material
When is there max force production in the length-tension relationship?
where there is max cross bridge formation, and the actin and myosin are overlapped at the ideal length for max force production
What is the formula for power?
work/time
Can resting intervals vary?
yes, based on exercise intensity and training goals
What is the external work of an isometric contraction?
zero, external load cannot be overcome
What are examples of isokinetic exercise?
- CPM - C/C - E/E - Cybex - Lido - Biodex - Kencom
What are the two formulas used to estimate 1 RM?
- Eply - 1 RM = weight used x (1 + #reps/30) - Bryzycki - 1 RM = weight x 36/37 - #reps
What are examples of elastic resistance?
- TB - cords - loops/mini-loops
What psychological factors impact muscle performance?
- arousal - experience - motivation - pain avoidance/apprehension
How does the speed of contraction affect muscle performance?
- concentric has a fast contraction with less force - eccentric has a fast contraction with more force
What is isokinetic exercise?
- constant velocity of lengthening or shortening - accommodating resistance exercise
What are examples of free weights?
- dumbbells - barbells - kettlebells
What causes muscle damage?
- eccentrics - increased ROM - novel exercises of training routines
What are examples of isotonic exercise?
- free weights - TB - cuff weights - dumbbells - MRE - machines
What are the types of mechanical resistance?
- free weights - machines - elastic resistance
What causes metabolic stress?
- higher reps - shorter rest intervals - BFR training - going to failure/fatigue
What factors are influenced by muscle damage?
- initiation of inflammatory process - mediation of IGF-1 - increased satellite cell activity - cell swelling
What variables are frequency dependent on?
- intensity - volume - Pt goals = pt response to training
What are some examples of exercise order methods?
- large muscle groups to small - Multi-joint to single joint - muscle group split (during workouts) - U/L body split (different days) - rotation of agonist - antagonist
What are the training variables?
- load (1 RM) - volume (sets x reps x load) - frequency - intensity of effort (RPE) - exercise selection - type of muscle action - rest interval length - repetition duration - velocity of movement - exercise order - ROM
What are the elements of exercise selection?
- manual - mechanical (constant v variable or free weight v machine) - accommodating exercise (isokinetic, controlling the same speed) - body weight resistance
What are the three mechanisms of the development of strength and hypertrophy?
- mechanical tension - metabolic stress - muscle damage
What are examples of isometric exercise?
- muscle pumping/setting (quad sets) - multi-angle isometrics resisted by the PT - rhythmic stabilization
What are alternative ways to assess intensity of RE?
- observational/bandwidth (velocity and form breakdown) - perceptual (RPE and RIR)
What are the reasons not to test a rep max?
- safety - lack of motor skill (unlikely to be accurate for a beginner) - can disrupt training (do not want to go to failure) - may not reflect training status (testing itself is a training stimulus, amount of load does not always correlate with effort)
What is isotonic exercise?
- same tension (manual or mechanical) - muscle shortens or lengthens against CONSTANT (free weights) or variable (Nautilus) loads. - CONSTANT force production
What are examples of machines?
- selectorized - functional selectorized (more freedom of ROM) - plate loaded
What are training characteristics of muscle performance?
- strength - power - local muscular endurance - hypertrophy
What are examples of eccentric exercise?
- the "negative" portion of a lift - jumping down from a box - the slowing down of any movement - moving from standing to sitting
What is a load?
- the force exerted on the muscle by the object - the external force!
What is muscle tension?
- the force produced when a contracting muscle acts on an object - the internal force!
On the RPE scale, what number is rest?
0
When doing power training to maximize velocity, what percentage of 1 RM would we want?
0-60% of 1 RM
On the RPE scale, what number is very, very easy?
1
On the RPE scale, what number is maximal difficulty?
10
How long does it take for the phosphagen (creatine phosphate/ATP) store to FULLY recover from a set of intense exercise?
2-3 minutes
What rest interval is most effective for achieving desired increases in muscle strength and hypertrophy?
2-3 minutes
On the RPE scale. what number is moderate difficulty?
3
How many sets should an experienced trainee perform to increase strength?
3-4
What number of reps is superior to >10 reps when attempting to increase strength?
3-6
On the RPE scale, what number is somewhat hard?
4
On the RPE scale, what number is very hard?
7
When doing power training to maximize force production, what percentage of 1 RM would we want?
85-100% of 1 RM
What is the relationship between strength and muscle tension?
DIRECT (when one increases, so does the other and vice versa)
What is the Henneman size principle?
MU recruitment order is small slow (I) to large fast (II) For low intensity efforts, fewer active motor units needed and can be accomplished with slow-twitch fibers. As intensity moves to moderate and then to high effort, must recruit larger and faster (II) motor units.