Exercise Physiology: Muscle Strengthening
Increase load ___
2-10%
DOMS
Delayed-onset muscle soreness
DOMS: acute ____
inflammation
Glut sets for hip replacements and quad sets for LE amputees are examples of what kind of training?
isometric training
Explosive jump training is?
plyometric training
Involves rapid stretching followed by shortening of a muscle group during dynamic movement
Plyometric training
Avoid ___ ___
Valsalva maneuver
By controlling velocity, ___ can be applied throughout the motion
a maximal overload
Describe the force-velocity relationship
absolute or peak force generated in a movement depends on the speed of muscle lengthening and shortening
The basic principle of plyometric training is to ?
absorb the shock then immediately contract the muscles
Resistance exercise program recommendation: ___ upper and lower body
alternate
In isometric muscle testing, where is muscle force measured?
at a specific joint angle
Training frequency allows how many rest days?
at least one day of recovery; no more than 3
Where do gains predominantly occur in isometric strength training?
at the joint angle used in training
When does minimal intensity for muscular overload occur?
between 60-70% of 1-RM
Closed kinetic chain exercise
body weight loaded training
3 isometric muscle strenght testing tools
cable tensiometer - pulley system, measurements at various angles dynamometers computer-assisted devices - dynamometer connected to a computer
DOMS: alteration in cell's mechanism for ____
calcium regulation
DOMS: overstretching and perhaps tearing portions of of the muscle's ____
connective tissue harness
3rd step of muscle soreness and stiffness
damage to microfibrils and noncontractile structures
A muscle's force-generating capacity rapidly ___ with increased shortening velocity
declines
Once peak velocity is reached, maximum power output decreases because of ___ maximum force at faster speeds
declining (upside down parabola)
As the load increases, maximum shortening velocity ___?
decreses
limitation of isometric training
difficulty monitoring exercise intensity and training results
In isometric training, duration of muscle activation ___ relates to increases in isometric strength
directly
Involves lifting and lowering phases with each repetition using weight plates or exercise machines that feature different applications of muscle overload
dynamic constant external resistance (DCER) training
Training frequency for beginners:
entire body, 2-3days/week
T/F Plyometric training involves immediately contracting the muscles in order to absorb shock
false
T/F The type of exercise governs strength improvements, not overload intensity
false
T/F Connective tissue and bone adaptations to resistance training make the muscle more prone to injury
false *helps to protect joints and muscles from injury
T/F Resistance exercise more acutely decreases blood pressure than lower intensity dynamic movements
false *increases
T/F exerting maximal force throughout the full ROM diminishes strength development
false *optimizes strength development
T/F When strength testing, provide adequate practice prior to testing to maximize "learning"
false practice minimizes "learning" that could compromise initial results
T/F When strength testing, standardize instructions after testing
false standardize before
Set
group of reps ex.) 2 sets of 8 reps
2nd step of muscle soreness and stiffness
high muscle forces damage sarcolemma causing release of cytosolic enzymes and myoglobin
Resistance exercise program recommendation: ___ intensity before ___ intensity
higher before lower
2 for 2 rule
increase load when 2 additional reps can be performed on 2 consecutive sessions
Muscle growth takes place from:
increased amount of contractile proteins (actin & myosin) *increased number and size of myofibrils per muscle fiber* increased amounts of connective, tendinous, and ligamentous tissues increased quantity of enzymes and stored nutrients
Neural adaptations to resistance training
increased synchronization of motor unit firing, causing more motor units to fire simultaneously
Progressive overload, a gradual increase in resistance includes:
increasing load increasing reps decreased rest period (for endurance) increased rest period (for strengthening)
Suspension in body weight loaded training adds a component of ____ to further challenge trunk and back neuromuscular control
instability
Muscle action performed at constant angular limb velocity (velocity controlled)
isokinetic resistance training
Which kind of training is important for post-op patients?
isometric training
static training
isometric training
6 muscle strength training systems
isometric training dynamic constant external resistance training variable resistance training isokinetic training plyometric training body weight-loaded training
Effectively improves strength of a muscle or group of muscles when the applied force* covers four or five joint angles through the ROM
isometrics *applied force must be isometric
Exercise sequence: ___-->___ muscle groups to avoid premature fatigue of the ___ (smaller/larger) group
larger --> smaller smaller
Connective tissue and bone adaptations to resistance training
ligaments, tendons, and bone correspondingly strengthen as muscle strength and size increase
Avoid ___ lifts in the beginning stages of resistance training
maximum
4th step of muscle soreness and stiffness
metabolites (e.g. calcium) accumulate to abnormal levels in the muscle cell to produce more damage and reduced force capacity
Muscular adaptations to resistance training
muscle fiber hypertrophy
Connective tissue proliferates around individual ____; this thickens and strengthens the overall muscle's connective tissue structures
muscle fibers
The maximum force, tension, or torque generated by a muscle or muscle groups
muscle strength
DOMS: minute tears in ____ or damage to its ____
muscle tissue contractile components
DOMS: ____ changes that cause fluid retention
osmotic pressure
Training frequency for intermediates:
overall 2-3days/week, core groups 1-2days/week *start here and slowly increase
Training frequency for the advanced:
overall frequency 4-6days/week, core groups 2-3times/week
Describe the power-velocity relationship
peak power (work over time) rapidly increases as velocity (distance over time) increases to a peak velocity
Cardiovascular adaptations to resistance training
physiologic hypertrophy of the heart wall
Functional strength training focuses on ___, ___, and ___ requirements rather than simply an isolated joint or muscle action
power, force, velocity
Trying to overload a muscle as it becomes stronger
progressive resistance exercise
DOMS: muscle ____
spasms
The amount of overload reflects a percentage of what?
the 1-RM of a non-fatigued muscle or muscle group
6th step of muscle soreness and stiffness
the inflammation process begins, the muscle cell heals, the adaptive process makes the muscle more resistant to damage from subsequent exercise
What is the load-repetition relationship?
the total work(force and distance) accomplished by muscle action depends on the load (resistance) placed on the muscle
Describe the specificity of strength training
to improve a specific physical performance, it is important to train the muscles in movements that mimic the movement requiring force
T/F A longer duration of muscle activation in isometric training relates to increased isometric strength
true
T/F Absolute or peak force generated in a movement depends on the speed of muscle lengthening and shortening
true
T/F Each muscle group has an optimum movement speed to produce maximum power
true
T/F Neural adaptations to resistance training allow one to recruit more muscle fibers (motor units) faster
true
T/F Resistance exercise does not produce any long term increase in resting blood pressure
true
T/F Resistance exercise training helps to increase the size and strength of ligaments
true
T/F Use lighter resistance to perform repetitions at the start of training
true
T/F When strength testing, ensure consistency among subjects in the angle of the limb measurement and/or body position on the test device
true
T/F When strength testing, ensure uniformity in duration and intensity of the warm up
true
T/F Work done by a muscle depends on the load placed on the muscle
true
T/F plyometric training involves maximal power production
true
T/F A muscle will strengthen if it is trained at 90% of its current maximal-force generating capacity
true (train "near" current max force capacity)
T/F In isokinetic training, the muscles exert maximal forces throughout the ROM while shortening at a specific velocity
true isokinetic training is velocity controlled
T/F Connective tissue and bone adaptations to resistance training justify resistance exercise for preventative and rehabilitative strategies
trueeee
1st step of muscle soreness and stiffness
unaccustomed exercise using eccentric muscle actions
Alters external resistance to movement to match increases and decreases in force capability related to joint angle throughout a ROM
variable resistance training ex.) theraband tubing
3 exercise systems that train muscles to become stronger
-progressive-resistance weight training -isometric training -isokinetic training
Repetition
1 cycle of the exercise
Describe the procedure for One-Repetition Maximum (1-RM) test
1. choose initial weight close to but below maximum lifting capacity 2. progressively add weight until subject reaches maximum lift capacity - weight increments 1-5kg depending on muscle being tested -rest intervals of 1 to 5 mins
What three approaches to strength training apply muscular overload?
1. increase load or resistance 2. increase repetitions 3. increase speed of muscle action
For resistance exercise prescription, how frequently should you exercise each muscle group?
2-3 times per week
Increase load for power:
30-60% of 1-RM at fast velocities for 3-6 reps
Increase load for endurance:
30-80% of 1-RM for 10-25reps
The strength training zone
60-100% 1-RM
Increase load for strength:
70-85% 1-RM for 8-12reps
A push up is an example of what kind of training?
Body weight loaded training (closed kinematic chain)
What are the types of muscle actions?
Concentric action Eccentric action Isometric action Dynamic constant external resistance (DCER)
What muscle action occurs in dynamic activities where muscles shorten and produce tension through the range of motion
Concentric muscle action
5th step of muscle soreness and stiffness
DOMS as a result of inflammation, tenderness, and pain
What muscle action implies that the external weight or resistance remains constant throughout the movement
Dynamic constant external resistance (DCER) -a combination of ecc and conc actions
What muscle action occurs when external resistance exceeds muscle force, and muscle lengthens as tension develops
Eccentric muscle action
T/F The load placed on a muscle does not affect the muscle's shortening and lengthening velocities
FALSE! muscles shorten (and lengthen) at different maximum velocities depending on the load placed on them (force-velocity relationship)
T/F Isometric training provides a constant stimulus for muscular hypertrophy
False *does not will not gain muscle girth
T/F Single set programs are much better than multiple set programs
False controversy exists, single set does show strength gains
T/F maximal voluntary isometric actions produce less gains in isometric strength than submaximal actions
False produces more gains
What muscle action occurs when a muscle generates force and attempts to shorten but cannot overcome the external resistance
Isometric muscle action
What is One-Repetition Maximum (1-RM)
Maximum amount of weight that can be lifted for one time
What is the overload intensity principle of strength training?
Muscles respond to the intensity of the overload rather than the form of overload
What test is used for measurement of eccentric/concentric muscle strength?
One-Repetition Maximum (1-RM)