KIN 479 Unit 2 Exam
How can strength be assessed?
-1RM -3-10RM -Isometric tests -Isokinetic tests
What is joint stiffness made up of? (and percentages)
-47% joint capsule -41% muscle -10% tendon -2% skin
What are the goals of the resistance training plan?
-Become a better overall athlete -Perfect one specific task (i.e. bench press)
Examples of powerlifting
-Deadlift -Bench press -Squat
What is DCER?
-Dynamic constant external resistance -Most common method for enhancing muscular fitness -Different types of training equipment, reps, and sets can be used -Commonly used to enhance motor performance skills and sports performance
What are the types of resistance training?
-Dynamic constant external resistance (DCER) -Variable resistance training (bands) -Isokinetics (boidex) -Plyometrics (box jumps)
When determine the appropriate flexibility program design:
-differentiate btwn flexibility training w/ the sole purpose of increasing ROM (often static stretching) -or flexibility exercises w/ the primary purpose of preparing for fitness training or sport specific training
Initial levels of what influence the rate and magnitude of adaptation?
-fitness -heredity -age -gender -nutritional status -health habits
Type II Muscle Fibers
-high glycolytic capacity -higher contractile force capability -better for strength and power activities
Flexibility Program benefits:
-increasing the duration of each rep beyond 30-60 seconds appears to have limited benefits -flexibility should be performed when a muscle is warm (minimum of 5 min. warm up recommended) -Post-exercise flexibility training may be more beneficial than pre-exercise, particularly if there is concern about performance decrements w/ pre-exercise stretching -generally, increased ROM has been demonstrated in all modes of flexibility training
When stimulated by excessive tension, Golgi tendon organs:
-inhibition of agonists, excitation of antagonists -prevention of excessive tension in muscle, tendon -reduced potential for injury
Ballistic Flexibility:
-involves rapid & bouncing-like movements in which the resultant momentum of the body or body segments is used to extend the joint through the full ROM -Myotatic (i.e. stretch) reflex can be stimulated & high muscle tension can result -No longer recommended -creates higher risk for injury (no data to prove this)
Sit and reach tests:
-most commonly used assessment for flexibility in the low-back & hip joint -it should be noted that sit and reach testing may need to be modified for various subpopulations including the young, the old, and pregnant women, although specific procedures & norms are lacking
Resistance load used:
-one of the most importance variable sis the 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 tp muscular strength --RM Loads >/= 20 are most beneficial to muscular endurance
Three phases of the 3 PNF techniques:
-passive prestretch -passive stretch -contractions
Principles of Plyometrics:
-place a great amount of stress on the involved muscles, connective tissues, and joints -needs to be carefully prescribed and progressed to reduce the likelihood of musculoskeletal injury -its very important to start with basic movement or establish an adequate baseline of strength before participation in a plyometric program -reasonable to begin training w/ 1 or 2 sets of 6-8 reps of lower intensity drills & gradually progress to several sets of higher intensity exercises -to optimize training, performance of more than 40 reps per session appears to be the most beneficial training volume
Pre-exercise static stretching is not recommended. Instead:
-pre-activity ROM should be dynamic -flexibility programming should occur during or immediately after activity
Fundamental principles that determine the effectiveness of all resistance training programs:
-progression -regularity -overload -creativity -enjoyment -specificity -supervision
Flexibility program design is structure around the same underlying principles that all health related fitness components utilize:
-progressive overload -specificity of training -individual differences -reversibility
Plyometric Training:
-quick, powerful movements that involve a rapid stretch of a muscle (eccentric) immediately followed by a rapid shortening of that muscle (concentric) -The amount of time it takes to change direction from the eccentric to concentric phase of the movement is a critical factor --this time period is called the amortization phase and should be as short as possible (<0.1 second) to maximize training adaptations
Principles of Isokinetics:
-require a boded type of equipment -dynamic muscle actions are performed at a constant angular limb velocity -used by PTs and athletics trainers for injury rehabilitation as well as in research settings -the speed of movement-rather than the resistance-is controlled -its the best approach to develop increased strength and power at different movement speeds
Sensory-Motor Integration: Golgi Tendon Organs
-sendory receptor embedded in tendon; associated w/ 5-25 muscle fibers; sensitive to tension in tendon (strain gauge)
Goniometers:
-similar to a protractor & is used to measure a joint's range of motion expressed in degrees -Consists of 2 arms: a stabilization arm that is fixed to the proximal body segment, & a movement arm that follows the distal body segment as it is moved through its ROM -Axis is placed at a predetermined anatomical landmark, generally at the joint axis of rotation
Static Flexibility:
-slow and constant motion, held in final position, for 15-30 seconds up to 4x -involves relaxation & concurrent elongation of the stretched muscle w/out stimulation of a stretch reflex -Does not provide the increase in muscle temperature & blood flow redistribution (not great for warm ups) -Evidence whether static stretching is associated w/ increased or decreased performance is inconsistent
Type I Muscle Fibers:
-slow twitch -high oxidative capacity -lower contractile force capability -better for endurance activities
Four types of flexibility training:
-static (most common) -ballistic -proprioceptive neuromuscular facilitation (PNF) -dynamic
If stretched, muscle spindle sensory neurons:
-synapses in spinal cord with alpha motor neuron -trigger for reflex muscle contraction -prevention of further (damaging) stretch -stretch reflex
Muscular Fitness Tests are specific to what?
-the muscle groups being assessed -the velocity of movement -the joint range of motion -the type of equipment available
Flexibility Training Program:
-to improve ROM, 2-3x/wk for at least 3-4 wks may be required -each exercise should include 2-4 reps in which the stretch is help btwn 10-30s w/ a goal of accumulating 60 seconds of stretch across 2-4 reps -PNF stretching includes a 6-second contraction followed by a 10-30 second assisted stretch --30-60 second holds are advised in older individuals
Many methods exist for getting stronger, but the best depends on the client/patient's ________
-training experience -current strength
Dynamic flexibility:
-utilizes slow & controlled, sport-specific movements which are designed to increase core temp. and enhance activity-related flexibility & balance -no comprehensive list of movements is available; up to coaches' knowledge/experience
Book's explanation of muscle spindles:
-when stimulated, there is a dual response in which a rapid tension development is initiated in the stretched muscle 7 inhibited in the antagonist muscle -reflex is known as a stretch or myotonic reflex -inhibitory response in the antagonist muscle is known as reciprocal inhibition -slow static stretch minimizes the myotonic reflex
How to alter weekly volume (repetitions x sets)
1. Changing # of sets 2. Changing # of training sessions 3. Indirectly changed by altering load and/or time under tension *at some point, increasing volume does not help, and might even hurt due to recovery **15 sets per muscle group/week max**
Resistance training Program Variables:
1. Choice of exercise 2. Order of exercise 3. Resistance used 4. Training volume (total # of sets + reps) 5. Rest intervals btwn sets & exercises 6. Repetition velocity 7. Training frequency
Different types of muscle actions
1. Concentric (shortening) 2. Eccentric (lengthening) 3. Isometric (no movement)
what are the 3 PNF techniques?
1. Hold-relax 2. Hold-relax w/ agonist contraction 3. Agonist contraction
Strength is important for:
1. Human Health 2. Sport Performance 3. Prevention of Injuries
3 subcategories of static stretching
1. Slow & constant stretch w/ a partner (passive) 2. Slow & constant stretch w/out any assistance (self-stretching) 3. Slow & constant stretch against a stationary object (isometric)
In response to strength training:
1. Type II fibers (high threshold MU) are recruited easier, therefore there are increases in the # of MU activated 2. Magnitude of maximum force capacity & rate of force development improve via increases in firing rate 3. Peak force is enhanced by greater rates of force development via increases in motor unit synchronization (fire simultaneously) 4. Neuromuscular inhibition is reduced via down-regulation of afferent feedback via sensory nerves
What is training volume a combination of?
1. the number of exercises performed per session 2. the reps performed per set 3. the number of sets performed per exercise
Recommendations for flexibility were made in ______ by the ACSM
1998 *in 1941 Cureton suggested flexibility is important
What should the regularity of resistance training be for most adults?
2-3 sessions per week
A resistance training frequency of ______ on nonconsecutive days is recommended for beginners, and why is this
2-3x/week -it allows for adequate recovery between sessions (48-72 hrs) & has proven to be effective for enhancing muscular fitness
ACSM recommends that apparently healthy adults should train each muscle group for _____ sets to achieve muscular fitness goals
2-4
What are muscle spindles?
3-10 specialized, infrafusal fibers that are innervated by gamma motor neurons & provide information about rate of change in muscle length
What percentage of adults actually engage in strength training?
30.2%
Training in the _______ RM range will recruit higher threshold units than training in a ______ RM range
4-6; 12-15
Principle of reversibility also shows that flexibility gains are lost w/in ______ of ceasing flexibility exercises
4-8 weeks
A reasonable guideline for a beginner is to increase the training weight about _____% per week & decrease the reps by _____ when a given load can be performed
5-10%; 2-4
Changes in mCSA (muscle cross-sectional area) & architecture account for _____% of positive changes in short-term resistance training
50-60%
Research shows that _______ and ______ 1-RM produced the largest strength increases in untrained & trained adults, respectively
60% and 80%
a repetition range btwn ______ is commonly used to enhance muscular fitness in novice to intermediate exercises
8 & 12 (~60-80% 1-RM)
Using ________ will have more effect on muscular endurance
<50% 1-RM; 15-20 reps
Average maximal strength test takes ________
>300 ms --Likely not sport specific (i.e. times it takes to jump or change directions)
When is the principle of progression particularly important?
After the first few months of resistance training when the threshold for training-induced adaptations in conditioned individuals is higher
_________ may find these tests difficult to perform
Certain populations (ex. overweight) *poor results obtained during testing may discourage further participation
__________ may be more related to sport performance
Power tests
What does the story of Milo of Croton teach us about?
Progressive overload
Assessment of _______ helps to determine the need for a flexibility program
ROM at specific joints, in context w/ individual goals
Definition of flexibility:
ROM of a joint or group of joints
Strength is very ________, must train with high loads very close to maximum
calculated --primarily a function of using the right load
How to manipulate overload:
change intensity, duration, or frequency
The term resistance training should be distinguished from bodybuilding and powerlifting which are ___________
competitive sports
Maximal force produced during an isometric muscle action is greater than what's seen during a _______ contraction
concentric
Fascia:
connective tissue, surrounding muscles providing stability while being flexible
Progression Principle:
consistently modifying training to maintain training stimulus
As the velocity increases, the amount of force that is generated ________ during concentric muscle contraction & _________ during an eccentric muscle action
decreases; increases
It is likely that the performance of ________ and the integration of numerous training techniques may provide the most effective training stimulus
different training velocities
Open kinetic chain:
distal joint is free to move
Closed kinetic chain:
distal joint segment is stationary; mimic everyday activities
The same rest interval _______ for all exercises
does not need to be used
When does the highest force of muscle action occur?
during eccentric muscle action
Progression during ________ actions must occur slowly to reduce risk of muscle strain
eccentric
Gains in 1RM are ________ following heavy compared to low loads (35% vs 28%)
greater
Although an increase in training experience does not necessitate an increase in training frequency, a higher training frequency does all for ________
greater specialization characterized by more exercises & a higher weekly training volume
To maximize gains in muscles strength, ________ and _______ are needed
heavier weights & longer rest intervals (2-3mins)
Consistent training at ________ increases the risk of overtraining
high intensities (ex. >/= 80% 1-RM
Adults that participate in supervised resistance training programs tend to self-select _____ training loads than when not supervised, which can cause them to miss target workload.
higher
Data is ________ to determine whether PNF is better than the other stretching methods
inconclusive
Over time, physical stress on the body must become ___________
increasingly challenging
Muscular Fitness Tests need to be:
individualized for each client *each client should also have a familiarization session before participating
The safety and efficacy of the exercise programs are maximized when qualified fitness professionals supervise activities while providing ______
instruction and encouragement
How is a periodization year divided?
into specific training cycles (a macrocycle, mesocyclone, and a microcycle) w/ each cycle having a specific goal (hypertrophy, strength, or power)
Grip strength was _______ associated with all-cause mortality
inversely
Active asymptomatic adults can start w/ _________ without medical clearance
light-moderate resistance exercise
To increase muscular endurance, ________ are required
lighter weights and shorter rest periods (<1 min)
What are Golgi tendon organs (GTOs)
located in the myotendinous junction to identify and provide a response to changes in the amount of tension (static) & and the rate of tension (dynamic) development
Single muscle fiber:
made of many myofibrils
Myofibril::
made of many sarcomeres
Jump squats were _______ with sprint-speed & power performance than the barbell half squat
more
Greater ________ increases potential for force production
muscle mass (in particular Type IIx)
These tests can be used independently or in combination with other tests of muscular endurance to screen for _____ and aid in the ________
muscle weakness; exercise prescription
Antagonists:
muscles that oppose movement
The demands placed on the body must be continually and progressively increased over time to achieve long-term gains in _______
muscular fitness
Increases in 1RM are optimized when using _______.
near maximal loads (>85% 1RM)
Incorporate novel exercises and equipment in order to best address each client's:
needs and abilities
Individuality Principle:
people respond differently (high responders vs. low responders)
Beginners need to learn how to _________ before optimal gains in power performance are realized
perform each exercise correctly and develop an adequate level of strength
Agonists:
primary joint movers
Highlight a client's ______ and provide ________ that can promote exercise adherence
progress; positive feedback
Long term gains in muscular fitness will be realized only if the program is performed on a _______
regular basis
Inactive adults w/ known CMR or any symptoms or CMR should ________
seek medical clearance before performing resistance training
In resistance training, a combination of what should be performed?
single joint & multi joint exercises
The _____ of a motor unit as well as the ______ of fibers within a motor unit varies within different muscles
size; number
Enjoyment can be defined as a balance between:
skill and challenge
Size Principle:
small or large (Type I -> Type IIa -> Type IIx)
High-intensity __________ results in improvements in self efficacy, mood states & perceptions of well being
strength training
In relation to muscle fibers, the center of the intramural fiber tells the spinal cord/higher brain how _______ the muscle is
stretched
Anatomical structures: (in relation to flexibility)
the ROM of a given joint is influenced by its bony structure and the soft tissue structures surrounding it
a second model of periodization is referred to as an undulating (nonlinear) model because of ______
the daily fluctuations in training volume & intensity
What is bodybuilding based on?
Aesthetics
_______ from a previous exercise should be taken into consideration when planning rest time
Fatiguing
What is needed as individuals gain experience w/ resistance training?
More complex programs in order to make continual gains in muscular fitness
_______ sets the foundation to enhance the ability to generate force
Muscle hypertrophy
__________ is the ability to perform repeated contractions over a period of time and is typically assessed w/ field measures
Muscular endurance
__________ and ____________ are two components of health related fitness
Muscular strength and muscular endurance
Two plus two rule:
Once client can perform two or more additional reps over the assigned rep goal on two consecutive workouts, weight should be added to the exercise during the next training session
Physical activity & exercise: (in relation to flexibility)
PA can lead to greater flexibility of the affected joints, primarily by moving joints through a fuller range of motion during exercise than would normally occur in daily life
Programs should be based on what?
Participant's health status, current fitness level, personal interests, and individual goals
When do isometric contractions occur?
When the muscle is loaded (however no movement at the joint takes place) *also known as static action **typically happens during the "sticking point" of an exercise when the force produced by the muscle equals the resistance
During PNF, the active tension development in the muscle prior to a stretch elicits _______, which promotes further lengthening of the affected muscle
autogenic inhibition
Muscle & tendon proprioceptors are:
two different types of sensory organs that provide muscular dynamic & limb movement information to the central nervous system
Age: (in relation to flexibility)
w/ aging, there is a reduction in collagen solubility which may lead to increases in tendon rigidity & therefor, reduction in ROM --other age-related affects include osteoarthritis & reduction in physical activity
What are the major modes of resistance training?
weight machines, free weights, body weight exercises, and a broadly defined category of balls, bands, and elastic tubing
When do eccentric contractions occur?
when muscles are lengthening
When do concentric contraction occur?
when muscles are shortening
Both static & dynamic stretching can improve ROM, but the evidence is inconclusive about _______
which technique is more effective
What percentage of RM is reasonable for beginners to use while developing motor skills?
~40-50
Safety Concerns of a resistance training program:
-EP-C needs to monitor the ability of all participants to tolerate the stress of strength & conditioning programs (w/out proper supervision & instruction, injuries that require medical attention can happen) -all exercises should be performed in a controlled manner using proper breathing techniques (voice valsalva maneuver - especially in clinic settings) -EP-Cs are responsible for enforcing safety rules (ex. proper footwear & safe storage of weights) & ensuring that individuals are training effectively -Evidence indicates that EP-Cs who develop & directly supervise personalized programs can help clients maximize strength gains
Order of exercise:
-Large muscles before small; multipoint before single joint -More challenging exercises done in the beginning when fatigue is minimal -experienced individuals may choose to utilize a split routine -ultimately, training time availability & personal preference should help determine type of routine
What factors affect muscular strength development?
-Morphological -Neural
Neural Factors:
-Motor unit recruitment -Rate coding -Motor unit synchronization -Neuromuscular inhibition
Factors affecting flexibility:
-Muscle properties -Physical activity and exercise -Anatomical Structures -Age -Gender
Morphological Factors:
-Muscular hypertrophy & architecture -Musculotendinous stiffness
Examples of Olympic lifting
-Power Clean -Snatch
PNF
-Proprioceptive Neuromuscular Facilitation -techniques combining passive stretch w/ isometric & concentric muscle actions designed to utilize the autogenic & reciprocal inhibition responses of the Golgi tendon organs (GTO) & muscle spindles
The ability to express high _____ and ______ is viewed as the most important quality to sport success
-RFD (rate force development) -power
Choice of Exercise:
-Select exercises that are appropriate for an individual's exercise technique & training goals -Promote balance access joints & btwn opposing muscle groups -strengthen the abdominals, hips, and lower back for postural control -include multidirectional exercises that utilize stability
What is periodization based on?
-Selye's general adaptation syndrome (GAS) --after a period of time, adaptations to a stimulus will no longer take place unless the stimulus is altered
Principles of DCER:
-The weight lifted doesn't change throughout the ROM -The heaviest weight that can be lifted throughout the full ROM is limited by the strength of a muscle at the weakest joint angle -DCER provided enough resistance in some parts of the movement range, but not enough in others --to overcome this, variable resistance machines provide a specific movement path that makes the exercise easier to perform
Strength is more than just the ability to produce as much force as possible
-Vehicle driving the enhancement performance variables --Rate of Force Development (RFD) --Power
How to assess 1-RM:
-Warm-up w/ low intensity aerobic exercise -Perform a specific warm-up w/ several reps w/ a light load -Select an initial weight that is w/in the subject's perceived capacity (~50-70% of capacity) -Attempt a 1-RM lift; if successful, rest ~3-5 minutes before the next trail -Increase resistance progressively (ex. 2.5-20kg) until the subject cannot complete the lift. A 1-RM should be obtained w/in 4 sets to avoid excessive fatigue -The 1-RM is recorded as the heaviest weight lifted successfully through the full ROM w/ proper technique
Do strength tests tell us anything about future performance in sport?
Bench press did have high values related to grades offense, QB rating, TDs per attempt, and first down per attempt
What do rest intervals determine?
Energy recovery & strength gains made
If there is a subconscious fear of the tendon ripping, the ______ will inhibit the muscle contraction (turn it off)
GTO
What is the governor of the muscle
Golgi Tendon Organ
___________ was a stronger predictor of longevity than was systolic blood pressure
Grip Strength
Why are type II fibers recruited later?
It takes more neural drive to hit threshold
Sarcomere:
Smallest contractile unit made of proteins; functional unit of a muscle
The principle of specificity is often referred to as the SAID principle. What does this stand for?
Specific Adaptations to Imposed Demands
What is the backbone of power and rate of forced development?
Strength
What does specificity refer to?
The distinct adaptation that take place as a result of the training program
Resistance training involves:
The progressive user wide range of resistive loads & a variety of training modalities designed to enhance muscular fitness
Once adequate ROM is achieved, ________ should be prescribed
a maintenance program
Muscular Fitness Tests can be assessed by:
a variety of laboratory & field-based measures
Synergists:
accessory joint movers
Specificity Principle:
adaptation are specific to the muscles trained, the intensity of the exercise performed, the metabolic demands of the exercise, & the joint angle trained
Use imagination and ingenuity to optimize training-includes adaptations and enhance exercise ______
adherence
What is a motor unit composed of?
alpha motor neuron + all the fibers it innervates
Define overload:
exercising the body at a level beyond that at which its normally stressed
Gender: (in relation to flexibility)
females have greater ROM compared w/ men --Hormonal (estradiol & progesterone) changes during the menstrual cycle (time of ovulation = increased flexibility) & during pregnancy also affect joint laxity --Women: smaller muscles & wider hips
Even with heavy loads, the lower threshold units are recruited _______ as higher levels are recruited ___________
first; as necessary
Smaller or low-threshold motor units (mostly type 1 fibers) are recruited ______ and larger or high-threshold motor units (mostly type II fibers) are recruited _______
first; later
Overload Principle:
for adaptations to occur, the level of exercise must exceed what the muscle is typically used to
________ are more beneficial for recruiting accessory muscles and utilize balance
free weights
The principle of overload for flexibility training may be applied by increasing ______
frequency (sessions per day or week), intensity (point of stretch), and/or time for each session
Safe and effective resistance training programs utilize what?
good instruction, proper progression, and consistent evaluations
Define Strength:
the maximal force that a muscle or group of muscles can generate
When prescribing percentages of 1-RM for an exercise, it is important to consider ________
the muscle being worked, relative to strength levels
Frequency of training typically refers to:
the number of training sessions per week
What is periodization based on?
the principle that different training loads and power requirements recruit different types and numbers of motor units *aka there are benefits to mixing it up
The adaptations that take place in a muscle group will be as simple or as complex as
the stress placed on them *important that the exercises performed are consistent with the target activity
What does periodization refer to?
the systematic variation in training program design
Gains in muscular fitness are specific to _______
the training velocity
Muscle properties: (in relation to flexibility)
the visco-elastic properties of muscle tissue play a major role in the ROM of a given joint
The classic periodization model is referred to as a linear model because _______
the volume & intensity of training gradually change over time
Velocity based training vs. power based training study results
those with velocity based training completed less volume
How is static flexibility is achieved?
through the use of external forces like gravitational force, partner, or specific exercise equipment
how is dynamic flexibility achieved?
through the voluntary use of skeletal muscles in combination w/ external forces
What is the goal of periodization?
to constantly challenge training demands
What is the general concept of periodization?
to prioritize training goals & then develop a long-term plan that varies throughout the year