ESS4317 exam 3

types of stretching

- *Ballistic methods*: or "bouncing" stretches use the momentum of the moving body segment to produce the stretch. - *Dynamic*: or slow movement stretching involves a gradual transition from one body position to another, and a progressive increase in reach and range of motion as the movement is repeated several times. - *Static*: stretching involves slowly stretching a muscle/tendon group and holding the position for a period of time (i.e., 10-30 s). Static stretches can be active or passive. - *Active static*: stretching involves holding the stretched position using the strength of the agonist muscle as is common in many forms of yoga. - *Passive static*: stretching involves assuming a position while holding a limb or other part of the body with or without the assistance of a partner or device (such as elastic bands or a ballet barre). - *Proprioceptive neuromuscular facilitation (PNF)* methods take several forms but typically involve an isometric contraction of the selected muscle/tendon group followed by a static stretching of the same group (i.e., contract-relax).

progression/maintenance

- As muscles adapt to a resistance exercise training program, the participant should continue to subject them to overload or greater stimuli to continue to increase muscular strength and mass. - The most common approach is to increase the amount of resistance lifted during training. - Other ways to progressively overload muscles include performing more sets per muscle group and increasing the number of days per week the muscle groups are trained. - Increasing the overload by adding resistance, sets, or training sessions per week is not required during a maintenance resistance training program. - Muscular strength may be maintained by training muscle groups as little as 1 d · wk−1 as long as the training intensity or the resistance lifted is held constant.

volume of resistance exercise

- Each muscle group should be trained for a total of two to four sets. - These sets may be derived from the same exercise or from a combination of exercises affecting the same muscle group. - A reasonable rest interval between sets is 2-3 min. - Using different exercises to train the same muscle group adds variety, may prevent long-term mental "staleness". - Four sets per muscle group is more effective than two sets; however, even a single set per exercise will significantly improve muscular strength, particularly among novices. - The resistance training intensity and number of repetitions performed with each set are inversely related. - To improve muscular strength, mass, and — to some extent — endurance, a resistance exercise that allows an individual to complete 8-12 repetitions per set should be selected. This repetition number translates to a resistance that is ~60%-80% of the individual's one repetition maximum (1-RM) - Older and very deconditioned individuals who are more susceptible to musculotendinous injury should begin a resistance training program conducting more repetitions (i.e., 10-15) at a very light-to-light intensity of 40%-50% of 1-RM, or an RPE of 5-6 on a 10-point scale assuming the individual has the capacity to use this intensity while maintaining proper lifting technique. - Subsequent to a period of adaptation to resistance training and improved musculotendinous conditioning, older individuals may choose to follow guidelines for younger adults (higher intensity with 8-12 repetitions per set).

resistance exercise technique

- Each resistance exercise should be performed with proper technique regardless of training status or age. - The exercises should be executed using correct form and technique, including performing the repetitions deliberately and in a controlled manner, moving through the full ROM of the joint, and employing proper breathing techniques (i.e., exhalation during the concentric phase and inhalation during the eccentric phase and avoid the Valsalva maneuver).

frequency of resistance exercises

- For general muscular fitness, particularly among those who are untrained or recreationally trained (not engaged in a formal training program), an individual should resistance train each major muscle group (the muscle groups of the chest, shoulders, upper and lower back, abdomen, hips, legs) 2-3 d · wk−1 with at least 48 h separating the exercise training sessions for the same muscle group. - All muscle groups to be trained may be done so in the same session (i.e., whole body), or each session may "split" the body into selected muscle groups so that only a few of groups are trained in any one session. - This split weight training routine entails 4 d ∙ wk−1 to train each muscle group 2 times ∙ wk−1 - The split and whole body methods are effective as long as each muscle group is trained 2-3 d ∙ wk−1.

flexibility exercise (stretching)

- Joint ROM or flexibility can be improved across all age groups by engaging in flexibility exercises. - The ROM around a joint is improved immediately after performing flexibility exercise and shows chronic improvement after about 3-4 wk of regular stretching at a frequency of at least 2-3 times ∙ wk−1. - Postural stability and balance can also be improved by engaging in flexibility exercises, especially when combined with resistance exercise. - The goal of a flexibility program is to develop ROM in the major muscle/tendon groups in accordance with individualized goals. - Static stretching exercises may result in a short-term decrease in muscle strength, power, and sports performance when performed immediately prior to the muscle strength and power activity is important to performance, especially with longer duration (>45 s) stretching.

neuromotor exercise

- Neuromotor exercise training involves motor skills, such as balance, coordination, gait, and agility, and proprioceptive training and is sometimes called functional fitness training. - Neuromotor exercise training results in improvements in balance, agility, and muscle strength and reduces the risk of falls and the fear of falling among older adults - The optimal effectiveness of the various types of neuromotor exercise, doses (i.e., FIT), and training regimens are not known for adults of any age. Studies that have resulted in neuromotor improvements have mostly employed training frequencies of ≥2-3 d wk−1 with exercise sessions of ≥20-30 min duration for a total of ≥60 min of neuromotor exercise per week

sedentary behavior and brief activity breaks

- Sedentary behaviors can have adverse health effects, even amongst those who regularly exercise. - There is increasing evidence that concurrently reducing sedentary time results in health benefits that are additive to exercise. - Sedentary behavior negatively impacts cardiometabolic markers, body composition, and physical function, and these effects might be attenuated by interspersing brief PA (e.g.,, 1-5 minutes of standing and walking. - Although the frequency, intensity, time (duration), and type of brief PA breaks have not been clearly identified, standing or engaging in light to moderate walking or other PA ≥ once per hour to breakup sedentary stretches may be encouraged.

muscular fitness

- The ACSM uses the phrase "muscular fitness" to refer collectively to muscular strength, endurance, and power. - Muscular strength and endurance are often the foundation of a general training regimen focusing on health/fitness outcomes for young and middle-aged adults, however, muscular power should be equally emphasized - Older adults (≥65 yr) may particularly benefit from power training because this element of muscle fitness declines most rapidly with aging, and insufficient power has been associated with a greater risk of accidental falls. Importantly, aged individuals can safely perform the fast-velocity muscular contractions, or repetitions, that optimally develop muscular power - Each set should be performed with proper form and to the point of muscle fatigue but not failure, because exerting muscles to the point of failure increases the likelihood of injury or debilitating residual muscle soreness, particularly among novices - If the objective of the resistance training program is mainly to improve muscular endurance rather than strength and mass, a higher number of repetitions, perhaps 15-25, should be performed per set along with shorter rest intervals and fewer sets (i.e., 1 or 2 sets per muscle group).

FITT BoxFlexibility Volume Recommendation

A total of 60 s of flexibility exercise per joint is recommended. Holding a single flexibility exercise for 10-30 s to the point of tightness or slight discomfort is effective. Older adults can benefit from holding the stretch for 30-60 s. A 20%-75% maximum voluntary contraction held for 3-6 s followed by a 10-30 s assisted stretch is recommended for PNF techniques. Performing flexibility exercises ≥2-3 d ∙ wk−1 is recommended with daily flexibility exercise being most effective.

FITT box volume of resistance exercise

Adults should train each muscle group for a total of 2-4 sets with 8-12 repetitions per set with a rest interval of 2-3 min between sets to improve muscular fitness. For older adults and very deconditioned individuals, ≥1 set of 10-15 repetitions of moderate intensity (i.e., 60%-70% 1-RM), resistance exercise is recommended.

FITT box resistance exercise technique

All individuals should perform resistance training using correct technique. Proper resistance exercise techniques employ controlled movements through the full ROM and involve concentric and eccentric muscle actions.

FITT BoxProgression/Maintenance of Resistance Training Recommendation

As muscles adapt to a resistance exercise training program, the participant should continue to subject them to overload to continue to increase muscular strength and mass by gradually increasing resistance, number of sets, or frequency of training.

types of resistance exercises

Many types of resistance training equipment can effectively be used to improve muscular fitness including free weights, machines with stacked weights or pneumatic resistance, and even resistance bands.

FITT box neuromotor exercise recommendations

Neuromotor exercises involving balance, agility, coordination, and gait are recommended on ≥2-3 d ∙ wk−1 for older individuals and are likely beneficial for younger adults as well. The optimal duration or number of repetitions of these exercises is not known, but neuromotor exercise routines of ≥20-30 min in duration for a total of ≥60 min of neuromotor exercise per week are effective.

FITT BoxFlexibility Exercise Recommendation

ROM is improved acutely and chronically following flexibility exercises. Flexibility exercises are most effective when the muscles are warm. Static stretching exercises may acutely reduce power and strength so it is recommended that flexibility exercises be performed after exercise and sports where strength and power are important for performance.

FITT BoxResistance Training Frequency Recommendation

Resistance training of each major muscle group 2-3 d ∙ wk−1 with at least 48 h separating the exercise training sessions for the same muscle group is recommended for all adults.

An evidence-based benefit of stretching is

The ROM around a joint is improved acutely and chronically

Which of the following is incorrect in a properly administered muscular endurance push-up test?

The examiner should place his or her hand on the low back for support

Which of the following is not a valid guideline for prescription of muscular fitness training?

There should be at least 24 h separating exercise training sessions for the same muscle group.

Sarcopenia, the degenerative loss of muscle mass and strength, is a result of which of the following?

aging & reduced physical activity

The 1-RM is determined for each exercise

by trial and error

Muscular fitness refers to the

combination of muscular strength, endurance, and power

Muscular strength refers to the ability of the muscle to

exert force

For the push-up test, subjects are to start in the "up" position

false

To calculate relative strength, divide the weight pushed in pounds by BMI.

false

What principle of training states exercise below a minimum intensity, or threshold, will not challenge the body sufficiently to result in changes in physiologic parameters?

overload

Flexibility is the ability to more a joint

through its complete ROM

When progressing an exercise prescription, any of the components of the FITT principle may be manipulated. What is recommended as the component to be manipulated in the initial phase (first 4-6 wk) of an exercise program for an average adult?

time (duration)

Exercise volume is the product of frequency, intensity, and time of exercise

true

Multijoint resistance training targets both agonist and antagonist muscle groups.

true

Muscular fitness may have an effect on management, atteuation, and even prevention of chronic disease.

true

Muscular power is the muscle's ability to exert force per unit of time.

true

Which of these two have been added to the FITT principle of Ex Rx?

volume and progression