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)