Impaired Muscle Performance
oxford technique
% of maximum was reverse in the 3 sets compared to DeLorme's 1 set, 100% of 10RM, 10 reps 2 set 75% of 10RM, 10 reps 3 set, 50& 10 RM, 10 reps
single set
1 set of 8-12 reps of an exercise performed at slow speed
supersets
1 set of 8-12 reps of several exercises for the same muscle group and on after, or several sets of 8-10 reps of two exercises for the same muscle group with no rest in between
pryamids
1 set of 8-12 reps with light resistance, then increase in resistance over 4-6 sets until only 1 or 2 reps can be performed, can be reversed
name three physiological adaptions to training:
1. tendons, ligaments, etc increase in strength 2. mineral content of bone increased 3. maximal O2 uptake increased
multiple sets
2-3 warm up sets with a progressively increase resistance followed by several sets at the same resisitance
McQueen's Technique
3 set, 100% of 10 RM, 10 reps (beginning/intermediate) 4-5 set, 100% of 2-3 RM, 2-3 reps (advanced)
Muscular strength
Ability of a muscle to generate force against some resistance
Knight's DAPRE program
DAPRE: daily adjusted progressive resistive exercise allows for individual differences in the rates at which patients progress in their rehab programs set 1, 50% of RM, 10 reps set 2, 75% of RM, 6 reps set 3, 100% of RB, maximum reps set 4, adjusted working weight, maximum reps
Describe characteristics of a progressive resistive exercise.
Isotonic contractions, use of barbells and exercise machines, greatest when angle of pull is greater than 90 degrees
sander program
Total of 4 sets (3xweek), 100% of 5 RM, 5 reps day 1, 4 sets, 100% of 5 RM, 5 reps day 2, 4 sets, 100% of 3 RM, 5 reps day 3, 1 sets, 100% of 5 RM, 5 reps 2 sets, 100% of 3 RM, 5 reps 2 sets, 100% of 2 RM, 5 reps
more muscle fibers means an athlete would have _____________________.
a greater ability to have hypertrophy
Muscular Endurance
ability to perform repetitive contractions against some resistance for an extended period of time
Berger adjustment technique
adjustable within individual limitations 3 sets, 100% of 10 RM, 6-8 reps
define intensity
amount of weight or resistance
The amount of force necessary to move a weigh through a range of motion changes according to....
angle of pull of the contracting muscle.
delorme's program
based on repetition maximum of 10, 1 set 50% of 10 RM, 10 reps 2 set, 75% of 10 RM, 10 reps 3 set, 100% of 10 RM, 10 reps designed for the beginning, intermediate, and advanced stages of rehab
econcentric contraction
controlled concentric contraction while at the same time an eccentric contraction is occurring
disadvantage of isokinetics
costly
Muscle strength is proportional to the _________________.
cross sectional diameter
strength/body weight ratio can be reduced by....
decreasing body fat while increasing lean weight
what was sander program designed for?
designed to be used in the advanced stages of rehab and was based on formula that used a % of body weight to determine starting weights
Which contraction requires a much lower level of motor unit activity and is less resistant to fatigue?
eccentric
what contraction can generate greater amounts of force against resistance than the other?
eccentric can generate greater amounts of force against resistance that concentric
One joint is moving concentically as another joint is moving ________________.
eccentrically
free weights vs. exercise machines
exercise machines: safe, easy to add weigh, usually allow only single plane motion free weights: more dangerous, harder to manage plate change in weight, allow for more functional movements in planes.
name 3 plyometirc exercise characteristics
explosive, emphasis on speed of eccentric phase, consists of hops, bounds, and jumping
overload principle
for a muscle to increase in strength it must be pushed to work harder that accustomed to, in rehab this is limited by healing process.
tri-sets
group of 3 exercises for the same muscle group performed using 2-4 sets of each exercise with no rest in between
hypertrophy can be caused by....
hyperplasia, increase in number of capillaries (theory: no new ones form, dormant one fill with blood), myofilament theory: actin and myosin increase in size and number, muscle fibers increase in cross-sectional diameter
increase in muscle size is________
hypertrophy
decrease in muscle size is ____________
hypotrophy
difference between strength levels between males and females are best illustrated....
in relation to body weight minus fat
Resistance training increases efficiency by:
increase in number of motor units being recruited, firing rate of each motor unit, synchronization of firing.
Hyperplasia
increase in number of muscle fibers (theory, number of fibers genetically determined)=hypertrophy
number of muscle fibers is a(n) _______________ trait.
inherited
eccentric contraction
lengthens and produces tension
what is variable reisitance
machines in which pulley system (CAM) is incorporated where resistance is variable throughout movement
define rep max
maximum number of rep at a given weight
what is an advantage of surgical tubing
movement can occur in a multiple planes simultaneously
what is isokinetics
muscle contraction in which the length of the muscle is changing while the contraction is performed at a constant velocity, Max resistance is applied throughout full ROM by machine
define frequency
number of time's done in a weeks period
define repetitions
number of times repeated
define set
particular number of reps
During a strength training program a muscle must be ____________ to improve strength.
progressively overloaded
what is plyometirc exercise
rapid stretch of a muscle eccentrically, followed immediately by a rapid stretch of a muscle concentrically
define recovery period
rest between sets
circuit training
series of exercise stations
concentric contraction
shortens and produces force
Factors that determine levels of muscular strength, power, and endurance
size of muscle, number of muscle fibers, neuromuscular efficiency, biomechanical considerations (tendon attachment placement), age and overtraining.
isometric exercise can have gains in strength at what time?
sticking points
Neuromuscular effiecency is associated with ______________.
strength
developing muscular endurance is more important that ________________, especially as we age.
strength
what is isometric exercise?
strength is increased at the specific angle of exertion, but no corresponding increase in stength at other positions in the ROM, this produces a spoke in systolic BP
Length of a muscle determines the....
tension that can be generated
Isometric contraction
tension, but no chance in length, no movement
Disadvantages of any isotonic exercise is that....
the force required to move the resistance is constantly changing throughout the full ROM (variable resistance)
strength training programs must be dictated by...
the healing process
Type 1 vs. Type 2 muscle fibers
type 1: slow twitch, slow oxidative, time required to generate force,slow to fatigue, long duration aerobic acivities type 2: fast twitch, quick forceful contactions, fatigue more rapidly, short term, high intensity, anaerobic activites, powerful contractions
split routine
workouts exercise different muscle groups on successive days, MWF upper, TR lower