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