Chp 6: Resistance Exercise for Impaired Muscle Performance

________________: the exercise load or level of resistance

intensity

what are the key parameters of endurance training?

low intensity muscle contractions, high number of reps, and prolonged time period

_____________________:the variation of intensity and volume during specific periods of resistance training

periodization

_________________ can represent a single burst of high-intensity activity (such as lifting a heavy piece of luggage onto an overhead rack or performing a high jump) or repeated bursts of less intense activity (such as climbing a flight of stairs).

Power

This principle refers to the concept that to improve a specific muscle performance element, the resistance program should be matched to that elements constructs.

Specific Adaptation to Imposed Demands (SAID) principle

Define muscle endurance/local endurance.

ability of a muscle to contract repeatedly against an external load, generate and sustain tension and resist fatigue over an extender period of time

Define Endurance.

ability to perform repetitive or sustained activities over a prolonged period of time

___________________ of body segments during each unique exercise

alignment

Define resistance exercise/resistance training

an activity in which dynamic or static muscle contraction is resisted by an outside force applied manually or mechanically

When does detraining occur?

begins weeks or two after cessation of resistance exercises and continues until training effects are lost

____________________ endurance (total body endurance) is associated with repetitive, dynamic motor activities, such as walking, cycling, swimming, or upper extremity ergometry, which involve use of the large muscles of the body.6,7

cardiopulm

Almost all daily living activities require what 2 types of endurance?

cardipulm and muscle

During a maximum effort concentric muscle contraction, as muscle shortening velocity increases, the force the muscle can generate increases or decreases

decreases

__________________: total time committed to a resistance training program

duration

For _________________ training, emphasis is placed on increasing the TIME a muscle contraction is sustained or the NUMBER OF REPS performed rather than the amount of external resistance.

endurance

For many patients with impaired muscle performance, which has a more positive impact on improving function strength training or endurance training?

endurance training

____________________ : the sequence in which muscle groups are exercised during a session

exercise order

Define Muscle strength.

extend that contractile elements of muscle produce force to meet physical and functional demands on the system

The rate at which a muscle produces a force and the relationship between ________________ and ___________are key factors that affect muscle power.

force, velocity

_________________: the number of exercise sessions per day or per week

frequency

The greatest increases in protein synthesis and hypertrophy are associated with:

high volume, moderate-resistance exercise performed eccentrically; Type IIB fibers increase in size rapidly

During a maximum effort eccentric contraction, as the velocity of active muscle lengthening increases or decreases , force production in the muscle initially increases to a point but then quickly levels off.

increases

______________________:exercises that approximate or replicate functional demands

integration of exercises into functional activities

The ______________ of resistance exercise refers to how much external resistance is imposed on the muscle

intensity

______________________: the type of muscle contraction, type of resistance, arc of movement used, and primary energy system utilized during exercise

mode

In practice, _____________ _______________is the greatest measurable force that is exerted by a muscle or muscle group to overcome resistance during a single maximum effort.

muscle strength

The most common adaptation to strength training is an increase in the maximum force-producing capacity of muscle, primarily the result of: NAME THE 2

neural adaptations and increased muscle fiber siz

states that if muscle performance is to improve, a resistance load that exceeds the metabolic capacity of the muscle must be applied—that is, the muscle must be challenged to perform at a level greater than that to which it is accustomed.

overload principle

___________________: the time allotted for recuperation between exercise sets and sessions

rest interval

Whenever possible, exercises incorporated in a program should mimic the anticipated function; must also incorporate the optimal mode (type) and velocity of exercise, the patient or joint position an movement patterns used during exercise.

specificity of training

__________________ of proximal or distal joints to prevent substitute motions

stabilization

In a _______________ training program, the amount of external resistance applied to the muscle is incrementally and progressively increased.

strength

what are the 3 KEY elements of muscle performance?

strength, power, endurance

Define Strength Training/Strength Exercise

systematic practice of using muscle force to raise, lower or control heavy external loads for a relatively low number of reps or over a short period of time

Although the evidence is limited, it appears that resistance training for muscle strength increases the tensile strength of:

tendons, ligaments and bone

Define functional strength.

the ability of the neuromuscular system to produce the appropriate amount of force during functional activities in smooth and coordinated manner

Define muscle performance

the capacity of a muscle to do work (force x distance)

Define Muscle Power.

the work (force X distance) produced by a muscle per unit of time (force X distance/time); rate of performing work

When does hypertrophy occur in a skeletal muscle ?

usually by 4 to 8 weeks, but possibly 2-3 weeks with very high intensity training

_______________:the rate at which each exercise is performed

velocity

___________________:the total number of repetitions and sets in an exercise session

volume

the ______________ of exercise includes variables such as repetitions, sets, or frequency, any combination of which can be adjusted to progressively increase the demands on the muscle.

volume

how can power be gained?

-increasing the work a muscle must perform -reducing the amount of time required to produce the work -greater the intensity of exercise and shorter period taken to generate force= increases muscle power

what are factors that affect muscle performance?

-morphological qualities of muscle -neurological, biochemical, biomechanical influences -metabolic, cardiovascular, respiratory -cognitive, and emotional function

Benefits of Resistance Exercise. NAME THEM 11

1) Enhanced muscle performance through restoration, improvement or maintenance of muscle strength, power, endurance 2) increased strength of connective tissues: tendons, ligaments, and intramuscular connective tissue 3)increase bone mineral density and/or bone demineralization 4) Decreased joint stress during physical activity 5) Reduced risk of soft tissue injury during physical activity 6) Improve balance 7) Improve capacity for repair and healing of damaged soft tissues and for tissue remodeling 8) enhanced physical performance during daily living, occupational and recreational activities 9) Positive changes in body composition: increase lean muscle mass or decrease body fat 10) enhanced felling of physical well-being 11) Positive perception of disability and quality of life

It has been suggested that it may take as long as _______ to _________ months of exercise for detectable and significant increases in bone mass to occur.

9 to 12 months