Exercise Science Exam 1 (Strength training-stretching)
Mets when the body is at rest
1
What are the two ways to address muscular strength?
1 rep max vs sub max methods
Describe agonistic contraction
1. Pt concentrically contracts muscle opposite of short muscle 2. Hold for 5-6 seconds at tension point
Describe hold-relax
1. bring pt to point of resistance 2. 5-6s isometric contraction of short muscle 3.pt relaxes and is passively lengthened
Describe contract-relax
1. passively lengthen short muscle; 2.concentric contraction of short muscle against resistance 3.elongate again
When do DOMS develop?
12-24 hours post ex
How many reps for circuit training?
15-20
What is the ideal duration for a passive mechanical stretch
15-30 mins
How long of rest for circuit training?
15-30s
What is the ideal duration for passive stretching
15-30s
What % of O2 is present in exhalation
17
What is the oxford method?
1st set: 10 reps 100% of 10 RM, 2nd set: 10 reps 75% of 10 RM, 3rd: 10 reps 50% of 10 RM
What is the DAPRE Method
1st set: 10 reps of 50% 6RM, 2nd set: 6 reps pf 75% 6RM, 3rd set: max # of reps 100% 6RM, 4th set: based on 3rd set, adjust up or down based on >7 or <4 reps
How long can DOMS last?
2 weeks
How long is a rest interval for isotonic training
2-3 mins
Isotonic sets per muscle groups
2-4
During what ages is max strength achieved
20-30
What is the recommended duration (time) of vigorous aerobic training
20-60 mins
What % O2 is present in inhalation
21
When do DOMS peak?
24-48 hours
What motor units are used in ATP-PC System
2b (anaerobic)
What is the recommended frequency of aerobic training
3-5 days
1 MET=
3.5 mL/kg/min
By what percent does strength decrease by age 70
30%
What is the recommended light intensity of aerobic training
30-40% HRR
% intensity for somewhat hard RPE score
30-60
What is the recommended duration (time) of moderate aerobic training
30-60 mins
What intensity should be met when targeting endurance in older adults?
30-60% 1RM
During what time period of exercise is the anaerobic glycolytic system utilized
30-90s
What resistance is recommended for circuit training?
40-50% 1RM
What is the recommended moderate intensity of aerobic training
40-60% HRR or 3-6 METs
How long do you need to hold an isometric exercise
6 seconds
What is the % 1RM for strength training zone
60-100%
What % of 1RM does overload occur?
60-70%
What % 1RM isotonic training
60-80%
What is the recommended vigorous intensity of aerobic training
60-90% HRR or >6 METs
What % 1RM should be met when hypertrophy training?
67-85%
% intensity for moderate hard RPE score
70-80
What intensity should be met when targeting strength in older adults?
70-80% 1RM
What % 1RM should be met when power training?
75-90%
How many reps for isotonic training
8-12 reps
How many stations for circuit training?
8-15
% intensity for light RPE score
<30
At what ages is resistance training contradicted?
<6/7 years old
What % 1RM should be met when endurance training?
<67%
Equation for calculating max HR
=208 - (0.7 x age)
% intensity for very hard RPE score
>80
What % 1RM should be met when strength training?
>85%
What is a benefit of circuit training?
Addresses multiple systems
What is an example of an exercise that would produce an Inverted U force-power curve?
Bicep curl
Describe Mesocycle 3
Competition phase; low volume, high intensity, high specificity
What type of contractions are best for prepubescents?
Concentric (avoid eccentric)
When velocity increases during concentric contractions, what happens to force?
Decreases
What type of contraction are DOMS more associated with?
Eccentric
Describe mesocycle 2
First Transition; moderate volume, increasing intensity and specificity
What is the FITT-VP Principle?
Frequency, Intensity, Time, Type, Volume, Progression
What are the exercise recommendations for preadolescents?
General sports conditioning w/ low load resistance program and rest periods
Ascending force-power curve
Greater force-power generates towards the end ROM
What is heart rate reserve (HRR)
HRmax-HRrest
Why do you want to avoid flexion dominant exercises in older adults?
High likelihood of osteoporosis
What is a disadvantage of isometric exercise?
Improvements are only seen at the joint angle the exercise is performed, not very functional, not improving strength
When velocity increases during eccentric contractions, what happens to force?
Initially increase, then levels off
How do we train the glycolytic system?
Intense exercise with 3-5 min of recovery
Which muscle groups should be trained first in a strength session?
Large muscle groups
What are Type 1 motor units good for?
Maintaining posture, holding isometric contractions
Who demonstrates greater absolute strength, men or women?
Men
Define eccentric
Muscle lengthens. Myosin stretches. Be careful for re-injury
Define isometric
Muscle maintains length; best for early stages reduces tension on fibers
Define concentric
Muscle shortens. More cross bridges form
Describe Mesocycle 1
Preparation phase; high volume, low intensity and non specific
What are contraindications to plyometrics?
Presence of inflammation, pain, or joint instability; potential for tissue damage; requires good postural stability and balance
What is the DeLorme Method?
Progressive resistance exercise-1st set: 10 reps 50% of 10 RM, 2nd set: 10 reps 75% of 10 RM, 3rd set: 10 reps 100% of 10RM
What is overload?
Resistance greater than normally encountered
What is an example of an exercise that would produce a descending force-power curve?
Rowing
What does SAID stand for
Specific adaptation to imposed demands
What are examples of activities that utilize type 2b fibers?
Sprint running (<60s), swimming, pull heavy load
What is an example of an exercise that would produce an ascending force-power curve?
Squat exercises
What are the 3 ways to evaluate 1RM?
Use the chart, equation, build up
Frisk Equation
VO2max= cardiac output x arteriovenous O2 difference
What can reduce DOMS?
Warm up, stretching and gradual resistance
Equation to determine target HR using the Karvonen method
[(HRmax/peak-HRrest)] x (% intensity) + HRrest
Mobility
ability of a joint to move actively through ROM
Flexibility
ability of a muscle to lengthen passively through ROM
What is the basic principle of plyometrics
absorb shock then immediately contract the muscle
What is PNF
active stretch/ active inhibition
Define hypomobility
adaptive shortening of soft tissues resulting in restricted motion
What is a contracture
adaptive shortening of the muscle-tendon until and soft tissue that crosses a joint
During what part of exercise is the oxidative system active
after 2 minutes
What principle supports hold-relax
autogenic inhibition
What are contraindications to stretching
bony block; recent fx; acute inflammation/infection; pain w/ mvt; hematoma; hypermobility
What is the equation to convert VO2 to METs
change to mL then divide by weight in kg
Define isotonic
dynamic exercise with a constant or variable load as a muscle moves through available ROM
When is plyometrics contradicted in the rehab cycle
early stages
What are the advantages of isotonic training
effective loading, improvements in muscle performance
Describe passive cyclic stretching
end-range stretch; slow velocity; controlled' low intensity; intermittent
What are the training goals when targeting the ATP-PC system
enhance metabolic capacity and facilitate neuromuscular adaptations to sport specific patterns of movement
What is an arthrogenic contracture
everything but muscle; results of a intra-articular pathology
What is the premise of SAID
exercises should mimic the real functional need of each pt
What are disadvantages of an isokinetic instrument
expensive, big footprint
Describe type 2b motor units
fast glycolytic (FG); anaerobic; high force; low resistance to fatigue; rapid powerful movements
Describe type 2a motor units
fast oxidative-glycolytic (FOG); primarily aerobic; moderate force; fast contraction; moderate fatigue resistance
When does the ATP-PC system activate
first 6-30s (all-out exercise)
What are important focuses for older adults
flexibility and balance
What is the fuel source for anaerobic exercise
glycogen (glucose)
What are the fuel systems for the aerobic oxidative system
glycogen, fats and proteins
Descending force-power curve
greater force-power generation during initiation of movement
Inverted U force-power curve
greater force-power occurs during middle portion of ROM
Anaerobic exercise
high intensity, few reps, fatigue quickly (type 2b and some 2a)
How much lactate forms with the aerobic oxidative system
high when carbs are used
What is the anaerobic threshold (AT)
highest exercise intensity w/o generating substantial lactate build up in the blood
Define peak VO2
highest value attained on a particular test (not necessarily the highest value a pt can reach)
What kind of exercise is plyometrics?
isotonic ; combination of speed, strength and functional activities
What is the order of muscle auction type from early stages to late in rehab
iso→concentric→eccentric
How much lactate forms with the anaerobic glycolytic system
large (quick fatigue)
What is periarticular contracture
loss of elastic mobility of connective tissue
Aerobic exercise
low intensity, large mm groups repetitively over a long time (type 1 and some type 2a)
What are the disadvantages of isotonic training
muscle is only challenges maximally at one point in ROM, must be relatively slow to produce results (not matching ADLs)
What is a pseudomyostatic contracture
muscles appear in constant state of contraction; usually caused by a CNS lesion; sometimes possible to fix; resistance to passive stretch
Does isometric improve muscle strength
no
What are some precautions for stretching
pain lasting >24 hrs after stretching; edema; weak muscles; new fx; osteoporosis; long term immobilization
Define power
rate at which a muscle contracts and produces a resultant force
What principle supports agonist contraction
reciprocal inhibition
How do you train the ATP-PC system
repetitive, intense, short-duration, w/ 2-3 minute rest (utilizes the overload principle)
What are some examples of activities that utilize type 1 motor units
running a marathon, cycling
What is a myostatic contracture
short unit; ROM loss; no pathology; can be resolved w/ stretching
What are the advantages of an isokinetic instrument
shows where pt is weak in ROM
What is a benefit of isometric exercise
slow muscle atrophy in early rehab stages, when pain is restrictive of movement, improve stability, and maintain mobility during healing process
Describe Type one motor units
slow oxidative; aerobic; low force production; slower contraction; high fatigue resistance
How much lactate forms with ATP-PC system
small amount, quick recovery
Define isometric strength
static form of exercise (no change in muscle length or joint motion)
What is the benefit of isokinetic training
strengthens both antagonist and agonist to help with stabilization
What position should be avoided with pregnant patients
supine
Define relative strength
the amount of strength to body size, or how strong someone is compared to their body size
Overload principle
the last rep to momentary failure in a set
Define absolute strength
total force exerted regardless of body size
Describe the second transition phase of periodization
very low volume, active rest
What is another way other than the frisk equation to calculate VO2max
volume of O2 input minus O2 output
What activities utilize type 2a motor units
walking, higher reps w/ heavy weight
Define Max VO2
when no increase in effort can raise the level of O2 intake a pt can achieve
Is external resistance controlled during isotonic exercises
yes
What is the recommended volume of aerobic training
~150 min per week of moderate exercise