Muscular Strength and Endurance

heaviest weight client lifts 10 times is 110 lbs what is the estimated 1RM

(110/.75) = 147 lbs

Absolute contraindications to resistance training and testing

-Unstable CHD -Decompensation Heart Failure -uncontrolled arrythmias -severe pulmonary hypertension -severe and symptomatic aortic stenosis -acute myocarditis, endocarditis, or pericarditis -uncontrolled hypertension (>180/110 mm HG) -aortic dissection -marfan syndrome -proliferation retinopathy

progression

-as muscle adapts, continued increases in strength/muscle mass require OVERLOAD or greater stimuli -increase amount of resistance lifted, # of sets/reps, and/or # of days muscle group is trained

Health-related fitness components that may improve or maintian

-bone mass (related to osteoporosis) -glucose tolerance (pertinent in prediabetic and diabetic states) -musculotendinous integrity (related to a lower risk of injury) -ability to carry out activites of daily living (related to perceived quality of life) -Fat-free mass and resting metabolic rate (related to weight management

type/mode

-free weights, weight machines, body weight exercises, resitance bands, stability balls -multijoint exercises that affect more than one muscle group (chest press, squats, shoulder press) -opposing muscle groups (agonists and antagonists) should be trained to avoid creating muscle imbalances

purposes of resistance training for patients with cardiac disease

-improve muscular strength and endurance -decrease cardiac demands of daily activities -prevent and treat other diseases and conditions such as osteoporosis, Type 2 diabetes mellitus, and obesity -improve self-confidence -maintain independence -slow age and disease -related declines in muscle strength andmass

specificity

-improvements will be specific to muscles used in training -relevant to testing as well (bench press is not an indicator of lower body strength)

relative contraindications to resistance training and testing

-major risk factors for CHD -diabetes at any age -hypertension (>160/100 mm HG) -musculoskeletal limitations -individuals who have implanted pacemakers or difibrillators

overload

-must stress muscle beyond typical to obtain improvements -"Principle of Progressive Resistance" - as the trained muscles get stronger and larger (hypertrophy) MUST progressively increase resistance to accrue benefits

strength training for adults with CAD

-physician should review each patient's heath history -begin with low-intensity program -consider using elastic bands rather than weights -emphasize regular breathing pattern and avoid breath holding and the valsalva maneuver -avoid over-exertion -STOP exercise if warning signs occur

absolute vs relative to body weight

-relative to body weight easier to compare individuals of different size -relative to body weight is a more fair interpretation

absolute muscular endurance

-total number of repetitions at a given resistance (Example: push-up or curl-up test, YMCA bench test)

1-RM (or multiple RM) testing protocol

-warm up with submaximal repetitions -determine the 1-RM (or any multiple 1-RM) within four trials with rest periods of 3-5 minutes between trials -select initial weight that is within the subject's capacity (50%-70% of capacity) -resistance is progressively increased by 2.5 to 20.0 kg until the subject cannot complete the selected repetition with proper form -the final weight lifted successfully is recorded as the absolute 1-RM or multiple RM

muscular strength may be maintained by training muscle groups as little as ________ d/wk

1

intensity and volume sets for older or very deconditioned may start with

1 set of 10-15 reps

Goals for health-related resistance training program

1. make activities of daily living (ADL) (stair climbing, carrying bags of groceries) less stressful physiologically 2. effectively manage, attenuate, and even prevent chronic diseases and health conditions such as osteoporosis, Type 2 diabetes mellitus, and obesity

intensity and volume repetitions to improve strength in middle-aged and older adults starting RT

10-15 repetitions

intensity and volume repetitions to improve muscular endurance

15-20 repetitions

intensity and volume rest interval

2-3 minutes between sets

intensity and volume sets to improve strength and power in most adults

2-4 sets

adults should train each muscle group for a total of _____ sets of _____ repetitions per set with a rest interval of ____

2-4 sets of 8-12 repetitions with a rest interval of 2-3 minutes

intensity and volume to improve power in older adults

20-50% 1RM

most strength gain occurs in the first _______ weeks of training

4-6 weeks *diminishing returns as get stronger

intensity and volume to improve strength in older individuals beginning RT

40-50% 1 RM

intensity and volume to improve strength in sedentary individuals beginning RT

40-50% 1RM

intensity and volume to improve strength in novice-intermetiate:

60-70% 1 RM

submax test done 10 RM

75% of 1 RM

intensity and volume repetitions to improve strength and power in most adults

8-12 repetitions

submax test done: 5 RM

88% of 1 RM

submax test done: 3 RM

94% of 1 RM

intensity and volume sets to improve muscular endurance

<2 sets

intensity and volume to improve muscular endurance

<50% 1 RM

for older adults or deconditioned individuals _____ set of ______repetitions of moderate intensity

>1 set of 10-15 repetitions of moderate intensity

intensity and volume to improve strength in experienced

>80% 1RM

_______ contraction is more likely to cause muscle soreness

Eccentric exercise

True or false: greater muscular strength is not associated with reduced all-cause mortality

FALSE! Greater muscular strength is associated with reduced all-cause mortality

true or false: all groups have the same resistance exercise recommendations

FALSE! different groups have different recommendations for resistance exercise *Even ACSM has different recommendations -one more towards general health/fitness -another more towards athletes or more advanced lifters

true or false? resistance training is only important for young adults

FALSE!! Resistance training is important across the age span, but it becomes even more important with age

Does resistance training reduce risk of CVD?

No Higher levels of muscular strength are associated with a significantly better cardiometabolic risk factor profile, lower risk of all cause mortaility, fewer CVD events, lower risk of developing physical function limitations, and lower risk for nonfatal disease

over-exertion RT

RPE in 11-14 range

diabetic retinopathy

a complication of diabetes that affects the eyes; caused by damage to the blood vessels of the light-sensitive tissue at the back of the eye; can eventually cause blindness

Marfan syndrome

a disorder of connective tissue; strenuous activities, such as competitive sports and weightlifting should be avoided because of the stress placed on the aorta

set

a group of repetitions performed without stopping

atrophy

a reduction in muscle fiber size

pulmonary hypertension

a type of high blood pressure that affects the arteries in the lungs and the right side of your heart -begins when tiny arteries in your lungs, called pulmonary arteries, and capillaries become narrowed, blocked or destroyed making it harder for blood to flow through your lungs and raises pressure within your lungs

susan weighs 58 kg and benches 68kg. Absolute vs relative?

absolute: 68 kg relative: 1.2 kg per kg body weight

hypertrophy

an increase in muscle fiber size

Isokenetic contraction (dynamic)

assessment of maximal muscle tension through a range of motion (ROM) at a constant angular velocity ( ex 60%) -expensive equipment

isometric contraction (static)

contraction at a constant muscle length during muscle activation -no overt muscular movement at a given joint -MVC (maximal voluntary contraction): peak force development

isotonic contraction (dynamic)

contraction with constant resistance through full range of motion -also called DCER (dynamic constant external resistance) -movement of external load/body part -1 RM common

eccentric contraction

muscle lengthens ex: she let the back down

concentric contraction

muscle shortens ex: Rankin picked up the clicker

muscle power

muscle's ability to exert force per unit of time (product of strength and speed

time/duration

no specifics

relative muscular endurance

number of repetitions performed at a specific percentage of 1 RM

repetition

one complete movement of an exercise

reversibility

opposite of overload; if you don't use it, you lose it

muscular fitness testing & training for older adults

senior fitness test

muscular fitness testing & training for pregnant women

submaximal; several specific recommendations

multiple RM (e.g. 4- to 10-RM)

the heaviest weight that can be lifted 10 times using good forms

one repetition maximum (RM)

the heaviest weight that can be moved through the full range of motion in a controlled manner with good posture only one time

muscular endurance

the muscle's ability to continue to perform successive exertions or many repetitions (resist fatigue)

muscular strength

the muscle's ability to exert force

Frequency

train each major muscle group 2-3 d/wk (chest; shoulders; upper back; lower back; abdomen; hips; and legs) -allow at least 48 hours in between exercise training sessions for the same muscle group

calculate volume

volume = resistance x repetitions x sets

muscular fitness testing & training for children

when old enough to participate in sports (7-8 yrs) likely ready to begin modest, supervised resistance training program

Acute decompensated heart failure (ADHF)

worsening of the symptoms, typically shortness of breath (dyspnea), edema and fatigue, in a patient with existing heart disease