Download ch 14 | PHED 35345 - Exercise Physiology (with lab) and more Quizzes Physical Education and Motor Learning in PDF only on Docsity!
Muscle Action Types Concentric action
In dynamic activities where muscle shortens and produces
tension through the range of motion
TERM 2
Eccentric action
DEFINITION 2
When external resistance exceeds muscle force and muscle
lengthens as tension develops
TERM 3
Isometric action
DEFINITION 3
: When a muscle generates force and attempts to shorten
but cannot overcome external resistance
TERM 4
Dynamic constant external resistance (DCER):
DEFINITION 4
External weight or resistance remains constant throughout
movement
TERM 5
. Concentric (shortening) and eccentric
(lengthening) muscle actions
DEFINITION 5
bell curve
Isometric (static) muscle action
bar curl
TERM 7
Measurement of Muscular Strength Muscular
strength:
DEFINITION 7
Max muscle force, tension, torque
TERM 8
Isometric muscle
testing
DEFINITION 8
Muscle force measured at specific joint angle
Cable tensiometer
Dynamometers
Computer-assisted devices
TERM 9
Eccentric/Concentric Strength Testing
DEFINITION 9
One-Repetition Maximum (1-RM)
Initial weight close to but below max capacity
Weight progressively added on subsequent attempts until
achieving max lift capacity
Weight increments usually range between 1 to 5 kg
depending on muscle group tested
Rest intervals = 1 to 5 min
TERM 10
Estimating 1-RM Strength Using Submax Reps
to Fatigue
DEFINITION 10
Untrained1-RM kg = 1.554 X 7-to 10-RM weight (kg)
5.181Trained1-RM kg = 1.172 X 7-to 10-RM weight (kg)
Load-Repetition Relationship
Total work accomplished by muscle action depends on
load (resistance).
Area from 60% to100% 1-RM represents strength training
zone.
Training stimulus optimizes improvement.
TERM 17
Two strength testing approaches determine
gender differences:
DEFINITION 17 Absolute muscle strength (total force exerted) Men have greater strength in all muscle groups tested.Women score about 50% lower for upper-body strength and 30% lower for leg strength. Relative muscle strength (force exerted relative to weight, FFM or MCSA) Skeletal muscle fibers in vitro generate 16 to 30 N max force per cm2 muscle MCSA regardless of gender.In vivo force-output capacity varies depending on bony lever arrangement and musclearchitecture. TERM 18
Resistance Training for
Children
DEFINITION 18 Incomplete skeletal development raises concern about potential for bone/joint injury with heavy muscular overload. Limited evidence indicates that closely supervised resistance training programs with concentric-only muscle actions with high repetitions and low resistance improve childrens muscular strength without adverse effect on bone or muscle. TERM 19
Muscular strength can develop by five
different but interrelated systems:
DEFINITION 19
Isometric training
Dynamic constant external resistance training
Variable resistance training
Isokinetic training
Plyometric training
TERM 20
Isometric (Static)
Training
DEFINITION 20 Max volunta ry isometric actions produce greater gains in isometric strength than submax actions. Duration of muscle activation directly relates to increases in isometric strength. One dail y isometric action does not increase isometric strength as effectively as repeated actions. Isometric training does not provide a consistent stimulus for muscular hypertrophy. Gains in isometric strength occur predominantly at the joint angle used during training.
Limitations of Isometrics
1.Difficulty in monitoring intensity and results
TERM 22
Benefits of Isometrics
DEFINITION 22
Effectively improves strength of particular muscle or
group of muscles when isometric force covers four or five
joint angles throughout ROM
Effective in orthopedic and physical therapy applications
that isolate strengthening movements during
rehabilitation
TERM 23
Dynamic Constant External Resistance
(DCER) Training
DEFINITION 23 Alters external resistance to movement with a lever arm, irregularly shaped metal cam, air, hydraulics, or pulley to match increases and decreases in force capacity related to joint angle throughout ROMLifting and lowering phases with each rep using weight plates or machines that feature different applications of muscle overload Major type: DCER, Progressive Resistance Exercise (PRE) Variations of PRE alter number of sets, reps, including frequency and relatively intensity all prove successful TERM 24
Responses of Men and Women to DCER
DEFINITION 24
Women achieve higher percentage strength improvement
than men, although considerable overlap exists between
sex comparisons.
Relative equality in trainability between women and
menwith short-duration resistance training
TERM 25
Isokinetic Resistance
Training
DEFINITION 25 Muscle action performed at constant angular limb velocity. Isokinetic device controls movement velocity. Muscles exert max forces throughout ROM while shortening at specific velocities. Max force throughout ROM optimizes strength development. Concentric-only actions minimize potential for muscle and joint injury and pain.
Resistance training specificity and strength
improvement blend adaptations in two areas:
Muscle fiber and connective tissue harness of specific
muscle or muscles.
Neural organization and excitability of motor units that
power discrete voluntary movement patterns.
TERM 32
Periodization
DEFINITION 32 Varies training intensity and volume to ensure peak performance coincides with major competition Subdivides specific resistance-training period into a macrocycle and smaller mesocycles, separated into weekly microcycles Progressively decreases training volume and increases intensity as duration progresses to maximize newly acquired strength/power improvements TERM 33
Practical Recommendations for Initiating
Resistance Training
DEFINITION 33 Avoid max lifts in beginning stages of training. Use lighter resistance and more repetitions at start of training. After 2 to 3 wks of training, decrease repetitions to between 6 and 8. Add more resistance after reaching target repetition number. Training sequence proceeds from larger to smaller muscle groups to avoid fatigue of smaller muscles. TERM 34
Resistance Training
Guidelines
DEFINITION 34 Competitive athletes Focus on optimizing strength, power, muscular hypertrophy with high-intensity 1 to 6 RM. Middle-aged and older adults Focus on maintenance and possible increase of muscle and bone mass and muscular strength and endurance to enhance overall health. Cardiac patients Focus on strength maintenance to minimize musculoskeletal injuries. TERM 35
Resistance Training Neural
Adaptations
DEFINITION 35
Neural adaptations predominate in early-phase training.
With training, untrained person recruits more motor units
to achieve max muscle action.
Increased motor unit firing synchronization causes more
motor units to fire simultaneously.
Three factors explain strength capacity:
Muscle cross-section
Fiber type
Mechanical arrangement of muscle and bone
Muscle fiber hypertrophy
TERM 37
Increase in muscle tension (force) with
training is primary stimulus to initiate muscle
hypertrophy.
DEFINITION 37
Hypertrophy occurs from:
Increased contractile proteins
Increased number and size of myofibrils per fiber
Increased connective, tendinous, and ligamentous tissues
Increased enzymes and nutrients
TERM 38
Neural adaptations
DEFINITION 38
predominate in early phase of training.
TERM 39
Hypertrophy-induced adaptations
DEFINITION 39
place upper limit on longer-term training improvements.
TERM 40
Overload training enlarges individual muscle
fibers
DEFINITION 40
with subsequent muscle growth.
Intermediate
level adds several stations; participants proceed 3 to 6
through circuit A to C.Build progression into each circuit by
increasing stations (A to D) and/or load, repetitions, duration
TERM 47
Body Composition Adaptations to Resistance
Training
DEFINITION 47
Small decreases occur in body fat with minimal increases in
total body mass and FFM.Largest FFM increases amount to
about 3 kg over 10 wks.Same results for men and womenNo
resistance training system proves superior for changing body
composition
TERM 48
Any six factors singly or combined produce
delayed-onset muscle soreness (DOMS):
DEFINITION 48 Minute tears in muscle tissue or damage to its contractile components Osmotic pressure changes that cause fluid retention Muscle spasms Overstretching and tearing of portions of the muscles connective tissue harness Acute inflammation Alteration in cell mechanism for calcium regulation Combination of above factors TERM 49
Regardless of gender, human skeletal muscle
theoretically generates maximum of
DEFINITION 49
16 to 30 N maximum force per cm2 muscle cross-section.
