Docsity
Docsity

Prepare for your exams
Prepare for your exams

Study with the several resources on Docsity


Earn points to download
Earn points to download

Earn points by helping other students or get them with a premium plan


Guidelines and tips
Guidelines and tips

ch 14 | PHED 35345 - Exercise Physiology (with lab), Quizzes of Physical Education and Motor Learning

Class: PHED 35345 - Exercise Physiology (with lab); Subject: Physical Education; University: Rowan University; Term: Fall 2014;

Typology: Quizzes

2015/2016

Uploaded on 12/11/2016

tallywawa-1234
tallywawa-1234 🇺🇸

14 documents

1 / 10

Toggle sidebar

This page cannot be seen from the preview

Don't miss anything!

bg1
TERM 1
Muscle Action Types Concentric action
DEFINITION 1
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
pf3
pf4
pf5
pf8
pf9
pfa

Partial preview of the text

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.