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What are the three difference muscle fiber types?
- fast twitch (IIb): fast glycolytic
- slow twitch (I): slow oxidative
- intermediate twitch (IIa): fast oxidative glycolytic
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What are the three types of muscle fiber classification?
- histochemical
- biochemical
- molecular
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What is histochemical classification based off of?
- velocity of muscle fiber shortening
- acid inactivates myosin ATPase in fast fibers
- base inactivates mysoin ATPase in slow fibers
- (i don't really understand this)
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What is biochemical classification based off of?
amount of enzymes in glycoltic and aerobic pathways
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What is molecular classification based off of?
- type of myosin differentiated by protein composition of myosin
- 3 isoforms, slowest to fastest: MHCI, MHCIIa, MHCIIb
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What are the three muscle fiber type characteristics?
- contractile
- metabolic
- structural
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What are some fiber type proportions (motor unit, type distribution)?
- all fiber types within a motor unit are the same type
- fiber type distribution varies- within muscles, within different regions of same muscle, between individuals
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What is muscle strength?
peak force production
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What is muscle endurance?
produce force over time
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What percentage 1RM is 3-6 reps, 8-12 reps, and 16-30 reps?
- 3-6 reps: 85-95% 1RM
- 8-12 reps: 65-80% 1RM
- 16-30 reps: 40-60% 1RM
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What are ways to measure muscle strength and endurance?
- MMT
- dynanometer/tensiometry (hand grip, pinch grip, computerized dynamometry)
- field tests (bench press test, curl up test)
- functional tests (chair stand test)
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What is progressive overload?
overload required for stength gains, once those gains are reached you reach a plateau
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What are variables of resistance training?
load, repititions, sets, rest periods
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What is the SAID principle?
- specific adaptations to imposed demands
- make things functional for patient (?)
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What are the two main steps to developing a resistance exercise presscription?
- establish a goal based on individuals activities and fitness level
- establish the program variables
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What are differenct types of goals for resistance training?
- strength (general and peak)
- muscule endurance
- motor performance (power, speed)
- bodybuilding
- tissue healing
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What are the three main types of muscle activity?
- isometric (static)
- dynamic isotonic (constant and variable resistance)
- isokinetic
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Muscle setting and muscle strengthening are the two types of what muscle activity?
Isometric (static)
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What are characteristics of muscle setting (isometric)?
- has no resistance, with little increase in strength
- may slow atrophy for neural inhibition
- maintains mobility of muscle fibers
- decreases spasm, pain and edema
- does not increase BP
- ex. quad sets
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What are characteristics of muscle strengthening (isometric)?
- minimize atrophy in tendon repairs
- 30% of strength gains attainable with dynamic training
- strength gains specific to joint angles
- ex. push against a wall
- adverse effects- increase BP and use of valsalva
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What are two types of dynamic isotonic muscle activity?
- constant resistance
- variable resistance
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What are advantages and disadvantages of constant resistance (isotonic)?
- ADVANTAGES:
- inexpensive (free weights)
- use other muscles to keep balance as well as exercising muscles
- mimics function
- DISADVANTAGES:load is limited to weakest pt in ROM
- safety considerations (need a spotter)
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What are advantages and disadvantages of variable resistance (isotonic)?
- machines with cam, lever, pulley design
- vary resistance with muscle strength curve
- ADVANTAGES:
- easier to learn and safer than free weights
- taxes muscles during full ROM (but no better strength gains)
- DISADVANTAGES:daunting set up and expensive
- equipment size isn't fitting for everyone
- less functional
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Do you want training to be eccentric or concentrc for strength gains?
Both for maximal strength gains
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What are advantages and disadvantages of training eccentrically?
- ADVANTAGES:can generate more force than can concentrically
- don't fatigue as quickly as concentric because of fewer motor units
- may enhance neural facilitation on concentric movement
- DISADVANTAGES:since it involves fewer muscle fibers it increases risk of muscle damage
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What are advantages and disadvantages of isokinetic muscle activity?
- ADVANTAGES:variable resistance- taxes muscle throughout ROM
- speed selection-can train at sport specific velocity (although fastest speed setting isn't usually high enough)
- objective measure of strength through ROM
- DISADVANTAGES:expensive and big set up
- muscle power can't be improved because at a constant speed
- less functional
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What is the basic prescription for strength for healthy untrained, trained, and deconditioned people?
- healthy untrained: 65-80% 1RM (8-12 rep)
- trained: >80% 1RM (<8 reps)
- deconditioned: 45-50% 1RM (20-25 reps)
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How do you prescribe the number of sets for strength prescription in beginners and experienced?
- beginners: have gains with 1 set up to 3 months
- experienced: 2-3 sets with progression of load required
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What is the general strength prescription for beginners?
- 8-12 reps
- 1-2 sets
- 1-2 minutes rest between sets
- ***2-10% increase in load when current load can be performed 2 reps over desired #
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What is the general strength prescription for experienced pts?
- 4-6 reps (85-90% RM)
- 3 sets
- 2-3 min rest (replenish PCr system)
- variety of load and exercises to prevent overtraining
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What is the purpose of including single and multi joint exercises?
- multi-joint: maximize strength gains and mimic functional activities
- single joint: prevent injury or used for rehab
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What is the general progression of single and multi- joint exercises?
- 1st- multi joint exercises (and power)
- 2nd- single joint large muscle group exercises
- 3rd- single joint small muscle group exercises
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What velocity is used in isotonic PRE programs in beginners and experienced?
- beginners: slow velocity
- experienced: moderate velocity
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What velocity is used in isokinetic PRE programs?
moderate velocity produces the greatest strength increases (180-240'/sec)
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What is the recommended frequency of strength training for beginners, intermediates, and advanced people?
- beginners: 2-3 alternating day/week for gain; 1-2 days/wk for maintainence
- intermediate: 2-3 alternating days/wk with increase
- advanced: 4-6 days/wk with increases in volume
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When do you want to exhale in strength training?
on exertion
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What are the four phases in periodization?
- preparation phase (muscle hypertrophy)
- first transition (strength)
- competition phase (strength, power, muscle performance)
- 2nd transition/active recovery (strength maintainence)
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What is the focus during the prepartion phase?
muscle hypertrophy
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What is the focus during the first transition phase?
strength
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What is the focus during the competition phase?
strength, power, and muscle performance
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What is the focus during the 2nd transition/active recovery phase?
strength maintainence
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What is general muscle power prescription
(activity, type, volume, rest, velocity, frequency, periodization)?
- muscle activity: isotonic constant resistance
- types of exercise: concentric, eccentric, multi-joint
- volume: 30-60% RM, 3-6 reps, 3-6 sets
- rest: 2-3 minute rest period
- velocity: fast as possible
- frequency: 2-4 times/wk
- periodization: must train for strength also
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What is are plyometrics and what is the purpose?
- eccentric loading and immediate concentric
- utilize stretch reflex to augment muscle force contraction (rate of stretch is more important than length)
- implement in late stages of rehab- too soon can cause injury
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What are some suggestions for the overload principle?
- bilateral exercise then unilateral
- cautiously increase the bench hieght
- increase number of repitions
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What is the purpose of circuit training and characteristics of it?
- develops power and endurance
- series of isotonic resistance
- 15-30 seconds of rest inbetween
- 16-20 RM (50-60% RM)
- VO2max increase 4-8% over 8 weeks (which is less than than 15-20% increase from traditional training)
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What is motor performance prescription a combination of?
- traditional strength exercises
- muscular power exercises
- short specific resisted exercises
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What is general bodybuilding prescription
(activity, type, volume, rest, velocity, frequency)?
- activity: isotonic
- types: eccentric and concentric, single and multi jt
- volume: beginners 8-12 reps, 70-80% RM, 4 sets; experienced 1-12 reps, 70-100% RM, 4-6 sets
- rest: 1-1.5 min
- velocity: slow to moderate
- frequency: 2-3 alternating days/week, 4-6 for experienced
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What is the purpose of rehabilitation prescription?
- tissue healing: increases blood flow to tissue, increases jt lubrication, decreases swelling and pain
- muscle endurance and strength
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What are characteristics of PRE training in rehab?
- AAROM --> AROM --> resistance
- short arc isotonic --> full ROM
- supine/prone --> sitting
- limit progression to 2-10% load increase
- make it functional (SAID principle)
- overload system progressively for gains
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Contraindications for PRE training?
- joint/muscle inflammation
- pain (excessive during exercises, or for over 24 hours)
- if ROM is contraindicated
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What are risks and precautions of PRE training?
- if limb is immobilized move it slowly and avoid heavy objects
- if have osteoporosis progress slowly, low weight, avoid trunk flexion and rotation
- avoid maximum and complex lifts in adolescents
- careful with cardiac disease
- avoid overtraining, substitutions, and valsalva
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What is general initial rehab prescription
(activity, type, volume, rest, velocity, frequency)?
- activity: isotonic or isometric
- type: eccentric and concentric, single and multi
- volume: 40-60% RM (16-30 reps), 1-3 sets
- rest: <1 min
- velocity: moderate
- frequency: beginner 3-4 x/wk, experience 4-6x/wk
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What are some symptoms of overtraining?
- decrease in performance
- loss of body weight
- chronic fatigue
- increase number of infections
- increase HR and blood lactate levels in exercise
- physiological staleness
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What are characteristics of actue muscle soreness?
- low oxygen blood flow, increase in lactic acid
- results in fatigue and burning
- active cool down quickens recovery
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What are characteristics of delayed onset muscle soreness?
- 24-48 hours later, lasts 2-4 days
- more eccentric training
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What does Vitamin E protect against?
cell damage after exercise
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What are skeletal muscle adaptations from endurance training?
- contractile: increase velocity of shortening of type I fibers
- metabolic: increase enzymes in fat and CHO metabolism
- structural: increase capillary density and mitochondrial density
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What are skeletal muscle adaptations from PRE?
- hypertrophy of type I and II (increase more) fibers
- hyperplasia increase in muscle fiber number
- no change in capillary density
- mitochondrial density decreases
- increase mysoin ATPase activity, intramuscular ATP stores, PCr systems, glycogen stores, aerobic enzymes
- increase in strength, lean body mass, resting metabolic rate, bone mineral density, connective tissue strength
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What are characteristics of hypertrophy?
- elevated 36-48 hours after exercise
- 6 weeks PRE required before hypertrophy
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Why do increases of strength occur in PRE training?
- muscle fiber hypertrophy
- neural adaptations- increase number of units firing and the rate they fire, inhibtion of GTO, lower other neural inhibitory reflexes, improve synchronization of motor unit firing
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What is the timeline for why strength gains occur?
- weeks 1-6: primary from neural adaptations
- weeks >6: primary from hypertrophy
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What are some cardiorespiratory adaptations from PRE?
- RHR and RBP don't change
- ventricle wall thickness of heart increases
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What occurs with aerobic training and moderate PRE program?
- gains in muscle strength and aerobic capacity
- overtraining- minimal or no additional gains
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What occurs with heavy resistance PRE program and aerobic training?
gains in muscle stength and VO2max occur but are compromised
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What occurs with sarcopenia?
- loss of muscle mass from:
- decrease in # of muscle fibers or selective atrophy of type II fibers from decreased use which causes them to be replaced with fat or fibrous tissue
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What is the rate of muscle mass loss dependent on in elderly people?
- activity level
- don't use it, lose it
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What are some muscle responses to immobilization?
- ATROPHY
- greater atrophy in type I fibers nad antigravity muscles
- protein synthesis decreases in 24 hours
- protein degradation begins in 3 days
- greatest amount of muscle mass occurs in 1st 3 weeks
- greater atrophy when the muscle is immobilized in shortened position
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What position of immobilization causes greatest muscle atrophy?
shortened position
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When does the greatest lost of muscle mass occur?
within the 1st 3 weeks
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What are the 4 most suspeptible antigravity muscles that experience atrophy in immobilization?
- soleus and VM (large % ST fibers and 1 jt muscle)
- biceps femoris and gastroc (predominantly ST fibers and > 1 jt)
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How long does recovery of muscle mass take?
2-3x's long than it took for atrophy to occur
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What occurs with aging?
decrease in muscle strength, hypertrophy and muscle power
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What is the general strength prescription for elderly?
- concentric and eccentric, multi and single jt
- machines then free weights
- 1-3 sets
- 60-80% RM (work to 80%)
- 8-12 reps
- 1-2 min rest
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What is the general power prescription for elderly?
- 1-3 sets
- 40-60% 1RM
- 6-10 reps
- high velocity
- type II atrophy occured so want to rehab contraction speed
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What are important considerations in resistance training for youth?
- avoid repetitive high loads till after puberty
- want a load that can be done >8 reps
- don't want severe muscle fatigue
- want to overload by increase in reps then by the load
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What is the general strength perscription for youth?
- frequency: 2x/wk
- duration: 8-10 exercises, 8-12 reps a set
- rest:1-2 min between sets, want to alternate rest days and training days
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What are the strength gains of youth and what are they mostly due to?
- 30-74% strength gain in 8-20 week program
- probably mainly due to neural adaptation
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What is the gender difference in absolute muscle strength?
men are stronger
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What is the gender difference in relative muscle strength?
- minumum difference in lower extremities
- moderate difference in upper extremities
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What is the gender difference in relative gains in strength?
equal
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