Isometric, dynamic (isotonic), & isokinetic
Name 3 general types of resitance training
This fluctuation in muscular force is due to the change in muscle length and angle of pull as the bony lever is moved, creating a strength curve that is unique for each muscle group.
During dynamic movement why does muscle force production fluctuate throughout ROM
Dynamometers and strain Gages
Name 2 methods for assessing static strength and muscular endurance
- A major disadvantage of free weights, dumbbells, and constant-resistance exercise machines, however, is that they measure dynamic strength only at the weakest point in ROM
- Variable-resistance machines have a moving connection between the resistance an
How do constant resistance, variable resistance, accommodating resistance, & free motion exercise machines differ
- Primary goal of the resistance training program is to develop sufficient muscular fitness so that older adults may carry out activates of daily living (ADLs) without undue stress or fatigue and may retain their functional independence.
- Improve the per
What are the health benefits of resistance training
It combines the advantages of static and dynamic exercises
It overcomes the problems of constant and variable resistance training exercises
What is the major advantage of isokinetic training compared to traditional forms of resistance training
Muscular strength and endurance
What are the 2 important components of muscular fitness
Low back problems,
Osteoporotic fractures &
Musculoskeletal injuries
Adequate levels of muscular fitness lessen the chance of developing what?
Muscular strength
Is defined as the ability of a muscle group to develop maximal contractile force against a resistance in a single contraction
Exercise prescription for resistance training children
FITT-VP
Exercise prescription for kids
F- 2-3x/week
I- light moderate
T- 5-10 min warmup/ exercise
T-combo of upper and lower. Focus on trunk and core
V- 6-15 reps/ 1-3 sets
P- increase 5-10% or as gain are made
Muscular endurance
Is the ability of a muscle group to exert sub-maximal force for extended periods
Exercise induced muscle damage (EIMD)
May occur when individuals engage in novel exercise, eccentric exercise, or exercise to which they are unaccustomed
Static and dynamic muscular contractions
Both strength and muscular endurance can be assessed by for what
1. Is to help protect client from injury
2. Free weight exercises performed with the bar over head require one or more spotters
3. The spotter should be at least as strong and tall as the client performing exercise
4. Exercises where bar is placed back or
Name tips for spotting free weight exercises
They measure dynamic strength only at the weakest point in the ROM
What is a major disadvantage for free weights, dumbells, and constant resistance exercise machines?
1. Have client warm up by completing 5 to 10 reps of 40-60% of estimated 1RM
2. During 1 min rest have client stretch muscle group. Followed by 3-5 reps of 60-80% of 1RM
3. Increase weight slowly and have client attempt 1RM. If successful have client rest
Steps for 1 RM Maximum Testing
Muscular strength
The ability of a muscle group to develop maximal contractile force against a resistance in a single contraction
Muscular endurance
The ability of a muscle group to exert sub maximal force for extended periods
Static or isometric
If the resistance is immovable the muscle contraction is
Dynamic contractions
Which there is visible joint movement
Concentric
Allowing the muscle to shorten as it exerts tension to move the bony lever
Eccentric contraction
The muscle exerting tension while lengthening
Isokinetic contraction
Maximal contraction of a muscle group at a constant velocity throughout the entire range of joint motion
Isometric strength
As the maximum force exerted in a single contraction against an immovable resistance
Excellent >= 115
Very good 104-114
Good 95-103
Fair 84-94
Needs improvement <= 83
Name the age gender norms for combined isometric grip strength for males 20-29years old
Constant resistance exercise
Type of exercise in which the external resistance remains the same throughout the range of motion
Variable resistance exercise
Type of exercise in which resistance changes during the range of motion due to levers, pulleys, and cams
Free motion machines
Resistance exercise machines that have adjustable seats, lever arms, and cable pulleys for exercising muscle groups in multiple planes.
One repetition maximum
The maximum weight that can be lifted for one complete repetition of the movement
Accommodating resistance exercise
Type of exercise in which fluctuations in muscle force throughout the range of motion are matched by an equal counterforce as the speed of limb movement is kept at a constant velocity
Omnikinetic exercise
Type of accommodating resistance exercise that adjust for fluctuations in both muscle force and speed of joint rotation throughout range of motion
Isotonic contraction
Type of muscle contraction producing visible joint movement
Functional fitness
The ability to perform everyday activities safely and independently without undue fatigue
Relative strength
Muscular strength expressed relative to the body mass or lean body mass
Acute-onset muscle soreness
Soreness or pain occurring during or immediately after exercise
Core stability
Ability to maintain ideal alignment of neck, spine, scapulae, and pelvis while exercising
Core strengthening
Strengthening core muscle groups
Delayed onset muscle soreness
Soreness in the muscle occurring 24-48 hr after exercise
Dynapenia
Age related loss in muscle strength
Exercise induced hypertrophy
Increase in size of muscle as a result of resistance training
Functional training
System of exercise progressions for specific muscle groups using a stepwise approach that increases the difficulty level and skill require for each exercise in the progression.
Kettle bell training
Type of resistance training that uses a cast iron weight to perform ballistic exercises; improves strength, cardiovascular fitness and flexibility
Linear periodization
Strength training method that progressively increases training intensity as training volume decreased between microcylces
Macrocycle
Phase of periodized resistance resistance training program usually lasting 9-12 months
Mesocycle
Phase of periodized resistance training program usually lasting 3-4 months
Microcycle
Phase of periodized resistance training program usually lasting 1-4 weeks
Muscle balance
Ratio of strength between muscle groups
Periodization
Advanced form of training that's systematically varies the volume and intensity of the training exercises
Pyramiding
Advanced resistance training system in which a relatively light weight is lifted in the first set and progressively heavier weights are lifted in sets
Repetitions
# of times a specific exercise movement is performed in a set
Sarcopenia
Age related loss in muscle mass
Training volume
Total amount of training
Split resistance training workout
Train only selected muscle groups in a training session
Whole body resistance training workout
Target all muscle groups in one training session
Name type of workout for chest
Free weight supine bench press
Machine- seated chest press
Body weight- push ups
Name type of workout for back
Free weight- bent over row
Machine- lay pull downs
Pull ups
Name type of workouts for biceps
Free weight- dumbbell curls
Machine- cable curls
Reverse grip pull ups
Sets 2-4 sets per muscle group
Rest 2-3 between sets
Reps 8-12
Volume for sedentary lifestyle resistance training
Principle of specificity
Training response/ adaptations are correlated to the type, frequency, and duration of exercise performed
Muscular power
Maximum power output attainable during a movement; explosiveness
Intensity- <70% 1RPM
Sets: 2-4
Repetitions: 10-25
Rest: 30sec- 1 min
Progression muscular endurance
Intensity: 60-70% 1RPM
Sets: 1-3
Repetitions: 8-12
Rest: 2-3 min
Progression Muscular strength
Intensity: 70-85%
Sets 1-3
Reps 8-12
Rest 2-3
Progression Muscular hypertrophy
Intensity: 0-60%
Sets 1-3
Reps 3-6
Rest 2-3 min
Progression muscular power