STRENGTH TRAINING
MUSCLE STRENGTH
PRINCIPLES
CLINICALLY RELEVANT EXERCISE
OLDER/YOUNGER
POPULATIONS
POPULATIONS
100
Strength training is physical activity intended to do what?
Increase muscle strength and mass
100
What determines muscle strength?
List at least 3...
• Neural control
• Cross-sectional area
• Muscle fiber arrangement
• Muscle length
• Angle of pull
• Fiber type distribution
• Other: energy stores, recovery from exercise, fatigue, age, gender, state of health
100
This principle is described as an application of a load that exceeds the metabolic capacity of the
muscle
The Overload Principle
100
What is the rule of tens?
Gradually developing tension for 2 seconds, maintaining a maximal contraction for 6 seconds, then gradually decreasing tension for 2 seconds
2/6/2
100
When working with an older population, what should a strength training program focus on?
A strength training program should focus on delaying muscle atrophy, improving function, and increasing force-generating capabilities by stimulating muscle hypertrophy.
200
What specific type of exercise involves resistance training applied in a systematic and individualized
manner designed to improve, restore, or enhance physical function?
Therapeutic exercise
200
What type of muscle fibers are mainly used when Deadlifting 70% of your 1RM?
Type II fast twitch muscle fibers.
200
The SAID Principle stands for what?
Specific adaptations to imposed demands.
This means that the type, intensity, frequency, and duration of exercise will determine the specific adaptations that occur.
200
This type of training uses a predetermined, organized sequence of exercise that usually focuses of total fitness and general body conditioning.
Circuit Training
200
Pain and swelling from osteoarthritic lesions, bone spurs, and osteophytes in the knees can be exacerbated by what kind of exercises?
Tibiofemoral vertical compressive loads (squatting)
300
What type of contraction occurs when a muscle produces force without changing length?
Isometric contraction
EX: Holding a plank
300
What type of muscle fibers have low myoglobin content and fewer mitochondria?
Fast-twitch type II muscle fibers
300
What is the difference between hypertrophy and hyperplasia?
Hypertrophy: increase in muscle fiber size as a result of increases in and synthesis of actin and myosin.
Hyperplasia: (development of new muscle fibers) or fiber splitting: may occur in response to high-intensity strength training programs
300
This type of training consists of intense power generating exercises that are confined to a specific sport.
Plyometric Training
300
Strength gains in preadolescents can be contributed to what?
Improvement neuromuscular activation, motor
coordination, and muscular adaptations.
400
An isokinetic exercise allows a muscle to contract at a constant speed throughout the range of motion, regardless of the amount of force applied by the individual.
TRUE!
400
Why do slow twitch type I fibers have more mitochondria present?
Because they rely on aerobic respiration, which produces ATP, using oxygen within the mitochondria.
400
If a golfer uses specific exercises to increase the distance they can drive a gold ball, this is an example of what principle?
Transfer of Training Principle
400
What is the difference of closed kinetic chain exercises and open kinetic chain exercises?
Give an example of both.
With closed kinetic chain exercises, the distal portion of the exercising segment is weight
bearing or “fixed.”
Ex: Pull ups
With open kinetic chain exercise involves the distal
segment moving freely in space.
Ex: Dumbbell bicep curls
400
At what age is a girl considered prepubescent?
At what age is a boy considered prepubescent?
Prepubescent/child: girls: age 11, boys: age 13
500
What happens to the length of a muscle during an isotonic exercise?
What are the two types?
The muscle changes length while contracting against a constant external load.
Concentric, Eccentric.
500
Type I muscle fibers do not have myosin ATPase or glycolytic activity present because they rely on numerous mitochondria, triglycerides, enzymes for aerobic work.
FALSE!
Although type I muscle fibers use numerous mitochondria, triglycerides, enzymes for aerobic work, there is still Low myosin ATPase and glycolytic activity present.
500
When a runner takes a break from training and finds their running speed and endurance decreases, this is an example of what principle?
The Reversibility Principle
500
What are some contraindication to use closed kinetic chain exercises?
Do not use CKC if pain, swelling, dysfunction, or weakness is present.
500
At what age is a boy considered adolescent?
At what age is a boy considered adolescent?
Pubescent/adolescent: girls: age 12-18, boys: age
14-18