Type of muscle contraction, type of resistance, arc of movement used, and primary energy system utilized during exercise

Universal leg extension

Form of dynamic exercise, addresses the primary limitation of dynamic exercise against a constant external load

Exercise load or level of resistance

Generate a low level of muscle tension but can sustain the contraction for a long time

Foundational element that guides the use of resistance exercise in improving muscle performance

Related to the ability to use oxygen efficiently

Rate at which each exercise is performed

Primarily increaes muscular and cardiopulmonary endurance

This prinicple applies to all body systems and is an extension of Wolff’s law

Decelerate body segments

Involves high intensity effort carried out over a low number of repetitions because muscles rapidly fatigue at near maximal intensity

Universal bench press

Associated with low intensity, high repetition effort over an extended period of time

Caused by repeated contractions of the unexervised extremity in an attempt to stabilize the body during high-effort exercise

Static form of exercise in which a muscle contracts and produces force without an appreciable change in the length of the muscle and without visible joint motion

More resistant to fatigue

There is concern that children who participate in resistance training may be at risk for injuries because musculoskeletal system is immature

Source of resistance if the exercuse occurs in an antigravity position

Reflected by reductions in muscle performance , begins a week or two after the cessation of resistance exercises and continues until training effects are lost

Generate amount of tension within a short period of time

Universal leg curl

Is the ability of a muscle to contract repeatedly against an external load, generate and sustain tension, and resist fatigue over an extended period of time

Key elements of muscle performance

It is always challenging to estimate how much external resistance to apply during resistance exercises, particularly at the end of strengthening program

Systemic diminished response of an individual to a stimulus as the result of prolonged physical activity

Plyometric training or stretch-shortening drills

If muscle performance is to improve, a resistance load that exceeds the metabolic capacity must be applied— that is, the muscle must be challenged to perform at a level greater that to which it us accustomed

The external resistance directly dictates how many reps and sets are possible

Defined as the greatest amount of weight or load that can be moved with control through the full, available ROM a specific number of times before fatiguing

Muscle strengthening program has been shown to have a transfer effect by moderately improving muscular endurance. In contrast, endurance training has little to no cross-trauning effect on muscle strength

The greater the intensity of the exercise and the shorter the time period taken to generate force, the greater is the muscle strength

Although muscle strength and endurance are associated, they do not always correlate well with each other

Most common system of dynamic resistance training

Systemic practice of using muscle force to raise, lower, or control a light external load for many repetitions over an extended period of time

Associated with repetitive, dynamic motor activities

Useful when the amount of external resistance necessary is greater than what the therapist can apply manually

Number of exercise sessions per day or per week

The diminished response of a muscle to a repeated stimulus is reflected in a progressive decrement in the amplitude of motor unit potentials

Systemic practice of using muscle force to raise, lower or control heavy external loads for a relatively low number of repetitions or over a short period of time

Thought to improve sport related physical performance

Universal leg press

Concentric muscle contractions consume less oxygen and energy stores than eccentric contractions

Maintrnance of balance and proper alignment of the body segments require power of the postural muscles

Form of active resistive exercise in which external resistance is applied through the use of equipment or mechanical apparatus

Greatest measurable force that is exerted by a muscle or muscle group to overcome resistance during a single maximum effort

Rate of performing work

Caution the patient that pain should not occur during exercise

It is most common to stabilize the body segment that has the ______ attachment of the muscle being strengthened

Muscle setting does not improve muscle strength except in very weak muscles

AKA local endurance

The greater the intensity and volume of exercise, the more time is needed between exercise sessions to recover from the temporary fatigue effects

Related to the strength and speed of movement and is defined as the work produced by a muscle per unit of time

Dosage in resistance training includes

An activity in which dynamic or static muscle contraction is resisted by an outside force applied manually or mechanically

3 main energy systems

Broad term thy refers to the extent that the contractile elements of a muscle produce force

Variation of intensity and volume during specific periods of resistance training

Type of active-resistive exercise in which external resistance is provided by a therapist or other health professional

Refers to the concept that to improve a specific muscle performance element, the resistance program should be matched to the elements constructs

Greater external loads can be controlled

Time alloted for recuperation between exercise sets and sessions

Occurs during exercise when a muscle repeatedly contracts statically or dynamically against an imposed load

Can be applied manually by the therapist or the patient with equipment

Resistance training with free weights is safe and effective only at slow to medium velocities of limb movement so the patient can maintain control of the moving weight

Compensatory movement paterns caused by a muscle action of a stronger adjacent agonist or a muscle group that normally serves as a stabilizer

Broad term that refers to the ability to perform repetitive or sustained activities over a prolonged period of time

Necessary foundation for developing muscle power

Moderate intensity resistance training rest period

Relates to the ability of the neuromuscular system to produce the appropriate amount of force, during functional activities in a smooth and controlled manner

In a strength training program, the amount of external resistance applied to the muscle is incrementally and progressively decreased. For endurance training, emphasis is placed on increasing the time a muscle contraction is sustained or the number of repetitions performed rather than the amount of external resistance.

Form of resistance training in which a limb moves through a ROM against a constant external load, provides by free weights

Aerobic

Unintentional slowing of contraction velocity with successive reps of an exercise is a sign and symptom of muscle fatigue

Capacity of a muscle to do work

Refers to how musch external resistance ks imposed on the muscle

Most to least exhausting contraction

Slow twitch

Sequence in which muscle groups are exercised during a session

Adaptive changes in the body’s systems in response to a resistance exercise program ate transient unless training-induced improvements are regularly used for functionak activities or unless an individual participated in a maintenance program of resistance exercise

Exercises that approximate or replicate functional demands

High intensity restance training rest period

Achieved by an isometric contraction of an adjacent muscle group that does not impact the desired movement pattern but holds the proximal body segment of the muscle being strengthened firmly in place

Reps for most adults

Total time committed to a resistance training program

Characterized by a gradual decline in the force-produxing capacity of the neuromuscular system. This is a temporary decline that leads to decrease in muscle strength

Useful when the ROM needs to be carefully controlled

Accelerate body segments

Includes variables such as repetitions, sets or frequency

Refers to the number of times a particular movements is performed consecutively

During a maximum effort eccentric contraction, as the velocity of active muscle lengthening increases, force production in the muscle initially _____ to a point but then quickly levels off

Total number of reps and sets in an exercise session

Act as a source of energy absorption during high impact activities

The key parameters of endurance training are low-intensity muscle contractions, a low number of repetition and a shortened time period

Can be implemented by use of an isokinetic dynamometer that conteols the velocity by adjusting the external resistance to meet the internal effort during exercise

Rest intervals between exercise sessions are longer and the frequency of exercise is less for eccentric exercises

During a maximum effort concentric muscle contraction, as muscle shortening velocity increases, the force the muscle can generate ______

Large muscle groups should be exercised after small muscle groups and multijoint muscles should be performed before single-joint exercises

SAID principle

Isometric contractions done internally