Capacity of a muscle to do work

Key elements of muscle performance

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

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

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

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

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

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

Rate of performing work

Necessary foundation for developing muscle power

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

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

Associated with repetitive, dynamic motor activities

AKA local endurance

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

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

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

Plyometric training or stretch-shortening drills

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

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

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

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

Refers to how musch external resistance ks imposed on the muscle

Includes variables such as repetitions, sets or frequency

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.

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

SAID principle

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

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

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

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

3 main energy systems

Most to least exhausting contraction

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

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

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

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

Related to the ability to use oxygen efficiently

More resistant to fatigue

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

Aerobic

Slow twitch

Generate amount of tension within a short period of time

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

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

Dosage in resistance training includes

Exercise load or level of resistance

Total number of reps and sets in an exercise session

Sequence in which muscle groups are exercised during a session

Number of exercise sessions per day or per week

Time alloted for recuperation between exercise sets and sessions

Total time committed to a resistance training program

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

Rate at which each exercise is performed

Variation of intensity and volume during specific periods of resistance training

Exercises that approximate or replicate functional demands

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

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

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

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

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

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

Universal bench press

Universal leg extension

Universal leg curl

Universal leg press

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

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

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

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

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

Moderate intensity resistance training rest period

High intensity restance training rest period

Isometric contractions done internally

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

Source of resistance if the exercuse occurs in an antigravity position

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

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

Primarily increaes muscular and cardiopulmonary endurance

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

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

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

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

Useful when the ROM needs to be carefully controlled

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

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

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

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

Accelerate body segments

Decelerate body segments

Act as a source of energy absorption during high impact activities

Thought to improve sport related physical performance

Greater external loads can be controlled

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

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

Most common system of dynamic resistance training

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

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

Reps for most adults

Caution the patient that pain should not occur during exercise