Day 10
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Questions and Answers

What happens to the mechanical advantage when the moment arm is shorter during elbow flexion with the biceps muscle?

  • It increases the mechanical advantage.
  • It has no effect on muscle contraction.
  • It decreases the mechanical advantage. (correct)
  • It remains unchanged.

At what optimal length of contracting muscle fiber can strength be effectively expressed?

  • ±20% optimal length (correct)
  • ±10% optimal length
  • ±30% optimal length
  • ±40% optimal length

What is defined as the ability to exert maximum force against a resistance?

  • Muscled Performance
  • Muscular Strength (correct)
  • Muscular Endurance
  • Relative Strength

How does the external load affect the velocity of shortening during muscle contractions?

<p>Greater external load reduces the speed of shortening. (D)</p> Signup and view all the answers

Which term describes strength expressed relative to body mass?

<p>Relative Strength (B)</p> Signup and view all the answers

What does the relationship between muscle actions and force indicate about lengthening contractions?

<p>Greater force leads to slower velocity. (B)</p> Signup and view all the answers

What type of muscular contraction occurs without any change in muscle length?

<p>Static (C)</p> Signup and view all the answers

Which factor is NOT mentioned as affecting muscular strength expression?

<p>Body composition (D)</p> Signup and view all the answers

Which type of contraction involves visible joint movement?

<p>Dynamic (C)</p> Signup and view all the answers

What is the primary standard measure mentioned for assessing strength, speed, endurance, and power?

<p>Whole-body single measure (D)</p> Signup and view all the answers

What type of strength is measured by one repetition maximum (1 RM)?

<p>Absolute Strength (A)</p> Signup and view all the answers

During which type of muscle contraction does the relationship suggest that greater force results in slower velocity?

<p>Lengthening contractions (D)</p> Signup and view all the answers

What is the relationship between joint angle and strength according to the content?

<p>Different joint angles have varying strengths. (C)</p> Signup and view all the answers

Which of the following terms describes a force generated during muscle shortening?

<p>Concentric (D)</p> Signup and view all the answers

What is the primary factor affecting muscular endurance during activities?

<p>Posture Maintenance (D)</p> Signup and view all the answers

Which of the following is NOT a characteristic of static (isometric) contractions?

<p>Change in muscle length (C)</p> Signup and view all the answers

Which type of isokinetic testing involves the athlete determining their own speed?

<p>Variable speed testing (B)</p> Signup and view all the answers

What is the primary purpose of performing a warm-up before 1-RM maximum testing?

<p>To lower injury risk (D)</p> Signup and view all the answers

What is the typical weight increment when increasing weight for the 1-RM attempt?

<p>2.5-20 kg (C)</p> Signup and view all the answers

How is 1-RM calculated when a client performs 8 repetitions of 100 lbs?

<p>1-RM = 100 lbs ÷ 0.80 (C)</p> Signup and view all the answers

Which of the following is NOT a method for predicting 1-RM?

<p>Advanced lifting technique (A)</p> Signup and view all the answers

What is one reason for estimating or predicting 1-RM instead of performing a maximal lift?

<p>It reduces the risk of injury (B)</p> Signup and view all the answers

Which of the following is true regarding eccentric and concentric testing in strength assessments?

<p>They can be tested both together and separately. (A)</p> Signup and view all the answers

What does the term 'conservative increase' refer to in the context of 1-RM testing?

<p>Gradual increases where failure is unlikely (A)</p> Signup and view all the answers

What percentage of 1RM does Montana perform her resistance training at?

<p>75% (C)</p> Signup and view all the answers

What is the maximum predicted 1RM for Montana's leg press based on her performance?

<p>78 lbs (A)</p> Signup and view all the answers

At what age range does the highest percentage decline in muscle strength occur?

<p>70-80 years (C)</p> Signup and view all the answers

Which of the following is a consideration for true 1-RM testing?

<p>Client motivation (D)</p> Signup and view all the answers

What is sarcopenia primarily associated with?

<p>Decline in muscle mass (B)</p> Signup and view all the answers

What is the significant percentage of muscle strength loss that occurs between ages 50-70?

<p>15% (D)</p> Signup and view all the answers

Which factor is NOT included in the considerations for true 1-RM testing?

<p>Equipment quality (B)</p> Signup and view all the answers

Which study is mentioned in relation to the accuracy of prediction equations for determining 1RM bench press in women?

<p>Mayhew et al. (C)</p> Signup and view all the answers

What was the hazard ratio associated with a 5 kg lower grip strength for all cause mortality?

<p>1.20 (C)</p> Signup and view all the answers

Which specific causes of mortality had hazard ratios higher than 1.20 associated with decreased grip strength?

<p>All of the above (D)</p> Signup and view all the answers

How does grip strength correlate with cardiovascular disease mortality compared to systolic blood pressure (SBP)?

<p>Grip strength has a stronger association (B)</p> Signup and view all the answers

In the general population, how is a higher handgrip value at baseline linked to mortality risk?

<p>It is associated with a minor reduction in mortality risk (C)</p> Signup and view all the answers

Which of the following error factors is NOT mentioned in relation to musculoskeletal testing?

<p>Dietary intake (D)</p> Signup and view all the answers

What type of muscle action is NOT included in the types of muscle action listed?

<p>Plyometric (D)</p> Signup and view all the answers

Which relationship has been suggested about grip strength and its role compared to total physical activity (PA)?

<p>Strength is more predictive than total PA (B)</p> Signup and view all the answers

What is the ideal sarcomere length for generating maximal tension according to the principles stated?

<p>100% overlap (C)</p> Signup and view all the answers

What is the predicted 1RM for Montana's chest press based on her performance?

<p>31 lbs (C)</p> Signup and view all the answers

What percentage of muscle strength loss occurs between ages 70-80?

<p>30% (C)</p> Signup and view all the answers

Which factor is relevant to true 1-RM testing considerations?

<p>Learning effect/familiarization (D)</p> Signup and view all the answers

What is the primary concern associated with fatigue during 1-RM testing?

<p>Risk of injury (A)</p> Signup and view all the answers

What is the predicted 1RM for Montana's leg press based on her maximum lifts?

<p>78 lbs (A)</p> Signup and view all the answers

What does muscular endurance primarily measure?

<p>Capacity to produce submaximal force over time (B)</p> Signup and view all the answers

What best describes sarcopenia?

<p>Decline in muscle mass and strength with age (D)</p> Signup and view all the answers

Which of the following types of contractions does NOT involve a change in muscle length?

<p>Isometric contraction (A)</p> Signup and view all the answers

What does the age-mediated decline in muscle strength amount to by the 9th decade?

<p>45% decline (A)</p> Signup and view all the answers

What is one major risk factor for determining appropriate resistance levels in clients?

<p>Client motivation (A)</p> Signup and view all the answers

How is absolute strength best defined?

<p>Maximum amount of weight lifted in one effort (B)</p> Signup and view all the answers

Which factor does NOT affect musculoskeletal performance?

<p>Body temperature (B)</p> Signup and view all the answers

What describes isokinetic resistance training?

<p>Force varies through range of motion (B)</p> Signup and view all the answers

What is the relationship between concentric contractions and force generation?

<p>Higher velocity results in lower force (B)</p> Signup and view all the answers

What is the primary difference between relative and absolute strength?

<p>Relative strength accounts for body mass or lean mass (B)</p> Signup and view all the answers

In dynamic contractions, what characterizes isoinertial resistance?

<p>Variable resistance throughout motion (B)</p> Signup and view all the answers

What is the hazard ratio for cause-specific mortality from all respiratory diseases per 5 kg lower grip strength?

<p>1.31 (D)</p> Signup and view all the answers

In the studies referenced, how does grip strength relate to cardiovascular disease mortality compared to systolic blood pressure (SBP)?

<p>Grip strength has a stronger association than SBP. (A)</p> Signup and view all the answers

What was the relative risk (RR) of mortality with higher handgrip values at baseline in the general population?

<p>0.72 (A)</p> Signup and view all the answers

What is NOT mentioned as a source of error in musculoskeletal testing?

<p>Dietary habits of the client (A)</p> Signup and view all the answers

Which type of muscle action is described as static and does not result in any joint movement?

<p>Isometric (B)</p> Signup and view all the answers

What is the approximate sample size used to determine the relationship between grip strength and mortality risk in the general population?

<p>1,855,817 (A)</p> Signup and view all the answers

According to the studies mentioned, which cancer type has a reported hazard ratio of 1.17 associated with lower grip strength?

<p>Lung cancer (C)</p> Signup and view all the answers

Which of the following statements is true regarding grip strength and overall muscle health?

<p>Grip strength is a predictor of muscle capability. (A)</p> Signup and view all the answers

What is the purpose of performing a warm-up before 1-RM maximum testing?

<p>To prepare the muscles and reduce the risk of injury (B)</p> Signup and view all the answers

Which of the following describes the process of estimating 1-RM rather than performing a maximal lift?

<p>It saves time and helps in reducing injury risk (A)</p> Signup and view all the answers

What is one method for predicting 1-RM mentioned in the guide?

<p>Repetition maximum test (A)</p> Signup and view all the answers

How can the actual 1-RM be calculated based on repetitions and weight lifted?

<p>Weight lifted divided by percent of 1-RM (B)</p> Signup and view all the answers

What is a typical weight increment advised when increasing weight for the 1-RM attempt?

<p>2.5-20 kg (C)</p> Signup and view all the answers

What does 'conservative increase' mean in the context of 1-RM testing?

<p>A careful and gradual increase in weight (A)</p> Signup and view all the answers

What is represented by performing eccentric and concentric testing in strength assessments?

<p>Both muscle contraction types are evaluated (B)</p> Signup and view all the answers

Why is muscular endurance related to muscular strength?

<p>Improved endurance can enhance strength performance (A)</p> Signup and view all the answers

How does a shorter moment arm affect mechanical advantage during elbow flexion?

<p>It decreases mechanical advantage. (C)</p> Signup and view all the answers

What is the optimal length of a contracting muscle fiber for effective strength expression?

<p>Lo: ±20% optimal length. (B)</p> Signup and view all the answers

Which factor best explains the relationship between muscle actions and force during shortening contractions?

<p>Increased speed leads to decreased force output. (A)</p> Signup and view all the answers

What specific aspect of strength assessment is indicated as the 'gold standard'?

<p>Whole-body strength measurements. (C)</p> Signup and view all the answers

During which type of contraction does the relationship state that increased external load results in higher velocity?

<p>Lengthening contractions. (D)</p> Signup and view all the answers

Which mechanical factor most significantly affects the expression of muscular strength?

<p>Joint angle. (C)</p> Signup and view all the answers

What is the primary reason for estimating or predicting 1-RM instead of performing a maximal lift?

<p>To avoid injury during testing. (D)</p> Signup and view all the answers

What does the term 'joint specificity' refer to in strength training assessments?

<p>Variability of force applications across different joints. (A)</p> Signup and view all the answers

Flashcards

Muscular Strength

The ability to exert maximum force against resistance.

Absolute Strength

Maximum weight lifted in a single maximum effort (1 rep max).

Relative Strength

Strength compared to body mass (or lean mass).

Isometric Contraction

Force exerted without changing muscle length.

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Isotonic Contraction

Force generated while muscle shortens (concentric) or lengthens (eccentric).

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Concentric Contraction

Muscle shortens while generating force.

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Eccentric Contraction

Muscle lengthens while generating force.

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Muscular Endurance

Ability to sustain submaximal force for a duration or produce submaximal force repeatedly.

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Elbow Flexion & Moment Arm

The distance between the joint axis and the biceps tendon changes during elbow flexion, influencing mechanical advantage.

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Mechanical Advantage

The advantage gained by applying force at a certain distance from a pivot point; changes with position.

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Optimal Muscle Fiber Length

A specific muscle fiber length that creates the most forceful contraction.

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Strength & Joint Angle

Strength is affected by the angle of the joint during an exercise.

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Force & Contraction Velocity

Greater force during muscle shortening results in slower velocity. Greater force during muscle lengthening results in greater velocity.

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Strength Measurement

Strength is best measured using specific tests addressing joint and muscle types for appropriate comparisons.

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Strength Factors

Muscular strength is impacted by mechanical aspects of the specific exercise.

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Muscle Specificity

Strength varies based on the specific type of muscle used in an activity and the joint angles involved.

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Isokinetic Tests

Tests that involve movement at a constant speed, typically used in strength training.

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1-RM Testing Steps

A series of steps to determine the maximum weight an athlete can lift for a single repetition (1RM) including warm-up sets and gradual increases in weight.

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Predicting 1-RM

Estimating one-repetition maximum (1RM) strength without performing the maximum lift.

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Repetition Maximum Test

A method for predicting 1RM by measuring the maximum weight that can be lifted for multiple repetitions.

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Prediction Equations

Formulas used to estimate 1RM based on known data.

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Warm-up Sets

Initial sets of exercises performed at a lower intensity to prepare muscles for maximal effort.

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1-RM Testing Procedure

The systematic increase of weight during several attempts. to determine the maximum weight lifted in a single repetition.

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Determining % 1-RM

Finding the percentage of one's maximum strength for a given exercise.

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1RM

The maximum weight you can lift in a single repetition.

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What is a 1RM for Legs?

The maximum amount of weight you can lift in a single repetition using your legs.

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What is a 1RM for Chest?

The maximum amount of weight you can lift in a single repetition using your chest muscles.

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What is Sarcopenia?

The age-related loss of muscle mass.

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How does Sarcopenia affect strength?

Sarcopenia leads to a decline in muscle strength.

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Age-related muscle strength decline

Strength decreases significantly as we age, especially after 50.

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Isometric Testing

Measuring the force you can exert without any visible movement, like holding a heavy object.

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Grip Strength and Mortality

Lower grip strength is linked to higher mortality risk from various causes like cardiovascular disease, respiratory disease, all cancers, and even specific cancers like colorectal, lung, and breast cancer.

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Grip Strength and Cardiovascular Disease

Lower grip strength is associated with a higher risk of death from cardiovascular disease (CVD).

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Grip Strength and All-Cause Mortality

Lower grip strength is associated with a higher risk of death from any cause.

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Grip Strength vs. Blood Pressure and Physical Activity

Grip strength has a stronger association with mortality risk than both blood pressure (SBP) and overall physical activity levels.

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Grip Strength and Incidence of CVD

Grip strength has a similar association with the development of cardiovascular disease compared to blood pressure, and is stronger than for overall physical activity.

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Push-ups and Heart Health

Higher push-up capacity is associated with a lower risk of future cardiovascular events in active adult men.

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Muscle Action: Concentric

Muscle shortens while generating force, causing movement.

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Muscle Action: Eccentric

Muscle lengthens while generating force, controlling movement.

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Explain the difference between absolute strength and relative strength.

Absolute strength is the maximum weight you can lift once, showing overall capacity. Relative strength considers your body size and measures how strong you are in comparison to your weight.

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What types of muscle contractions are there?

There are isometric contractions, where the muscle exerts force without changing length (holding still), and isotonic contractions, where the muscle lengthens or shortens while generating force (lifting or lowering weights).

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How to Predict 1-RM?

You can estimate 1-RM without lifting the maximum weight by using either the repetition maximum test or prediction equations.

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Moment Arm & Mechanical Advantage

The perpendicular distance from the joint axis to the tendon's line of action. A shorter moment arm means less mechanical advantage, requiring more force for movement.

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Force & Shortening Velocity

Higher force during a muscle shortening (concentric) contraction results in slower movement. Greater force means more resistance.

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Force & Lengthening Velocity

Greater force during muscle lengthening (eccentric) contractions results in faster movement. The muscle acts like a brake.

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Strength Testing: Muscle Specificity

Strength measurements need to consider the specific muscle and joint involved for accurate comparison. Different exercises test different muscles.

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How do Mechanical Factors Affect Strength?

Factors like joint angle, muscle fiber length, and lever arm length all influence the expression of muscular strength during a specific exercise.

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Strength, Speed, Endurance, Power: Measurement

There is no single perfect measure for these components due to the variety of expressions and muscle/joint specificity.

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Sarcopenia

The age-related loss of muscle mass.

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What is the difference between absolute and relative strength?

Absolute strength measures the maximum weight you can lift once (regardless of size), while relative strength considers your body size and shows how powerful you are compared to your weight.

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Study Notes

Course Information

  • Course title: KIN 3110 | Advanced Fitness Assessment
  • Instructor: Robert Gumieak, PhD.
  • Institution: University of Guelph-Humber

Plan for the Day

  • Review of the previous class/lab
  • Reading material overview
  • Musculoskeletal fitness
  • Key questions:
    • Types of musculoskeletal fitness to be discussed
    • Differences between types
    • Types of muscle contractions
    • Factors affecting musculoskeletal performance
    • Impact on musculoskeletal performance

Health and Fitness Components of Muscle

  • Muscular Strength:

    • Ability to exert maximum force against resistance
    • Absolute strength: maximum force in a single, all-out effort (1 Repetition Maximum, 1RM)
    • Relative strength: strength relative to body mass or lean mass
    • Considerations: muscle action/contraction, contraction velocity, muscle length, joint angle, physiological/biochemical factors

  • Muscular Endurance:

    • Ability to produce submaximal force against external resistance or to sustain force in specific posture

Comparison of 2 People

  • One person with 1000N absolute strength, the other with 500N
  • The person with lower absolute strength can perform more repetitions with the same relative load.

Muscular Strength and Endurance: Contraction Type

  • Static (Isometric - ISO):
    • Force against resistance without changing muscle length
  • Dynamic (Isotonic, Isoinertial):
    • Force generated while shortening (concentric) or lengthening (eccentric) the muscle.

Isokinetic Contraction

  • Constant speed throughout the entire range of motion
  • Can be at variable or predetermined pace.
  • Can be at certain joint angles (isometric).

Optimal Length of Contracting Muscle Fiber

  • Optimal length for muscle contraction is approximately ±20% of resting sarcomere length.

"Strength" is Based on Joint Angle

  • The strength output of a muscle varies according to joint angles.

Relationship Between Muscle Actions and Force (Load)

  • Greater the force exerted, the more gradual the speed of muscle shortening becomes.
  • Greater the force, the faster a muscle lengthens

Health and Fitness Components of Muscle

  • Difficulty in measuring all components of fitness (e.g., fitness assessments of flexibility and mobility are difficult).
  • Measurements done specific to each joint and/or type of contraction.
  • Different type of expressions of strength

What Effects Strength? (Mechanical factors affecting the expression of muscular strength).

Predicting 1RM - Equations

  • 1RM can be predicted without performing a maximal lift
  • Calculation using established equations and repetition maximum test

Steps for 1-RM Maximum Testing.

  • Warm up clients with 5-10 Repetition Maximum with 40-60% of estimated 1RM
  • Perform mobility/stretching Exercise
  • Increase resistance conservatively until failure and record last successful lift.
  • Muscle mass decreases with age (sarcopenia)
  • Strength decreases, notably between ages 50 and 70 and again 70-80
  • Loss of muscle strength is associated with health risks

Isometric Testing and Health

  • Lower grip strength is associated with higher mortality for all causes, cardiovascular disease, respiratory disease, and cancer.
  • Higher handgrip strength is associated with reduced mortality risk

Sources of Error in MSK Testing

  • Client factors:
    • Novice vs experienced
    • Sleep, drugs, medications
    • Motivation/encouragement
    • Adequate rest between trials
    • Normative or pre/post comparison
  • Technician skill:
    • Proper lifting/spotting techniques
    • Correct errors
    • Grip type (pronated, supinated)
    • Wide vs narrow grip
  • Environmental factors:
    • Room temperature & humidity
    • Quiet room
    • Diurnal variations (time of day)

Summary

  • Muscle action types: concentric, eccentric, isometric (static).
  • Strength as a function of joint angle and velocity
  • Maximal tension is maximized at ideal overlap between thick and thin filaments (100% length)
  • Force generated decreases when velocity increases during concentric action and increases during eccentric action.
  • Strength values should be relative values (per kilogram of body weight) when comparing individuals

Review Questions (Practice Questions for the next class)

  • Components of muscular fitness?
  • Barrier to isokinetic testing for measuring strength?
  • Handgrip test uses what to measure muscle strength?
  • Which movement phase increases/decreases muscle length?
  • Difference between isokinetic and isotonic contraction?
  • Which contraction type is commonly used in fitness assessment?

Next Class

  • Topic: Flexibility and Mobility
  • Chapter 7-8, and Appendix C
  • Resources on CourseLink

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KIN 3110 Advanced Fitness Assessment - Day 10

Description

Test your knowledge on musculoskeletal fitness concepts in this quiz for KIN 3110. Topics include muscular strength, endurance, types of muscle contractions, and the factors affecting performance. Prepare to demonstrate your understanding of key health and fitness components discussed in the course.

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