Week 5
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Questions and Answers

What is the relationship between muscle fiber composition and strength?

  • There is no relationship.
  • A lower percentage of fast-twitch fibers is associated with increased strength.
  • A higher percentage of fast-twitch fibers is correlated with lower strength.
  • There is a positive correlation between the percentage of fast-twitch fibers and strength. (correct)

Which of the following is NOT a factor affecting the force exerted by a muscle?

  • Initial length of muscle fibers
  • The color of the muscle fibers (correct)
  • Speed of shortening
  • Angle of pull on the bony skeleton

Which sport would likely be dominated by athletes with a high strength/body mass ratio?

  • Weightlifting
  • Gymnastics (correct)
  • Shot Put
  • Tennis

Which factor contributes the most to sex differences in strength after puberty?

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

What is the approximate strength difference between the average male and female upper body?

<p>50% to 60% (B)</p> Signup and view all the answers

Which statement best describes the strength differences between males and females before puberty?

<p>There are only minor differences between boys and girls. (D)</p> Signup and view all the answers

Which of these is NOT a reason for the average male being stronger than the average female?

<p>Males have larger hearts and lungs for better oxygen transport. (B)</p> Signup and view all the answers

What is the significance of the statement "individuals are not average" in the context of sex differences in strength?

<p>It emphasizes that individuals of the same sex can vary greatly in strength. (C)</p> Signup and view all the answers

What is the typical age range during which maximum strength for men and women is achieved?

<p>20 to 30 years (D)</p> Signup and view all the answers

What happens to muscle strength after the age of 30?

<p>It progressively decreases (B)</p> Signup and view all the answers

During which period are young athletes at increased risk for injury?

<p>Peak height velocity period (A)</p> Signup and view all the answers

How does habitual physical activity affect strength in older adults?

<p>It enhances strength gains (A)</p> Signup and view all the answers

What is vital for maintaining activities of daily living in older adults aged 65 to 85 years?

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

What is a primary benefit of strength training regarding muscle fibers?

<p>Increases the size and strength of muscle fibers (C)</p> Signup and view all the answers

Which type of muscular contraction includes dynamic movements?

<p>Dynamic (isotonic) contraction (B)</p> Signup and view all the answers

How can strength training improve self-concept and self-esteem?

<p>Through improvements in physical appearance and performance (C)</p> Signup and view all the answers

What defines a concentric contraction?

<p>The muscle shortens with varying tension as it lifts a constant load. (B)</p> Signup and view all the answers

Which statement best describes isometric contractions?

<p>Tension is developed but there is no change in muscle length. (B)</p> Signup and view all the answers

What is the primary focus of functional fitness training?

<p>Improving everyday movement capabilities (B)</p> Signup and view all the answers

Which type of strength training exercise is characterized by resistance without joint movement?

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

What is an example of eccentric contraction?

<p>Lowering a heavy object while resisting gravity. (A)</p> Signup and view all the answers

What primary purpose of strength assessment involves tracking individual progress?

<p>To measure effectiveness of a training program. (D)</p> Signup and view all the answers

What role does proper recovery play in strength training?

<p>It enhances quality training and muscle growth (C)</p> Signup and view all the answers

What is a key characteristic of accommodating resistance devices used in dynamic exercises?

<p>They adapt resistance based on joint angles (D)</p> Signup and view all the answers

Which strength assessment technique is safer, especially for beginners?

<p>Variable-repetition maximum tests. (A)</p> Signup and view all the answers

Which of the following statements is true about isokinetic contractions?

<p>Instrumentation allows exertion of maximal force throughout full range of motion. (D)</p> Signup and view all the answers

Which aspect of strength training is least emphasized in the information provided?

<p>Cardio training integration (B)</p> Signup and view all the answers

Which type of contraction is primarily used in resisting gravity?

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

What is a characteristic of the One Repetition Maximum (1 RM) technique?

<p>It allows testing the maximum weight lifted once. (A)</p> Signup and view all the answers

What is a primary function of a hand grip dynamometer?

<p>Measures isometric strength (D)</p> Signup and view all the answers

Which feature is essential for obtaining reliable strength test results?

<p>Standardized body position for each trial (C)</p> Signup and view all the answers

What is a key advantage of using computer-assisted isokinetic machines?

<p>Ability to assess multiple muscle modes (C)</p> Signup and view all the answers

What consideration should be made regarding warm-up procedures for strength assessment?

<p>Warm-ups should have a consistent duration and intensity (C)</p> Signup and view all the answers

When comparing strength scores, what individual differences should be considered?

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

How should strength training and tests be designed to optimize strength gains?

<p>Focus on one type of muscle activity (C)</p> Signup and view all the answers

Which statement is true regarding the characteristics of isokinetic machines?

<p>They can measure peak torque during testing (D)</p> Signup and view all the answers

What is one limitation of using handheld dynamometers?

<p>They assess only isometric strength (B)</p> Signup and view all the answers

What is sarcopenia primarily characterized by?

<p>Age-related loss of muscle mass, strength, and function (C)</p> Signup and view all the answers

Which of the following factors contributes to the development of sarcopenia?

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

What happens to muscle mass as a person ages, without resistance training?

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

How does resistance training affect muscle endurance in older adults?

<p>It increases muscle endurance (A)</p> Signup and view all the answers

Which of the following is a benefit of regular resistance training in the elderly?

<p>Improved physical function (D)</p> Signup and view all the answers

What effect does aging have on the resting metabolic rate?

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

Which intervention is NOT considered a prevention strategy for sarcopenia?

<p>Increase in sedentary behavior (C)</p> Signup and view all the answers

What is a common consequence of sarcopenia in older adults?

<p>Enhanced medical-care costs (C)</p> Signup and view all the answers

Flashcards

Functional Mobility

The ability to perform daily activities easily and efficiently.

Strength Training Benefits

Increases the size and strength of muscle fibers, enhancing physical capacity.

Joint Protection

Stronger muscles protect the joints they cross from injury.

Postural Improvement

Strength in trunk muscles can prevent common postural issues.

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Dynamic (Isotonic) Contraction

Muscle length changes while exerting force; involves movement.

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Isometric Contraction

Muscle exerts force without changing length; no movement occurs.

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Whole Body Exercises

Exercises that engage multiple muscle groups simultaneously.

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Muscular Strength Assessment

Techniques to evaluate muscle strength and capacity.

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Concentric contraction

Muscle shortens while lifting a constant load.

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Eccentric contraction

Muscle lengthens while resisting external resistance.

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Isokinetic contraction

Muscle shortens at a constant velocity via instrumentation.

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Purpose of Strength Assessment

Evaluate muscular fitness and monitor progress.

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One Repetition Maximum (1 RM)

Maximum weight lifted once; measures strength.

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Estimated One Repetition Maximum (e1 RM)

Estimates max weight from reps to failure.

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Strength Assessment Techniques

Methods for measuring and evaluating strength.

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Strength Testing Dynamometer

A device that measures isometric strength using a spring mechanism.

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Isokinetic Testing

A strength assessment method using machines to measure force at variable speeds.

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Peak Torque Measurement

The maximum rotational force produced at a joint during motion testing.

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Strength Assessment Considerations

Factors such as validity, reliability, instructions, and warm-ups that impact strength testing.

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Individual Differences in Strength

Variations in strength scores due to body size and proportion disparities.

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Mode Specificity in Training

Training effects are best measured with tests using the same muscle activity mode.

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Isometric Strength

The ability to exert force against an immovable object without changing muscle length.

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Strength Testing Instructions

Standardized guidelines to ensure uniform testing conditions across participants.

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Chronological vs Biological Age

Consider both ages for children's weight training programs.

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Peak Height Velocity

The period when growth is rapid; ages 11.5 in girls, 13.5 in boys.

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Maximum Strength Age Range

Strength peaks around ages 20-30 due to muscle mass.

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Aging and Muscle Mass

Muscle strength decreases with age due to reduced muscle fiber.

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Strength Gains in Older Adults

Older adults can achieve strength gains comparable to younger individuals with training.

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Body Size in Sports

Larger athletes excel in strength-demanding sports; smaller athletes thrive in strength-to-weight ratio sports.

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Muscle Fiber Composition

Higher percentage of fast twitch fibers correlates with increased strength for a given muscle size.

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Mechanical Factors of Strength

Muscle force is influenced by initial length, angle of pull, and speed of shortening.

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Sex Differences in Strength

Post-16, average females exert about 2/3 the strength of average males; differences vary by body part.

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Female vs Male Upper Body Strength

Females' upper body strength is 50-60% that of males; lower body strength is 70-80% that of males.

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Testosterone Impact

Testosterone contributes to males having more muscle and less fat, influencing strength.

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Skeletal Proportions in Adolescence

During puberty, males experience broader shoulders while females develop relatively wider hips.

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Performance in Strength Sports

Success in strength sports is often linked to body size and muscle composition.

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Sarcopenia

Age-related loss of skeletal muscle mass, strength, and function.

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Effects of Aging on Muscle

Aging leads to decreased muscle strength and mass.

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Resistance Training Benefits

Counteracts muscle loss by increasing strength and endurance.

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Physical Function Decline

Aging leads to decreased ability in daily activities.

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Causes of Sarcopenia

Includes neural apoptosis, muscle inactivity, and hormonal imbalance.

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Prevention of Sarcopenia

Includes strength training, hormonal therapy, and dietary interventions.

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Body Composition Changes

As we age, body fat increases and metabolic rate decreases.

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Role of Diet in Muscle Maintenance

Insufficient protein intake can worsen muscle loss.

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Study Notes

Introduction to Biomedical Physiology and Kinesiology - Muscular Strength

  • Muscular strength is the maximum force a muscle can produce in a single, maximal effort.
  • Muscular endurance is the ability of a muscle group to perform repeated contractions against a submaximal load for an extended period.
  • Power is work per unit time (force x velocity). Power combines strength and speed.

Course Learning Outcomes and Learning Goals

  • Describe muscular strength assessment techniques and factors affecting strength, including types of muscle contraction, sexual differences, and aging.
  • Build foundational knowledge of muscular performance assessment, factors affecting strength, training benefits, muscle contraction types, sex, and age.
  • Define muscular strength, power and endurance.
  • Describe the benefits of strength training.
  • Describe types of muscle contraction and distinguish them within an activity.
  • List purposes for assessing individual strength.
  • Describe strength assessment techniques and provide examples.
  • Describe factors to consider when assessing strength of an individual or group.
  • Describe factors affecting strength including sex and age.
  • Describe sarcopenia, including its causes, functional impacts, and prevention.

Benefits of Strength Training

  • Provides a foundation for other physical fitness components like cardiorespiratory capacity and muscular endurance.
  • Slows the muscle loss associated with aging.
  • Increases functional mobility, making daily activities easier.
  • Increases the size and strength of muscle fibers, improving physical capacity.
  • Increases tendon, ligament and bone tensile strength.
  • Improves joint protection.
  • Improves physical appearance.
  • Improves strength in the muscles of the trunk, helping prevent postural problems.
  • Stronger muscles are less likely to be strained or injured.
  • Improves self-concept and self-esteem.

Types of Muscular Contraction

  • Dynamic (isotonic): Bony levers move through a range of motion when appropriate muscles perform work. (Machines or free weights). Can be concentric or eccentric.
    • Concentric: Muscle shortens with varying tension as it lifts a constant load.
    • Eccentric: External resistance exceeds muscle force, the muscle lengthens while developing force (often used in resisting gravity).
  • Isometric: Static contraction. Tension is developed but there is no change in the angle of the joint or the length of the muscle.
  • Isokinetic: Muscle is shortened at a constant velocity determined by instrumentation. This allows maximal force throughout the entire range of motion. (Uses equipment like Biodex, KIN/COM)

Purpose of Strength Assessment

  • Assess muscular fitness.
  • Identify specific areas of weakness.
  • Monitor progress in a rehabilitation program.
  • Measure the effectiveness of resistance training programs.
  • Motivate for training.

Strength Assessment Techniques

  • One Repetition Maximum (1RM): Maximum amount of weight lifted once. Estimated from Variable Repetition Maximum (VRM). (Use free weights/machines)
  • Dynamometer Techniques: Use of dynamometers (often spring-based) to measure isometric strength.
  • Computer-Assisted, Isokinetic Methods: Isokinetic machines (e.g., Biodex, KIN/COM) allow assessment of strength across the full range of motion.

Strength Assessment Considerations

  • Standardized instructions, prior to testing, are essential.
  • Consistent warm-up duration and intensity, if used, are important.
  • Standardized and consistent measurement angle of the limb/test device is needed.
  • Consider individual differences in body size and proportion when evaluating strength scores between individuals and groups.
  • Test and training mode specificity is crucial for optimal strength gains. (e.g., a concentric strength test should assess concentric contractions, not other types).
  • Safety is a paramount consideration and weight room safety procedures should be followed.
  • Test administrators should be well trained and have a thorough understanding of testing procedures and protocols.

Effect of Various Factors on Muscular Strength

  • Muscle Cross-Sectional Area: A strong positive correlation exists between muscle CSA and strength. Larger muscles are stronger due to greater force production capacity.
  • Body Size: Strength is related to body size but typically larger athletes don't have a proportionally stronger strength-to-weight ratio than smaller athletes. This depends on the sport.
  • Muscle Fiber Composition: Faster twitch fibers (FT) often correlate positively with strength, but strength potential depends on multiple factors.
  • Mechanical Factors: Force exerted by a muscle is affected by initial fiber length and the angle of pull on the bony structure.
  • Sex and Age:
    • Females are about 2/3 as strong as males after age 16, when strength is measured by absolute force or weight lifted.
    • Differences are larger in the upper body than in the lower body.
    • Individual differences can be greater in males and females than statistical average differences between sexes.
    • Males have more muscle mass due to testosterone.
    • Strength training of both men and women can impact strength improvement across the lifespan (even in older adults). Also, older adults can still get stronger with adequate stimulus.
    • Age-significant decline in muscle mass and strength may be influenced by decreased physical activity and food intake, but training can reduce that decline and improve muscle function.
    • Children can safely and effectively do strength training but consideration of maturity and chronological vs biological age can make it better.

Sarcopenia

  • Age-related loss of skeletal muscle mass, strength, and function.
  • Factors causing sarcopenia: neural apoptosis (cell death), muscle protein synthesis/degradation imbalance, physical inactivity, hormonal imbalance, and insufficient protein intake.
  • Sarcopenia markedly enhances loss of physical functioning, risk of disability, dependency on others, and increased medical costs.

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Muscular Strength PDF

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Test your knowledge on the relationship between muscle fiber composition and strength. This quiz covers various factors influencing muscle strength, sex differences, and the effects of age on strength. Perfect for students and sports enthusiasts interested in exercise science.

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