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Questions and Answers
What is the primary characteristic of maximum strength?
What is the primary characteristic of maximum strength?
Which type of contraction occurs when the velocity of a muscle is zero?
Which type of contraction occurs when the velocity of a muscle is zero?
How does an increase in force affect velocity during concentric contractions?
How does an increase in force affect velocity during concentric contractions?
Reactive strength is best described as:
Reactive strength is best described as:
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What does hypertrophy refer to in a muscular context?
What does hypertrophy refer to in a muscular context?
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What is synonymous with strength training?
What is synonymous with strength training?
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Which type of exercise is strength training considered?
Which type of exercise is strength training considered?
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What primarily determines the power generated by a muscle?
What primarily determines the power generated by a muscle?
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What is produced by the arrival of an action potential in a muscle fiber?
What is produced by the arrival of an action potential in a muscle fiber?
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Which of the following factors does NOT affect the force of muscle contraction?
Which of the following factors does NOT affect the force of muscle contraction?
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What action is performed when myosin heads pull actin towards the M line?
What action is performed when myosin heads pull actin towards the M line?
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Which term describes the capacity to change the direction of a load?
Which term describes the capacity to change the direction of a load?
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What type of contraction occurs when a muscle generates force while maintaining its length?
What type of contraction occurs when a muscle generates force while maintaining its length?
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What characterizes central fatigue?
What characterizes central fatigue?
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Which factor is most directly associated with peripheral fatigue?
Which factor is most directly associated with peripheral fatigue?
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What is a common effect of sleep deprivation on muscle contraction?
What is a common effect of sleep deprivation on muscle contraction?
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What does 'RIR' stand for in strength training?
What does 'RIR' stand for in strength training?
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Which process is primarily involved in intermuscular coordination?
Which process is primarily involved in intermuscular coordination?
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What primarily causes the impairment of cross-bridge action in muscles?
What primarily causes the impairment of cross-bridge action in muscles?
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How does anxiety affect muscle contraction?
How does anxiety affect muscle contraction?
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What is the relationship between effort and velocity of movement generally referred to in strength training?
What is the relationship between effort and velocity of movement generally referred to in strength training?
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What is a primary advantage of using the direct approach for maximum strength assessment?
What is a primary advantage of using the direct approach for maximum strength assessment?
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Which of the following is an example of a dynamic strength assessment?
Which of the following is an example of a dynamic strength assessment?
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What is the primary goal of quantifying strength assessment methods?
What is the primary goal of quantifying strength assessment methods?
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In the indirect approach to maximum strength assessment, what is typically measured?
In the indirect approach to maximum strength assessment, what is typically measured?
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What is a critical component of the warm-up in the direct approach to testing maximum strength?
What is a critical component of the warm-up in the direct approach to testing maximum strength?
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What is the recommended rest time between sets for both direct and indirect methods of 1RM testing?
What is the recommended rest time between sets for both direct and indirect methods of 1RM testing?
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What does the Epley's formula help to estimate in strength assessment?
What does the Epley's formula help to estimate in strength assessment?
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Which of the following is NOT a characteristic of static strength assessment?
Which of the following is NOT a characteristic of static strength assessment?
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What is the purpose of testing athletes against a curve?
What is the purpose of testing athletes against a curve?
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How is muscular endurance assessed in patients according to the methods mentioned?
How is muscular endurance assessed in patients according to the methods mentioned?
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What should a strength training program be based upon?
What should a strength training program be based upon?
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What does the FITT-VP model stand for in program prescription?
What does the FITT-VP model stand for in program prescription?
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What is the recommended frequency of training sessions per week for optimal adaptation?
What is the recommended frequency of training sessions per week for optimal adaptation?
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Which of the following factors should be assessed to design an effective exercise program?
Which of the following factors should be assessed to design an effective exercise program?
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What type of exercises should be included in the strength training program?
What type of exercises should be included in the strength training program?
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What is essential to monitor for progress in an exercise program?
What is essential to monitor for progress in an exercise program?
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What is the relationship between power, force, and velocity?
What is the relationship between power, force, and velocity?
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What contributes to achieving peak power?
What contributes to achieving peak power?
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Which of the following is a key factor in explosive strength?
Which of the following is a key factor in explosive strength?
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What happens during the mal-adaptation phase of strength training?
What happens during the mal-adaptation phase of strength training?
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What is the purpose of the supercompensation phase?
What is the purpose of the supercompensation phase?
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What is a potential outcome of inadequate training frequency?
What is a potential outcome of inadequate training frequency?
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What physiological adaptation is most associated with type II muscle fibres?
What physiological adaptation is most associated with type II muscle fibres?
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Which statement accurately describes the effect of training volume on adaptation?
Which statement accurately describes the effect of training volume on adaptation?
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What plays a crucial role in optimizing intermuscular coordination?
What plays a crucial role in optimizing intermuscular coordination?
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Which of the following best describes the importance of explosive strength in athletic movements?
Which of the following best describes the importance of explosive strength in athletic movements?
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Study Notes
Strength Training: Introduction
- Strength training is synonymous with resistance training
- It involves muscles working against a load (weight or resistance)
- Examples of resistance include body weight, free weights, weight machines, and resistance bands
- Strength training is an anaerobic exercise, where energy production occurs without oxygen
Strength: Basic Concepts
- Strength is the ability of a muscle or muscle group to exert force against a load
- During strength exercise, force is generated by muscles
- The amount of resistance/weight applied to a movement determines the strength needed
Neuromuscular Capacity
- Neuromuscular capacity involves the ability to initiate, accelerate, decelerate, halt, and change the direction of a load within or outside the organism
Muscle Contraction
- Strength is produced through muscular contractions
- An action potential causes the muscle to either shorten, lengthen, or maintain its position in response to the load
- Three types of muscle contractions are concentric, eccentric and isometric
Muscular Contraction Production
- An action potential travels from neurons to the muscle fiber
- Acetylcholine (Ach) releases, depolarising the muscle fiber
- Calcium influx allows myosin heads to bind to actin and pull towards the M line
- This process creates muscular contraction
Local Factors Affecting Muscle Contraction
- Number of recruited motor units, and recruitment co-ordination
- Size of muscle (primarily fibre diameter) and connective tissue quality
- Muscle fibre type
- Muscle fibre orientation
- Contraction type
- Sarcomere length at initiation
- Fatigue: central and peripheral
Muscle Types and Properties
- Type I (red): slow oxidative, small diameter, aerobic, slow contraction, low strength, high aerobic capacity, low anaerobic capacity, high myoglobin, mitochondria and capillaries
- Type IIA: fast oxidative glycolytic, intermediate diameter, aerobic and glycolytic, quick contraction, high strength, mid aerobic capacity, low anaerobic capacity, mid myoglobin, mitochondria and capillaries
- Type IIB/X (white): fast glycolytic, large diameter, ATP-PC and glycolytic, quick contraction, high strength, low aerobic capacity, high anaerobic capacity, low myoglobin, mitochondria and capillaries
Muscle Contraction: Fatigue
- Central fatigue is a decrease in voluntary activation due to less frequency of motor neurons and decreased stimulus from the cortex
- Factors affecting central fatigue include sleep deprivation, task fatigue, anxiety, stress and serotonin increase, dopamine decrease
- Peripheral fatigue is reduced contractile strength of muscle fibers due to impaired cross-bridge action and metabolite accumulation
- Factors such as metabolite accumulation, ATP synthesis reduction, pyruvate and hydrogen increase, glycogen depletion and acidosis are linked to peripheral fatigue.
Motor Unit Recruitment Coordination
- Synchronized recruitment of motor units is essential to execute a muscle contraction
- Coordination between antagonists, agonists, and synergists is crucial for efficient and effective action
- Intramuscular coordination describes cooperation between different parts of the same muscle; intermuscular coordination occurs between different muscles.
Strength Exercise: Definitions
- Rep Max (RM): The maximum weight a person can lift with a given number of repetitions (e.g., 1RM, 5RM).
- Rate of Perceived Exertion (RPE): A measure of a person's exertion level.
- Repetitions in reserve (RIR): Remaining repetitions a person thinks they can do before failure.
- Character of Effort: Relationship between effort and movement velocity.
Strength: Definitions (continued)
- Maximum strength: The ability to produce the greatest force possible in a single action
- Muscular endurance: Ability of a muscle or muscle group to repeatedly contract against a resistance for a prolonged period of time.
- Muscle power: Ability to produce force in the shortest possible time
- Explosive strength: Maximum force a muscle can apply in a single contraction
- Reactive strength: Ability in changing an eccentric contraction to a concentric contraction during movement
- Hypertrophy: Enlargement of an organ due to an increase in cell size (e.g., muscle fiber).
Force/Velocity Relationship
- Eccentric contraction increases when force increases, concentric contraction velocity decreases when force increases, isometric contraction velocity equals 0
- This principle is shown graphically by a curve that represents force and velocity related
Power: Force and Velocity Relationship
- Power is the rate at which work is done (force x velocity)
- Peak power occurs at submaximal speed and load
- Power can be a determining factor in sporting performance and independence of the elderly who want to complete their daily activities
Explosive Strength and Rate of Force Development
- Time taken to reach required force is an important factor in explosive strength.
- The rate of force development is linked to muscle fibre type, neural drive and the stretch shortening cycle.
Adaptation in Response to Strength Exercise
- Changes in response to training program
- Factors which influence adaptation are frequency, intensity, time, type, and volume. If load lowered, adaptation may reverse to match requirements
- The body adapts by increasing capacity beyond initial level through repair and rebuilding processes, leading to enhanced strength and performance.
- Detraining: Reverse of adaptations due to training program reduction
Adaptation specific to Strength Training
- Muscle fiber adaptation to type IIa/type IIx
- Increased glycogen and PC reserves
- Increased enzyme activity for ATP synthesis
- Optimized motor unit and intermuscular coordination
- Efficient force transfer through connective tissue adaptation
Factors Affecting Adaptation: Frequency
- Training frequency must be optimized to allow for recovery while also pushing the body to maintain or advance performance
- Frequency can affect adaptation
Factors Affecting Adaptation: Intensity
- Intensity of exercise should be gradually increased, starting with very low intensity, with regard for individual circumstances
- High intensity for max strength; lower intensity for higher numbers of repetitions
- There are several methods for monitoring intensity including RPE and RIR
Factors Affecting Adaptation: Time
- Training time must be individualized based on goals, objectives, and time constraints
- The number of repetitions and sets should depend on the specific objectives to be met
- Speed of execution will depend on objectives
Factors Affecting Adaptation: Type/Muscle Group Selection
- Selecting the specific type of exercise to achieve particular adaptation results
- Concentric, eccentric, and isometric exercise must be considered.
Factors Affecting Adaptation: Volume
- The number of exercise sessions depends on the type of adaptation that is needed.
- Max strength usually requires fewer sets and reps, lower intensity, but greater strength for a shorter duration, while endurance requires higher numbers of sets, reps and lower intensity exercises over a prolonged period of time,
Factors Affecting Adaptation: Progression
- Overload is key to adaptation. Gradually increasing frequency, intensity, time, type or volume over a programmed period can lead to adaptation progression.
- Periodization is used to design training blocks to focus on specific qualities.
Strength Exercise: Prescribing in presence of MSK-related pain
- Exercise prescription must be tailored to the individual and their specific needs in terms of pain tolerance, experience, and condition.
- Pain should be a factored in and monitored to ensure it does not exceed the patient's ability to exercise without compromising their performance
Assessing Strength Exercise
- Functional: e.g., sit to stand, relevant to everyday tasks including functional independence
- Classification: e.g., Oxford Muscle Power—quick, inexpensive but does not truly quantify
- Quantifying: e.g., grip strength dynamometer—precise and reliable testing
- Common factors of strength assessment include warm-up and progressive sets to create a safe and appropriate experience.
- Direct and indirect approaches to measure max strength. Indirect assessments are estimations
- Grip strength: an important measure for multiple outcomes including hip fracture outcomes, and level of dependence.
Assessing Strength: Power
- Tests commonly combine power, reactive strength, and explosiveness
- Examples of assessments include long jump, vertical jump, hop distance, x3 hop distance, 6-m hope time, drop jump
Assessing Strength: Movement Analysis
- Assessment of movement quantity (reps, distance/time, fatigue)
- Measurement of movement quality, including identifying and addressing any limiting factors
- Movement analysis aids development of strength exercise programs that are focused and precise
Force-Velocity Profiling
- Used for performance testing in sports that require explosiveness, such as sprinting, high jump, or shot put.
- An athlete's force-velocity curve is obtained by measuring the force a person produces against various velocities
- This curve defines if the athlete is force or velocity dominant, which can be used to customise strength training programs
Assessing Strength: Muscular Endurance
- Assessing how long a contraction can be maintained or the amount of repetitions required before onset of failure
- Assessments include timed/time limit/rhythm assessments, with regard to age and sex.
- Examples include single leg raise 1/s (timed) and wall sit (timed)
Strength Exercise: Designing an Exercise Programme
- Understanding the patient's situation/perceived problem is fundamental
- Considerations include patient objectives, assessment of relevant contributing factors (physical conditions), and individualized program design.
- Re-evaluation is important, and assessments must be adapted to match the individual
Programme: Patient Assessment and Objectives
- Short-term and long-term objectives
- Previous experiences with strength training
- Motivators
- Beliefs about strength training- the importance of understanding patient experiences and beliefs towards strength training
- Barriers and Co-morbidities; which will influence the design of the strength exercise program
Programme: FITT-VP Prescription
- Frequency: How often?
- Intensity: How hard?
- Time: How long?
- Type: What exercises are done, and which muscle groups are targeted
- Volume: Total number of sets and repetitions
- Progression: When and how is the program progressed to create progressive exercise programming?
Programme: Frequency
- 2-3 weekly sessions, with regard to allowing a 48-hour break between sessions for recovery
- Sessions focused on global or separate muscle group work
- Frequency impacts adaptation
Programme: Intensity
- 1RM to ensure strength gains.
- Start with values close to 50% of 1RM; ideal values between 50% and 85% RM
- Respect rest time between sets.
- RPE (Rate of Perceived Exertion) is useful for individual monitoring of intensity; and can be used alongside RIR (repetitions in reserve)
Programme: Time
- Individualised exercise time and duration—with consideration to objectives, time availability and motivation
- The speed of execution will depend on objectives (e.g. endurance vs maximal strength)
- Use of metronomes or rhythms to facilitate control
Programme: Type
- Patient objectives determine training type: for example; in strength vs endurance
- Adapt the training program to maintain an appropriate form
Programme: Volume
- Volume refers to the number of workouts or sets performed
- Number of sets should be individualized
- Max Strength: higher intensity, low reps
- Muscular endurance: lower intensity, high reps
Programme: Progression
- Overload leads to adaptation.
- Increasing load (frequency, intensity and time) gradually leads to improved outcomes and adaptation.
- Periodization should be incorporated with appropriate rest and recovery periods.
Strength Exercise: Prescribing in presence of MSK-related pain
- Tailoring prescription to the patient's capabilities and pain thresholds
- Consider recovery time to prevent injury.
- Important to address psychological and social factors to reduce patient fear and support a successful program
- Type and intensity of exercise must be carefully considered, adjusted and monitored to improve outcomes through patient education and management of the conditions
Strength Exercises in presence of MSK-related pain: Recommendations
- Individualised programs for each patient
- A combination of aerobic, strength, and flexibility exercises
- Gradual progression to build confidence
- Continuous monitoring and adjusting prescription
Strength Exercises for Pain
- VAS (visual analogue scale) and RPE (Rate of Perceived Exertion) scales are important in assessing pain and the effectiveness of exercises.
- Values should be appropriate to individual pain tolerance
Strength Exercise: Blood Flow Restriction Training
- Low loads are used to exercise—with occlusion pressure as a percentage of arterial occlusion pressure (AOP)
- A hypoxic environment is created in the exercising limb
- Lower pressures may be more comfortable and effective
Blood Flow Restriction Training: Objectives, Indications, and Precautions
- Objective: Muscle hypertrophy, increased muscle strength, improved function/performance.
- Indications: Effective for conditions like ACL reconstruction, knee osteoarthritis, and sarcopenia
- Precautions: Crucial for individualized occlusion pressure, with low pressures often more effective.
Blood Flow Restriction Training: Effectiveness
- Improves muscle size, vascular function, and physical function.
- Does not exacerbate pain in conditions like knee osteoarthritis
- Less effective than heavy load training, but a viable alternative when heavy loads are not feasible.
STRENGTH EXERCISE: Clinical Case 1
- Woman with a 3-month history of shoulder pain exacerbated by tennis
- Case history of pain and the appropriate strength and endurance assessments for the patient condition should be incorporated and monitored.
STRENGTH EXERCISE: Clinical Case 2
- Male with patellar tendinopathy, pain exacerbated by standing and skiing
- Case history of pain and the appropriate strength and endurance assessments for the patient condition should be incorporated and monitored.
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Description
This quiz provides an overview of strength training and its fundamental concepts. Explore how muscles generate force, the types of resistance used, and the importance of neuromuscular capacity. Test your knowledge on the basics of muscle contraction and strength principles.
