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Lecture 3: RT and Injuries
Terms in this set (24)
How do women compare to men in RT?
Women's whole body strength is 63.5% as that of women which is corrected for in LBM and muscle groups. With this corrected, women are 6% stronger in Leg Press and 55% strong as men in bench press. So Rx should not vary with gender.
What is a fear women have about RT and why is it not true?
Women fear they will become muscle bound but we do not produce enough testerone to do that or have the metabolic means of really becoming "muscle bound"
When is the best time to stretch after performing RT?
8 hours after. Studies show there is a 54% increase in flexibility.
Is spot reduction of body fat possible with RT?
You can work the muscle but not burn the fat around it.
What is the difference for body fat percentage loss for RT in men and women?
Greater changes in body fat in men compared to women; virtually none in women in PRT.
How is RT helpful for women experiencing menopause?
It can increase BMD to prevent osteoporosis.
How is RT helpful for women experiencing secondary amenorrhea?
Amenorrehea produce less estrogen which affects bone mass so it will help increase bone mass. Common to see this with competitive heavy lifters.
How is RT helpful for pregnant women?
RT can reduce c-sections, length of hospital stay, and higher APGAR scores.
How is RT helpful for older women?
RT is very helpful and necessary since studies show half of women over the age of 65 cannot life greater than 10 pounds.
Why do many older adults have unfavorable physiological changes?
What is sarcopenia?
Age related loss of muscle mass and strength. This is an important concept since muscle mass, strength and power are needed for walking and falls prevention. To improve these elements you are also influencing aerobic capacity which is good for functioning.
What are some common age-related physiology changes that impair exercise capacity?
1. decreased ROM/flexibility, 2. decreased aerobic capacity, 3. decreased coordination, 4. decreased muscle power, endurance and strength, 5. impaired balance, 6. increased CV response/lactate to submax
What is an effective way to determine max strength for older adults?
1 RM; you can do multiple reps but fatigue plays a factor.
Can older adults really get stronger with RT?
In an 8 week RT for older adults (87-96): 174% percent in strength, 48% in walking speed and 9% increase in thigh CSA.
What are the necessary g/kg/day of protein for young and older adults?
.8 for younger individuals and 1-1.25 for older since 25% of people less than 60 do not intake .8 grams of protein/day. This could be why older individuals have sarcopenia.
Is RT good for older adults physiologically?
YES numerous adaptations occur: increase muscle mass, increased glycogen storage, increased ROM, increased total energy expenditure, increased bone density.
Which diseases can benefit from RT as an adjuctive treatment?
1. cancer, 2. depression, 3. CHD/CAD/COPD, 4. stroke, 5. diabetes, 6. OA, 7. osteoporosis, 8. Parkinson's
Which body part receives the most injury from RT?
1. shoulder, then upper arm knee and then back. Usually results in muscle strain or ligament sprain.
Why do injuries happen in RT?
1. poor lifting technique, 2. rushing, 3. loss of concentration, 4. fatigue
What are the types of injuries seen in RT?
1. acute (due to being overzealous, improper warm up, and in the weight room), 2. chronic (acute that does not heal in reasonable amount of time) and 3. overuse
What are types of acute injuries?
Ligament sprain- ligament laxity leading to joint instability and a muscle strain that is from excessive active contraction or excessive passive stretching
What are common acute ligament sprains?
The MCL and collateral ligaments during leg press, lunges and squats. Knee sprains with rotational movement also cause meniscus or cartilage tears.
What are common muscle strains?
Pectoralis major, biceps, triceps, hamstrings and patellar. When these occur, you lose strength, ROM and have tenderness
What are examples of overuse injuries?
1. Tendonitis- most common and due to repetitive movement and improper technique. 2. Rotator cuff injury: muscle imbalance, weakness and overuse and 3. neuropathy from constriction of muscles due to muscle hypertrophy.
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