Module 3.3Notes - Module 3.3: Skeletal Muscle Adaptation to...

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Module 3.3: Skeletal Muscle Adaptation to Exercise Strength vs. Power - strength= ability of a muscle or muscle group to exert maximal force against a resistance, few reps considered measure of strentg , standard for dynamic strength assessment is the one rep max, Power= the ability to exert force quickly or the amount of work done per unit of time, expression of strength excerted quickly. Power= force x velocity = force x Expression of Strength and Power Muscle Quantification Terminology - muscular flexibility= move a joint through it range of motion(goniometer), Muscular endurance= ability to repeadetly exert force(test number of reps against resistance) Principles of Exercise Program – 2 principles to any exercise program(overload and specificity). Overload= that for a tissue or organ to improve its function must be exposed to stimulus greater than normal(repeated exposure equal tissue adapting becoming stronger). Specificity= train effects derived from an exercise program are specific to exercise performed and muscles involved) Components of an Exercise Program (FITT Principle) - Frequency= #of sessions/ week - Intensity= difficulty or stress level of session - Time= duration - Type = activity performed Rates of Progression in Exercise Programs = rate depends on medical and health status,age,tolerance to current training, the training for most sedentary low risk people can be broken down into the initial stage, the improvement stage and the maintenance stage. Initial stage should prepare for novel activities and deelp orthopediac tolerance to the exercise stress Should include an extended warm up (10 to 15 min). Should include low to moderate intensityactivities in an interval format. Should begin with approximately 15 minutes of activity and progress up to 30 minutes.This stage may last 1-6 weeks Exercise adherence may decrease if the program is initiated too aggressively. The goal of the improvement stage of training is to provide a gradual increase in exercise stimulus to allow for improvements and adaptionsto occur.
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• Differs from the initial stage in that the participant isprogressed at a more rapid rate This stage typically lasts 4-8 monthsmonths, during which intensity is progressively increased within the upper portion of the target range. The goal of the Maintenance stage of training is long-term maintenance. This stage usually begins after the participant has reached their pre-established goals.
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This note was uploaded on 01/12/2012 for the course KIN 173 taught by Professor Staff during the Fall '11 term at Michigan State University.

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Module 3.3Notes - Module 3.3: Skeletal Muscle Adaptation to...

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