Basic Principals of Conditioning Flashcards
Define overload
repeated stress to a level beyond a system is use to.
What 4 variable define overload?
Frequency: How often
Intensity: Degree of stress
Time: Duration of stress
Type: Mode
In general gains in muscle str and End require a minimum of how many days/wk
2-3
If an individual is frail or has fibromiligia or arthritis, How would one adjust the training parameters?
Decrease duration but increase frq
Why is a str rep scheme more likely to induce flare ups or increase the risk of injury as opssosed to a end rep scheme?
str rep scheme is 3-7 reps while this may be a lower rep scheme we are dealing with higher intensities
Apart from 1RM method how else can exercise load be determined?
A load which cause a slight burn or local muscular fatigue within that given rep range.
or 10RM methode ( 75% or 1RM)
How would the load/reps scheme be set for an individual with stroke? WHY?
Load: Mod- low
reps: Mod- High
- > isometric contractionf >6s can cause a marked increase in BP
Low loads should be recommended for people with ??
- jnt instability
weaknes
muscle spams
At risk of High BP
Can the overload principal be applied to all populations?
No. It may not be apporpriate for people with progressive condiiotions, joint instability, chronic pain with mvnt, or at the likely hood of developing disabling fatigue with intense training (CFS) -> They should train at a submax load
Arthritis. What are the following sets/rep/loads for the following situations:
a. If a joint is affected but not painful.
b. If a jnt is slightly sowellen + mildly painful
c. If the joint is hot, swollen and painful
a 10-15res x 3 sets with a low load
b. cut reps in half
c. avoid strengthening exercise but do ROM exercises
- > reps depend on how painful it is
Whats the Rest time inb/t sets for str & the one to stress the metabolic systems of the muscles?
2-4mins
30-60s
What Is the work to rest ratio for Muscular endurance
1:1 - 1:2
What is the work to rest ratio
It’s a system that compares the time it takes to complete a set of reps to the res period
What is the work to rest ratio for strength
1-6 - 1-12
For conditions involving fatigue, pain, and muscle weakness, which W:R ratio
1:6 to 1:12
Stretching is more important for participants with_____/_____ for which reasons?
Limited movements/ Immobilized Joints Reason: Prevent a decrease in or to maintian ROM Prevent Muscle Atrophy Decrease and/or control specificity
What are the modification for stretching in terms of fr, int, and Duration for people with pain, arth etc…
Increase fr with contractures, spasticity and arthritis
INT: Low load with spasticity
DUR: Longer with spacticity
General recommendations for stretching parameters. (Int,fr, DUR)
FR: 3x/wk May gradually increase
INT: Subjective Sensation of tension
3-5 reps
DUR: 6s-12s for warm up
10s-30s (or more) for flexibilityAn adaptive ______ of a muscle and it’s connective tissue_____ at a joint. What is this a description of?
Shortening
decreased ROM
What is a contracture caused by?
Muscle fibers remodel themselves
More Fibrous Tissue
An increase in fibrous tissue will inc/dec _____ elasticity, which can lead to?
Decrease
lead to contracture
Spaciticity + Prolonged loss of JNT mobility cause _____?
Long term Contractures
What type of contracture occurs during a mvnt
Dynamic
What type of contracture is present all the time?
Static
A stretching program _____ ______ before _____ _____augmunted by what is the best way to prevent or treat spasticity.
as early as possible
it becomes chronic
Medication, injections, heat cold and other physical modalities
Overload with Aerobic training:
-> Recommendations ( FR, INT, DUR)
fr: 3-5days/wk
INT:
HR = 55%-90% HRmax ( 70%-80% AVG range)
RPE = 12-16 (20pt) / 4-6/10
DUR: 15-60 minutes
Modifying overload with Aerobic training
FR: Allow rest with progressive high fatiguing disorders
INT:
HR method: LOW with progressive high fatiguing disorders, deconditioned participants, storke; modified formula for upperbody work
RPE: Use with ANS impairment/ incoordination
DUR: Intermittent with limited muscle or exaggerated HR response
The use of and RPE scale is best suited with which clinical pops?
Those ANS Dysfucntion
People at risk in prescreening assessment
use upperbody formula
Apart from the HR and RPE method what other way can intensity be monitored?
Talk test
What is the upper-body exercise method
(200-AGE)%HRmax
What is the main advantage of the BERG RPE scale
Given ratings grow linearly with exercise int,HR, and VO2
For the most part do participants tend to over estimate or under estimate RPE
Under
Define Specificity
Adaptation to exercise training is specific to the mode of exercise & physiological systems being stressed
Stretching is important to populations with decreased jnt mobility be it can prevent a______ in or to_______ ROM
Prevent Muscle______
Decrease and/or control______
Decrease
maintain
Atrophy
Spasticity
________ is the requirement that exercise training ________ ________ to overload stimulus to elicit continual improvements in fitness ( or ____ _____)
Progression;
progressively increase
( or functional level)
Wanting to Increase treadmil speed in order to _____ Cardiovascular Capacity is an example of?
Progression
Progression May not always be achieved by which populations?
Progressive disorders CFS Chronic Pain Syndrome Conditions involving flareups (Others )
_________ is the prinicipal that states training must ouccur on a Contiual and ______ basis in order to produce or maintain training adaptations .
Consistency
Continual and regular basis
Detraining, occurs when exercise is ________. This is an example of?
Discontinued
Ex of Consistency
With aerobic training detraining can occur with as little as ___ of days of rest in between training sessions
3
True or false. Detraining results in complete loss of gainz
False
Why is it important to develop home programs
In order to get over some exercise barriers (namely transportation)
Water exercise training:
How long was the study? Objectives? design?
Results:
At follow up:
No changes found in ____
Significant Improvements in ______ capacity and _______ and QoL in ______
Did de-training occur in the test group
12 weeks of training followed by 4-6 wks of detraining
- UN
- aerobic capacity, NM strength in WE group.
- WE returned to UN group after 6 weeks of detraining
Do we conduct muscular testing on both sides for conditions which involve asymmetrical effects?
Yes!
Why are the participants personal goals important?
It has a powerful impact on motivation which translates to helping out with CONSISTENCY
True or false. If during the initial testing, you find that single joint mvnt can be isolated, it is still safe to resistance train?
NO FALSE.
