considerations for resistive exercise Flashcards
untrained individuals should use what % of RM
40-70%
children, older or medically compromised should use what % of RM
30-50%
what is the average rep and sets
8-12 reps 2-4 sets
how much rest time for moderate intensity
2-3 mins
for those susceptible to fatigue should have how much rest time
3 minutes
when should you progress reps or weight
muscle fatigue is no longer observed
what individuals should use superset or triset
trained individuals
what is a superset
2 sets of exercise involving agonists and antagonists
what is a trip set
can be performed for 3 different muscle groups or for different fibers of the same muscle
periodization
systematic variation of exercise type, intensity and volume at regular intervals over a specified period of time
periodization is a training program for who
completive athletes
greater loads can be controlled with what type of contraction exercise
eccentric
what muscle contractions are more efficient
eccentric
When is there a greater incidence of DOMS?
high intensity eccentric exercise
what is DOMS
muscle pain and impairment that begins 12-24 hrs after exercise, peaks 48-72 hrs later
DOMS loss of strength peaks when
2 days
DOMS pain & tenderness usually peaks when
1-3 days
DOMS stiffness & swelling usually peaks when
3-4 days
what are the likely mechanisms of DOMS
- Microtrauma of muscle fibers
- myofibrillar damage at the Z-bands
- Changes in the mitochondria & membrane breakdown with an increase in WBC & prostaglandins
DOMS is NOT due to
-Lactic acid or spasm-pain
what are NOT effective interventions for DOMS
- cryotherapy
- electrotherapy
- massage
what is temporary relief interventions of DOMS
- compression sleeve
- topical analgesics
what is the best thing to do for DOMS
prevention
when does exercise induced muscle soreness develop
during or right after strenuous exercise when muscle fatigue is achieve
exercise induced muscle soreness is caused by what
- inadequate blood flow & oxygen
- build-up of metabolites
exercise induced muscle soreness pain is transient due to what
improvement of blood flow & oxygenation with rest
exercise induced muscle soreness may be avoided with what
“cool-down” period
overtraining causes a decline in what
physical performance
what happens when overtraining occurs
- fatigue more quickly
- requires more time to recover
over training is brought on by what?
- inadequate rest between session
- rapid progression
- inadequate nutrient and fluid intake
how can overtraining be avoided?
conservative progression of intensity and duration of exercise,
-allow for muscle recovery
what is overwork
progressive deterioration of strength in muscles already weakened by neuromuscular disease
for pts susceptible to fatigue how do you prevent overwork ?
- progress slowly & re-examine frequency
- avoid exhaustion
- longer, more frequent rests
- longer time between sessions
full arc exercise
movement occurs through the joint’s full ROM
short arc exercise
movement occurs through limited ROM
short arc exercise is used when
- injury
- pain
- surgery
open kinetic chain
movement that occurs in which the distal segment moves freely in space
open kinetic chain is what type of joint movement
independent
open kinetic chain is typically performed in what positions
non-weight bearing
what type of muscle activation is predominantly in open kinetic chain
prime mover and synergists
is external stabilization necessary for open kinetic chain
may or may not be necessary
closed kinetic chain
movement that occurs where the body moves over a fixed distal segment
closed kinetic chain has what type of joint movements
interdependent
closed kinetic chain is usually performed in
weight bearing
type of muscle activation for closed kinetic chain
multiple groups distal and prox to moving joints
closed kinetic chain needs internal stabilization by
mm. action
joint compression
postural control
during acute stage the primary intervention is
protection phase
Protective phase interventions includes
pt education
gentle PROM
muscle setting
AROM with pain-range
signs of too much movement for acute phase includes
increase pain and or inflammation
what is the intervention for subacute stage of healing
controlled-motion
Some examples of controlled motion interventions include
- patient education
- AROM in pain-free ranges, AAROM in other ranges
- multi angle sub-max isometrics
- protected closed-chain exercise
- progress to low resistance exercise in pain-free ranges, gentle stretching, muscular endurance
what will occur and is normal during interventions of subacute phase
discomfort
Sign of too much movement in subacute phase
resting pain, fatigue, increased weakness and spasm
intereventions to perform during chronic stage
return to function
examples of return to function interventions
- pt education
- stretching
- PREs, open & closed chain, eccentric/ concentric
- simple to complex, uni- to multi-directional movements
- muscular endurance
is discomfort normal during the chronic stage?
yes, but should not last long
what are signs that activities are progressing too quickly or with too great a dosage during chronic stage is
- joint swelling
- redness /& or warmth
- pain that last longer then 4 hours or requires meds
- decrease in strength
- earlier onset of fatigue
- decrease functional usage of involved part
Clinical signs of cumulative trauma/ overuse syndrome in chronic inflammation
pain, swelling, muscle guarding, weakness, decrease functional use of the region, limited ROM, faulty position or movement patterns
Contributing factors to cumulative trauma syndrome for chronic inflammation
- muscle weakness
- muscle length or strength imbalance
- bone malalignment or weak structural support
- return to activity too soon
- excessive eccentric demand > tissue failure at musculotendinous region
- environmental factors: vibration, temp, surfaces
Intervention for cumulative trauma syndrome during chronic stage in the beginning
Interventions of acute
-identify & modify mechanism of irritation
progression Interventions for cumulative trauma syndrome during chronic
treat like subacute and chronic
- Patient education
- appropriately graded strengthening & stretching
- facilitation of new movement patterns
