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Unit 3 > EEI 10/29b Principles of Muscle Strengthening > Flashcards

EEI 10/29b Principles of Muscle Strengthening Flashcards

1
Q

why do PTs perform Strength training?

A

to alleviate deviations and pathology
Improve quality of life (weak evidence here)
To work more efficiently and be out of pain

ALWAYS TIE INTO FUNCTIOn

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2
Q

what is the biggest principle for strength training?

A

Overload

  • Increase load, intensity
  • increase reps
  • increase speed
  • decrease rest period
  • change moment arm to make more challenging
  • increase training volume (repsxload)
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3
Q

what is the significance of specificity for training?

A

the adaptations of training are specific to different realms:

  1. Muscle Groups and Actions
  2. ROM
  3. Speed
  4. Energy Systems
  5. Type of Contraction
  6. Recruitment Pattern
  7. Intensity and Volume
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4
Q

what angle of elbow flexion do you make the most strength gains at?

A

90 degrees

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5
Q

what are the three main energy systems involved in strength training?

A
  1. ATP
  2. CP
  3. Glycolysis
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6
Q

what are the different types of contractions for strength training?

A

Eccentric
Concentric
Isometric

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7
Q

what is the significance of strength training and variation for physical therapists?

A
  • Systematic altering of the program over time to maintain overload (volume and intensity)
  • This does not become an issue for PTs because we don’t see patients long enough to
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8
Q

significance of PST and overload

A

As physical stress increases, we get increased levels of maintenance and increased thresholds (affect of overload)

-same amount of stress is perceived as less over a period of time

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9
Q

what is the intervention principle?

A

the basis of strength training

  • looking for optimal dose and optimal response
  • Often, PTs give inadequate doses for strength training in many cases
  • some give excessive doses after surgery and pts come back really inflamed
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10
Q

Muscle and nerve impact from overload of stress

A

Broken into low stress, normal stress, and high stress

  • We want to promote and provide high stress to pts
  • with increased stress there are increases in muscle contractility, diameter, etc
  • there are also a lot of changes in NS with high PS (increase discharge threshold, decreased recruitment threshold, overall more connections)
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11
Q

specificity of different energy mechanisms with increased time in performance mode and decreased rest time

A

Increasing the length of rest periods may not be useful to strength training unless you are looking to get the same weight completed for multiple sets

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12
Q

mechanisms for strength gains

A
  1. first contribution is with NEURAL factors (increased recruitment, decreased threshold) - tremendous gains in a short amount of time
  2. Second contribution is with muscle strength (they take longer to improve)
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13
Q

which muscle action is more favorable to increase strength?

A

any and all are valuable

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14
Q

to improve strength, what intensity do pts need to achieve?

A

for visible changes, 60-70% of load from 1RM for strength and hypertrophy, BUT power is a lower percentage of load from 1RM

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15
Q

to improve strength in untrained people, what is necessary RM and effect?

A

with a standardized effect of 1, that means it’s a large change!

if untrained people train between 40-90% of their 1 RM, they have a large effect!

When untrained people begin going above 90% of 1RM, the effect is smaller

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16
Q

It is ____ to take a strong person and ____ strength

A

harder

increase

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17
Q

what is the range of reps and ability for defining training zone?

A

if you complete around 6-12 reps of a weight and you can’t continue beyond you’re in the training zone (60-85% of maximum capacity)

18
Q

is it alright to train the same muscle group every day?

A

it is, but some people will require more rest than others

-you have to keep track of the effects on your body

19
Q

what was the effect of training frequency in trained and untrained subjects?

A

Untrained group

  • 1 day a week had a moderate effect
  • 2-3 days a week had a large effect

Trained group

  • 2 days a week had a large effect
  • 3 days a week had a moderate effect
20
Q

what is a good mode of variable resistance for patients?

A
  1. theraband is useful for UE, but NOT useful for LE (good for portability though)
  2. tubing is better than theraband for LE b/c can provide more load
21
Q

what speed of training provides the most strength?

A
  • slow and moderate speeds provide strength

- fast velocities are good for POWER

22
Q

when strength training, are we looking to see fatigue or failure with our patients?

A

look for FAILURE (inability to complete reps)

-address fatigue when you see it, correct compensations

23
Q

how do you test pt’s capabilities with strength training and finding the perfect dose?

A

start at a mid range of stress
-> if too easy, increase the load and keep reps; continually increase load, and then increase reps at 4RM max

-> if too hard, decrease load but maintain reps; if that is too hard, continually decrease load but maintain reps and eventually get to 8 RM max

If you don’t get the perfect amount for untrained individuals, then it’s okay the effects are the same, just make sure 6-12 reps can be completed

24
Q

is it okay to use body weight as the only load for pts?

A

yes, sometimes that’s all that is needed

-tie it into function!

25
Q

when is fatigue acceptable during training?

A

final reps of a set, during the last set, and after increasing the load while doing high intensity exercise

26
Q

what are appropriate rest intervals for training

A

increase duration of rest to 3-5 minutes per set to maintain reps

27
Q

what is muscle endurance?

A

the muscle’s ability to last over a period of time

  • Undefined concept and challenging to measure
  • Use muscle fatigue more frequently
28
Q

isotonic/concentric dynamic training

A

Resistance requires utilizing a load

  • dumbbells
  • bodyweight
  • machines
  • sandbags
  • load is typically fixed
29
Q

what is a limitation of isotonic/concentric dynamic training?

A

your weakest point in ROM

-pt should maximize strength throughout ROM because limited throughout weakest parts

30
Q

what is the delorme method for progressive resistive exercise?

A

complete 10 RM!

Continually increase 8-10 RM capabilities and complete 3 sets, pts gained 247% of strength in quads from completing this

31
Q

Isometric training examples

A

Maximum Voluntary Isometric Contraction (MVIC)

  • difference between quad set and MVIC is that MVIC requires external load to get max voluntary contraction
  • most amount of gains seen at training angle (knee extension)
  • complete when pts can’t create a lot of movement
32
Q

is isometric training with isokinetic dynamometer (isometric training) better for increasing strength or maintaining it?

A

maintaining it

it is normally used at submax with estim to maintain strength

33
Q

What is isokinetic training?

A

accommodating resistance
-as you move through ROM, you get max resistance (can’t complete with free weights)

-functionally it is really useful because we move at fixed speeds and the device is fixed at a specific speed

34
Q

what is power?

A

a function of work and time

35
Q

from the physical performance battery, is there a difference between power and strength training?

A

Power training is only important for pts who have impaired function
->velocity is the most important determinant of power production

Overall, there is not a big difference between power and strength

36
Q

how do you go about describing DOMs to pts

A
  • Will feel when you use it or squeeze it or poke it!
    • Sitting at rest will NOT cause muscle soreness
    • Will not feel it in the joints
    • Will feel at the tendinous insertion sometimes
    • Will feel in the muscle belly
    • Will feel it for 2-3 days
    • Not all people will get it
    • Prevention:
      ○ Repeated bouts of exercise
      ○ Once you continue deforming, it will pain less
    • Stretching does NOT prevent DOMS
    • Nothing more effective than a placebo for DOMS
    • Can allow pt to use ice, tylenol, bengay
      • Don’t deflect the patient right away
37
Q

do we always want to HIIT? and is increased force production always the goal?

A

not always force production, but think about training the right muscle for sustained periods

38
Q

how to prescribe exercise with and without force production issues?

A
  1. There IS a force production problem: Target tissue only muscle and can patient tolerate HIT? OR target is more Neuro muscular?
  2. There is NOT a force production problem: consider alternate interventions: ROM and stretching/manual therapy
39
Q

contraindications for HIT?

A
  1. acute inflammation
  2. acute wound or tissue healing
  3. extreme osteoperosis (long steroid use, years post SCI)
  4. unstable cardiac disease

Contralateral leg of injury can continue strength training

40
Q

recommendation for strength training?

A

8-12 reps, moderate to high intensity exercise, rest day in between

Unit 3 (6 decks)

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