Ex handout Flashcards
Cardiopulmonary endurance
The ability to perform repetitive, dynamic motor activites (that involve large mm groups) over a prolonged period of time and resist fatigue
Strength
The greatest measureable force that can be exerted by a mm or mm group to overcome resistance during a single maximum effort
Endurance
Ability of a mm to contract repeatedly against load/resistance, generate and sustain a contraction, and resist fatigue over a period of time
Power
Rate at which a mm contracts and produces a resultant force
- Force x distance / time
- work produced by a mm per unit of time
Mobility
ROM and function
ROM
Full motion possible, considering structure of the joint and integrity/flexibility of surrounding soft tissues
Flexibility
The ability to move a single joint or series of joints smoothly and easily through an unrestricted, pain-free ROM
- considers mm length, jt integrity, and extensibility of peri-articular structures
- dynamic or passive
Aerobic exercise training (AET)
Mode - warm up and cool down - frequency
- duration
AET Mode
Rhythmic, aerobic exercises that involve large mm groups
AET Warm up and cool down
5-15 min (less than 60% max HR) low intensity
- gradual increase in intensity for warm up
- gradual decrease in intensity for cool down
AET Frequency
Generally 3-5x/week
- older or decontitioned pts may benefit from 2x/wk
AET Intensity
60-90% max HR
- the higher th initial level of fitness = the greater amount of intensity needed to elicit change
AET Duration
Generally 20-30 min
- higher intensity = less time
- lower intensity = greater time and short, frequent bouts fro deconditioned pts
resistance training (RT)
Mode - warm up
RT mode
Manual or mechanical
- isotonic, isometric, isokinetic, eccentric
RT warm up
Low intensity, no resistnace activity x 5-10 min
Hypertrophy and strength
- Reps: 6-12
- Sets: 2-4
- Frequency: 2-3x/wk
- Intensity: 70-80% 1RM
- Rest: 30-120 sec
Endurance
- Reps: 12-20
- Sets: 3+
- Frequency: 2-3x/wk
- Intensity: <70% 1RM
- Rest: 20-30 sec
Mobility
Stretching and warm up (low intensity activity x 5 min preferred)
Static, manual stretching
- Intensity: mild-mod stretch (no pain), low-load
- Duration: 30-60 secs, long duration
- Reps: 3-5x
- Frequency: daily or 2-5x/wk (3+x/wk for gains, 1x/wk to maintain)
PNF
- Hold-relax
- Contract-relax
- Slow reversal hold
Hold-relax
Isometric contraction of mm being stretched x 6-10 sec, followed by stretch into new range
Contract-relax
Isotonic contraction of mm being stretched x 6-10 sec, followed by stretch into new range
Slow reversal hold
Dynamic reversal
- active motion, followed by manually resisted isometric contraction of mm being stretch, followed by active motion into new range
Karvonen formula
Resting HR + [% intensity (max HR - resting HR)]
Mm strength / endurance precautions
- Local fatigue
- General fatigue
- Disease fatigue
- Osteoporosis or fractures
- Avoid overwork (lower motor neuron disease may not feel fatigue)
Mm strength / endurance contras
- Cleared for exercise
- Uncontrolled HTN, arrhythmia, severe CHF, sever myopathy, severe carditis (unless referred by physician)
- Recent MI or CABG must wait 6-8 weeks
- Severe joint or mm pain during / up to 24+ hrs after (need to decrease resistance or eliminate ex)
- Increased inflammation from previous visit
Stretching precautions
- Avoid ballistic stretching to allow relaxation and prevent injury
- Avoid overstretching - do not force a joint beyond normal ROM or excessively stretch weak mm
- Use caution with known diseases (osteoporosis, prolonged bedrest, prolonged steroid use, advancing age)
- Stretch carefully if swelling/edema present or in immobilized pt
- Residual soreness should not last > 24 hours
Stretching contras
- Bony block
- Across an acute or non-unioned fracture
- Acutely inflamed and infected tissue
- Hyper mobile tissues or joints
- Hypomobile tissues that provide structural or neuromuscular support (subluxation)
