Exam 2 Flashcards by Katie Carrico

Resistance exercise

Dynamic or static muscle contraction is resisted by an outside force applied manually or mechanically

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Muscle strength

Ability of contractile tissue to produce tension and a force based on demands of the muscle

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Muscle power

Rate of performing work

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Muscle endurance

Ability of a muscle to contract repeatedly against a load, generate and sustain tension and resist fatigue over an extended period of time

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Overload

If muscle performance is to improve, a muscle must be challenged at a greater level to which it is accustomed

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What does SAID stand for? What does it mean?

Specific Adaptation to Imposed Demand

Body systems adapt over time to stresses placed on them

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Detraining

Begins 1-2 weeks after cessation of resistance exercise and continues until training effects are lost

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Factors that influence the development of tension

Energy stores 
Blood supply 
Age 
Fatigue 
Recovery from exercise 
Attention 
Motivation & Feedback

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Muscle Fatigue

The diminished response of a muscles to a repeated stimulus. Occurs when a muscle repeatedly contracts against a load

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Causes of muscle fatigue

Decrease in energy stores
Insufficient oxygen
Reduced sensitivity and availability of calcium
Build up of hydrogen

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Causes of cardiopulmonary (general) fatigue

Decrease in blood sugar level
Decrease in glycogen stores in muscle and liver
Depletion of potassium

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Adaptations that occur in the neural system

Increased recruitment of number of motor units firing

Increase rate and synchronization of firing

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Adaptations of skeletal muscle to strength training

Hypertrophy of muscle fibers
Hyperplasia of muscle fibers
Remodeling of type IIB to type IIA
Decrease/no change in capillary bed density
Decrease in mitochondrial density and volume

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Adaptations of skeletal muscle to endurance training

Minimal or no muscle fiber hypertrophy
Increase in capillary bed density
Increase in mitochondrial density and volume

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Adaptations of CT to strength training

Increase in tensile strength of tendons, ligaments, and CT

increase in bone mineral density

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Adaptations of Metabolic system to strength and endurance system

Increase ATP, PC storage, myoglobin storage, Creatine phsophokinase, myokinase

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Adaptations of body composition to strength training

Increase lean body mass

Decrease in percent body fat

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Adaptations of body composition to endurance training

No changes in lean body mass

Decrease in percent body fat

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Intensity

The exercise load (level of resistance)

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Volume

Total number of repetitions and sets in an exercise session

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Periodization

variation of intensity and volume during specific periods of resistance training

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Function of stabilization

Appropriate alignment
Correct muscle action and pattern
Avoid substitution

Indications of submax loading

Early stages of soft tissue healing 
Prolonged immobilization 
Initially learning exercise 
Goal is to improve muscle endurance 
Warm up and cool down 
Slow velocity isokinetic

Precautions of resistance exercise

Exercise should never cause pain
Cardiovascular risks
Incorporate rhythmic breathing into each repetition

Indications of maximal loading

Increase muscle strength and power Healthy adults in advanced stage of rehab program Conditioning program Competitive weight lifting or body building

Repetition maximum

greatest amt of weight a muscle can move through a full ROM with control a specific number of times before fatiguing

Reasons for RM

Document a baseline measurement | Identify initial exercise load to be used during exercise for a specified number of reps

Precautions to RM

inappropriate for some pt populations (joint impairments, recovering from/at risk for soft tissue injury, risk for osteoporosis or cardiovascular problems)

How many reps before needing rest for the following percentage of 1RM (75, 60, 90)

60-15 reps 75 - 10 reps 90 - 4-5 reps

Average number of reps and sets in muscle strengthening program

Intensity - (60-80% of 1RM) 8-12 reps 2-3 sets

Average number of reps and sets in muscle endurance program

Intensity - load load | 3-5 sets x 40-50 reps

How long into training do you see gains from neural adaptations? Changes in muscle?

Neural adaptations - 2-3 weeks | Changes in muscles - 6-12 weeks

Indications for isometric training

1. Minimize muscle atrophy when joint movement is not possible 2. Improve muscle strength when dynamic could compromise joint 3. Develop static strength at particular points in ROM 4. Activate muscles to re-establish neuromuscular control but protect healing tissue 5. Develop postural or joint stability

Precautions with isometric exercise

Breath holding (Valsalava maneuver)

Contraindications to isometric exercise

patient with a history of cardiovascular disorders

Isometric velocity

0 degrees/sec

Slow velocity

30-60 degrees/sec

Medium velocity

60-180 or 240 degrees per second

Fast velocity

180 or 240-360 degrees per second

Reciprocal training

Targets both agonist and antagonist

Patients at most risk during resistance programs

History of coronary artery disease Undergone neurosurgery or eye surgery Intervertebral disc pathology

Overtraining

Decline in physical performance in healthy individuals | Person fatigues more quickly and requires more time to recover

Overwork

Deterioration of strength in muscles already weakned by nonprogressive neuromuscular disease

Possible prevention/treatment of DOMS

Progressing the intensity and volume gradually Gentle stretching before and after strenuous exercise Light, high speed concentric exercise Electrical stimulation

Patients at risk for pathological fractures

Patients at risk for osteoporosis (post-menopausal, prolonged immoblization, restricted WB, medications)

Contraindications of resistance exercise

Pain Inflammation Cardiovascular disease

DeLorme PRE

``` Progressive loading Determine 10RM 10 reps at 50% 10 RM 10 reps at 75% 10 RM 10 reps at 100% 10 RM ```

Oxford

``` Regressive loading Determines 10RM 10 reps at 100% 10 RM 10 reps at 75% 10 RM 10 reps at 50% 10 RM ```

DAPRE

Daily Adjustable Progressive Resistance Exercise 1 set, 10reps, 50% 6RM 2 sets, 6 reps, 75% 6RM 3 sets, max possible reps 100% 6 RM 4 sets, max possible reps 100% adjusted working weight

Pioneers of PNF

Kabat, Knott, Voss

Effects of PNF

Increase muscular strength and endurance Stability, mobility, neuromuscular control, coordination Restoration of function

PNF components

Multiplanar, Multijoint, Diagonal, Rotation

Rhythmic initiation

passively take patient though desired range several times before initiating resistance