Exam 2: Resistance Flashcards
How is multi-angle isometrics performed?
Either manually or mechanically at multiple angles within available ROM
When is multi-angle isometrics performed?
When the goal is increased strength throughout range when joint ROM is permissible but dynamic exercise is painful or inadvisable
What are some indications to use isometric exercise?
- Prevent muscle atrophy 2. activate muscles and re-establish neuromuscular control 3. develop postural/joint stability 4. Improve strength when movement causes pain 5. develop static muscle strength at specific points during ROM
Fill in Blank in regards to isometric exercise intensity: _____ duration: _____ repetitions: _____
intensity varies duration should be 6-10 seconds repetitions: “good for increasing effectiveness”
Gains in muscle strength occur very (far/near) training angle. __ - __ points in ROM is recommended to increase static strength only during isometric exercise
near; 4-6
What are the precautions of isometric exercise
contractions should be gradual, make sure the patient is controlling their breath and not holding it in
What are the contraindications of isometric exercise
high intensity isometrics may be bad for patients with a history of cardiac or vascular disorder
a _____ muscle contraction causes joint movement and excursion of a body segment as the muscle contracts and shortens or lengthens under tension
dynamic
_____ contraction is a physical shortening of the muscle against a force
concentric
_____ contraction is a physical lengthening of the muscle as it attempts to control a load
eccentric
What is the rational for the use of dynamic exercise
most daily tasks involve concentric and eccentric movements so doing dynamic exercise makes therapy more functional
(concentric/eccentric) exercise recruits a larger number of muscle units to control the same load as compared to an (concentric/eccentric) contraction
concentric; eccentric
(concentric/eccentric) exercise can be done with larger loads, however at the end of an exercise program the strength gains appear to be similar to (concentric/eccentric)
eccentric; concentric
True or False: Concentric exercise tends to cause greater delayed-onset muscle soreness
false, eccentric does
Which type of resistance training is “a mainstay of resistance programs”
DCER
What does DCER stand for
dynamic constant external resistance exercise
which type of resistance training occurs when a limb moves through a ROM against a constant external load, provided by free weights, weight machines, or pulley systems
DCER
DCER requires both concentric and eccentric contractions to control the load and is used instead of “______”
isotonic
What is a limitation of DCER
the muscle is challenged maximally at only one point in the ROM
Which type of resistance exercise is a form of dynamic exercise in which the velocity of muscle shortening or lengthening and angular limb velocity is predetermined and held constant by a rate limiting device known as an isokinetic dynamometer
isokinetic exercise
isokinetic exercise is a form of ______ exercise
dynamic
Isokinetic exercise has a _______ carry-over to function
questionable
_____ exercise is completely unrestricted movement is space of a peripheral segment of the body
open chain
______ exercise occurs when a terminal segment is fixed and the encountered resistance moves the proximal segment over the stationary distal segment
closed chain
True or False: The action of the muscles when the distal segment is in contact with the ground (closed chain) or free to move (open chain)
true
What are some characteristics of open chain exercise
independent joint movement the body segment movement is distal to the moving joint muscle activation in the prime mover Performed in NWB positions external stabilization is usually required
What are some characteristics of closed chain exercises
interdependent joint movements body segment moving can be proximal or distal to the moving joint muscle activation in multiple muscle group Performed in WB positions uses axial loading
(open/closed) chain exercises are better at improving muscle performance of a specific muscle or group
open chain
in (early/late) phases of rehab the choice of open chain exercises allow for more control than closed chain
early
(open/closed) chain exercises are thought to promote dynamic stability
closed chain
(open/closed) chain exercises are better for instabilities
closed chain
(open/closed) chain exercises is best for improved balance and postural control
closed chain
What are the parameters of closed chain exercises
% body weight base of support support surface balance excursion of limb movement plane or direction of movement speed of movement or directional changes
What is the progression of the parameter “% Body Weight” for closed chain exercises
partial -> full WB
What is the progression of the parameter “base of support” for closed chain exercises
wide -> narrow bilateral -> unilateral fixed surface -> movable surface ->
What is the progression of the parameter “support surface” for closed chain exercises
stable -> unstable/moving Height: ground level -> low step, medium stem, high step
What is the progression of the parameter “balance” for closed chain exercises
with external support -> no external support eyes open -> eyes closed
What is the progression of the parameter “excursion of limb movement” for closed chain exercises
small range -> large range short arc -> full arc
What is the progression of the parameter “plane or direction of movement” for closed chain exercises
uniplanar -> multiplanar anterior -> posterior -> diagonal sagittal -> frontal or transverse
What is the progression of the parameter “speed of movement or directional changes” for closed chain activites
slow -> fast
A warm-up for resistance training should use (heavy/light) repetitive movement (with/without) resistance to the specific area to be worked
light, without
The resistance for resistance training is usually placed on the (proximal/distal) end of the segment being strengthened
distal
_____ is necessary during resistance training to avoid unwanted substitute motions
stabilization
The volume of resistance training is typically performed from __ - __ reps, but changes depending on the patient
8-12
True or False: The cool down from resistance exercise should have a light resistance movement to cool down
false, it should be unresisted
What are the general precautions for resistance exercise
avoid valsalva, watch for substitute motions, don’t over train/over work the patient, and be aware of exercise induced soreness
Muscle soreness and aching beginning 12 to 24 hours after exercise, peaking at 48 to 72 hours and subsiding 2 to three days later are clinical signs of what
delated-onset muscle soreness
What are some clinical signs and symptoms of DOMS
tenderness upon palpation, increased soreness with passive lengthening, local edema, decreased ROM, decreased muscle strength for 1-2 weeks
Resistance training is most often used during ____ inflammation or diseases
acute
If a patient has ___ with AROM, resistance should not be applied
pain
Resistance exercises are absolutely contraindicated with ________ disease such as Guillain-Barre or polymyositis
inflammatory
_____ resistance is contraindicated with acute joint inflammation, but static muscle setting may be appropriate
dynamic
True or False: Severe cardiopulmonary disease is a contraindication of resistance training and should be postponed for 6 weeks after MI, open surgery or until clearance
False, 12 weeks
What are the three types of training regimens for resistance training
progressive resistance training circuit weight training plyometric training
Which resistance regimen is a program that uses constant external resistance applied to the contracting muscle by some mechanical means and incrementally increased
progressive resistance training
During progressive resistance exercise, what is used for determining and progressing resistance
the repetition maximum
What are the three sub-regimens under progressive resistance exercise
delorme regimen oxford regimen DAPRE regimen
Which progressive resistance regimen uses 3 sets of 10 RM with progressive loading, warm up in protocol, rest between sets, gradual increase overtime, and increases strength over time
delorme regimen
What is the difference between oxford regimen and delorme regimen
is uses 3 sets of 10 regressive loading and diminishes the resistance as muscle fatigues
Which progressive resistance training regiment is based on 6RM, has 4 sets, which are based on resistance tolerable
DAPRE
what does DAPRE stand for
Daily adjustable progressive resistance exercise
Circuit weight training has (high/low) repetitions and (high/low) intensity
high; low
Fill in the black for circuit weight training Reps: __ - __ % of 10 RM: __ - ___% Rest period between sets: __ - __ seconds
8-12 reps 90-100% 15-20 seconds
True or False: The order of circuit weight training exercises are not important
false
What is the order of exercises that should take place during circuit weight training
alternate UE and LE and trunk exercises alternate between pushing and pulling Large muscles before small multi joints before isolation exercises
What is another term for plyometric training
stretch-shortening drills
____ training is high intensity and high velocity exercises that emphasize the development of muscular power and coordination
plyometric
Plyometric training is a part of (beginning/moderate/advanced) phases of rehabilitation
advanced
____ training is used to train quick movements for starting and stopping
plyometrics
True or False: Plyometric training involves rapid concentric contraction followed by rapid reversal of movement with eccentric contraction
false, eccentric then concentric
What are contraindications of plyometric training
pain, inflammation, joint instability
What determinant describes the number of exercises sessions per day or week and is dependent on intensity and volume?
frequency
_____ ______ is any form of active exercise in which dynamic or static muscle contraction is resisted by an outside force applied manually or mechanically
Resistance Exercise
Resistance exercise is an essential element for rehab of persons with impaired ______ _______
muscle performance
What does muscle performance refer to?
the capacity of a muscle to do work
What is the definition of work
force x distance
What are 3 Key elements of muscle performance
strength, power, and edurance
What is the ability of a contractile tissue to produce tension and a resultant force based on the demands placed on the muscle
Strength
What is the ability of the neuromuscular system to produce, reduce, or control forces, contemplated or imposed, during functional activities, in a smoot, coordinated manner
functional strength
What is the systematic procedure of a muscle or muscle group lifting, lowering, or controlling heavy loads for a relatively low number of repetitions over a short period of time
strength training
What is defined as work produced by a muscle per unit of time or the rate of performing work
power
what is the equation for power
force x distance/time
The relationship of force and velocity are factors that affect ____ ____
muscle power
In terms of power training, ____ _____ is a necessary foundation for developing muscle power
muscle strength
The (greater/lesser) the intensity of exercise and the (longer/shorter) the time period taken to generate force, the greater the muscle power
greater; shorter
What is the ability to perform low-intensity, repetitive, or sustained activities over a prolonged period of time
endurance
True or False: Strength and muscle endurance are always correlated with each other
False, some people are very strong and can over come a force but they can’t do it over a longer period of time
What is characterized by having a muscle contract and lift or lower a light load for many repetitions or sustain a muscle contraction for an extended period of time
endurance training
True or False: Many patients with impaired muscle performance have seen a greater impact from resistance training over strength training
true
what are the three principles that guide resistance training
- Overload principle 2. SAID principle 3. Reversibility Principle
Which principle of resistance training states that If muscle performance is to improve, the muscle must be challenged to perform at a level greater than that to which it is accustomed
overload principle
Which principle of resistance training states If the demand remains constant after the muscle has adapted, the level of muscle performance can be maintained but not increased.
overload principle
What does the application of the overload principle look like
Focus on the progressive loading of the muscle by manipulating the intensity or volume of the exercise
What is the definition of intensity
how much weight is imposed on the muscle
What is the definition of volume
encompasses variables such as repetitions, sets, or frequency of exercise
In a strength program, how is the overload principle applied
the amount of resistance applied to the muscle is incrementally and progressively increased
During endurance training, how is the overload principle applied
more emphasis on increasing the time a muscle contraction is sustained or increase the number of reps rather than increasing resistance
What are the precautions of the overload principle
It must be applied in context to a persons age, pathology, stage of healing, fatigue, and ability of the patient. The muscles must also be given time to adapt to increased demands before load or reps are increased again
What does SAID stand for
specific adaptations to imposed demands
The said principle is an extension of which law
Wolff’s law
What is Wolff’s law
Body systems adapt over time to stresses placed on them
Which principle of resistance training helps the therapist determine the exercise prescription and which parameters of exercise should be selected to create specific training effects that best meet specific functional needs
SAID principle
Which principle of resistance training is highly specific to the training method employed and always emphasizes task specific practice
SAID principle
How does the SAID principle have effects on transfer or training relating to strength and endurance
Strength is good for endurance athletes, but endurance is not always helpful for strength athletes
Which resistance exercise principle states that changes made through strength/endurance training are short-lived unless training-induced changes are used regularly for functional activities or unless individuals participate in a maintenance program of resistance exercise
Reversibility principle
Which resistance exercise principle relates to the statement “If you don’t use it, you lose it”
Reversibility Principle
When does detraining begin after sopping a resistance exercise program?
within a week or two after stopping it
What are some factors that can affect the muscle’s ability to develop and sustain tension?
energy stores, fatigue, recovery from exercise, age, gender, and cognitive status
What is the diminished response of muscle to a repeated stimulus and reflected in the progressive decrease in the muscle’s ability to fire
Muscle fatigue
What are signs of fatigue
discomfort or pain, tremors in contracting muscle, jerky active movements, inability to complete the movement, and a decline in peak torque
_____ time for recovery from exercise is a must with every resistance program
adequate
Light exercise may aid in recovery of resistance training, most likely due to _____ and _____ influences
neural and circulatory
A precaution of recovery from resistance training is that long term improvements in muscle performance is only achieved if the patient is allowed _______ time to recover from fatigue
adequate
Alignment, stabilization, dosage, mode, velocity, periodization, and integration of exercise are considered _______ of resistance exercise
determinants
Why is alignment and stabilization an important determinant of resistance exercise
To strengthen a specific muscle effectively and avoid substitute motions, appropriate positioning of the body and limb is essential
____ is the amount of resistance imposed on the contracting muscle during each repetition of an exercise
intensity
____ is the summation of the total number of repetitions and sets of a particular exercise during and single exercise session multiplied by the resistance used.
volume
True or false: The order of exercises during a session can have an impact on muscle fatigue
true
What is Wolff’s law
Body systems adapt over time to stresses placed on them
Which principle of resistance training helps the therapist determine the exercise prescription and which parameters of exercise should be selected to create specific training effects that best meet specific functional needs
SAID principle
Which principle of resistance training is highly specific to the training method employed and always emphasizes task specific practice
SAID principle
True or false: The order of exercises during a session can have an impact on muscle fatigue
true
____ is the summation of the total number of repetitions and sets of a particular exercise during and single exercise session multiplied by the resistance used.
volume
____ is the amount of resistance imposed on the contracting muscle during each repetition of an exercise
intensity
Why is alignment and stabilization an important determinant of resistance exercise
To strengthen a specific muscle effectively and avoid substitute motions, appropriate positioning of the body and limb is essential
Alignment, stabilization, dosage, mode, velocity, periodization, and integration of exercise are considered _______ of resistance exercise
determinants
A precaution of recovery from resistance training is that long term improvements in muscle performance is only achieved if the patient is allowed _______ time to recover from fatigue
adequate
Light exercise may aid in recovery of resistance training, most likely due to _____ and _____ influences
neural and circulatory
_____ time for recovery from exercise is a must with every resistance program
adequate
What are signs of fatigue
discomfort or pain, tremors in contracting muscle, jerky active movements, inability to complete the movement, and a decline in peak torque
What is the diminished response of muscle to a repeated stimulus and reflected in the progressive decrease in the muscle’s ability to fire
Muscle fatigue
What are some factors that can affect the muscle’s ability to develop and sustain tension?
energy stores, fatigue, recovery from exercise, age, gender, and cognitive status
When does detraining begin after sopping a resistance exercise program?
within a week or two after stopping it
Which resistance exercise principle relates to the statement “If you don’t use it, you lose it”
Reversibility Principle
Which resistance exercise principle states that changes made through strength/endurance training are short-lived unless training-induced changes are used regularly for functional activities or unless individuals participate in a maintenance program of resistance exercise
Reversibility principle
How does the SAID principle have effects on transfer or training relating to strength and endurance
Strength is good for endurance athletes, but endurance is not always helpful for strength athletes
The said principle is an extension of which law
Wolff’s law
What does SAID stand for
specific adaptations to imposed demands
What are the precautions of the overload principle
It must be applied in context to a persons age, pathology, stage of healing, fatigue, and ability of the patient. The muscles must also be given time to adapt to increased demands before load or reps are increased again
During endurance training, how is the overload principle applied
more emphasis on increasing the time a muscle contraction is sustained or increase the number of reps rather than increasing resistance
In a strength program, how is the overload principle applied
the amount of resistance applied to the muscle is incrementally and progressively increased
What is the definition of volume
encompasses variables such as repetitions, sets, or frequency of exercise
What is the definition of intensity
how much weight is imposed on the muscle
What is the order resistance exercise should be in to control fatigue?
Large muscle groups before small multi joints before single joints higher intensity before lower intensity
What are the two factors that frequency of resistance training is dependent on
intensity and volume
The total number of weeks or months during which a resistance exercise program is carried out is _____
duration
____ ____ is a critical element, necessary to allow time for the body to recuperate from the acute effects of exercise associated with muscle fatigue or to offset adverse responses such as muscle soreness
rest interval
What is the term that refers to the form of exercise, type of contraction, and manner its carried out
modes of exercise
Modes of exercise for resistance training should mimic _____ ______
functional activity
What is the velocity of exercise
the speed at which muscles contract that affects muscle tension, muscular strength, and endurace
_____Builds systematic variations in exercise intensity and repetitions, sets, or frequency at regular intervals over a specified period of time
periodization
What are the different types of resistance exercises
Manual, mechanical, isometric, dynamic, DCER,, isokinetic, open chain, closed chain
Which type of resistance exercise involves resistance that is provided by a therapist
Manual resistance
Manual resistance is useful in the (early/late) stages of exercise program
Early
Which type of resistance exercise is a form of active-resistive exercises in which resistance is applied through the use of equipment or mechanical apparatus
Mechanical resistance
Mechanical therapy is useful when resistance necessary is (greater/lesser) than what therapist can apply manually
greater
Isometric exercise is also called a _____ exercise
static
Which type of resistance exercise is a static form of exercise in which a muscle contracts and produces force without noticeable change in length of muscle and without visible joint motion
Isometric exercise
Which type of resistance exercise includes holding against a force applied manually, holding a weight in a particular position, pushing or pulling an immoveable object
isometric
What are the three categories of isometric exercises
- muscle setting 2. stabilization 3. Multi-angle isometrics
Muscle setting in isometrics 1. (high/low) intensity contraction 2. (some/none) appreciable resistance 3. (does/does not) improve strength
- low 2. none 3. does not
Why are isometric exercises used to treat?
decrease pain and spasm, promote relaxation and circulation
What is the term that is used to develop a sustained level of co-contraction to improve posture or dynamic stability of a joint by means of mid-range contractions against resistance in antigravity and WB positions when allowed
stabilization isometrics
