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Exercise Flashcards

1
Q

What 4 considerations should be made when prescribing exercise for increasing strength/endurance?

A
  1. Respect precautions and contraindications
  2. Consider what to do if patient experiences familiar pain
  3. Choose exercise that produces fatigue
  4. Choose exercise that addresses SAID principles
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2
Q

How can we avoid producing DOMS when increasing strength/endurance with exercise?

A

By progressing the exercise program slowly

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3
Q

What leads to DOMS?

A

Any type of activity that places unaccustomed loads on muscle

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4
Q

True or False: DOMS is the same as acute soreness

A

FALSE

  1. Acute Soreness occurs during activity
  2. DOMS: occurs 12-24 hours after exercise
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5
Q

DOMS may produce the greatest pain between _____ hours.

A

24-72 hours

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6
Q

All activities which cause DOMS cause _______ while force is applied

A

Muscles to lengthen

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7
Q

What is believed to be the cause of muscle soreness?

A

Soreness develops as a result of microscopic damage to muscle resulting from novel stresses placed on those muscles during exercise

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8
Q

List 5 symptoms associated with DOMS.

A
  1. Muscle Soreness
  2. Swelling of the affected limb
  3. Stiffness of the joint accompanied by temporary reduction in a joint’s ROM
  4. Tenderness to palpation
  5. Temporary reduction in strength of the affected muscles
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9
Q

What are 2 types of responses (aside from DOMS) that can occur as a result of excessive exercise?

A
  1. Overreaching

2. Overtraining

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10
Q

What is overreaching? What is it characterized by? Successful recovery?

A
  1. Unplanned, excessive overload with inadequate rest.
  2. Characterized by poor performance in training and competition.
  3. Successful recovery should result from short-term (a few days to 1 or 2 weeks) interventions.
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11
Q

What is overtraining?

A

Untreated overreaching that produces long-term decreased performance and impaired ability to train

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12
Q

True or False: Overtraining and overreaching typically occur as a result of an exercise program prescribed by a PT.

A

FALSE

Rarely occur as a result of PT

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13
Q

What are 2 ways to prevent overreaching/overtraining?

A
  1. Slow progression of the exercise program

2. Adequate rest periods

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14
Q

How is overtraining treated?

A

REST

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15
Q

As per the soreness rule, how should we progress if there is soreness during warm up that continues?

A

2 days off, then drop down 1 level

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16
Q

As per the soreness rule, how should we progress if there is soreness during warm up that goes away?

A

Stay at the level that led to the soreness

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17
Q

As per the soreness rule, how should we progress if there is soreness during warm up that goes away but redevelops during the session?

A

2 days off, then drop down 1 level

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18
Q

As per the soreness rule, how should we progress if there is soreness only on the day after the session?

A

1 day off, do not advance the program to the next level

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19
Q

As per the soreness rule, how should we progress if there is no soreness?

A

Advance 1 level per week

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20
Q

What are the 6 components of an aerobic exercise program?

A
  1. Frequency
  2. Intensity
  3. Duration
  4. Mode
  5. Volume
  6. Progression
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21
Q

What frequency of exercise is needed to increase the VO2max?

A

3 days/week to increase the V02max

Less than 2 days/week does not generally result in an increase in V02max

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22
Q

True or False: Training more than 5 days/week significantly improves VO2max

A

FALSE

Minimal improvement in VO2max with 5+day training

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23
Q

Incidence of injury increases with _____ days/week of exercise.

A

5

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24
Q

How many days a week of exercise is necessary for weight loss? What should be done to minimize the risk of injury?

A
  1. 5 days/week

2. Lower exercise intensity to decrease risk of injury

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25
Q

What is the most important exercise component increasing V02max?

26
Q

What is the minimal training intensity for improvement in VO2max?

A

40-50% of heart rate reserve using the Karvonen formula for target heart rate

27
Q

What is the Karvonen formula for target HR?

A

[(MHR-RHR) x HRR%] + RHR

28
Q

What is the target heart rate for people with cardiac pathology?

29
Q

Aside from target heart rate, what else can be used as a measure of exertion?

A

Rate of perceived exertion (RPE)

30
Q

True or False: No threshold per workout has been identified for optimal aerobic improvement

31
Q

How many minutes of exercise is recommended when intensity is 60% of HR reserve?

A

20-30 minutes per workout is recommended

32
Q

How many minutes of exercise is recommended when intensity is below 60% of HR reserve?

A

60 minutes is recommended

33
Q

Research has shown that at least ______ bouts of exercise during the day can confer health benefits. When is this appropriate?

A

Three 10-minute

More appropriate for the older individuals that can not tolerate 20-30 minutes in one session

34
Q

The ______ the duration than lower the intensity

35
Q

The ______ the duration than higher the intensity

36
Q

What is exercise volume? Volume for all Americans? For weight loss?

A
  1. Volume is the total amount of exercise per day or week in minutes.
  2. 150 minutes per week for all Americans
  3. 300 minutes per week for weight loss
37
Q

How should exercise be progressed daily/weekly and monthly?

A
  1. Progress daily/weekly by workload to keep in the THR zone

2. Progress monthly by increasing the THR by 5%

38
Q

What is a warm-up? How long does it last?

A
  1. Low level exercise prior to the target work out - can consist of slow walking or jogging followed by stretching
  2. Lasts for about 5-10 minutes
39
Q

Stretching is best performed ________.

A

After you are cooled down

40
Q

What is post exercise peril?

A

The serious effects of not cooling down, in the presence of a pathology

41
Q

What is the goal for exercise when treating joint hypermobility, subluxation/dislocation?

A

To train the muscles surrounding the hypermobile joint to replace the function of the lax ligament / joint capsule

42
Q

What 3 muscles groups should be strengthened to treat joint hypermobility, subluxation/dislocation?

A
  1. Strengthen the muscles that provide a buttress to stop movement into the hypermobile ROM
  2. Strengthen the muscles that prevent the osteokinematic motion into the hypermobile range
  3. Strengthening muscles that prevent the arthrokinematic motion into the hypermobile accessory motion
43
Q

What 2 criteria should be considered simultaneously for increasing ROM? If these are not effective, what should be considered?

A
  1. Hold the stretch for at least 30 seconds
  2. Perform hold-relax and/or contract-relax
  3. Consider a low level long duration stretch
44
Q

Movement comes from the area of least ______.

A

Resistance

45
Q

What should be addressed first: stability or mobility?

46
Q

Part task practice is most appropriate for what kind of tasks?

A

Discrete, complex tasks that can be broken up into small parts

47
Q

Whole task practice is most appropriate for what 2 kind of tasks?

A
  1. Tasks in which the movements flow into one another

2. Tasks in which momentum has a substantial impact on the mechanics and/or motor control

48
Q

True or False: Part-task practice strategies do not generalize to whole tasks well

49
Q

When should the patient be progressed to 100% whole task training? (2)

A
  1. Demonstrate the ability to verbalize the understanding of the components of the target task and
  2. Demonstrate the part-task skill over several trials
50
Q

What are 3 ways in which skill training in the stage of early whole-task practice be enhanced?

A
  1. Augmenting intrinsic feedback (i.e. mirror therapy)
  2. Focusing the patient on naturally occurring intrinsic or extrinsic feedback
  3. Modifying task parameters to emphasize targeted aspects of skill performance (i.e. running in high grass to increase step height)
51
Q

What is blocked practice?

A

Involves rehearsing the same skill over and over until some improvement is seen

52
Q

What 2 situations does blocked practice transfer to?

A
  1. Simple tasks performed in static environments

2. When decreased strength limits the performance of the task

53
Q

What is random practice? When is it most effective?

A
  1. Practicing multiple related skills in a random order with minimization of the number of consecutive repetitions of any one skill
  2. Most effective for helping the patient perform skills in dynamic environments
54
Q

What is distributed practice?

A

Practicing the skill frequency for short amounts of time, for example 5 reps, 3X a day, 5 days a week

55
Q

When is distributed practice effective? (2)

A
  1. Best to improve long term retention, especially when the skill is typically performed as a component of other skills
  2. Effective when the load on healing or inflamed tissue needs to be managed
56
Q

What kind of feedback (KP or KR) will a patient benefit from when learning a NEW skill?

57
Q

KP is related to the _____ of the task.

58
Q

What should happen to KP feedback as task performance improves?

A

KP should be FADED.

59
Q

When does KR take place? What information does it relay?

A
  1. Occurs when feedback is provided after the task has been completed
  2. Only involves information related to the outcome of the task as it relates to the goal of the task.
60
Q

Patients who have performed the functional task in the past benefit most from ____.

MSPT (12 decks)

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