Exercise for maintaining & Improving Health Flashcards
7 benefits of physical activity (mayo clinic)
- control weight
- Combat health conditions and diseases
- Improve mood
- Boost energy
- Promote better sleep
- Improve sex life
- Be fun
Regular exercise can reduce the risk of
heart disease, high blood pressure, osteoporosis, diabetes & obesity
regular exercise does what to joints, tendons, & ligaments
keep flexible
Regular exercise reduces some of the effects of what?
aging
regular exercise contributes to what and help treats what
contributes to mental well-being & treats depression
regular exercise helps relieve
stress & anxiety
regular exercise helps increase
energy & endurance
regular exercise helps
you sleep better & maintain normal weight
Domains of physical function (7)
- mobility & flexibility
- muscle performance
- stability
- balance
- coordination
- cardiopulmonary fitness
- relaxation
Flexibility
ability to move without restriction and is a term used interchangeably with mobility
what term is used interchangeably with mobility
flexibility
Mobility
ability of structures and body segments to move or be moved
Mobility allows for what
range of motion
Mobility includes
passive mobility and active mobility
passive mobility
dependent on soft tissue length and extensibility
active mobility
in addition to soft tissue length and extensibility, requires neuromuscular activation
muscle performance
capacity of muscle to produce tension and do physical work
strength
the force output of a contracting muscle
Strength is directly related to
the amount of tension a contracting muscle can produce
power
the force output of a contracting muscle x velocity or distance/time
muscular endurance
ability of a muscle to perform repeated contraction over a prolonged period
What should be considered with muscle performance (3)
power, strength, muscular endurance
Stability
ability to hold a body segment in a stationary position or control a stable base during superimposed movement
How is stability achieved
through synergistic coordination of muscle contractions around a joint or joints
Balance (postural stability)
ability to maintain the body’s center of mass over its base of support.
Balance is a complex task that includes
detection, integration, and interpretation of sensory information of the body’s position in space followed by execution of appropriate musculoskeletal responses to maintain equilibrium
coordination
correct timing and sequencing of muscle contractions combined with appropriate muscle tension
Coordination is the basis of what types of movement
smooth, accurate and efficient
Coordination requires appropriate what for movement
initiation, guiding and grading
Coordination is complex integration of systems, what systems are included?
neuromuscular, musculoskeletal, vestibular and visual systems
Cardiopulmonary Fitness (cardiopulmonary endurance)
ability to perform low-intensity, repetitive, total-body activities (hiking, dancing, cycle, swim) over an extended period of time
Does cardiopulmonary system directly produce movement of the body
No
What does the cardiopulmonary system provide that allows for physical activity and function
support for the functioning of the neurological and muscular systems
relaxation requires what to relieve muscular tension and/or reduce stress or anxiety
a conscious effort
Rest
is the cessation of bodily or mental work or effort
Rest is necessary for what
proper functioning of the mind and body
Does simply stopping an activity or sleeping address physical and mental stress
no
Types of exercise (6)
Strength Power Endurance Flexibility Balance / proprioception Relaxation
Muscle Strength
ability of a muscle (and its agonist) to produce tension and force proportional to the load or demands placed on the muscle
Functional strength
the ability of the neuromuscular system to produce, reduce, or control forces in a smooth, coordinated manner during functional activities
Insufficient Muscular strength contributes to
major functional losses of activities of ADLS
Exercises that promote an increase in muscle strength requires what?
a muscle or group of muscles to control or move a heavy load for a set number of reps
What is the most common response to heavy resistance exercise?
an increase in the max force producing capacity of the muscle(s)
increased max force producing capacity of muscles is by (2)
neural adaptation & increase in muscle fiber size (hypertrophy)
how many days per week are recommended for muscle strengthening activities
2 or more
how should muscle strengthen exercises be performed?
to the point at which it would be difficult to do another repetition
how many reps per 1 set should be effective
8 to 12
Overload Principle
If muscle performance is to improve, muscles must be required to perform work against a load that exceeds the metabolic capacity of the muscle
Once the muscle is adapted & metabolic capacity has improved, muscle performance can be maintained, but will not increase unless more load is applied
What does SAID mean
Specific Adaptation to Imposed Demands
SAID Principle suggest
framework of specificity is a necessary foundation on which exercise programs should be built
Specify of training suggests
adaptive effects of training, such as increase in strength in particular muscle, are specific to the training method employed
Reversibility Principle
if a systems’ status and functioning improved as a response to exercise, then the improvement will be lost if exercise is terminated
Positive changes are transient unless (2) (for reversibility principle)
-A maintenance exercise program is sustained
or
-Training-induced improvements are regularly used for functional activities
determinants of a resistance exercise program (10)
- Alignment & stability
- Intensity
- volume
- Exercise order
- frequency
- Rest interval
- Duration
- Mode
- Periodization
- Integration
Alignment & Stabilization of joints and segments is essential
to strengthen muscles effectively & avoid substitute motion
Intensity
the amount of load
Volume
sets, reps, and resistance
Exercise order
Sequence of exercises within a session
frequency
sessions per day or week
Rest interval
time between sets and sessions
Duration
Total time
mode
type of contraction, position of segment, source of resistance, arc of movement, or the primary energy system utilized
Periodization
variation of intensity & volume
Integration of exercises into functional activities
mimic functional demands
Sub maximal loading
low intensity exercise
Submax loading is indicated (5)
- After extended periods of inactivity or immobilization
- in the early stages of soft tissue healing
- for most young children and older adults
- When goal is muscular endurance
- for many persons with known medical conditions
maximal loading
high intensity exercise
maximal loading is indicated (4)
- goal is to increase strength, power & muscle size
- healthy persons in advance stage of rehabilitation
- in a conditioning program for persons with no known pathology
- for competitive body building
some one in an early stage of rehab should use what type of loading
submax
when the goal is muscular endurance which loading should be used?
submax
young children & older adults should use which loading?
submax
someone with a known medical condition should use which type of loading
submax
when the goal is to increase strength, power and muscle size which type of loading should be used?
max
a conditioning program for someone with no known path should use which type of loading
max
concentric contraction
a shortening contraction that is often used during dynamic resistance exercises
When someone wants to bulk up what type of contraction should they use
concentric
Isometric contraction
muscle neither shortens nor lengthens
Eccentric contraction
muscles can perform a lengthening contraction.
Open-chain/ open-kinetic chain exercise
a non-weight bearing position is assumed and the distal segment moves freely
closed-chain/ closed kinetic chain
weight-bearing position is assumed and the body moves over a fixed distal segment
examples of resistance
body weight, manual resistance, equipment(weights, bands, cables)
Muscle Power
power is work/time, where work =force x distance
Anaerobic power applies to
short or single burst of high-load activity, such as clean & jerk maneuver in power lifting
plyometric training (stretch-shortening drills) includes
high-intensity, high-velocity resistance exercise, characterized by a existed eccentric contraction, followed by a rapid concentric contraction
plyometric movement can help reduce/prevent
sport related injuries
flexibility
ability to move a joint or series of joint smoothly and easily through an unrestricted, pain-free ROM
The determinants of flexibility (3)
- muscle length
- Joint integrity
- extensibility of soft tissue that surrounds the joint
hypomobility
limited flexibility; abnormal movement patterns, postures and pain may result
what are the results of hypomobility
abnormal movements, postures and pain
Hypermobility
extreme flexibility; at risk for joint instability & dislocation
people with hyper mobility are at risk for
at risk for joint instability & dislocation
Myostatic contracture
Adaptive shortening of a muscultendinous unit
factors leading to restricted motion
- Pain
- grafts, scars, burns,
- bony blocks
- vascular disorders (lymphedema)
- Neuromuscular (CP) & postural abnormalities (scoliosis)
Static Stretching
soft tissue is elongated or stretched just past the point of tissue resistance. position is maintained (statically) with a sustained stretch force over a period of time
how long should you hold static stretching
30s is superior
Most common method of stretching
Static
Dynamic stretching
uses active muscular effort, speed of movement and momentum to bring about a stretch
dynamic stretching can be seen during what
a warm up
Ballistic
an intermittent high-speed, high intensity approach for improving flexibility. forceful, bouncing movement in which momentum is used to stretch the tissue past the point of resistance
what type of stretching do PT NEVER use
ballistic
What type of stretching can cause injury
ballistic
Cyclic (intermittent) stretching
short-duration stretch force that is gradually applied and released, reapplied and released, etc. End range force is applied in a slow controlled manner and with low intensity
PNF stands for
Proprioceptive neuromuscular Facilitation
PNF
hold-relax and agonist contraction integrate active muscle contractions into stretching maneuvers to either facilitate to inhibit muscle activation. Through reflexive inhibition, the contractile elements of the muscle relax which allows for tissue elongation
PNF should include
a physical therapist, to provide correct direction, duration and resistance
cardiopulmonary endurance
ability of the lungs and heart to take in and transport oxygen to working muscles so that repetitive, dynamic motor activities (walking, cycle, swim) can be performed for extended periods of time
what needs to be obtained and maintained for a training effect of the cardiopulmonary system
a target heart for 20-30 mins of continuous exercise
what is the most accurate way to determine one’s training or target heart rate
Karvonen formula
how much exercise should adults get per week. mod vs high intensity
150 mins of mod-intensity
30-60min of mod int 5x/wk
20-60 min high int 3x/wk
moderate intensity
somewhat hard. brisk walk that accelerates the heart rate
light sweat after 10 mins. carry convo, no singing
Vigorous intensity
feels challenging. jogging and causes deep rapid breathing and a substantial increase in heart rate.
sweat after a few mins of activity . can’t say a few works without pausing for breath
light intensity
feels easy, breathing stays the same, don’t break a sweat, easy to talk, can sing
muscle endurance
ability of a muscle to repeatedly contract against resistance with sustained tension
muscle strength does not ensure what?
muscle endurance
overload principle when applied to endurance training, emphasis should be placed on what
increasing the time a muscle contractions sustained or the number of reps performed rather than increasing the load or resistance
SAID principle when applied to endurance training suggests if you want to increase muscular endurance you need to include
Some low-load, high duration (high reps) exercises for specific muscles and at least one activity that mimics specific function
rest
important component of strength and power training programs due to the risk of overtraining and delay onset muscle soreness
DOMS stands for
Delay onset muscle soreness
overtraining is brought on by what
inadequate rest periods between exercise sessions, rapid progression of exercise and inadequate diet and hydration
overtraining results in
earlier onset of fatigue and the need for longer recovery periods
when does DOMS occur
12-24 hours after bout of exercise
DOMS includes
severe pain and limited joint range of motion due to muscular overexertion.
treatment for DOMS
no reliable treatment
relaxation
a state in which there is no tension in muscles and soft tissues
what creates tension
physical stress, emotional or mental stress
what is necessary for physical relaxation to occur
relaxing or quieting one’s mind
progressive muscle relaxation was developed by
edmond jacobson
progressive muscle relaxation
uses systematic, distal to proximal progression of muscle contraction and relaxation
autogenic relaxation
involves conscious relaxation through auto suggestion in which the client repeats something like “my left shoulder is heavy” until the arm feels heavy and relaxed
Guided imagery/ visualization
is a technique that typically begins with some progressive muscle relaxation and then involves imagining yourself in a relaxing, beautiful, peaceful setting
who defined the relaxation response
Dr. herbert Benson
relaxation response is defined as
physical state of deep rest that changes the physical and emotional responses to stress.
what is the opposite to fight and flight response
relaxation response
process of connecting a word with one’s breath and allowing distracting thought pass through the mind could elicit the relaxation response
relaxation response
what is important for good health and that many are doing incorrectly
proper breathing
what can facilitate a state of relaxation
specific breathing techniques
most breathing techniques involve what
abdominal (diaphragmatic) breathing
abdominal (diaphragmatic) breathing is when
abdomen expands and rises with inhalation
yoga breathing techniques that promotes health and relaxation
pranayama
