Final Flashcards
Indications for strength training
Weakness
Coordination
Mobility
Balance
Function
Isometric contraction
Pushing on something with force but not moving
Isotonic
When the muscle changes lengths
Concentric
Shortens msucle
Eccentric
Lengthens muscle
Open and closed kinetic chain
Open: when hand and feet can freely move
Closed: when the hands and feet cant freely move
Functions of the cord
-protect your spine and discs
-help stabilize your trunk so other muscles can perform their job
Muscles contributing to the core (major)
Transversus abdominis
Multifidus
Internal and external obliques
Rectus abdominus
Pelvic floor muscles
Erector spinae
Diaphragm
Minor core muscles
Latismus dorsi
Gluteas Maximus
Trapezius
Psoas/illiacus
Core training by movement function
- Stabilization
-planks/bird dog/ stir the pot
2.anti rotation
-pallof press - Rotation
-woodchoper russian twist - Extension
-back extension/alternation supermans - Flexion
-mini crunches leg raises
Balance
Even distribution of weight allowing something to remain upright and steady
Proprioception
Perception or awareness of the position or movement of the body
Why do we do balance and proprioceotion
Restoration of neurological function
Improve strength of leg and core muscles
Posture
Fall prevention
Improve athletic performance
Anatomy of heart
Atria receives blood
Ventricles eject blood to systemic circulation
Valves prevent backflow
Health benefits for working out for 150 minutes
Can help
Premature death
Heart disease
Stroke
High BP
certain types of cancer
Type 2 diabetes
Osteoporosis
Overweight and obesity
Heart rate and training zones
50%-100%
Moderate activity
Weight control
Aerobic
Anaerobic
VO2 max
Ratings of perceived exertion (RPE)
scale is used to measure the intensity of your exercise
Scale started at 6-20, now can be 0-10
Interval training summary
Work: rest ratios
1:3 or 1:5 for training immediate energy systems
1:2 for training glycolytic energy systems
1: 1/2 or 1:1 for aerobic systems
OT principals
3 components
Person
Environment
Occupation
5 Ps
Pacing
Planning
Prioritizing
Positive attitude
Positioning
Grading exercise
Activities can be graded for increasing / deceasing:
Strength
ROM
Endurance and tolerance
Coordination
Perceptual, cognitive and social skills
Factors influencing tissue healings times
Blood flow
Nutrition
Hydration
Sleep
Tissue loading
Body mechanics
WHS: Hemostasis
Immediate, blood leaks from the wound, vessel constricts and red blood cells form a clot
WHS: inflammatory phase
Vessels dilate and become leaky, tissue becomes swollen, WBC’s Elam and debride the tissue
WHS: Proliferation
Wound gets rebuilt with collagen, new vessels, new tissue, and epithelial tissue
WHS: Maturation/ remodelling
Cells are remodelled and organized to improve their tensile strength and functional properties
