Finals: RESISTANCE EXERCISE FOR IMPAIRED MUSCLE PERFORMANCE Flashcards
Capacity of muscles to work; influenced by various factors including morphology, neurology, and metabolic processes.
Muscle Performance
The maximum force a muscle can exert, developed through high-intensity, low-volume resistance exercises.
Strength
Ability to generate force of muscle to meet demands
Muscle Performance
Components of muscle performance essential for functional movement, injury prevention, and overall physical performance.
Strength, Power, and Endurance
The maximal force muscles can generate, developed through high-intensity, low-volume training.
Strength
Any activity where muscles contract against an external resistance, vital for rehabilitation, health promotion, and skill enhancement.
Resistance Exercise
The capacity to sustain low-intensity activities over time, cultivated through endurance training involving numerous repetitions or prolonged contractions.
Endurance
The rate of force production by muscles, fostered through high-intensity, short-duration training.
Power
The rate of force production by muscles, enhanced through high-intensity, short-duration exercises.
Power
The ability to sustain low-intensity activities over time, developed through endurance training involving high volume and duration.
Endurance
A systematic approach involving lifting or controlling heavy loads for relatively few repetitions, leading to increased muscle force capacity and size.
Strength Training
The maximum force muscles can exert during a single maximum effort.
Muscle Strength
The ability to produce, reduce, or control forces during everyday activities in a coordinated manner.
Functional Strength
Activities aimed at sustaining muscle contractions over extended periods, crucial for low-intensity, prolonged tasks.
Endurance Training
Exercises focused on generating force quickly, resulting in high-intensity bursts of activity.
Power Training
Muscle performance improves when exposed to a resistance load exceeding its metabolic capacity, requiring progressive challenge beyond accustomed levels.
Overload Principle:
Involves incrementally increasing resistance intensity or volume to stimulate muscle adaptation. Strength training intensifies resistance; endurance training extends duration or repetition.
Application of Overload Principle
Specific Adaptation to Imposed Demands. Muscles adapt to stresses placed upon them, emphasizing specificity and cross-training effects for functional outcomes.
SAID Principle:
Adaptive changes diminish without maintenance exercise. Detraining occurs within 1-2 weeks, emphasizing the use-it-or-lose-it concept.
Reversibility Principle
Factors Influencing Tension Generation:
Energy Stores and Blood Supply:
Fatigue:
Repetition Maximum:
Recovery:
Age:
Psychological and Cognitive Factors:
Physiological Adaptations to Resistance Exercise: Increased motor unit firing and synchronization.
Neural Adaptations
Baseline for resistance training parameters, indicating sustainable exercise levels.
Repetition Maximum
Physiological Adaptations to Resistance Exercise: Hypertrophy, hyperplasia, and fiber type transformation enhance muscle size and endurance.
Skeletal Muscle Adaptations
Physiological Adaptations to Resistance Exercise: Efficient energy utilization and vascular changes optimize muscle performance.
Vascular and Metabolic Adaptations
Physiological Adaptations to Resistance Exercise: Strengthening of tendons, ligaments, and bone improve overall musculoskeletal integrity.
Connective Tissue Adaptations:
Proper joint positioning to facilitate muscle action against gravity.
Alignment
Fixating or steadying body segments, minimizing substitute motions.
Stabilization
Max weight moved through full ROM before fatigue.
Repetition Maximum (RM)
% of RM; varies based on training goal and individual fitness level.
Training Zone:
Session __ per day or week; 2-3 times/week with rest intervals for muscle recovery.
Frequency
Exercise session length varies; 1-2 months for resistance exercise, 6-12 weeks for hypertrophy.
Duration:
Total remix of repetitions and sets to improve strength or endurance.
Inverse relationship between volume and load; varies for different fitness levels.
Volume
Purpose: Recuperation; duration depends on intensity.
Integration into exercise regimen for effective recovery.
Rest Interval (Recovery Period):
Mode of Exercise
Static: Involves maintaining a constant position without movement.
Dynamic: Involves movement and changes in body position.
Type of muscle contraction
Static: Muscle contraction without changing its length.
Dynamic: Muscle contraction accompanied by changes in muscle length.
Position for exercise
Reco weight bearing stimulates weight bearing.
Weight-bearing: Exercise where the distal segment is free to move.
Non-weight bearing: Exercise where distal segments are fixed.
Energy systems:
Relies on aerobic metabolism (oxidative) for energy, lasting more than 90 seconds.
Aerobic
Forms of resistance
Aerobic: Exercises that primarily use oxygen to produce energy, promoting endurance.
Anaerobic: High-intensity exercises relying on energy sources other than oxygen, fostering power and strength.
Energy systems: Relies on anaerobic metabolism (without oxygen) for energy, lasting less than 90 seconds.
Anaerobic
Range of movement: Short arc vs long arc
Short-arc: Exercises with a limited range of motion.
Full-arc: Exercises with a full range of motion.
The speed at which exercises are performed, influencing intensity and muscle recruitment.
Velocity of Exercise
Types of Resistance Exercise
Static (Isometric) and Dynamic
Indications: If patient is afraid to move the structure or if the structure is immobilized.
Starting with the exercise: Hold position without movement.
Before increasing weight, increase repetitions.
Static (Isometric)
Indications: Mimic the needs of the patient’s functionality.
Includes Concentric and Eccentric contractions.
Should mimic the activities of the patients.
Dynamic
Manual vs Mechanical Resistance Exercise
Manual: Applied by the therapist, using the “break test”.
Mechanical: Use of devices or equipment, easier to measure and progress incrementally.
Progression of a Resistance Training Program: Factors for Consideration
Intensity, Body positioning, Repetitions and sets, Frequency, Type of muscle contraction, ROM, Plane of movement, Velocity of movement, Neuromuscular control, Functional movement patterns
Muscle setting for stabilization.
Types: Muscle-setting exercises and Stabilization exercises.
Isometric Exercise (Static Exercise)
Low resistance, low intensity.
Used for acute tissue healing and muscle activation preparation.
Muscle-setting exercises
Co-contraction to improve dynamic and postural stability.
Can be performed in antigravity positions with weight-bearing.
Stabilization exercises
Characteristics and Effects of Isometric Training
Intensity based on patient’s 60% of maximum voluntary contraction.
Duration: 10 seconds (2 seconds rise, 6 seconds hold, 2 seconds fall).
Helps prevent muscle cramps, involves 5-10 reps, and specific joint angles.
A pre-established sequence (circuit) of continuous exercises is performed in succession atindividual exercise stations thattarget a variety of major muscle groups (usually 8 to 12) as an aspect oftotal body conditioning
CIRCUIT WEIGHT TRAINING
Rationale for Use: Incorporating concentric and eccentric exercises for comprehensive muscle activation and strength gains.
Special Considerations: Addressing exercise-induced muscle soreness.
Characteristics: Impacts on exercise load, strength gains, velocity, energy expenditure, and specificity.
Dynamic Exercise: Concentric and Eccentric
Utilizing constant weight throughout movement.
Dynamic Exercise - Constant External Resistance (DCER)
Selected Resistance Training Regimens
Progressive Resistance Exercise: Incremental load increase.
Delorme and Oxford Techniques: Progressive loading with sets, reps, and load progressions.
DAPRE Regimen: Daily load adjustment based on 6-RM.
Circuit Weight Training: Total body conditioning with a set sequence of exercises.
