Functional Strength Training Flashcards
Aerobic Fitness
> 15 mins continuous low-mod (some populations higher) without breaks.
Anaerobic Fitness
Short Bursts of Very High Intensity Activity for 10-60 second with short recovery intervals, (HIIT, sprints)
Flexibility
Hold at longest muscular length or joint range. (Prolonged Stretch) TERT 90 seconds
- Keep in mind tone, spasticity, rigidity
Muscle Hypertrophy
High Loads (80-100% 1 RM) for 1-6 reps with long reps (>3 Mins) for replenishment of energy reserves
-Think of coordination with strength
-Hypertrophy with no motor control is not helpful
Muscle Strength
Heavy Loads (80-100% 1 RM) for 1-6 Reps [>3min Rest]
Muscle Endurance
High Rep resistance (>12) w/ moderate loads (30-50% 1RM)
Short Rest periods allowing some replenishment of energy sources
Muscle Power
High Weights with “explosive lifts” and long recovery (several movements) for max replenishment of energy sources
[Long Rest}
Agility
Adapting to environment
-Muscular control that allows for adaptation
-Response to unexpected obstacles
When do I need Power?
Opening Door
Standing Up
Initiating Gait
Getting out of Bed
For reactions (Stepping reaction)
When do I need Endurance
Walking up stairs
Walking in Community
Grocery Shopping
When do I need Agility?
Interacting with large crowds
Moving around crowded room
Moving around a restaurant
When do I need Strength?
Moving boxes
Lifting gallon of milk
Moving chair/ADL’s
When do I need Hypertrophy?
Aesthetics
Bulk does not equal strength
PRE-
Progressive Resistive Exercise
Eccentric
Contraction slowing movement
Concentric
Contraction initiating/aiding movement
Multiple Sclerosis
PRE vs. Eccentric
Improve Fitness, Function Capacity, Quality of Life
Work on Muscle power lost in MS
Focus on POWER
Eccentric Seems to transfer to functional tasks better
Parkinson’s Disease
PRE and CV Function
MAX Strength training beneficial
Addresses non motor, functional outcomes and Quality of Life
PRE should be implemented to improve strength power and motor symptoms
ALS
Aerobic + Strength Training improved resp function, mobility and well being in ambulatory ALS and shows superior to just flexibility training
Don’t do just Strength training unclear on safety ad effectiveness.
Unable to attenuate progressive loss of neuromuscular function, but there were some positive changes in capacity for functuon
Cerebral Vascular Accident
Strength training done in isolation has little impact on walking parameters
Functional Strength increases function better
Strength training showed some improvements in functional ambulation and quality of life
Strength training mMAY be considered >1 RM to improve walking but not strong link
Traumatic Brain Injury
Strength Training MAY be considered >= 1RM to improve walking but not a strong link
TRX training improved coordination and muscle power but did not change quality of life or balance
Spinal Cord injury
Strength training MAY be considered >= 1 RM to improve walking but not a strong link
Improvements more with resistance vs endurance exercises in UE of people with SCI
Resistance training is feasible, secure and promotes improvements in max strength, local muscle endurance, power, and muscular isometric strength in SCI.
