Functional Strength Training

Question 1

Aerobic Fitness

Answer 1

> 15 mins continuous low-mod (some populations higher) without breaks.

Question 2

Anaerobic Fitness

Answer 2

Short Bursts of Very High Intensity Activity for 10-60 second with short recovery intervals, (HIIT, sprints)

Question 3

Flexibility

Answer 3

Hold at longest muscular length or joint range. (Prolonged Stretch) TERT 90 seconds
- Keep in mind tone, spasticity, rigidity

Question 4

Muscle Hypertrophy

Answer 4

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

Question 5

Muscle Strength

Answer 5

Heavy Loads (80-100% 1 RM) for 1-6 Reps [>3min Rest]

Question 6

Muscle Endurance

Answer 6

High Rep resistance (>12) w/ moderate loads (30-50% 1RM)
Short Rest periods allowing some replenishment of energy sources

Question 7

Muscle Power

Answer 7

High Weights with “explosive lifts” and long recovery (several movements) for max replenishment of energy sources
[Long Rest}

Question 8

Agility

Answer 8

Adapting to environment
-Muscular control that allows for adaptation
-Response to unexpected obstacles

Question 9

When do I need Power?

Answer 9

Opening Door
Standing Up
Initiating Gait
Getting out of Bed
For reactions (Stepping reaction)

Question 10

When do I need Endurance

Answer 10

Walking up stairs
Walking in Community
Grocery Shopping

Question 11

When do I need Agility?

Answer 11

Interacting with large crowds
Moving around crowded room
Moving around a restaurant

Question 12

When do I need Strength?

Answer 12

Moving boxes
Lifting gallon of milk
Moving chair/ADL’s

Question 13

When do I need Hypertrophy?

Answer 13

Aesthetics
Bulk does not equal strength

Question 14

PRE-

Answer 14

Progressive Resistive Exercise

Question 15

Eccentric

Answer 15

Contraction slowing movement

Question 16

Concentric

Answer 16

Contraction initiating/aiding movement

Question 17

Multiple Sclerosis

Answer 17

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

Question 18

Parkinson’s Disease

Answer 18

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

Question 19

ALS

Answer 19

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

Question 20

Cerebral Vascular Accident

Answer 20

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

Question 21

Traumatic Brain Injury

Answer 21

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

Question 22

Spinal Cord injury

Answer 22

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.