Introduction to Resistance Training Flashcards
Describe overload principle
- resistance must exceed the metabolic capacity of the muscle
- for strength increase weight
- for endurance increase time of contraction or # of reps
Describe progressive overload
- gradually increase weight, frequency, and repetitions
Application of the overload principle must be done in the context of
- underlying pathology
- age of the patient
- stage of tissue healing
- patient response
- overall abilities & goals of the patient
Describe specific adaptation to imposed demands
- to improve a specific muscle performance, the resistance program should be matched to that elements constructs
Describe specificity of training
- the basis of specificity of training is related to morphological, metabolic, & neural adaptations to the training stimulus associated with motor learning
- improvement in muscle performance is highly specific to the training method employed
Describe reversibility principle
- adaptive changes are transient unless training induced improvements are regularly used or a maintenance program is established
Describe detraining effect
- reduction of muscle performance occurring 1-2 weeks post cessation of a resistance training program
What is tissue capacity
- capacity can indicate to clients that they are either able or unable to complete a task or complete a physical activity
- a tissue at full capacity = functional movements can be completed at the required volume & frequency without exacerbating symptoms or causing tissue injury
What is loading tissue
- external forces that exceed the metabolic capacity of a muscle (intensity x volume)
Rehab considerations for tissue capacity
- must load injured tissue properly to account for injury & facilitate for recovery
- cannot underlay adjacent areas to avoid reducing the capacity of those tissues
Contraindications for resistance training
- pain: severe joint or muscle pain during active movements
- inflammation/infammatory disease processes: acute Guillian-Barre, Polymyositis, dermatomyositis
- severe cardiac disease: postponed up to 12 wks after MI or CABG
Describe valsalva maneuver
- deep inspiration followed followed by closure of the glottis & contraction of the abdominal muscles
- concerns with geriatric clients
Precautions for resistance training
- valsalva maneuver
- substitution motions (form trumps intensity, “check ego”)
- overtrain & overwork
- exercise induced soreness
- pathological fracture: fracture related to history of osteoporosis or osteopenia, common in vertebra, femur, wrist, ribs
Precautions for acute muscle soreness
- during/directly after resistance training
- burning/aching in the muscle due to build up of metabolites/noxious waste stimulate free nerve endings
- resolves quickly
- treatment use a cool down
Precautions for delayed onset muscle soreness
- muscle ache 12-24 hrs post exercise, peaks at 48-72 hrs
- tender to palpation/stretch
- decreased ROM
- progress program gradually
- low intensity warm up/cool down
- keep load <70% of the patient’s 1 RM to avoid excessive DOMS
- treatment use low load “cyclic” activities
Describe isometric contractions
- muscle contracts & produces force without an appreciable change in the length of the muscle & without visible joint motion
- 20 times per day, 6-10 sec holds @ near max for improvements in isometric strength
Indications for isometric contractions
- minimize muscle atrophy & develop strength when joint motion is contraindicated
- re-establish neuromuscular control of healing tissues when motion is contraindicated
- develop strength at particular points in the ROM consistent with task needs
- appropriate for tissue healing, performance initiation/stability/motor control, & performance improvement phases of the exercise framework
Techniques for isometrics
- muscle setting
- stabilization exercise
- multiple angle isometrics
In what ROM can a person generate the most muscle tension
- mid range
Describe dynamic exercise
- Concentric: physical shortening of the muscle as external resistance is overcome, accelerates body segment
- Eccentric: muscle activation & tension production is below the level of external resistance so the muscle lengthens as it controls the load, decelerates body segment, greater loads can be controlled, & increased gains in muscle strength & mass
Describe eccentric exercise
- increases ROM
- increases strength
- treat tendinopathy: RTC (rotator cuff), lateral epicondylitis, patella, Achilles
Describe isokinetic exercise
- the velocity of the joint is predetermined & held constant by a rate limiting device known as an isokinetic dynamometer
Angular velocity for different speeds of isokinetic exercise
Isometric: 0 degrees per sec
Slow: 30-60 degree per sec
Medium: 60-180/240 degrees per sec
Fast: 120/240-360 degrees per sec
Characteristics of open chain exercises
- independent joint movement, no movement in adjacent joints
- movement of body segments distal to the joint moving
- typically non-weight bearing
- resistance applied to distal moving segment, external rotary loading
- external stabilization required
Characteristics of closed chain exercises
- interdependent joint movements, predictable movement patterns in adjacent joints
- body segments move distal and proximal to the moving joint
- typically weight bearing
- resistance applied to multiple moving segments, axial loading
- internal stabilization by co-contraction/isometrics
Closed chain exercise possible progression from easy to hard
- body weight
- base of support
- support surface
- balance
- excursion of limb movement
- plane/direction of movement
- speed
Describe manual resistance exercise
- provided by the therapist
- useful in early rehab stages
- applied in cardinal & diagonal planes
- can provide variable resistance within the arc or motion to maximize benefit
- can control joint ROM
Describe mechanical resistance exercise
- any form of exercise in which external resistance is applied by means of some type of exercise equipment
What is the limitation to constant resistance
- the contracting muscle is challenged maximally at only one point in the ROM in which the max torque of the resistance matches the max torque output of the muscle
Examples of variable resistance systems
- Cam system
- Lever arm system
- Hydraulic/pneumatic system
- most popular is elastic tubing
Fatigue characteristics of elastic bands/tubing
- there is a decrease in tensile forces within the first 20-50 stretch cycles, then no appreciable decrease in the next 5000 stretch cycles
- 4x10, 3x/day for 6 weeks with the same tubing before needing to be replaced
Order from least to most resistance for TheraBands
- Tan
- Yellow
- Red
- Green
- Blue
- Black
- Grey/Silver
- Gold
Determinants of resistance exercise program
- alignment
- stabilization
- intensity
- volume
- exercise order
- frequency
- rest interval
- duration
- mode
- velocity
- periodization
- integration into functional activities
ACSM resistance FITT principle
F: major muscle groups trained 2-3 days/week with 48 hours between the same muscle group
I: 40-50% 1-RM for sedentary/older adult, 60-70% 1-RM for novice to intermediate to increase strength, <50% 1-RM for endurance training, 20-50% 1-RM for power training
T: no specific time recommendations
T: major muscle groups, multi-joint then single progression, variety
Reps: 8-12 for strength & power, 10-15 for middle aged/older adults, 15-25 for endurance
Sets: 2-4 sets, single sets are beneficial & offer significant time savings, >2 sets for endurance
Rest: 2-3 minutes, less time for endurance
Progression: increase resistance, and/or more reps per set, and/or increase frequency
Describe the transfer of training principle
- the carryover of training effects from one variation of exercise or task to another
- strength train has shown carryover to endurance and strength at different speeds
- endurance training has little to no cross-training effect on muscle strength
Describe progressive resistance exercise (PRE)
- a system of dynamic resistance training in which a constant external load is applied to the contracting muscle by some mechanical means & incrementally increased
Establishing baseline strength measures of 1RM, 5RM, or 10RM
- guestimation process
- dynamometer
- prediction equations
- Lander’s formula
- O’Conner Et AL formula
Describe DeLorme resistance regimen
- uses a 10-RM
- 10 reps at 50% 10-RM
- 10 reps at 75% 10-RM
- 10 reps at 100% 10-RM
Describe Oxford resistance regimen
- uses a 10-RM
- 10 reps at 100% 10-RM
- 10 reps at 75% 10-RM
- 10 reps at 50% 10-RM
Describe DAPRE resistance regimen
- uses a 6-RM
- 10 reps at 50% 6-RM
- 6 reps at 75% 6-RM
- max possible reps at 100% 6-RM
- max possible reps at 100% adjusted working weight
Describe autoregulation training programs
- the lifter decides the load on a given exercise based on how they feel
- accounts for stress, loss of sleep, fatigue during workout or in-between exercises
- generally not indicated for novice but more for advanced/expert lifters
- common techniques: rate of perceived exertion (RPE) and repetition in reserve (RIR)
What RPE has poor training effect
- RPE below 6
Describe the performance being improved based on RPE & reps performed
- Power: 3-7 RPE (low) and 1-5 reps (low)
- Strength: 7-10 RPE (high) and 1-6 reps (low)
- Hypertrophy: 8-10 RPE (high) and 7-12 reps (medium)
- Endurance: 9-10 RPE (high) and 13-20+ reps (high)
Describe repetitions in reserve (RIR)
- indicates how many reps should be left in reserve & focuses on executing a lift with proper form/technique
- best for beginners/novice & with accessory exercises
- better over higher rep ranges than RPE
- commonly used with endurance & hypertrophy training
Describe periodization & variation
- partitioning of a training program into specific time intervals & establishes systematic variation in exercise intensity, reps, sets, or frequency
- used for highly trained athletes in sports
- goal is to peak at the time of athletic event
Describe Selve’s general adaptation syndrome (GAS)
- body will adjust (in 3 phases) to meet the demand of its stressors (alarm/reaction, resistance, exhaustion)
