L29 - Exercise Therapy: Strength & Conditioning Flashcards

1
Q

Hypertrophy & intensity of exercises

A

HYPERTROPHY & INTENSITY OF EXERCISES
- Training intensity of more than 65% of 1RM considered minimum intensity required to achieve muscle hypertrophy & strength gain
- Mechanical tension developed with low load lifting insufficient to recruit pr activate type II fibers

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2
Q

Training load & hypertrophy

A

TRAINING LOAD & HYPERTROPHY
- Muscle hypertrophy results in lower motor unit activity needed to generate given force
- To continually recruit higher-threshold motor units, progressively heavier loads needed
- Usually advised to increase load by 5%/week
- If training performed by healthy subjects, 3-4 x/week

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3
Q

Practical guidelines

A

In Patient Populations (personal experience):
a) Perform 2 sets to fatigue (loading not modified)
b) 3rd Set:
• If more than 12 reps: Increase weight.
• If 8-12 reps: Keep weight the same.
• If less than 8 reps: Decrease weight.
More than 1 way to reach goals, if patient train to fatigue (even with different % of RM)

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4
Q

Guidelines for resistance training

A

Images

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5
Q

Patient conditions

A

Image

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6
Q

Super-compensation

A

Super-compensation (green curve)
- After training load, body dips below baseline (resource depletion) then recovers & temporarily exceeds baseline in process called “super-compensation”
- Optimal time for further training to improve performance
- Phase highlighted with upward green curve labeled “super-compensation”
- Day 4: acute adaptation, goes down, then stop and body recovers on day 5-6
- Waste creatin-phosphate
- Progression principles

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7
Q

Adaptation description (blue curve)

A

Adaptation (blue curve)
- Properly timed training & recovery (avoiding
overtraining) lead to consistent performance
improvements
- Blue curve shows cyclical pattern of recovery & adaptation, with body progressively achieving higher levels of performance
 Adaptation: correct training & recovery cycles result in improved performance

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8
Q

Overreaching & overtraining (red curve)

A

Overreaching & overtraining (red curve)
- Overreaching: (phase B): when training intensity or volume is very high, storage of max number of sources & body does not recover adequately
- Overtraining: prolonged overreaching without proper recovery leads to overtraining, as shown by continued downward slope of red curve
 Overreaching: too much load without recovery leads to performance decline

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9
Q

Tapering & peaking (point A & C on graph)

A

Tapering & peaking (points A & C)
- Tapering: toward end of training phase (days 14-20), training load decreases to allow full recovery
- Peaking (point C): results in maximum performance levels, as shown by green dashed line
reaching its peak
 Peaking: taper phase allows athletes to hit peak performance on target days

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10
Q

Graph resume

A

Graph emphasizes importance of balancing training load with recovery to achieve supercompensation, avoid overtraining & ultimately peak at desired time

Specific adaptation to imposed demand (SAID): type of sources, overcompensate (working on
hypertrophy with different load), adaptation very specific, play with parameter of exercise to trigger specific aspect of adaptation

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11
Q

Planning of movement:
- description
- phases
- relationship

A

Represents control of movement & posture within body, highlighting interconnected relationship between sensory feedback, motor commands & postural control systems

1 ) Movement intention
- Process begins with intention to move, originating in brain

2) Movement plan
- Once movement intended, plan formed based on goal, incorporating sensory & environmental feedback
- Stress, fear & pain influence stage & can interfere with proper planning

3) Altered paraspinal muscle proprioception
- Proprioception from paraspinal muscles might become altered
- Change feeds back into movement plan & motor command stages, disrupting normal motor control

4) Motor command
- Brain sends signals to muscles to initiate movement
- Motor command informed by predicted sensory feedback & movement planning

5) Predicted sensory feedback from intended movement
- Before movement happens, system predicts expected sensory feedback
- Prediction compared with actual sensory feedback during movement

6) Integration of predicted vs actual sensory feedback
- Comparison between predicted & actual sensory feedback allows system to make corrections to movement in real-time

7) Movement coordination & execution centers
- Center coordinate signals from motor command & adjust movement execution

8) Muscles
- Motor command reaches muscles, causing them to contract & produce movement

9) Feedforward postural control of vertebral column
- Component ensures that posture maintained during movement
- Receives input from motor command, stress/pain & movement plan, adjusting postural stability accordingly

Relationship
Sensory feedback loops
- Altered proprioception disrupt system, leading to inaccurate movement or postural control
- Comparing predicted vs actual sensory feedback allows for corrections during movement

Influence of stress, fear & pain
- Emotional or sensory states interfere with movement planning & postural control, potentially leading to inefficient or improper movement

Feedforward control
- Body anticipates postural adjustments needed for smooth movement execution

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