lecture 1: therapetuic exercsie and interventions 2 Flashcards
___ is the ability to rotate a single joint or series of joints smoothly and easily through an unrestricted, pain-free ROM
flexibility
___ is the extent to which an active muscle contraction can rotate a joint through its available ROM
- AAROM, AROM
dynamic flexibility
___ ___ extent to which a joint can be passively
rotated through its available ROM
-PROM
passive flexibility
what is hypo mobility
decreased mobility of motion at a single joint
what is hypermobility
excessive mobility at a joint
what are muscle energy techniques
hold relax reposition techniques
according to the ACSM stretching guidelines how often should it be performed ? how many reps per mm group ? how long shoudl a static stretch be held for ?
Should be performed 2-3x/week
≥ 4 repetitions per muscle group is recommended
Static stretches should be held for 15-60 seconds
how long is a PNF stretch held for
6 seconds contraction followed by 10-30 secs stretch
what is a static stretch
soft tissues are elongated kits beyond th spouting go tissue resistance and then held in the lengthened position with a stretch over a period of time
what is a cyclic (intermittent) stretching
a short duration stretch force that is repeated by gradually applied , release and then reapplied multiple times
what stretching is A rapid, forceful intermittent stretch, high-velocity and high
intensity
ballistic
what is considered the safest form of stretch and yields the most significant , elastic deformation and long term, plastic changes in soft tissues
low load long duration
what tpe of stretch is the most effective for pateints with chronic , fibrotic contractures
prolonged static stertch with orthotics or casts is more effective
what is the difference between creep and stress relaxation
creep is a constant load and stress relaxation is less stress
what are teh determinants of stretching
Alignment
Stabilization
Muscle vs. joint capsule
what are the 5 indications for stretching exercise is
- adhesion , contractures , scar tissue , limit ROM
- structural deformity due to limited ROM
- mm weakness , shortening of mm
- part of a total fitness program
- pre and post vigorous exercise
Bony Block
Non-Union Fracture
Acute Inflammation or Infection
Sharp or Acute Pain With Elongation
Hematoma or Tissue Trauma
Hypermobility
Hypomobility Provides Stability or Neuro-muscular
Control
these are contras for what
stretching
what are contras for stretching exercise is
Bony Block
Non-Union Fracture
Acute Inflammation or Infection
Sharp or Acute Pain With Elongation
Hematoma or Tissue Trauma
Hypermobility
Hypomobility Provides Stability or Neuro-muscular
Control
what is the movement system impairments approach
focuses on precision of movement in exercises and functional training
what are teh things of the human movement system
Nervous (main)
Musculo- Skeletal (main)
Integumentary (main)
Pulmonary
Cardiovascular
Endocrine
what is the goal from MSI
prescribe precise movement
___ ___ is Extent that muscles produce force, raise/lower/control heavy external loads for low reps/short time
mm strength
what is mm power related to
strength and speed of movement
___ is the Ability to perform repetitive/sustained activities over a prolonged
period of time
endurance
what are the principles for resistance exercises
-overload
-specificity
- reversibility
- FITT model
what is the Wolff’s Law
bones will adapt based on the stress or demands placed on them
what does reversibility mean
if u dont use it u lose it playa maid
what does the FITT model mean
Frequency
Intensity
Time
Type
what are the modes of resistance exercise principles
isotonic
isometric
isokinetic
what are the 2 types of isotonic resistance
concentric which is mm shortens
eccentric mm lengthens
what does isometric mean
same length
what is isokinetic
same speed
what is how much external resistance is imposed
on the muscle
intensity
what is thediffence between the DeLorme and Oxford progressive resistance exercise regimens
they are both to detemine 10RM and they do 10 reps but DeLorme starts w 50% and Oxford starts w 100%
what is the ACSM recommendations for strength training
LOAD
VOLUME
REST
for novice to intermediate
LOAD: 60-70% 1 RM
VOLUNE: 1-3 sets of 8-12 reps
REST: 2-3 mins for heavier and 1-2 mins for lower
what is the ACSM recommendations for strength training
LOAD
VOLUME
REST
for advanced
LOAD: 80-100% 1RM
VOLUME: 2-6 sets of 1-8 reps
Rest: same
what is the ACSM recommendations for power training
LOAD
VOLUME
REST
LOAD: 30-60%
VOLUME : 1-3 seats of 3-6 reps
REST : 2-3 mins for heavier loads
1-2 mins for lower loads
what is the ACSM recommendations for hypertrophy training
LOAD
VOLUME
REST
for novice to intermediate
Load: 70-85% 1RM for novice to intermediate
Volume:1-3 sets of 8-12 reps for novice to int ermediate
Rest: 2-3 mins for heavier loads
1-2 mins for lower loads
what is the ACSM recommendations for endurance training
LOAD
VOLUME
REST
Load: <70% 1RM
Volume: 2-4 sets of 10-25 reps
Rest: 30 seconds – 1 minute
what are 3 precautions for resistance exercises
- valsalva maneuver
-substitute motions
-over training and overwork
what is over training and is it reversible or nonreversible
decrease physical performance and reveresible
what is over work
decease strength in mm already weakened by non progressive neuromuscular disease
what are the 3 exercise induced mm soreness
-acute mm soreness
- delayed onset mm soreness
-emergent condition: rhabdomyolysis
↓ blood flow, ischemia, and ↑ metabolites (lactic acid, K+)
Noxious stimuli irritates free-nerve endings
Burning and aching that is temporary
Eased with low intensity exercise
what soreness does this describe
acute mm soreness
what exercise casues delayed onset mm soreness
unaccustomed vigorous resistance exercise (eccentrics)
how can delayed onset mm soreness be prevented
by gradual progression of intensity and volume , low intensity warm up and cool down , mild stretching and low intensity concentric before eccentrics `
