Lecture 13 Flashcards

1
Q

Muscle mass growth trends

A

grows from birth until young adulthood
peaks for women from 16-20
peaks for men from 18-25

Decreases beginning at age 25
decreases 1 per year, 8% each decade
rapidly decreases beginning age 50

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2
Q

How to decrease decline in muscle mass

A

happens at a later age or at a slower rate in active adults

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3
Q

Immobilization and muscle

A

type 1 (slow twitch) fibers atrophy at a faster rate than type 2 (fast twitch)

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4
Q

Elders and muscle injury

A

macrophage infiltration is lower/slower
fibrotic tissue interposed with muscle
fat infiltration

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5
Q

Resistance has an impact on

A

muscle hypertrophy, muscle strength, muscle fiber size, satellite cell count, glycolytic function, mitochondrial volume

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6
Q

Endurance exercise has an impact on

A

lactate tolerance, mitochondrial volume, protein synthesis, capillary density, oxidative function, endurance capacity, satellite cells count, glycolytic function

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7
Q

endurance has none or small impact on

A

muscle hypertrophy, muscle strength, muscle fiber size

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8
Q

Resistance has no or small impact on

A

lactate tolerance, protein synthesis, capillary density, oxidative function, endurance

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9
Q

Exam and Eval of muscle performance

A

MMT
handheld and isokinetic dynamometers
dynamic strength test

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10
Q

Benefits of submaximal loading

A

injury protection
after sedentary lifestyle
after prolonged immobilization
pt has bone demineralization
initially learning exercise
general goal is muscle endurance
confidence or self-efficacy are low

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11
Q

Finding submaximal load

A

estimate method
MMT method

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12
Q

Benefits of near-max or max loading

A

goal is muscle strength, power, hypertrophy
advanced phase of rehab
condition program
competitive weightlifting
Use 1 RM to determine load

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13
Q

Repetition maximum

A

greatest amount of weight a muscle can move through the full available ROM with control for a specific number of times before fatiguing

NEVER use with post op, joint instability, osteoporosis, cardiovascular pathology

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14
Q

Goal: increase muscle endurance

A

use dosages early in rehab process
load is approx 40% of 10 RM
Rest between sets, 45-60 sec

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15
Q

Goal: increase muscle strength

A

use after pt has made progress with endurance training

load is approx 60-80% of 1 RM or an amount that causes fatigue after 6-8 reps

Rest between sets, 2-3 minutes

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16
Q

DeLorme’s PRE

A

10 RM based program
3 Sets, changing weight throughout

1 = 50% of 10 RM
2 = 75% of 10 RM
3 = 100% of 10 RM

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17
Q

Rate of Perceived Exertion

A

use scale with patients who are easily fatigable, fearful, multiple co-morbidities. help assess the subjective intensity of load and intensity of effort.

18
Q

5 main categories of how to alter dosage

A

duration
volume
intensity/load
rest interval
frequency

can also do lever arm

19
Q

Muscle-Setting

A

tests muscle control
low-intensity muscle contractions performed against no resistance

20
Q

Uses of muscle-setting

A

decrease muscle pain and spasm
promote relaxation and circulation during acute stage
slow muscle atrophy and maintain mobility of joint but protect healing

does not increase strength unless muscles are very weak

21
Q

Indications for isometric exercise

A

minimize muscle atrophy when joint movement isn’t possible
re-establish neuromuscular control while protecting healing tissues
develop postural or joint stability
improve muscle strength but can’t do dynamic
develop strength in specific points of ROM

22
Q

Multiple angle isometrics

A

system of isometric exercise in which resistance is applied at multiple joint positions within available ROM

examples: hamstring isometrics following hamstring strain that is still painful

23
Q

Uses of multiple angle isometrics

A

improve strength when joint motion is permissible but dynamic resistance exercise is painful or inadvisable

24
Q

Dosages of isometrics

A

6-10 seconds = 2s rise time, 6s hold, 2s fall time

Reps/sets = 1-2 sets of 6-10 reps, multiple times a day

10 degree shift between positions to use multiple angles

25
Precautions/contraindications of isometrics
precautions: no valsalva, hypertension contraindications: history of cardiac or vascular disorders
26
Length-tension relationship
isometric tension generation is skeletal muscle is a function of the magnitude of overlap between actin and myosin filaments
27
Stretch-shortening cycle
when initiating movement, a brief eccentric contraction is followed by a concentric contraction
28
Concentric, dynamic exercise
accelerates body segments, shortens external resistance is overcome by internal force greater # of motor units must be recruited to control the same load vs eccentric contraction
29
Eccentric, dynamic exercise
decelerates body segment, lengthens dynamic muscle activation and tension production that is below the level of external resistance greater external loads can be controlled w/eccentric eccentric has higher incidence of delayed muscle soreness hardest to do
30
Manual Resistance
Indication: contact is necessary to ensure proper activation Considerations: readily available, easily modified Precautions: hypertension/CVD, labor intensive, not practical for home, precise measurement difficult
31
Pulley System
Indication: any time resistive exercise through a ROM is necessary Considerations: applies constant load Precautions: use after baseline is established, muscle max loaded in weakest portion of range
32
Variable Resistance Machine
Indication: stability and safety is of concern Considerations: provides less resistance beginning/end of ROM Precautions: balance or coordination is not learned
33
Elastics
Indications: any time strengthening by external resistance is required Considerations: inexpensive, force increases w/stretch Precautions: full ROM requires close attention to resistance angle and length. elastic decreases force fast
34
Free Weights
Indication: for discrete measurable overload Considerations: can be used in many different ways Precautions: little external stabilization
35
Isokinetic devices
Indication: muscle performance testing and training Considerations: fully activate more muscle fibers for longer periods, can do a variety of speeds Precautions: expensive, bulky, training is in a single plane, constant velocity
36
Types of resistance training
manual resistance pulley system variable resistance machine elastics free weights isokinetic devices
37
Resistance Training Precautions
valsalva maneuver possible stress on neighboring joints possible pain, dizziness, shortness of breath avoid children, sedentary adults, osteoporosis
38
Contraindications Resistance Exercise
Pain that is sharp, tearing, intense unstable joint force distal to a fracture that is not completely healed inflammation, especially neuromuscular or around joint severe cardiopulmonary disease
39
ACSM for Resistance Exercise
2-3 days per week 2 to 4 sets of each exercise Reps: 8-12 strength/power, 10-15 middle age strength/starting exercise, 15-20 endurance 48 hours in-between
40
Open-chain
distal segment is free to move in space
41
closed-chain
body moves on a distal segment that is fixed or stabilized on support surface