Lecture 34 - Physical Activity IV Flashcards
What are the 3 dimensions of the therapeutic exercise intervention model?
- elements of the movement system
- activity
- dosage
What are 5 important considerations for prescribing therapeutic exercise?
- what ELEMENTS of the system need to be addressed to restore function
- ACTIVITIES or techniques chosen to achieve a functional outcome sequence within a given exercise session and the sequence of gradation in the total plan of care
- Purpose of each SPECIFIC activity/technique
- Posture, mode, and movement for each activity/technique
- DOSAGE parameters for each activity/technique
What are the 5 elements of the movement system
1) Support
2) Base
3) Modulator
4) Biomechanics
5) Cognitive/Affective
Support Element of the element of movement system
The functional status of the cardiopulmonary system including breathing patterns and physiological status of the lungs and heart.
Base element
Functional status of integumentary, MSK, and nervous system
What are the 5 bases of movement for the base element
- Tissue extensibility
- Integrity of soft tissue
- Muscle length-tension
- Muscle force/torque
- Neuromeningeal tissue mobility
Modular Element
Physiologic status of the neuromuscular system (motor control)
What are 2 bases of movement for the modular element
- Patterns and synchronizations of muscle recruitment
- Feedforward and feedback systems
Biomechanical element
Functional status of static and dynamic kinetics and kinematics such as static forces involved in alignment and dynamic forces of arthrokinematics, osteokinetics and kinematics.
Cognitive/Affective Element
Functional status of the psychological system as related to movement
What are the 4 components that make up the cognitive/affective element as related to movement
- Cognitive ability to learn
- Adherence
- Motivation
- Emotional status
when thinking about the therapeutic exercise intervention model, what 3 things do we have in mind when finding an activity?
- posture (how we position client)
- mode (ex. cycling, swimming, walking)
- movement (define specific needs)
what are the 4 stages of motor control?
- Mobility: Functional range and the ability to sustain movement through range
- Stability: can provide a stable foundation
- Controlled Mobility: Ability to move within joints and between limbs following path of instant center of rotation
- Skill: maintain consistency in performing functional tasks with economy of effort
when considering the Dosage of treatment for providing therapeutic exercise it depends on what 4 things related to diagnosis:
- Severity of tissue damage
- Irritability
- Nature of condition
- Stage of condition
What are 8 dosage parameters for therapeutic exercise?
- type Contraction (eccentric, con, iso)
- Intensity (amount of resistance/assistance)
- Speed of activity
- Duration tolerated (reps, sets)
- Frequency of exercise
- Sequence of exercise
- Environment
- Feedback
What are 4 main categories of exercise modification
FITT
Exercise programs are designed around what 2 key variables
What are the differences between volume and intensity in regards to cardio and resistance training
volume = amount of work performed
intensity = the level of work performed
Reversibility (training)
Loss (partial or complete) of any training-induced adaptation that occurred as a result of a decrease in a training stimulus
Diminishing Return
No longer receive same progress or growth from a workout or exercise that you have been doing
Explain the 3 stages of the General adaptation syndrome to an exercise program
- Alarm/shock: Initial feeling of fatigue, weak, sore and often a decline in performance that lasts a few days to several weeks
- Adaptation: Muscle adapts through a noticeable increase in muscle size and strength
- Exhaustion: Body becomes exhausted from being overworked (overtraining and burnout) and inadequate recovery
Signs and symptoms of exhaustion
What 3 phases make up a single exercise session for aerobic exercise training
What is done during a warm up for AET?
Light-to-moderate intensity activity involving large muscle groups
what type of exercises are prescribed in a cool down?
Low-to moderate intensity flexibility exercises (static stretching) to produce a relaxed physiologic state
What are the FITT recommendations for aerobic exercise training
T or F: The minimum threshold of intensity for benefit varies depending on cardiorespiratory fitness levels and other factors like age, health status, psychological differences, genetics, and social and psychological factors
T
For detrained individuals is it better to have more or less demanding interval training?
Less, incorporate things like brisk walking
Name 4 types of interval training and their protocols
What formula was used to estimate max HR but is no longer used
220-age, but can underestimate or overestimate by approx 12bpm
What are 5 different methods to use for prescribing exercise intensity and their calculations
What are 4 different equations for calculating heart rate max and the populations it should be used on
What are 2 ways to measure perceived effort
- Rate of perceived exertion using a scale (6-20) or (0-10)
- Talk test: surrogate of lactate threshold, ventilator threshold, and respiratory compensation
T or F: bouts of less than 10 minutes of exercise are associated with favourable health-related outcomes
true
T or F: 1 min of moderate aerobic exercise training is the same as 2 min of vigorous physical activity
F 2 min of moderate is the same as 1 min vigorous
What are the 4 aerobic exercise training modes, their description, who they are recommended for and some examples
Volume of AET is key to
Health fitness outcomes (body composition and weight management)
What is the recommended volume of exercise intensity for moderate and vigorous intensity exercise AND to see extensive health benefits
Moderate = 150 min/week
Vigorous = 75 min/week
Extensive Health Benefits = 300 min/week of moderate or 150min/week vigorous
What is the min/max amount of exercise needed to attain health/fitness benefits
between 500-1000 MET-min/week led to lower rates of CVD and premature mortality.
Can lower exercise volumes (4 kcal/kg/week or 330 kcal/week) provide some health or fitness benefits
Yes
What is a reasonable daily threshold of steps/day associated with health benefits
7-8000 steps/day
what are things to keep in mind when progressing a client in AET?
- Avoid large increases to minimize soreness, injury, and risk of overtraining
- adjust downwards if exercise is poorly tolerated
Example of how aerobic exercise training can be progressed
What are 4 factors affected by resistance training:
- Strength
- Hypertrophy
- Power
- Local muscle endurance
What is a broad guide for how often you should do resistance training
major muscle groups for at least 1 set of 8-12 reps at least 2 days/week
In resistance training, what type of exercises should go at the beginning of your workout?
multijoint exercises followed by single-joint or core exercises
Formulas to calculate 1 RM for upper and lower body
What should the frequency be for a novice training individual and what are the results of achieving this outcome
Frequency: Train each muscle group 1x week
Result: As frequency increases the level of motor unit activation and motor learning increases (neural adaptations)
Is frequency a primary driver for an experienced training individual
No secondary…total volume per muscle per week is the key driver
T or F: There was no observable difference in muscular hypertrophy between low (1 day/week), medium (2 day/week) and high frequency (>3 days/week) training at the same volume
T
how can we measure Intensity in resistance training?
% of 1-RM or 10-RM
How many reps are recommended for general muscular fitness goals
8-12 reps
What is the recommended intensity to increase strength from resistance training
greater than 60% 1-RM
What is the required intensity of resistance training to initiate hypertrophy
T or F: Resistance training sets to volitional failure does not result in hypertrophy
F, it does (even with loads of 30% of 1-RM)
What rep range is most practical to increase hypertrophy
6-20 RM
T or F: Power increases at a greater rate than strength
F, decreases at a greater rate
What is the general guide to increase power in resistance training
move resistance with maximal velocity
What loading is most effective to increase local muscle endurance
Light, moderate, and heavy loading are all equally effective
What are some ways to increase local muscle endurance
Use circuit training, resistance based interval training, or high intensity functional training
What is an overall guide for resistance training to increase local muscle endurance
Why is it important change the type of resistant training you do
To work opposing muscle groups and address concentric, eccentric, and isometric muscle actions through dynamic and static exercises
What is the volume in regards to resistance training
The total amount of sets performed for a given muscle group/movement pattern per week
For untrained individuals with limited time what should the volume be
<4 sets/muscle group per week
Progressive overload
Gradual increase of stress placed on the body
T or F: Adaptation requires increased stimuli for higher muscle fitness
true
What 3 factors can influence diminishing returns
- Genetics (genetic ceiling)
- Conditioning Level
- Novice/Experienced
As we progress through resistance training what can set in
The principle of diminishing return -> as one gets closer to the genetic ceiling the more limited improvements they will see
in the early stages of tissue healing, it is better to do what type of exercises?
low-intensity passive or active activities
