Lecture 5: Resistance Exercise Flashcards
What is the overload principle?
progressive loading for strength or progressive reps for endurance
What is the overload principle based off?
anatomy, what does the muscle need power or endurance
What is the SAID principle?
specific adaptation to imposed demands
exercise prescribed specific to function
What is transfer of training?
carryover of one training leads to gain in another area
increased strength can improve endurance
What reversibility principle?
if you don’t use it you lose it
How is tension created in a muscle?
by energy stores and blood supply
What is muscle fatigue?
diminished response of the muscle
What is cardiopulmonary fatigue?
diminished response of the person
What is threshold for fatigue?
level of sustainable activity
How much is strength decline after age 60?
15% or greater every year
When you first start exercising what is the cause of early strength gains?
your body is adapting neurologically so improved motor learning and coordination leading to improved strength not actual hypertrophy
What is hypertrophy?
increase size in muscle fibers, increase actin and myosin synthesis
What is hyperplasia?
increased number of muscle fibers, limited evidence to support
How do muscle fibers adapt during hypertrophy?
fibers convert from type 2b to type 2a
How does connective tissue adapt to resistive exercise?
tendons and ligaments increase in strength with resistance exercise (eccentric loads)
load helps tissue heal
Why is alignment important during exercise?
putting the muscle in the best position to be maximally worked
How should exercises be ordered to combat fatigue?
larger muscles first, multi joint exercises before single joint
What happens during first 2-3 weeks of strength training?
neural adaptations, not hyper trophy
When does true hypertrophy occur?
6-12 weeks
What is most important when considering mode of exercise?
should be patient and outcome specific
for example what does muscle do best and what does patient need that muscle to do
What is the main rationale for isometric contraction?
to promote stability and muscle activation
What are 3 types of isometric exercise?
- muscle setting- quad set
- stabilization exercise- pnf alternating isometrics
- multiple angle isometrics- 4-6 points in ROM
What are characteristics of isometric training?
60% MVC, 6-10 seconds, decreases cramping with repetitive contractions
What is rationale for isotonic exercises?
concentric- accelerate
eccentric- decelerate
Which provides more load con or Ecc?
eccentric
What has greater energy expenditure?
eccentric more efficient
What has increased muscle soreness?
eccentric increases DOMS
What is a precaution to resistance exercise?
the valsalva maneuver, encourage pts to breath during exercise especially those with high BP
What is difference between over training and over worked?
over training- decline in performance
over worked- decline in strength
What is DOMS?
delayed on set muscle soreness, 12-24 hours post exercise
What are contraindications to resistance exercise?
pain, inflammation, severe caridopulmonary dz
What is an appropriate intensity for patients 50-60 y.o?
60-80% 1 RM
Under what age should children not perform resistive exercise?
6 years old
For pre-pubescent year children what are guidelines?
low loads and intensity, limit 2 times per week, caution with eccentrics
What are guidelines for patients older then 60?
monitor vitals, 40-60% 1 RM
48 hour break between sessions
avoid flexion dominant exercises
