manual & mechanical strengthening

Question 1

how to perform - manual

Answer 1

expose muscle to see it working
resist a muscle’s movement/knee extension
6 reps, 2-6 sets, 2-5min rest
oxford technique
teach to use, guide, encourage
modify - reduce resistance to suit individual
risk - skin reaction to latex

Question 2

mechanical

Answer 2

sitting with left foot flat on the ground.
Loop resistance band around left foot and hold the ends in each hand.
Push left foot forward, straightening knee against the resistance
Slowly return to the starting position.
Perform 2-3 sets of 10-15 repetitions.
- teach to do at home

Question 3

contraindications

Answer 3

MSK: inflammation on muscles/joints
CR: Valsalva manoeuvre/forced expiration
CV: precautions
N: pain
fatigue, osteoporosis, overwork, substitute movement, DOMS

Question 4

principles

Answer 4

SPORT
specific - muscle, contraction, movement, task, patient
progressive - increasing intensity of training
overload - stress over what the muscle’s used to, resistance to build strength
reversibility - use it or lose it, consistent training
time - recovery periods, allowing the body to adapt + repair

Question 5

structures

Answer 5

the muscle through resisting isometric contraction putting it under tension to strengthen it
knee extension - quads

Question 6

physiological effects

Answer 6

increase fibre size, movement efficiency, capillary density, high muscle tension
increases basal metabolic rate (burn calories)
stronger connective tissue
lower body fat
improve bone density, capillary density
increased osmotic pressure

Increase in strength about 25% in first two weeks but only 20% strength gains attributed to structural changes

reduce the risk of injury during exercise

Question 7

rational

Answer 7

strengthen MSK system, lower risk of HD, improves joint range, reduces injury
putting force/resistance on a muscle produces doms, a stimulus for change
base strengthening leading to control, to later build technique