MSK Exercise Flashcards
What are the general benefits of exercise? (6)
Reduced body fat
Reduce coronary artery disease
Increased balance
Improve mental well being (stress, confidence, relaxation)
Increase cardiorespiratory function
Increase muscle tone, strength and flexibility
What factors affect strength? (10)
Type of contraction Firing of motor units Psychological factors Neural factors (concentration, fatigue) Muscle length Age Fitness Genetics Size of muscle Length of lever (More but cba)
What are the principles of training? (8)
Specific Progressive Overload Reversibility Timed Frequency Intensity Motivation
What are the time frames of progression in strength training?
6-8 weeks to improve performance of the skill and maintain strength
10-12 weeks to increase in muscle strength
12 weeks plus to achieve muscle hypertrophy
State the theory behind mechanotherapy
Loading of tissue occurs
This stimulates cellular response
The tissue begins to adapt
Tissue structure improves and begins to heal
Tissue is then able to maintain homeostasis resulting in reduced pain
What things should you consider when designing and prescribing a home exercise programme? (6)
Make sure it’s specific and correct for the patient
Monitor regularly
Make reassessments and changes if required
Always try and progress the patient
Record treatment given
Consider lifestyle, physical and psychological factors and medications
What types of muscle contraction produce what level of force? (3)
Fast concentric = low force
Slow concentric = high force
Eccentric = highest force
Name 6 types of resistance exercise
Body weight Manual resistance (own or physio) PNF Free weights Mechanical resistance e.g. pulley, theraband, gym equipment Hydrotherapy
How would you specifically increase strength? (3)
80% of 1 rep max
10 reps, 3 sets, 3 times a week
Increase resistance as strength increases
How would you increase power?
Apply overload
Keep reps the same, decrease the time
Or increase the reps and keep time the same
How would you increase endurance?
Use a low load
Increase the number of reps and the time taken
How can you change exercise to suit different people and conditions? (5)
Do compound or isolated exercise (multiple or single muscle groups)
The order of exercise (upper limb to lower limb or smallest muscle groups to largest)
The amount of sets and reps
The intensity (amount of resistance, number of exercises, amount of rest)
The amount of rest between sessions (24 hours to 3 days)
What type of exercise reinforces neuroplastic changes?
Functional exercise
State some contraindications and precautions of exercise (8)
Acute inflammation Acute disease/disorder Pain during un-resisted movement Severe cardiopulmonary disease Recent fractures or wounds Poor technique/ over training Skeletal conditions e.g. OP, joint degeneration Fatigue (muscular or cardiopulmonary)
