Muscles and exercise prescriptions Flashcards
what is muscle tissue responsible for?
the movement of materials through the body
The movement of one part of the body with respect to another Locomotion
what are the three types of muscles?
smooth, cardiac, skeletal
what is the extensibility of a muscle?
Ability to be stretched or increase in length without being damaged
what is the elasticity of a muscle?
Ability to return to normal resting position following a stretch
what is the irritability/excitability of a muscle?
Ability to respond to a stimulus (this stimulus is provided electrochemically)
how can the ability to develop tension in a muscle occur?
Can occur passively (stretch) Or actively (contraction)
what is the prime agonist muscle?
Amuscle (or group of ms) that carries out an action ◦Directly responsible for producing movement
what happens to the antagonist when agonist is contracing?
it lengthens
what is a synergist muscle?
muscle that supports the action, it performs a cooperative muscle finction in relation to the agonist
what is an antagonist?
a muscle that has opposite effect than the agonist, it can lengthen passively or with eccentric contraction
provide the following in the case of dorsiflexion of the ankle?
agonist
synergist
antagonist
agonist: tib ant
synergist: ext dig longus, ext hallucis longus antagonist: soleus and gastrocs
what is an isometric contraction
when tension is generated in a ms, but the ms length and joint angle don’t change
static contraction
what is an isotonic contraction what are the different types?
Change the length of a ms and create movement ◦ Concentric (shortens) and eccentric (lengthens)
what is the role of isometric contraction
stabilize the joints rather than create movement
what happens in a concentric contraction?
The ms shortens
◦ Initiates or accelerates movement and overcomes some external resistance like gravity
provide an example of a concentric contraction?
when lifting a book off a table
what is an eccentric contraction?
The ms lengthens (in reality returning from a shortened position to normal resting length) ◦ Decelerate and control movement
provide an example of eccentric contraction?
slowly lowering book on the table
when looking at your quads in a seated position what type of contraction follows: The quads shorten to extend your knees, allowing you to get up from the chair
concentric
when looking at your quads in a seated position what type of contraction follows: The ms in your trunk are keeping your trunk stable
isometric
when looking at your quads in a seated position what type of contraction follows: When you sit back down, the quads must lengthen and slow your descent so you don’t flop into the chair
eccentric
with respect to gravity muscle action can occur
-in the same direction as gravity (down)
-opposite direction as gravity (up)
-in a direction perpendicular to gravity(horizontal or gravity free)
in the same or opposite direction as gravity but at an angle
how can muscle performance be measured?
strength
endurance
power
what is muscular strenght?
amount of force that may be exerted by an individual in a single maximum muscular
contraction against a specific resistance
ability to produce torque at joint
how can strength be measured
MMT (manual muscle testing) – acceptable standardized process used to find gross strength deficits
and to isolate ms groups and actions
◦ Dynamometer (device)– more objective, handheld, isometric, isokinetic
what is muscle endurance?
Ability of a muscle, or group of ms, to continue to perform without fatigue
what is muscle power, what is it a product of? what does it contribute to?
Maximum amount of work an individual can perform in a given unit of time ◦ Is the product of muscular force and velocity of muscle shortening
◦ Important contributor to activities involving both strength and speed
provide an example of muscles with high endurance?
postural muscles, they don’t need to be strong, but are continuously working and hence need to be endurance
what are the different types of resistance used in exercise programs?
Gravity (AROM exs) Body weight (push ups) Small weights
Elastic tubing
Exercise machines
what is gravity generally used for?
for AROM Exercises
what is frequency in exercise prescription?
amount of times per week/day
what frequency of exercises is commonly seen in rehab?
daily
what is the general frequency as a patient healing progresses
EOD
what is said by the amount of repetition?
amount of sets and reps
need to be specific, no ranges, ex: 12 reps for 3 sets
what is measured in terms of duration and speed of exercise in exercise prescription?
Length of exercise session
◦ how long do you hold, or how long to do the contraction
what is intensity in exercise prescription?
How much effort is required to perform the exercise
what patient would be in a high intensity exercise program?
athletes
what population would generally have a low intensity exercise program?
patient with limited ROM
What factors may affect intensity?
pain level ms fatigue time taken to recover from fatigue cardiovascular response compensatory movements level of motivation degree of comprehension
what is variation? why is this important?
Need for alterations in one or more program variables over time to allow for training stimulus to remain optimal
what is important about rest intervalas? what are the general values between sets? between sessions?
Must be sufficient to allow for muscular recuperation and development while alleviating the potential for overtraining
◦ Usually 60-90 sec between each set
◦ 48 hours between strengthening sessions
what happens if Any discomfort or reproduction of symptoms that lasts more than 1-2 hours of the intervention is unacceptable
should return to or below baseline
what should be considered prior to prescribing exercises?
Individual’s current health and fitness status
◦ Goals
◦ Access to equipment
◦ Time available for training
◦ Different program for an athlete vs. children, untrained adults, elderly persons or patients with chronic disease
in an orthopaedic rehab population what may determine exercises prescriptions and progression
Stage of healing and degree of irritability
when are the patient symptoms considered to be irritable? what type of exercises should be prescribed
If pain is present before resistance or the end-feel
nothing too agressive should be applied
what happens if pain occurs after resistance? what type of exercises should be prescribed?
symptoms are considered to be non irritable and thus exercises can be more agressive
provide the guideline for isometric exercises in terms of frequency, duration, repetitions and intensity
F: daily
duration: 6 sec hold
Reps 1-10
intensity: low-moderate
when is isometric exercise prescription used? what is it used to prevent?
When joint movement is restricted (Pain, casting/bracing)
◦ Used to prevent atrophy and a decrease of ligament, bone and muscle strength
what are some disadvantages to isometric strengthening?
Strength gains are not increased throughout range
◦ Do not activate all the ms fibers (primary activation is slow-twitch fibers)
◦ No flexibility or cardiovascular benefits
◦ Peak effort can be injurious to the tissues because of vasoconstriction and joint compression forces
◦ There is limited functional carryover
when are concentric exercises commonly used?
rehab process and activities of daily living (ADLs)
provide the guideline for concentric exercises in terms of frequency, duration, repetitions and intensity
Frequency: 2-3 days/week ◦ Reps x 3 sets: depending on intensity ◦ Low: 10-15 reps ◦ Moderate: 8-10 reps ◦ High: 6-8 reps
in order to increase strenght what needs to happen in the msucle?
it must be challenged to a level greater than what it is accoustumed to
high levels of tension will produce adaptation in the form of hypertrophy and recruitment of more muscle fibers
how are eccentric exercises generally accomplished?
s the motion of an active ms while it is lengthening under load ◦ Done slowly to control the movement and challenge the muscle
when are eccentric exercises prescribed in rehab?
deconditioned or low endurance pts
◦ tendonitis presentations
◦ Plateaus in strength gain
◦ Late-stage rehab and performance training (athletes)
what is functional strength
The ability of the neuromuscular system to perform combinations of concentric and eccentric contractions in the performance of activities that relate to a patient’s needs and requirements in a multiplanar environment.
what does affective rehab target?
Affective rehabilitation targets specific muscles with regard to functional muscle activity patterns and overall conditioning
what does functional strength use a progression of and for what?
increased activity, while preventing further trauma
what should happen as strength increases
should also see incremental gains in function
what is the SAID principel?
S: : specific
A: adaptation
I: imposed
D: demand
what is needed for adaptations to take place?
A greater than normal stress or load on the body is required for training adaptation to take place
what is muscle endurance in terms of reps
A Higher amount of reps, training to push muscle fatigue
how can muscle power be increased?
Power is increased by having a ms work dynamically against resistance within a specified period
makes use of both strength and velocity
what exercise are commonly used to incrrease muscle power
pylometrics
provide the guideline for a patient who’s goal is to maintain or increase ROM following an acute injury in terms of frequency, duration, repetitions and intensity
◦ Intensity: low
◦ Duration: no hold vs short hold time (0 – 5 sec) ◦ Reps: high (5-10)
◦ Frequency: high (2-5x/day)
provide the guideline for a patient who’s goal is to increase ROM of a hypomobile joint (After immobilization) in terms of frequency, duration, repetitions and intensity
Intensity: moderate sensation of stretch (PROM or AAROM with OP)
◦ Duration: 10-30 sec
◦ Reps: 2-6 (total 60 sec)
◦ Frequency: ≥ 2-3/week (the more the better)
how would ROM progress in an acute injury
PROM –> AAROM –> AROM
provide the guideline for a patient who’s goal is to increase flexibility of a relatively short muscle in terms of frequency, duration, repetitions and intensity and how should the stress be applied
stress should be applied parallel to the muscle fibers
Intensity: moderate sensation of stretch
◦ Duration: 10-30 sec
◦ Reps: 2-6 (total 60 sec)
◦ Frequency: ≥ 2-3x/week
what should flexibility exercises never lead to?
signs and symptoms of tissue inflammation/pain/soreness
during flexibility stretches what is the max increase in pain endured by the patient during the stretch
no increase greater than 2/10 in terms of pain
after a flexibility exercise, after how much time should muscle fatigue/pain return to baseline?
return after 1-2H
