Muscles and exercise prescriptions

Question 1

what is muscle tissue responsible for?

Answer 1

the movement of materials through the body

The movement of one part of the body with respect to another Locomotion

Question 2

what are the three types of muscles?

Answer 2

smooth, cardiac, skeletal

Question 3

what is the extensibility of a muscle?

Answer 3

Ability to be stretched or increase in length without being damaged

Question 4

what is the elasticity of a muscle?

Answer 4

Ability to return to normal resting position following a stretch

Question 5

what is the irritability/excitability of a muscle?

Answer 5

Ability to respond to a stimulus (this stimulus is provided electrochemically)

Question 6

how can the ability to develop tension in a muscle occur?

Answer 6

Can occur passively (stretch) Or actively (contraction)

Question 7

what is the prime agonist muscle?

Answer 7

Amuscle (or group of ms) that carries out an action ◦Directly responsible for producing movement

Question 8

what happens to the antagonist when agonist is contracing?

Answer 8

it lengthens

Question 9

what is a synergist muscle?

Answer 9

muscle that supports the action, it performs a cooperative muscle finction in relation to the agonist

Question 10

what is an antagonist?

Answer 10

a muscle that has opposite effect than the agonist, it can lengthen passively or with eccentric contraction

Question 11

provide the following in the case of dorsiflexion of the ankle?
agonist
synergist
antagonist

Answer 11

agonist: tib ant
synergist: ext dig longus, ext hallucis longus antagonist: soleus and gastrocs

Question 12

what is an isometric contraction

Answer 12

when tension is generated in a ms, but the ms length and joint angle don’t change
static contraction

Question 13

what is an isotonic contraction what are the different types?

Answer 13

Change the length of a ms and create movement ◦ Concentric (shortens) and eccentric (lengthens)

Question 14

what is the role of isometric contraction

Answer 14

stabilize the joints rather than create movement

Question 15

what happens in a concentric contraction?

Answer 15

The ms shortens

◦ Initiates or accelerates movement and overcomes some external resistance like gravity

Question 16

provide an example of a concentric contraction?

Answer 16

when lifting a book off a table

Question 17

what is an eccentric contraction?

Answer 17

The ms lengthens (in reality returning from a shortened position to normal resting length) ◦ Decelerate and control movement

Question 18

provide an example of eccentric contraction?

Answer 18

slowly lowering book on the table

Question 19

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

Answer 19

concentric

Question 20

when looking at your quads in a seated position what type of contraction follows: The ms in your trunk are keeping your trunk stable

Answer 20

isometric

Question 21

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

Answer 21

eccentric

Question 22

with respect to gravity muscle action can occur

Answer 22

-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

Question 23

how can muscle performance be measured?

Answer 23

strength
endurance
power

Question 24

what is muscular strenght?

Answer 24

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

Question 25

how can strength be measured

Answer 25

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

Question 26

what is muscle endurance?

Answer 26

Ability of a muscle, or group of ms, to continue to perform without fatigue

Question 27

what is muscle power, what is it a product of? what does it contribute to?

Answer 27

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

Question 28

provide an example of muscles with high endurance?

Answer 28

postural muscles, they don’t need to be strong, but are continuously working and hence need to be endurance

Question 29

what are the different types of resistance used in exercise programs?

Answer 29

Gravity (AROM exs) Body weight (push ups) Small weights Elastic tubing Exercise machines

Question 30

what is gravity generally used for?

Answer 30

for AROM Exercises

Question 31

what is frequency in exercise prescription?

Answer 31

amount of times per week/day

Question 32

what frequency of exercises is commonly seen in rehab?

Answer 32

daily

Question 33

what is the general frequency as a patient healing progresses

Answer 33

EOD

Question 34

what is said by the amount of repetition?

Answer 34

amount of sets and reps | need to be specific, no ranges, ex: 12 reps for 3 sets

Question 35

what is measured in terms of duration and speed of exercise in exercise prescription?

Answer 35

Length of exercise session | ◦ how long do you hold, or how long to do the contraction

Question 36

what is intensity in exercise prescription?

Answer 36

How much effort is required to perform the exercise

Question 37

what patient would be in a high intensity exercise program?

Answer 37

athletes

Question 38

what population would generally have a low intensity exercise program?

Answer 38

patient with limited ROM

Question 39

What factors may affect intensity?

Answer 39

``` pain level ms fatigue time taken to recover from fatigue cardiovascular response compensatory movements level of motivation degree of comprehension ```

Question 40

what is variation? why is this important?

Answer 40

Need for alterations in one or more program variables over time to allow for training stimulus to remain optimal

Question 41

what is important about rest intervalas? what are the general values between sets? between sessions?

Answer 41

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

Question 42

what happens if Any discomfort or reproduction of symptoms that lasts more than 1-2 hours of the intervention is unacceptable

Answer 42

should return to or below baseline

Question 43

what should be considered prior to prescribing exercises?

Answer 43

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

Question 44

in an orthopaedic rehab population what may determine exercises prescriptions and progression

Answer 44

Stage of healing and degree of irritability

Question 45

when are the patient symptoms considered to be irritable? what type of exercises should be prescribed

Answer 45

If pain is present before resistance or the end-feel | nothing too agressive should be applied

Question 46

what happens if pain occurs after resistance? what type of exercises should be prescribed?

Answer 46

symptoms are considered to be non irritable and thus exercises can be more agressive

Question 47

provide the guideline for isometric exercises in terms of frequency, duration, repetitions and intensity

Answer 47

F: daily duration: 6 sec hold Reps 1-10 intensity: low-moderate

Question 48

when is isometric exercise prescription used? what is it used to prevent?

Answer 48

When joint movement is restricted (Pain, casting/bracing) | ◦ Used to prevent atrophy and a decrease of ligament, bone and muscle strength

Question 49

what are some disadvantages to isometric strengthening?

Answer 49

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

Question 50

when are concentric exercises commonly used?

Answer 50

rehab process and activities of daily living (ADLs)

Question 51

provide the guideline for concentric exercises in terms of frequency, duration, repetitions and intensity

Answer 51

``` Frequency: 2-3 days/week ◦ Reps x 3 sets: depending on intensity ◦ Low: 10-15 reps ◦ Moderate: 8-10 reps ◦ High: 6-8 reps ```

Question 52

in order to increase strenght what needs to happen in the msucle?

Answer 52

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

Question 53

how are eccentric exercises generally accomplished?

Answer 53

s the motion of an active ms while it is lengthening under load ◦ Done slowly to control the movement and challenge the muscle

Question 54

when are eccentric exercises prescribed in rehab?

Answer 54

deconditioned or low endurance pts ◦ tendonitis presentations ◦ Plateaus in strength gain ◦ Late-stage rehab and performance training (athletes)

Question 55

what is functional strength

Answer 55

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.

Question 56

what does affective rehab target?

Answer 56

Affective rehabilitation targets specific muscles with regard to functional muscle activity patterns and overall conditioning

Question 57

what does functional strength use a progression of and for what?

Answer 57

increased activity, while preventing further trauma

Question 58

what should happen as strength increases

Answer 58

should also see incremental gains in function

Question 59

what is the SAID principel?

Answer 59

S: : specific A: adaptation I: imposed D: demand

Question 60

what is needed for adaptations to take place?

Answer 60

A greater than normal stress or load on the body is required for training adaptation to take place

Question 61

what is muscle endurance in terms of reps

Answer 61

A Higher amount of reps, training to push muscle fatigue

Question 62

how can muscle power be increased?

Answer 62

Power is increased by having a ms work dynamically against resistance within a specified period makes use of both strength and velocity

Question 63

what exercise are commonly used to incrrease muscle power

Answer 63

pylometrics

Question 64

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

Answer 64

◦ Intensity: low ◦ Duration: no hold vs short hold time (0 – 5 sec) ◦ Reps: high (5-10) ◦ Frequency: high (2-5x/day)

Question 65

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

Answer 65

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)

Question 66

how would ROM progress in an acute injury

Answer 66

PROM --> AAROM --> AROM

Question 67

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

Answer 67

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

Question 68

what should flexibility exercises never lead to?

Answer 68

signs and symptoms of tissue inflammation/pain/soreness

Question 69

during flexibility stretches what is the max increase in pain endured by the patient during the stretch

Answer 69

no increase greater than 2/10 in terms of pain

Question 70

after a flexibility exercise, after how much time should muscle fatigue/pain return to baseline?

Answer 70

return after 1-2H